2015 February 17 WOD

Posted: February 17, 2015 in Uncategorized
Strength

15 minutes to work on:
10 rep max Front Squat – Compare to Dec 11, 2014
3 rep max Front Squat – Compare to Feb 11, 2015

Metcon

75 Wall Balls (20/14)
60 Box Jumps (24/20)
45 C2B Pull ups
30 Cleans (135/95)
15 Muscle ups

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Comments
  1. Lucas Holland says:

    Tip of the day: do not refer to a 35 year old as an old person, your coaches will get pissed and will not let you live it down!! (Tanya, Shea)

    4×10 bs climbing @ 225/245/265/285
    Metcon – 22:09 2 jumping ring mu’s then 13 ring dips and 13 ring pull ups all else rx
    14 min emom
    3 squat snatchs climbing @95/115/125/135/145/155/165
    12 lying t2b

  2. Bryce Miller says:

    3 rep max front squat. 175#
    10 rep max front squat 155#

    19:45

    60 wall balls 14#
    45 box steps
    30 rr
    20 cleans 95#
    15 rr and assisted dips.

  3. Kate says:

    Here’s another awesome recipe. I put a lot of crushed red pepper to bump up the flavor

    http://fastpaleo.com/recipe/spaghetti-squash-with-fire-roasted-tomato-sauce/

  4. Jesse G says:

    10-RM FS – 135/155 (+10 PR)
    3-RM FS – 175/195 (+20 PR)

    33:56 Rx

    WB – 30/20/15/10
    All step ups
    C2B – Got a set of 10, set of 6, then went to 3s and 4s the rest of the way
    Single PCs
    Got to the rings at 23:00 – Hit one triple, two doubles, and eight singles plus 8-10 fails. Thanks Coach Shea for the tips and motivation to get the last few muscle-ups. Everyone at 5A and 6A was working hard this morning. Fun day!

  5. FS 10 RM 75#
    3 RM 85#
    METCON 23:28
    10# WB
    16″ box step ups
    RR
    55# clean
    2 for 1 RR/dips from box

  6. MarkDGoff says:

    10 RM FS 165#
    3 RM 205# tied last week PR

    METCON
    27:17
    20# WB
    24″ box 40 step-up and 20 jumps
    C2B 7 good and the rest close
    105# Cleans
    5 bar MU attempts
    7 good bar MU with band and 3 attempts

  7. Sara M. says:

    Tip/Recipe of the Day: (For those who are still enjoying the deliciousness that is CHEESE!😉)

    Portabella Mushroom Pizza

    Ingredients:
    🔹large portabella mushroom caps (remove stem & gills )
    🔹any vegetables you’d like for toppings
    🔹shredded chicken or ground turkey
    🔹tomato sauce (watch for sugar)
    🔹cheese
    🔹Garlic powder
    🔹Italian seasoning

    Directions:
    Preheat oven to 400 degrees.

    Put mushroom caps in 9×13 glass pan (rub a little olive oil all over caps – optional)

    Cook mushroom caps in oven for 5-7 minutes (should be a little tender when poked with fork)

    Cook ground turkey until browned.

    Add 1-2 tbsp olive oil to saute pan and saute veggies until tender. (Or put them on mushrooms raw – whatever you prefer).

    Remove mushroom caps from oven.

    Cover caps with garlic powder, sauce, ground turkey, and veggies.

    Top veggies/meat with cheese

    ** If for some reason you’re using fat-free cheese, to get fat-free cheese to melt, mix cheese with a little bit of egg or olive oil (just enough to coat the cheese) and they will melt like regular cheese. 👍**

    Sprinkle Italian seasoning over cheese.

    Place in oven and bake or broil until cheese melts and is slightly browned.

    Enjoy gooey goodness!!

    Bryce & I have really liked this recipe in the past! (Obviously not recently due to the cheese 😔 lol) We will have to make it again post challenge!

  8. Tanya Favara says:

    10RM 123#
    3 RM 163# PR

    Metcon-17:20 scaled & cut reps to have extra few mins to drive/get to work
    60 WB 14#
    60 box steps 20″
    35 PUs, mix of c2b, Kip, & diff grips
    20 cleans 85#
    10 ringdips/10 RRs with feet elevated on box

  9. Kate says:

    10 rep : 115# then stopped
    3 rep: 115/135/155

    21:42
    RX except kipping PU then MU progressions

  10. Melanie says:

    Home WOD
    6 rounds:
    10 push ups
    10 air squats
    10 sit-ups
    COMPLETED IN 10:18

  11. Ashleigh says:

    10RM: 135#
    didn’t do the 3RM max since we did that six days ago.

    WOD: 24:59; all jump up/step down, RR, squat cleans, MU transitions. thanks for the push, Stefanie!

  12. stefgatlin says:

    3 RM FS – 143#
    Metcon – 20:23
    Kipping PUs for C2B and banded MU progressions for MU – the rest rx
    WB sets 30/20/15/10 – worked well for me

  13. Sara M. says:

    Strength
    15 minutes to work on:
    3 rep max Front Squat – 105#
    Lower back is tight… So only worked in 3 reps. Did 110# last week. Could have probably done 110 again, but with how my back is feeling, I didn’t want to push it.

    Metcon – slightly modified/scaled
    75 Dumbbell Thrusters (10#L/15#R)
    60 Box Step Ups (20″)
    45 Ring Rows
    30 Cleans (55#)
    15 GHDs
    19:25

    Feeling good with the cleans! Building the strength back up… Can’t wait to be able to do pull ups again. 😔 Patience, Sara, Patience… Lol👍

    Post WOD
    Pec PT Mobility (bands, weights, foam roller)
    Stretches at home

  14. Cara says:

    Did yesterday’s wod – posted there

  15. Dave says:

    FS 3RM 165 PR
    Metcon 22:10 only did 30 PU did 30 ring dips

  16. bigdolan says:

    225 x 10
    275x 3
    305×2 failed on 3

    Metcon 24:09
    20#, 20″ box, ring rows, 135# pc, ring rows and dips

    Ran 2 miles
    1 mile for time 9:03 PR!

  17. Lorrie says:

    3 rep max front squat 115
    10 rep max front squat 100

    24:20

    75 wall balls 10#
    60 box jumps 12
    45 rr
    30 Cleans 40#
    15 box dips

  18. Bobby says:

    10RM FS: 225# PR!
    3RM FS: 260# PR!

    WOD: 25:18 RX’d – first time doing RX’d ring muscle ups for an entire workout! Finished cleans at 14:40. Took me 10:38 to do 15 ring muscle ups.

  19. Bob says:

    Strength
    10 RM:155
    3RM: 205
    Metcon: 23:45

  20. Marcia Jo says:

    Strength:
    85# 10 rep
    120# 3 rep PR!

    Metcon: 26:50
    10# wall ball for first 50, 15# for last 25
    Only about 15 step-ups, the rest jumps
    RR
    85# cleans
    30 RR, 30 push-ups

  21. Kim says:

    @home
    Strength:78# 10RM FS
    Metcon: 25:03
    10# WB
    20″box steps up&down
    10 C2B/35 kipping pu w/chin up grip (spent alot of time here)
    78# PC
    15 Ring dips/15 RR attempts w/feet elevated on bench (only got 5 chest to rings)

  22. Brett Christensen says:

    FS 10 rep max @ 225 = a 20lb PR
    FS 3 rep max @ 285 Failed twice
    Metcon: 23:45 Rx’d way too slow through the WB & Box Jumps
    14 min EMOM:
    Odd 3 Squat Snatches climbing: 95/105/115/125/135/145 w/ one at 140 because I forgot to put a 5 on one side/155 failed twice and then got it.
    Even 12 unbroken TTB: 12/12/10/10/8/9/9
    Easing back to normal volume this week. Still not back to where I need to be. That 3 weeks off was rough.

  23. ktrainer23 says:

    #110 FS; PR for 3
    #90 FS; PR for 10
    #14 WB Broken for 75
    #65 Cleans for 30

    No MU, in place did 30 back rows
    15 ring Tricep dips and 15 bench tricep dips

  24. Metcon- Rx through 10 PC before having to leave for work, stopped around 16:00

  25. Brandy says:

    120# for 3 rep max… Jumped on Marcia Jo’s bar.

    18:35
    30 RRs and 15 Kipping PUs
    MU progressions.

    Rest was Rxd.

    20 minutes on Airdyne. 4.75 miles 129 calories. Moved to rower 20 minutes 4500 meters for 251 calories.

    Worked on C2Bs. Got 8 tonight Woohoo. First night working on PUs and C2Bs again. I’ll take it.

    Made sure my C&J at 135# wasn’t a fluke yesterday. 🙂

  26. MaryLawson Day says:

    10 RM FS #125
    3 RM FS #145 both post surgery PRs
    Metcon 22:53 (I think)
    #14 WBs
    20 box steps (can step faster than jump)
    Dead hang PUs smallest black band w/ focus on good lay engagement. Did RRs alternating by 5
    #85 clean
    30 each DH PUs/RR and Push ups for MUs (still not dipping on rings)
    Some days I feel good about progress on the long, slow road back Fr shoulder surgery. Today… With all the pulling… It feels like it will be forever

  27. MaryLawson Day says:

    Craving Mexican.
    Made W30 taco seasoning and added to ground beef.
    Particularly yummy with some of Kate’s ranch rolled on lettuce wraps

    1 tablespoon chili powder 1/4 teaspoon garlic powder 1/4 teaspoon onion powder 1/4 teaspoon crushed red pepper flakes 1/4 teaspoon dried oregano 1/2 teaspoon paprika 1 1/2 teaspoons ground cumin 1 teaspoon sea salt 1 teaspoon black pepper

  28. Brandy says:

    Tip:
    One of the best things I’ve ate on this challenge. And it’s simple. Little chicken tenders with one piece of sugar free bacon rolled on them. Throw it on the grill. Man they are so good!! And super super simple. Or at least Todd makes it look easy. 🙂 Todd is a great chef. Could not do this challenge without him.

  29. Bill B says:

    Strength:
    135# 10 rep FS arms crossed – PR
    145# 3 rep FS arms crossed – PR

    Metcon:
    24.32
    15# wall ball
    Box Step ups 24″
    RR
    50# DB clean right arm only Left wrist still tender
    30 RR, 30 box dips

  30. Tim C says:

    10 Rep max 155 PR
    3 Rep max 215 PR
    Metcon: 22:45
    20# WB, 24″ box, 30 chin over bar PU, 15 were from box. 105#PC. RR and dips for MU.

  31. Megan says:

    -Did 105×10 then 125×10 and stopped
    -Did 135x 3 / 155#x2 / 155×2 failed the third rep twice ughhh 😩 no pr

    Wod : 28:? To long
    – wb 15# 30/10/10/10/5/5/5
    – all box jump ups no stepping
    – all c2b pull ups this took the longest
    – 95 # cleans
    – 5 bar muscle tiny band/ 5muscle up progression with small band / 2 bar muscle up / 5 more ring muscle up progress did 2 xtra

  32. Gerrell says:

    Strength:
    155# FS 10 rep
    174# FS 3 rep PR

    Metcon:
    21:10
    15# Wall Ball
    24″ box
    RR
    75# Clean
    RR/dips

  33. Barbara B says:

    15 minutes to work on: 40#
    10 rep max Front Squat
    3 rep max Front Squat

    Metcon 26:35

    75 Wall Balls
    60 Box Steps 16″
    45 RR
    30 Cleans (40#, 33#)
    15 Muscle ups (15 box pullups, 15 RR)

  34. Elisabeth says:

    10 rm fs 75# PR
    3 rm fs 105# PR

    Metcon: 26:53
    10# wb
    16″ box step up
    RR
    60# cleans
    2 for 1 ring dips

  35. Shea says:

    10 RM FS 115#/3 RM FS 135#
    Metcon: 22:00 Rx except subbed MU to MU progression on rings w/band.

  36. Monte says:

    FS x 10: 135#
    x 3: 185#

    23:54
    Bar MU – wide band

  37. Jennie says:

    Sunday 2/22
    14# WB (25/20/15/15 in 3:15)
    20″ steps (unbroken at 6:07)
    C2B (took too long, done at 11:08)
    95# squat cleans (16:45)
    15 banded transitions (did hip thrust, hip thrust, full transition every rep, first 8 with band fully extended, had to tighten for last 7)
    20:16

    Worked Freestyle HSPU stuff

    Finished with EMOMx12
    2 split snatches @ 95#

  38. Heather M says:

    Unable to make it to gym due to weather but I did 100 Burpee and 50 DB press #10.

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