2015 February 18 WOD

Posted: February 18, 2015 in Uncategorized
Strength

7×1 Squat Clean at 90% – Go every 60 seconds

SQUATS

15 minutes to find 5 rep max Back Squat
Compare to August 27, 2014

Metcon

EMOMx15
5 Rounds of:
Min 1: 7 Back Squat from a rack (70% of 5RM)
Min 2: 20 GHD Sit-ups
Min 3: Shuttle Sprint for time (2x: 25’ out and back, 50’ out and back)

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Comments
  1. Kim says:

    I am leaving the house.

  2. Lucas Holland says:

    7×1 squat clean @215
    5rm back squat @325 pr!
    7 back squats at 70% @225
    20 ghdsu all unbroken
    shuttle strints finished around 35 sec every round

  3. 7×1 Squat Clean- 205#
    5RM BS- 275#

    Metcon- 7 BS 205#, GHD, shuttle sprints

  4. stefgatlin says:

    7×1 SC – 110#
    5 RM BS – 155# PR!
    7 BS @110# (70%)
    20 GHD’s unbroken
    Shuttle sprints finished around 30 seconds each time

  5. stefgatlin says:

    Best new recipe I’ve tried in a while! Fried Cabbage – this will be a +2 day because of bacon and butter, but it’s so delicious!

    5-6 slices of bacon
    1 onion
    2+ Tbsp Kerrygold butter
    1 bag of shredded cabbage
    Sea salt and fresh ground pepper to taste

    Cut bacon in small pieces, then cook in a skillet with tall sides and a lid. Once bacon is nearly done, add chopped onion. Cook for 3-4 minutes or until onions are cooked.
    Add 2 Tbsp butter and let melt. (It will smell unbelievably delicious at this point!!)
    Add cabbage and salt/pepper.
    Cover and let cook on low for about 20-25 minutes, stirring occasionally.
    Add extra butter, salt or pepper if needed.

  6. Sara M. says:

    Tip of the day: STEVE’S PALEO GOODS

    http://www.stevespaleogoods.com

    If there are any of you who have not tried Steve’s Paleo Goods, then you’re really missing out! Their stuff is really good and contains wholesome ingredients!

    Their dried strawberries are my absolute favorite!🍓 Dried fruit in the local stores are loaded with sugar and crap… While Steve’s are a very healthy alternative! They’ve really helped curb my appetite for sweets during this challenge! (I mean how else would I have been able to go 38 days without chocolate?!😱) I allow myself to have 3-5 strawberries at the end of the day for a treat! ☺️

    Bryce really enjoys the Paleo stix and dried mango (aka crack😉).

    We have even bought sauces in the past and they’re delicious as well! The steak sauce is great for on top of meatballs. We haven’t used their sauces during this challenge as they do contain a little honey and that’s not +4, but after the challenge we will be incorporating them back into our dishes. ☺️

    CFJ does do a bulk order every once in a while to save everyone on shipping. So take advantage of it the next time the order gets placed!

    We actually ordered online recently and it arrived within 3-5 days I believe. Shipping was $7, but it was worth it to us to have good, healthy snacks during this challenge! 😃👍

  7. 7×1 SC- 130#
    5RM BS- 200#
    Metcon:
    7 BS -143#
    25 situps w/10# ball
    all shuttle sprints were 28-30 seconds

  8. Jess says:

    First day back after having the flu over the weekend

    Squat cleans 1×85 6×95
    5rm bs #135
    7 back squats #95
    3sets GHD, 2set abmats
    30ish secs for shuttle sprints

  9. Kent says:

    Kim was there bright and early (about 4:40 a.m.?) despite the snow… Way to go Kim!

    7×1 squat clean 75/105#x5 /125#
    5rm back squat 175# (left knee tweak)

    EMOM 15:
    7 BS 60% 105#
    20 ab mat sit-ups
    shuttle sprints :33/:35/:36/:35/:31

  10. Kate says:

    The shredded pork part of this recipe is super easy. The mashed plantains are easy too- but if you cook like me, it can be a little messy.

    http://paleomg.com/easy-shredded-pork-caramelized-mashed-plantains/

  11. Brandy says:

    For all you that have signed up or are going to sign up for the Open. Here are some tips:

    http://www.boxlifemagazine.com/community/8-tips-to-make-the-2015-open-a-success

  12. Cayce Davis says:

    Squat cleans w/53#
    5 RM back squat with 93#
    7 back squats w/63#
    1st 3 rounds GHDSU x 20 then did abmat last 2×20
    Sprints around 35sec each time

  13. At home WOD
    10-9-8-7-6-5-4-3-2-1
    Burpees
    Squats
    9:33
    Lower back is not happy today, so took it easy and focused on keeping core tight throughout movements

  14. Kate says:

    Squat cleans:
    145# (1-4)
    150# (5-7)

    5RM:
    150/155/165/185

    Metcon: 135# for 3 rounds then rolled out hamstring for remainder of rounds for squats
    Abmat sit-ups
    Sprints: 31/32/32/35/35 (really slowed down after hamstring cramp)

  15. Tanya Favara says:

    120# SC
    165# 5 RM
    118# BS, abmat sit-ups w/ 10#, 28/27/28/27/27s

  16. MaryLawson Day says:

    #113 SC
    #145 5RM, #1553RM
    All GHDs, #110 BS, shuttle sprints all under 30

  17. Brandy says:

    15 minutes on rower. 191 calories 3285 meters

    85# x2 and 95# x5 on Squat cleans

    165# on 5RM BS

    115# on BS
    2 rds on GHD and 3 rds on abmat Situps
    Sprints 31/35/30/30/31…2:37

  18. Ashleigh says:

    squat cleans: 140#

    3RM LBBS: 185#; 200# f@2

    metcon: 130#; all GHDs; 29/27/27/29/29

  19. Bo says:

    275×5, 285×1 and 295×1 squat cleans
    385 5 rep Back squat
    2:11 RX 275lb BS

  20. Shea says:

    SC: 103#x2/113#x5
    BS: 5RM 143# (failed 153# at rep 4.5)
    Metcon: BS @ 103#, all GHDSU
    Shuttle sprints :27/:26/:26/:27/:25

  21. Matt Z. says:

    255 clean – squat/power
    385 5RM LBBS
    405 F@5
    275 for 15 emom
    2:13 total for sprints trying to keep up with DJ.

  22. Bob says:

    Strength:
    7×1 squat cleans
    115#/135#
    5RM back squat
    225#

    Metcon:
    165# squat
    Ab mat situps
    Shuttle run 2:17

  23. Jennie says:

    So happy to be back at CFJ today!
    I hit part of the 6:30 WOD after coaching 3 back to back classes.

    130# on squat cleans, maybe 80% of my 1 rep max…could have and should have done more.

    155/175/185/195 on 5 rep LBBS
    200# is previous pr
    Lots of leg bone & hip pain today. Still throbbing and burning 2 hours later.

  24. Bobby says:

    7×1 SC: 205#

    5RM BS: 225/295/305#PR

    EMOM: 2:16 (24,27,29,27,29) – BS @ 215# – GHDSU round 1 & 5… 2,3 & 4 did abmat sit-ups with med ball.

  25. Marcia Jo says:

    Strength: 75#, could’ve done more

    Squats: 145# solid, below parallel
    155# right at/above parallel
    Both PRs!

    Metcon: 2:33
    Did weighted sit-ups (14#), no weight on last 30
    Back squats at 105#

  26. Bill B says:

    Strength:
    7×1 Power cleans (left wrist still tender)
    145#
    5 RM back squat
    185# PR

    Metcon:
    135# squat
    Abmat situps
    Shuttle run 2:57

  27. Brett Christensen says:

    Squat Cleans @ 230 & felt good
    5 RM LBBS @ 305 = 5lb PR!
    Metcon:
    LBBS @ 215
    GHDs: Rx’d
    “Sprints”: 27/27/30/41/42 = 2:47 not my best day on the sprint work but 1st time back to heavy cleans and squats in awhile so I’ll take it.

  28. Barbara B says:

    Power Cleans @ 40# -worked on technique
    Back Squat 75# -PR

    EMOMx15
    5 Rounds of:
    Min 1: 7 Back Squat from a rack (70%)- 55#
    Min 2: 20, 20,16,15,13 Sit-ups
    Min 3: Shuttle Sprint for time (2x: 25’ out and back, 50’ out and back)- 3:58

  29. bigdolan says:

    4 miles

  30. Melanie says:

    Strength
    7×1 Squat Clean at 90% – Go every 60 seconds 85#

    SQUATS
    15 minutes to find 5 rep max Back Squat PR 105#

    Metcon
    EMOMx15
    5 Rounds of:
    Min 1: 7 Back Squat from a rack (70% of 5RM) 75#
    Min 2: 20 Sit-ups
    Min 3: Shuttle Sprint for time (2x: 25’ out and back, 50’ out and back)
    35/33/37/35/34

  31. Cara says:

    Squat cleans: 65/75/75/80/80/80/80

    5 rep Back Squat: just did 80# x 2

    Back squats w/50#
    Sit-ups: 3 rds w/10# medicine ball, 2 rds regular abmat sit-ups
    Sprints: 30/29/29/30/32=150/2:30

  32. Elisabeth says:

    7×1 squat clean 70/70/70/75/75/75/80 PR
    5 rm bs 100/105/110 PR

    7 bs at 70% did 75# the first two rounds buy dropped it down to 65# I’m pretty sure because my back was starting to fatigue
    Ab may sit ups
    2:52 total time for my sprints.

  33. Patrick M says:

    7×1 sc@95
    5 rep max bs 165
    metcon 70% bs 5 rep max was115
    1 round ghd the rest were sit ups
    shuttle sprints 29/30/29/29/28= 2:25

  34. Brian says:

    SC: 165 x 5; 185 x 2

    BS: 195# 5RM

    Metcon:
    135# BS
    3 rds GHD; 2 rds butterfly abmat
    26/28/29/31/28

  35. Gerrell says:

    SC: 125#
    BS: 205# 5RM PR

    Metcon:
    145# BS
    Sit ups with 15# medicine ball butterfly
    26/28/28/27/26 = 2:20

  36. ktrainer23 says:

    19:32 standing bike and back row
    12:14 #155; 25 DU Then finished the rest of the sets with SU.

    Definitely came in with low energy tonight and it showed, oh well it happens!

    I’ll do my best to kill it next time!

    ;)!

  37. Kim says:

    73# Squat clean
    103# 5RM Back Squat
    @home
    Metcon
    83# BS
    GHD 1&3 abmat situps 2,4&5
    No room for 50′ so just sprint for 35sec

  38. Brian says:

    115# Squat Cleans
    135# Back Squats
    EMOM 115# BS
    situps
    shuttle sprints 27/28/27/28/27 = 2:17

  39. Heather M says:

    Metcon 190

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