2015 June 11 WOD

Posted: June 11, 2015 in Uncategorized

There will be no yoga and no WOD on Saturday, June 27th while we are gone on our annual CFJ Buffalo River trip. You have until Friday, June 12th (tomorrow) to confirm your canoe and join the group trip…it’s a good time guaranteed! We will meet at the Patty’s Restaurant parking lot off of exit 108 around 7:15 with plans to pull out by 7:30. It’s on the opposite side of the interstate than McDonalds and has more parking space so we can carpool! If you get off on exit 108, take a right and you will see a large restaurant on your left. If you prefer, you can meet us at Heath’s Canoe Rental at 8:30. Everyone must bring cash for their canoe. It will be $40-$45 PER CANOE. There’s a seat in the canoe for 2 people, but a 3rd can ride in the middle if needed (just not very comfortably). We recommend you bring food, drinks, sunblock, a garbage bag, bungee cords to strap your items to your canoe in case of a flip and a change of clothes to leave in your dry car to ride home in. Please email or text me if you have any questions!

Strength

Front Squat – Go every 2 minutes
Set 1: 5 reps @65%
Set 2: 4 reps @75%
Set 3: 3 reps @ 80%
Set 4: 2 reps @85%
Set 5: 1 rep @95%
Set 6: 1 rep @101%
Set 7: 1 rep @ 101+%

Metcon

Five rounds for time of:
Row 250 Meters (or Run 200)
15 Pull-Ups
15 Wall Ball Shots (20/14)

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Comments
  1. Lucas Holland says:

    OHS – 5@145/4@165/3@180/2@190/1@205/1@210/1@215
    Metcon – 13:34 did ring rows bc of rips…those are hard!!

  2. Kent says:

    FS: 65/95/115/135/165/165

    Metcon: 18:39

    200m run;
    1st rd -mix of kipping and jump assist pull-ups, remainder – jump assist pu’s;
    10# wb

  3. Justin Harrison says:

    FS- 185,215,225,245,265,285(PR),300f
    Metcon- 17:25 Rx

  4. Jesse G says:

    FS – worked off a 1-RM of 235
    155×5
    175×4
    190×3
    205×2
    220×1
    235f
    235f again 😦

    MetCon
    18:17 Rx with 200m run
    Pull-up – 10/5 for 4 rds, then 7/4/4
    All WB UB

  5. Tim C says:

    FS 95Γ—5
    115Γ—4
    135Γ—3
    145Γ—2
    165Γ—1
    165×1
    175×1

    MetCon 21:17
    200m run x 3, 250m row x 2
    Pull-up from box x 4rnds, 1 rnd of ring rows
    14# WB

  6. Tanya Favara says:

    FS: Worked off 1RM 170#
    110×5
    130×4
    150×3-should have been 135 but counting can be hard so early
    145×2
    165×1
    172×1 (101% & PR by 2#’s. Not much but I’ll take it)
    178f too deep, lost tension
    178f got 1/2 way back up, out of time. Next time!

    17:13
    Runs
    2 rds kipping PU/3 rds RRs (both hands sore & near tears)
    14# WB

  7. Brian says:

    FS: 165/190/205/215/240f/235f/235f
    Not feeling it today

    Metcon: 17:54 (run/row/run/row/run)

  8. Bob says:

    Strength:
    160/185/205/215/230/252(pr)/255f

    Metcon:22:26
    All row
    14#

  9. Wilks says:

    FS – 165/190/205/215/240/260pr/265pr!
    Metcon: 16:30 rx row

  10. Sara M. says:

    6am WOD – always feel weaker doing early morning WODs 😞😝

    Strength
    FS: 70/85/95/100/105/105/110f
    Went lighter than 1 rep max due to being out for a while. (120 – 1rep max)

    Metcon
    23:59😲
    Row/RR/10# WB

    Can tell I’ve been out for a while. Cardio is WAY lacking… Time to get back at it! 😬

    Thanks for the push this am, Coach Shea!😊

  11. MarkDGoff says:

    Strength front squats
    155 x 5
    175 x 4
    200 x 3
    225 x 2
    245 x 1
    255f

  12. Blake Stegall says:

    Strength- 5@135/ 4@155/ 3@165/ 2@175/1@195/ 1@215pr/ 235 almost but fail

    Metcon- 18:36 rx’d would have been 25 if Lucas wasn’t in my ear thanks for the push man.

  13. FS
    75/85/90/95/105/110 (5# under prev PR)
    Wasn’t a PR day

    Metcon 17:01
    Rowed all rounds
    RR
    10# WB (all unbroken)

  14. Gerrell says:

    Strength : 225 PR!

    Metcon: 20:44

  15. Bobby says:

    FS:
    5 @ 185
    4 @ 215
    3 @ 225
    2 @ 245
    1 @ 275
    1 @ 295 FAILED
    1 @ 290 PR!!!

    WOD: 14:22 RX – pull-ups broken – WBs unbroken

    Extra: crossover symmetry

  16. jkb says:

    FS: 72/82/87/95/105/110/115
    can’t find previous 1rm anywhere….but am still looking.

    Metcon: 5 rounds in 17:06
    Ran 200m
    15 RR’s
    7 FS@63lbs
    … No knee issues this week.. Happy about that!

  17. 155/175/185/225/245/255 – PR

    Metcon:
    16:22
    Row/Pull-ups 1st round and ring rows 2-5/WB #20

  18. Shea says:

    Congrats on all the PR’s today!
    Strength: Worked off of 140# 1 RM even though it’s 145#(I haven’t been able to get past 140# lately)
    90/105/115/120/135/140/145/150f (no PR, but as least I got back to145#)

    Metcon: 17:16 Rx’d (ran all 5 rounds)

  19. Jennie says:

    11:30 WOD
    Wasn’t feeling the squats at all today. Foot and leg bone flared up right now.
    Warmed up at 95.
    125/145/155/165/185F/175

    Metcon
    All hot runs. Pull-ups ok today, hands super sore. WB unbroken.
    15:23

  20. Caleb C. says:

    Home workout. 2 weeks back from vacation. TERRIBLE.

    Metcon: 5rft, 400 meter run, 10 push ups, 10 power cleans

    22:30

  21. Bill B says:

    FS Teamed up with Patrick.
    115Γ—5
    125×4
    145×3
    165Γ—2
    175Γ—1
    175×1
    175Γ—1

    MetCon 20:38
    250m row x 5
    Pull-up from box x 2, ring rows x 3
    15# WB

  22. Elisabeth says:

    FS 75/85/90/95/105/115/125/135 huge PR! πŸ™‚
    Metcon
    250m row
    15 rr
    15 wall balls @ 10#
    24:36

  23. Marcia Jo says:

    Strength: 95/105/110/120/135/145 PR/failed at 150

    Metcon: 19:32
    Row, RR, 14# WB

  24. Cara says:

    Sprints w/Lindsey – rested equal amount of time of run

    :30/1:00/2:00/3:00/4:00/3:00/2:00/1:00/:30

    5 minutes of Tabata sit-ups and 4 :30 plank holds.

  25. Kim says:

    @home
    Didn’t feel like I could do 100% today-so I did my best for how I felt : 83/93/98/103/113/103/108
    Metcon:
    18:31 all runs/reverse grip kpu/10#wb

  26. Joy says:

    Front Squat – Go every 2 minutes (Not sure of my 1 Rep Max so I was guessing w/ the percentages. Also, lots of wrist issues now so I can’t get too heavy)
    Set 1: 5 reps @65%- 50#
    Set 2: 4 reps @75%- 57#
    Set 3: 3 reps @ 80%- 62#
    Set 4: 2 reps @85%- 70#
    Set 5: 1 rep @95%- 77#
    Set 6: 1 rep @101%- 80#
    Set 7: 1 rep @ 101+%- 85#

    Five rounds for time of: 19:47
    Row 250 Meters (or Run 200)- Rds 1, 2, 5- Row, 3 & 4 rds- Run
    15 Pull-Ups: tall box, short bar
    15 Wall Ball Shots- 10#

  27. […] 20 minutes to complete Front Squats *Set 1 – 2 reps @ 60% *Set 2 – 2 reps @ 65% *Set 3 – 2 reps @ 70% *Set 4 – 1 rep @ 75% *Set 5 – 1 rep @ 80% *Set 6 – 1 rep @ 85% *Set 7 – 1 rep @ 85-90% *Set 8 – 1 rep @ 90+% *Set 9 – 1 rep @ 90+% *Set 10 – 1 rep @ 90+% For sets 6-10, let feel dictate loading. The goal is to establish today’s β€œheavy” lift. β€œHeavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push if you’re not feeling it. Compare to June 11, 2015 […]

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