Monday 01.07.13

31 Comments

Today we are back on track with our training cycle. We took a little break from the more structured work over the last few weeks to get through the holidays. The next 2 weeks will be focused towards test week, after which we will assess everyones scores, see what worked, and more importantly what didn’t work and move on from there.

SONY DSC

Today's Workout


A1) Back Squat
RX: 6-8 x5
INT: 8-10 x 5
BEG: 10-12x5

A2)Pullups
RX: weighted - 5RM
INT: 5 x max consecutive dead hangs
BEG: Negatives +Curls

  • Jayme

    yes sara putting in work!!! awesome picture

  • Jay

    Worked up to 245# squat and 21# pullups rx. Great wod with Bill today.

  • Carleen

    back squat really stresses me out! worked up to 110.  I should be squatting more.   I’ll add ” back squat” to my bucket list. I feel like my team had to babysit me today.  There’s always next time  

  • anne d

    125# today and neg pullups/curls..great working with karyn, beth and lori!

  • K-Love

    Back to COD!!! Fun WOD with Hannah and Amanda. Felt like the good’ol days :)
    85# x12 and 5neg+10 to 12 curls @ 15#

  • BethMc

    Fun doing this early with Karyn, Anne and Lori..110# for the final round; 4 negs + 10 15# curls

  • CraicStina

    Great working with Erick, Leila (and the guest spot with Mr. Garrity!)155# INT / BEG ring rows / bicep curls 20#

  • Lisa d

    10@155/5 negattives/20 curls @ 15#

  • Annemarie Rich

    135# rx 7.5# weighted dh pull-up max 5

  • Nicole B

    Had fun today working with Ann and Lisa! 155#x10 with negatives/bicep curls 15#.

  • Lori

    Lots of help hugs @ 95#! Negatives plus 20# curls. I love COD WODs.

  • http://www.facebook.com/tony.demusis Anthony DeMusis

    205# and 35# kettlebell with pullups.

  • Jarroddavis2

    This should read… I will be squatting more in 2013

  • Judy L

    127.5# intermediate back squats/ 12.5# rx pullups. 

  • Susie Diesel

    A1) BS 165# x 10
    A2) DH 17.5# 5RM
    Great working with you Nancy, Jayme, Judy & Jack!!

  • Downey

    A1 205# x 6
    A2 negatives x 5 +  40# db curls x 5 (I haven’t done curls since last march, felt good!)

  • http://www.facebook.com/jackdaly Jack Daly

    275# x 6 back squat
    63# x 5 weighted pullups

  • Curtz

    Great working with my new 9:00 BFF, Tim.

    INT: 205# / 32 total dead hangs

  • Carleen

    I will definitely be squatting more in 2013…there no where else to go but up…..Coach :)

  • Susie Diesel

    BTW Love the orange & blue kicks in stall #5! Who’s got the great taste in shoes?

  • http://www.facebook.com/glen.schleehauf Glen Schleehauf

    Yeah LORI

  • http://www.facebook.com/glen.schleehauf Glen Schleehauf

    Bromance

  • BryanB

    Ok, my first post on this bitch. (Mic check, 1…2..)

    A1) BS 185# x 6
    A2) Deadhangs 55# x 5
    Worked with my man Jim C today. Thanks for the push.

  • Jim C

    215 # BS for 6, 44# weighted pullups. Awesome job by Bryan B on the pullups. No doubt you could have gone up. You’re an animal on the pullup rig.

  • http://www.facebook.com/profile.php?id=100002994010584 Pat Murphy

    235# (PR) thanks for the puss Rob

  • Katie G

    115# int back squats and 10 total dead hang pullups

  • http://www.facebook.com/profile.php?id=584617357 Joe Bags

    Back still sore from Friday’s wod.  135#  negatives, 30 # curls

  • Gienah

    Worked up to 9# on weighted plu’s/ bs’s: failed my 8th rep at 155# on my last round. Thanks for spotting me Sara!

    Nice work today Kristen, Sara, and Nikki!

  • Reggie Dee

    225, 225, 255, 275, 275X 8
    25 Deadhangs

  • http://www.facebook.com/jackdaly Jack Daly

    Thanks for the misspelled word that made me laugh!

  • http://www.facebook.com/burrows.jacob Jacob Burrows

    I practiced functional movements yesterday, and here are the results:

    245# Back Squat (225, 245, 245, 245, 245)
    40# Weighted Pull Up (35, 35, 37.5, 40, 40)

    Kevin’s the lucky guy with the orange/blue kicks.  #whatsizearethey #donttakethemoff