Mar 4, 2014

Wednesday 03.04.14

Strength
   5 x 3 Front Squat 70% of 1RM

METCON
   3 person Team WOD
   15 min total working time:
       5 min AMRAP pull ups
       4 min AMRAP wall balls (20/14)
       3 min AMRAP kettlebell swings (55/35)
       2 min AMRAP situps
       1 min AMRAP burpees

Score is total number of team reps performed in each exercise.

Skill
Core & posterior chain work -- choose from the menu and do:
40 total reps anterior/abdominal focus
40 total reps posterior chain focus

Post loads and results to whiteboard and comments.

Coach's Notes. (standard team WOD start time of 0600, warm up prior and be ready for a WOD brief at 0550)

Team WOD
Only one athlete works at a time, the other two rest.  Switch out as needed.  Scale weight as necessary and push each other through the WOD. A Coach will call out the switch between exercises.

Skill
Choose any combination of the following exercises to hit 40 total reps in each category. Pick a single exercise or a few for a mini circuit, and break 'em up however needed.  

· Anterior (front side!) -- GHD SU, TTB, K2E, Band pull down, hanging leg raises, AMSU
· Posterior (back side!) -- GHR, good mornings, bird dogs and variations, back ext, hip ext, GHD leg raises/reverse hypers, supermans.

8 comments:

IronJake78 said...

Fun with weights!

Hey been a bit since I last posted, but that is not from a lack of training, just a lack of time!

Alright so currently I'm rolling with a Starting Strength model. Today I trained in the afternoon as I tend to have better focus.

Back Squat
335x3x5
Bench Press
195x3x5
Deadlift
370x5

So with ferocious satisfaction I am pleased to say that right now I am back squatting for reps more than what my 1 rep max was when I arrived here in 2012. The deadlift I just did for reps is 5 pounds less than my 1 rep max in 2012.

Strength is not something that just happens without deliberate effort. Through this strength training I have regained my shoulders - literally there is no pain in them now, which I injured in 2011. Everything, my head, shoulders, knees and toes feel strong.
I can honestly say I am stronger now than I have ever been in my life. Here's to strength!

Sincerely,
Jake Atkins

Sam Friend said...

So I went in early to finish a WOD before Susan showed up. I decided on "Nasty Girls". I ended up getting about 7 total Ring MUs and the rest as Bar MUs. It took me 20:25.
Then... Susan showed up and saw me "just standing around" and offered me to Dan and Matt for the Team WOD. I've obviously learned to do what she says.
We ended up with 461.
Then... Susan thought I needed something to finally get my heart rate up. 200 DUs later and my heart rate was up.

Jimmy Chen said...

Sam: Ha! Nothing like having a like-minded spouse to push you towards excellence.

I had the distinct privilege of being a part of Team Diversity composed of Kwame, Steve, and me. Don't remember our exact score, but I was pretty sure we broke the 480 mark. Kwame and/or Steve, do correct me if I'm wrong.

Ross said...

IMCF SD DET

FS - warm up 135, 185, then 5x3 @225

METCON - Of course was solo but stuck to the format. Tried to use this as a pacing exercise after my miserable performance and in ability to pace on 14.1. Did well with PU and WB was able to pace through them and hit my goals - started to fall apart on KBS - ended up breaking too much too long -caught back up on the Situps - and well I just hate Burpess.

15 min total working time: (Solo)
5 min AMRAP pull ups - 80 reps
4 min AMRAP wall balls (20/14) - 80 reps
3 min AMRAP kettlebell swings (55/35) - 45 reps
2 min AMRAP situps - 50 reps
1 min AMRAP burpees - 15

Total - 270 reps

monroe said...

Jake, congratulations on those hard earned PRs!

EJ Gust said...

It's been three years since I first did the Hero WOD "Whitten" so I decided to give it another go.

36:44 Rx'd

I think I'll wait another three years before I do that one again.

Andy said...

Solid numbers Jake! Whitten looks like a bear, had to look that one up.

Couldn't make AM today, was able to sub in some fun in the pool followed by hoops / sprints with my little guy in the afternoon. Sometimes, that's good enough.

Russ Ames said...

Knew it was it team WOD BUT but forgot 0600 group start. Did 5x3 FS at 165. Then made up Monday WOD.....18:10 @ 115 lbs