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General Fitness 01.06.15

5
Jan

General Fitness 01.06.15

***Reminder*** this Saturday will be our second annual In Gym Winter Throwdown, sign up will be closed this Wednesday. We are not charging anything for this competition, but have come across a opportunity to help out some family friends that are going through some hard times. I know that any donation will help. To donate (click here)

Here is a little write-up.

On Sunday, November 2nd, little Warrior Princess, Kiara, was taken to the hospital where it was discovered that a tumor had formed on her cerebellum.  Kiara was immediately signed up for surgery and one of the biggest battles of her life, brain cancer. 

This battle will be long and it will be costly. Her parents, Keren and Jeremiah, have devoted their lives to helping others. They are self-employed helping people reach their goals and become fulfilled physically and spiritually. They have touched numerous lives with their sound advice and absolute devotion to God.  They are struggling now to find ways to cover medical costs and care for their three children. Now we have the opportunity to bless them and their dear daughter as she fights this terrible disease.” For more information (click here).

Don’t forget our 12 week Transformation Challenge starts next Monday. (click here) for more information.

Prep work
5 min squat test
3X10 KB Deadlifts
50′ inchworm push up

Wod:
5rds of
5 man makers (moderate weight)
Rest :30 in between the sets

After
10X100M row
Rest as needed

Cool down
Mobility
Post results

13 Responses

  1. BG

    5 minute squat test was a burner! Felt good thou.

    Pre was good. My right hammy has been bugging me so the Inch Worm helped.
    Also like the DB deadlifts.

    5 Rds Of Man Makers… WOW. Haven’t done those in a loooooong time.
    45KB… Was smart about it. Probably could of done the 55KB, but my form wouldn’t of been good, which results in using my back to much. Had a real good pace throughout the 5 rounds.

    Instead of the Row. Coach M. Ramos had me do the Airdyne. ( bad choice )
    20 seconds on…. Rest the 40 seconds for 10 rounds.
    The He 40 second rest felt like 10 seconds….
    Ended up doing 116 Calories.

  2. Moonie

    WOD was killer 20lb Dumbbells
    Pretty sure I did 6 instead of 5 (most likely not)
    10X100 row
    23.9
    23.2
    23.3
    23.4
    23.3
    23.0
    23.0
    23.2
    24.1. — slacker!
    23.8

    All in all good workout

  3. Jim

    The Manmakers were not fun, but they got me good and sweaty and the HR up. Used 30# DB’s, wanted more like 35’s or 40’s but we don’t have them – took me 6:17.
    100 m Rows
    1- 18.1
    2- 17.9
    3- 17.5
    4- 17.7
    5- 17.5
    6- 17.3
    7- 18.0
    8- 17.3
    9- 18.1
    10- 17.5
    Good programming today’s fellas!

  4. Russian Princess

    Manmakers at 25# because i was a princess today.
    Push up in between the rows on rounds 1 and part of 2. Burned me out, cuz i make bad choices and dont listen, thats why. Total time was 8min..There was talk of us doing 6 rounds instead of 5 but i think maybe we were just slow…? Who knows. it was one of those mornings. Just beat up, tired and mentally defeated for some reason.
    Rows went good tho:
    21.8
    21.9
    21.6
    22.4
    21.7
    21.6
    21.3
    21.7
    21.7
    22.0
    fun one today.
    Cooled down with mobility at work with my first patient. I love my job.

  5. Brad L.

    WOD: I used 25#. Finished 6:59.
    For the row I didn’t write down any of my sets. I was averaging between 19 and 21 sec. per set.
    Good workout!

  6. Will Bradford

    Oh my ouch!

    For the 5 rounds of 5 man makers used 45lb dbs and oh my shoulders were gased fast.

    100m sprint:
    16.8
    17.5
    18.2
    19.9
    22.3
    19.0
    19.4
    19.5
    19.5
    18.6

    Oh lord am I tired!!!

  7. Teressa

    Manmakers were fun today! Used 20lb db and finished around 8-9 min (forgot to keep track)
    Pushups felt strong today and I was able to do all but the last 2 of the 5th round normally (instead of on my knees).

    10x100m row:
    23
    22.7
    22.2
    22.1
    22.1
    21.9
    22.4
    22.1
    21.8
    21.8

    I love rowing! This was fun and I stayed pretty consistent with time. It always takes me a little while to get my rhythm dialed in.

  8. Vanessa Esquivel

    Wod:
    5rds of
    5 man makers w 20# DBs
    Rest :30 in between the sets
    Total time: 5:33

    After
    10X100M row
    Rest as needed

    Fastest time was 21.1 and slowest time was 22.7. I forgot to take a picture of my scores before I left because I was so excited about my shoes lol

  9. Trish

    Good warm up!
    Did the row first had to work and wanted to make sure I got the row out of the way.
    Row-
    22.1
    23.4
    22.6
    23.0
    22.5
    23.3
    24.4
    24.0
    23.1
    22.0
    Manmakers- Used 15 lb dumbells these were rough! Not sure of my time! Great workout today!! 🙂

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