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General Fitness 02.09.15

8
Feb

General Fitness 02.09.15

We have 26 members signed up already, can we get to 30 by the end of this week? Don’t miss out !! The 2015 season begins with the worldwide Open competition. (Click here).

******REMINDER****** Starting Monday, February 9th, we will start offering child care. Lorelei Rivera will be helping us out. Lorelei Graduated from Eisenhower H.S. last year and is attending YVCC. She has plenty of experience with kids. She has been part of Together Church kids program in the past, and is currently a part-time nanny for a Doctor and their family of 5 kids. Last but not least she has helped us out for the last 8 years with our little one’s. We will ONLY be offering it Monday, Tuesday, Wednesday, and Friday for our 9am class(for now). This will start Monday, February 9th. We have done our best to try to keep the cost as affordable as possible. Cost will be $15 per month, and $5 for any additional child. Age for kids will be from 1yr-6yrs. We are testing this to see how it goes so any feedback and recommendations are welcomed. Please don’t hesitate to let us know what you think. For those that haven’t been able to start because the lack of child care now is the time to get started.

Prep Work
2X30 Table top stretch
2X30 Couch stretch
2X30 Soleus stretch

Strength
Back squat
5,5,5,5+
The first 3 sets should get heavier and heavier. The last set should be a max set. Don’t forget to be quick out of the bottom of each squat. Evaluate how last week went and add accordingly.
WOD
12 Min AMRAP
2,2,4,4,6,6,8,8…
OHS 95/65
Pull ups

ACC Work
4X10 Seated banded row-Use small/med sized band
Sitting on the ground with legs extended out, take the middle of the band and lace around the bottom of your feet. Grabbing each end in a hand-Pull your shoulders down and back into a loaded position and retract your elbows and pull the ends of the band in towards your ribcage. Your finished position should resemble to your layback on the erg. Make sure you are squeezing those shoulder blades together!!!

Cool Down
Mobility
Post results

12 Responses

  1. BG

    Good morning stretch.

    Actually felt pretty good.

    Back Squats:
    135×5
    185×5
    205×5
    225×5
    185×6 Last Round

    WOD: OHS Not my speciality but had to push through them. Pulls Ups were fine.
    3,4,6,8,10,12,14….
    Finished 14 Rep with 11:59 seconds.

    OHS…..Back was pretty tight. I can honestly say that I know a few reps on OHS weren’t all the way down.

    OT: Seated Band Pulls. ( I like )

    Plank Holds for Show

  2. Irina

    Back squats: 135, 165, 185 then 200 for 5. Not too shabby. I’m happy with that.
    Wod
    14 OHS into 18th round with 65#. As usual mentally defeating for me. Good prep for the Open.
    Also I love Monday squats.

  3. Clint

    Strength-
    135#, 185#, 205#, 7 reps @225#.
    Feeling pretty weak after being sick and not being consistent at the gym.
    WOD-
    95# OHS and regular pullups
    Got through the round of 14. Shoulder felt pretty smoked and lungs were taxed.

  4. Hannah ramos

    Ended up with seven back squats at 115.
    Did the wod with 35 lbs for OHS and pull-ups with an orange band, then the red band. Finished at 7 pull-ups into my round of 16.

  5. Vanessa Esquivel

    Strength – Back squat
    5,5,5,5+
    125, 135, 155, 165 for 5 reps.

    WOD – 12 Min AMRAP
    2,2,4,4,6,6,8,8…
    OHS 95/65
    Pull ups

    I did front squats with 75# instead of OHS, made it through 12 front squats in the 16s.

  6. Teressa

    Back squat: 95, 105, 125, 125 for 11 reps
    These felt really good today!

    WOD:
    Used 65lbs and made it to 12 reps of OHS in the 14-rep round
    Didn’t use a band and definitely figured out some technique on my pull-ups throughout those reps! The first rounds were really tough, but then after I started engaging my lats a little more (like Brendan and Marcos always tell us to do….!) they became a lot easier. Still could only do about 3 at a time, but thats better than 1 at a time so I’ll take it.

  7. Drew A.

    225, 255, 275, 295 (4 reps failed on number 5 at 295)

    WOD:
    Through set of 14 +4OHS I desperately need to work on my mobility for anything overhead. Legs were shot after heavy squats too.

  8. Tiffany Carley

    Backsquats-135 185 205 and 225 for 9.
    WOD: 65lbs for OHS
    made it through 10 + 8 OHS. pull ups still slow, but managed to string 2 together instead of one at a time. Progress!! 🙂

  9. Angel

    Back squat 45,135, 225, 275, 315, 375.

    I was pretty tight in my shoulders today. I did 14ish rounds. Marcos yelled at me because I was slacking. I was…

    On another note, it would be helpful to understand the purpose of the workouts. For example last week we did reps of 3 , and this week for squat we did reps of 5. Understanding the purpose would be helpful to gage progress.

  10. Christy K.

    OLY
    Back squat: 5@ 95#, 5@ 105#, 5@ 125#, 15@ 125#

    WOD
    65# OHS + Pull ups
    made it through up to 16 OHS + 7 Pull ups
    I was using the green band, I think it’s time for me to move down at least to a red (I’m not ready to give up on the bands completely yet).

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