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General Fitness 02.16.15

16
Feb

General Fitness 02.16.15

We now have 36 members signed up, can we get to 50 by the end of this week? Don’t miss out !! The 2015 season begins with the worldwide Open competition. (Click here).

With the OPEN starting Thursday the 26th, and our goal of having over 50 members participate.  We will be needing a lot of help judging. If you take this course and help us judge,we will reimburse you the $10.(bring your certificate).  For those of you that struggle with the names of different movements this course is highly recommended. (click here) to take the judges course.

Prep Work
3Min air dyne
2X30 Table top stretch
2X30 Couch stretch
2X30 Soleus stretch

Strength
Back squat
5 @ 70%
5 @ 75%
3 @ 80%
3 @ 85%
2 @ 90%
1 @ 95
1+ @95-102%

WOD
50-40-30-20-10
Double unders
Situps

ACC Work
3X10 Banded seated rows
5-8 Turkish get ups each side

Cool Down
Mobility
Post results

11 Responses

  1. BG

    Happy Monday Kids..!!

    Felt a little tires this am.
    But once I got moving I was fine.

    Back Squats:
    Worked my up to 260lbs… ( NEW PR ) doesn’t seem like much, but my legs are weak sauce 🙂

    WOD:
    50,40,30,20,10
    Double Unders
    Sit Ups
    DU are still slow but I got them all.
    Time was ….. Well the 6am class had already started so pretty long time I guess 🙂

    Let’s Do Work This Week.!!

  2. Jim

    My back did not like the Squats today, it kept giving me all kinds of warning signs I stopped at 185#, I think I did 3 sets of 3 to 5 at that weight. Really frustrates me!
    For the WOD I was able to do it in 7:24 new PR for me old was 9:02 on Jan 8 of this year. DU’s were all unbroken except the round of 30. Sit-ups were touching hands to floor behind head and in front of feet.

  3. Dave

    All right coaches this is for you!! Lol.

    Back felt good today. Worked up to 305 for a single with good breathing thx to Marcos reminding me to.

    Finished WOD in 6:58 which was a PR. 7:44 was prev best. All unbroken except for the 30 here to. Hit foot on the 29th

    8 Turkish get ups and band stuff done to.

  4. Teressa

    My knee felt a little funny doing squats so I was a little timid with adding weight at first, not sure what that was about. Worked up to 145# (my old PR) and this felt good, definitely could have added weight but thought I didn’t have time before starting the WOD (I’ll have my percentages ready before class next time!). I am glad we have been working on squats lately, I feel much more comfortable with them than I used to.

    Finished the WOD in 15:20. DU’s are so close!! I did all of the DU’s for all the rounds, even if that meant only doing 2 at a time or adding some singles in between. Surprised myself a few times though and had a few nice sets all in a row!

    I may try to do this all again on Thursday if I have time 🙂

  5. Will Bradford

    so…got my wish and got to see if i could PR on my squats. i did new PR is 345…failed at 350…don’t think my mind was in it for that last squat. but still progress has been mad.

    WOD:
    didn’t do the double unders my wrist is/was bugging me so did some short box step ups…forgot to pay attention to time.

    i think my body was just a little beat up from working out lately but got some good tips from coach b on rest vs. recovery and am going to put these into use so i can take care of my body. so thinking tomorrow will be a good day for some active recovery!!

  6. Vanessa Esquivel

    Strength – Back squat
    5 @ 70% – 120#
    5 @ 75% – 130#
    3 @ 80% – 140#
    3 @ 85% – 150#
    2 @ 90% – 160#
    1 @ 95% – 170#
    1+ @100%+ – 175# (PR)

    WOD
    50-40-30-20-10
    Double unders
    Situps
    Total time: 11:17 (PR)

    My DU were off tonight.

    ACC Work
    3X10 Banded seated rows w/ thicker red band
    5 Turkish get ups each side w/ 18# KB

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