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General Fitness 02.23.15

22
Feb

General Fitness 02.23.15

We now have 52 members signed up, can we get to 60 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. It’s only $10 and you gain a lot of knowledge and if you help us Judge we will reimburse you the $10!! Sounds like a good deal to me:).  (click here) to take the judges course.

Prep Work:
2 sets of 30 sec
Table Top Stretch
Couch Stretch
Soleus Stretch
Strength: 
6 min EMOM
3 back squats @ 80%
WOD:
10-1
Mountain climbers (R+L=1)
Walking lunges (R+L=1)
Russian swings
Acc:
Lvl 1 – 90 sec max burpee pull-up
Lvl 2 – 90 sec max burpee muscle up
Coaches note: not for max reps, but to find efficiency in transition
Cool Down:
Mobility
Post Results

12 Responses

  1. BG

    Baby woke me up at 3:09am…!
    Was a little tired.

    6 Minute EMON-
    Back Squats
    210×3

    WOD:
    Mountain Climbers
    I did Jumping Lungs
    Russian Swings 44KB ( was being smart. Saving my back for the Open )
    Time 6:49

    OT: I didn’t time myself.
    Did Burpee + Muscle Ups. Went about 7 rounds

    Double OT- 10 calories on Airdyne and 10 Sit Ups just for fun 🙂

  2. Jim

    I did not squat today, I worked on some Back exercises that Andrew showed me on Friday.
    For the WOD I messed up and thought you completed each movement before moving on to the next. I had finished the round of 8 Mt Climbers then realized I was wrong. At that point I went to the Round of 10 lunges and started over at that point. Finished at 8:26 total time, used 53# KB.
    For the Acc I did Lvl 1 got to 15.

  3. Drew A.

    Strength:
    275lbx3 back squat 6 min EMOM

    WOD:
    4:55 53KB

    ACC:
    Level 2 burpee + muscle-ups for 8 rounds (muscle ups are coming back slowly)

  4. Tiffany Carley

    Strength:
    Back squat @ 215 for 6 min emom working on getting low and quick out of the bottom.

    WOD:
    6:50 used 35lb kb

    Acc: lvl 1 burpee pull up. 7 rds made sure each pull up was good.

    Practiced a double unders &
    Mobility

  5. Jeremy Sinnes

    285 pounds for the 6 min EMOM of back squats at 3 reps per min.

    5:47 time on the WOD using 53 lb KB.

    4 rounds bar muscle ups and extra work on those after class. Getting closer to not chicken winging it

  6. Ana

    Thank you Brendan for modifying my workout, I feel great! I’m looking forward to posting some “real results,” when I’m capable.

  7. Alisha

    EMOM @ 135×3 6rds

    WOD: forgot to record actual time but it was between 7-8mins. Used 26# KB

    No Acc work as listed but did 4 rounds of 1 minute plank with 1 minute rest in between.

  8. Teressa

    Used 120# for the EMOM

    WOD: 8:33 and used 35#KB
    I felt like I was going fast, couldn’t believe it had been 8 min already!

    Burpee to pull up did 11 or 12 in 90s.

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