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General Fitness 09.26.14

25
Sep

General Fitness 09.26.14

Prep Work
2X:30 Table top stretch
2X:30 Couch stretch
2X:30 Soleus stretch
Strength
3X5 Front squat
This today should have a few warmup sets and find something moderately heavy to use for all 3 sets.
(15 Min Time cap)
WOD
2K Row
100 Russian Swings 70/53
1 mile run

Cool Down
Mobility
Post results

Saturday is our last day of the Deloading week, we test a few lifts next week so train smart. Also if you are wanting to schedule a consultation, contact Marcos or Brenden to set up a time/date. mramos@crossfitreformation.com , bloyer@crossfitreformation.com

20 Responses

  1. Jonathan Douglas

    Berno, Dirk and Ivan you guys owe me for making it today as my bed was feeeling so so good!

    Anyhow, had great dreams od going 315 for five…. that was a joke 295,275,275 I think for five, one warmup at 225 for three.

    Dirk set the target at 7:00, got off the rower at 7:07. Definitely was huffing and puffing. … the whole pacing thing. KBs did me in, 53s with just about a pause at every ten.

    Still not runnin, air Dyne for 100 Cal.

    Wouldn’t mind going at this again when fresh.

  2. Irina

    FS 125, 135, 145.
    9:27 for row.
    53 for swings. Broke up by 20.
    Ran only 800m and airdyne for 5 min. Airdyne gave me more of a burn that running would have and it didn’t hurt my knees.

  3. Ken

    Substitute A) 5×5 bench + DB rows
    2 sets @155# bench + 65# row
    1 @165 / 70#
    2 sets @175 / 75#

    2000m legless row 8:13
    (Knee recovery)

    100 62# Russian KB swings
    100 sit-ups

  4. Tiffany Carley

    FS @ 155 for all 3 sets.
    2k row 8:50 (15sec PR) it helped having Marcos coaching me through that row. Thank you! 🙂
    100 Russian swings brokin up into sets of 15 and 10
    1 mile run took me about 16 mins I think. (My timer on my phone didn’t work and I forgot to look at the clock.) It was a tough run but I kept going and didn’t stop. Everything burned and I felt a little sick but I survived!!

  5. Hannah Ramos

    Wow…nice work on the row, Tiff!!
    75 lbs for the FS sets
    About 10 mins for the 2k row, 3 1/2 minutes for the Russian swings (35lbs) and 9:50 for the mile run. Felt good overall!

  6. Trish

    Wow! Amazingly did better than I thought I would today!
    Front squats- wasn’t sure where to start being I haven’t been coming on Fridays a whole lot recently so this is what I did-
    65lb, 85lb, 95lbs (20lb PR)
    WOD-
    2k Row -9:54
    100 Russian Swings 35lb-
    3:50
    1mile run(walk/jog)-14:20
    My foot still gets sore but I pushed through and didn’t do bad! Feeling good! 🙂 thanks coaches for all your encouragement!

  7. Will Bradford

    First of all ouch!

    Front squat worked up to 205 which is a PR as I have never 1 repped front squat.

    2k row in 8:57 not bad I think. I didn’t finish the WOD as my back decided to tighten up in the last 250m of the row but I rolled it out stretched a lot and it’s looser but we will see what tomorrow holds good that I’ll get 2 days of rest for it with a lot of stretching on my own!!

  8. Andre M

    Well went light on the front squat got up to 185 lbs because I knew I had to run. Plus was tight today. The WOD came in at 20:42. Not to shabby! Moderate pace on the rower and I broke up the 100 Russian Swings into 5 sets of 20. All in all this was awesome!!

  9. Marcos

    Quad bothering me a little so laid off squatting. Did every 2 min for 10 min bench press at 225lbs and 10 pull ups rested 5 min then every 2 min for 10 min 10 dumbbell bench press at 65lbs and 10 dumbbell rows each side at 65lbs

  10. Vanessa Esquivel

    3 x 5 front squat at 95, 105, 115, definitely felt it the last few reps.
    Today’s WOD was a fun one!
    2K in 9:29
    Russian swings w/ 53lb KB (20, then 10s and 15s)
    1 mile run 9:21
    Total time 24:27

  11. Cash

    Working my way back slowly but was able to row 1500m, did 100 KB SA swings, jogged a mile with mark !! Makes my day to watch that guy come so far with his disease !!!

  12. Front squats all @ 225, Feels good after the last few weeks, limiting my amount of pulling is def helping my back

    WOD- Overall 19:48, 7:44 row, 4:42is on the 70lb set of 20 then 10’s all the way, run 7:22 which i was very happy with means that last week i literally dreaded the thought of having to run. DBG and Peter were right on my ass so i knew i had to run. Good wod guys

  13. DBG

    FS 185, felt decent.
    7:34 row, 70’s kb and running sucked. Thought I was going to catch coach B, not! Not sure on time … 30-45 behind coach B

  14. Tiffany

    Today was a good one! The front squats I did 3 ×5 @ 155 lbs. For all three sets. I finished the WOD in 26:20 I used a 53 lbs kb I did one set of 50 and 2 sets of 25, I liked this one, worked on weaknesses it was a great workout!

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