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Monday 04142014

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Fitness 

A.  Back Squats – 5 x 10 w/3 Min Rest 

B.  AFAP 

21 – 15 – 9 

Burpees 

Calorie Row 

Performance 

A.  Back Squats – 5 x 5 w/3 Min Rest 

B.  AFAP 

Elizabeth 

Squat Cleans @ 135lb/95lb 

Ring dips 

-Post results under comments  

 

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14 Responses
  1. Carrie

    Performance
    A. 105-125-145-165-185. Felt good after the warmup.
    B. 85#. 8:58+32 cal row. Push-ups instead if dips. That was a tough one. Arms were tired during the push-ups.

  2. Crysta P

    A. 105, 125, 145, 155, 165 (a new 5 rep max for me)
    B. @ 85lb, push ups instead of dips. 10:45 + 190m row
    After class – Festivus Games practice – 2 min SU’s, 100 sit ups
    Will need to do some extra mobility on the legs tonight…

  4. Josh Hoekstra

    Performance:
    A.) 205, 205, 205, 205, 225 – Trying to be really strict about taking a full “3-mississippi” on the way down and not using any type of “bounce” to pop out of the hole.
    B.) 8:45

  5. Sara G

    Performance
    A. 105, 110, 115, 120, 125 – about a month ago my 1RM BS was 125, and I did 5 at that weight today! I think squatting twice a week has been good for me!
    B. 9:13 – 65# for cleans and matador w/green band for dips

  6. Nicole Chovan

    Sport:
    A. 155-175-195-215-240×1 (probably not the smartest jump at the end there)
    B. First time doing Elizabeth (always done it with PC) 11:36. Struggled with dips.
    C. Wanted to practice butterfly pull-ups. Did 50 butterflies and 25 Kipping C2B NFT
    D. 3 rounds+3 FC @ 1.5 pood

  8. Keith

    Fitness
    Took it somewhat easy to see how my back held up – did good!
    A: 95/105/115/125/135 – did sets of 10 except for the last one (5)
    B: 7:34

  9. Marc

    A) 135-145-145-155-165 (x3) – PR!
    B) 11:14 – 65# and dips with the red band
    Good workout…I like the emphasis on squatting…the work on front squats helped with my cleans today.

  10. JennF

    A. Challenged by the Sara’s tonight. 155-165-175-185-195(4–failed on the last rep)
    B. 9:21 with red banded dips.

  11. Staci Vinz

    Sport:
    A. 155-175-195-215 (ran out of time. Did some warm up sets at 125 so counted those for mn first set)
    B. 21-15-9 squat cleans @ 95#
    6-4-2 AB Cals
    (Did A LOT of dips last week, and my chicken wings are still feeling them. Decided it best to rest them.)
    C. Didn’t keep track, just worked on stringing then together.)
    D. 4 rounds + 1/2 FC @ 2 pood

  12. Paul Bye

    Performance
    A. 135-155-175-185-195 (10 lbs. over last week)
    B. Elizabeth – 9:07, @115# squat cleans, push-ups (I wanted to do the matador dips but they were all taken)
    Big 4:30 class, but fun with all the energy!

  13. Sara Jech

    A. 155- 165- 175- (3×185)…. Cranky knee didn’t want to push it too hard with all those squat cleans in the WOD…….

    B. Squat Cleans @ 95lbs
    Ring Dips w/Red Band

    C. 12 Min AMRAP – 4 Rds + all my carries in rd 5
    3 down and back of 1.5 pood farmer’s carry
    5 Cal AB