Wednesday, November 21, 2012

Posted by Mandee on November 20th, 2012

16 responses

Warm up: 50 single unders or 25 double unders 2 burpees 40 singles unders of 20 double unders 4 burpees 30 single unders or 15 double unders 6 burpees 20 single unders or 10 double unders 8 burpees 10 single unders or 5 double unders 10 burpees WOD: A. Shoulder Press: 3-3-3-3 E2MOM Push Press: 2-2-2-2- E2MOM Push Jerk or Split Jerk: 1-1-1-1- E2MOM B. Complete the following for time in any format or rep scheme the athlete desires: 100 puh ups 100 ab mat sit ups 50 ring dips REMINDER: We will only be having the 6am, 7am, 9am, 11:30am, and 4:30pm classes today. No OPEN GYM, 5:30pm, or Powerlifting. Also, there is no childcare today.

16 responses to "Wednesday, November 21, 2012"

Eric Hedges says:

November 20, 2012 at 2:04 pm

RAWR!

AP says:

November 21, 2012 at 2:40 am

A. SP 75-95-100-105(2)-100
PP 100-110-115-125-135
PJ/SJ 135-145-155-165-175PR (10 pound PR)
B. Rx 12:08

Most excellent programming, this one should be called "lactic"...something. Arms were completely wasted by Part B.

Mandee says:

November 21, 2012 at 3:47 am

A. Shoulder Press: 100 (PR for 3RM)
Push Press: 150 (PR for 2RM)
Split Jerk: 180 (PR)
B. 11:18 scaled to half reps and bar dips
Great programming! And thanks for the coaching, especially on the split jerk Tracey!
Happy Thanksgiving to everyone!! :)

Clair says:

November 21, 2012 at 3:55 am

Awesome job this morning Mandee!! :)

Clair says:

November 21, 2012 at 4:01 am

A. Shoulder Press: 70
Push Press: 95
Split Jerk: 105
B. 172 reps Rx'd-50 Push Ups,100 Abmat sit-ups,22 Ring Dips
Great morning! Thanks a bunch for the coaching, Tracey!

OkieDB says:

November 21, 2012 at 5:39 am

Wow a 10lb PR after all that is great. Fresh would be at least another 10-20. Keep getting stronger speed demon.

OkieDB says:

November 21, 2012 at 5:42 am

Wow that is crazy cool. PR while 7 months pregnant is the new strong.

AP says:

November 21, 2012 at 5:42 am

SHAZAM! That freakin rocks!

DB says:

November 21, 2012 at 7:39 am

Shoulder Burn, NO shoulder FIRE!
Have been nursing a upper back muscle strain I received at the Advanced KettleBell course. Sure enough I triggered it again, so I had to stay somewhat light. No excuse though and still a good push for me.
SP = 155, PP = 185, SJ = 225 have to be careful
WOD as RXd = 9:50

Cool down = 3 sets of 50 cal 1:1 work/rest on Airdyne
Train Hard, Train Smart, Train to Survive

Bradley F says:

November 21, 2012 at 7:39 am

A. Shoulder Press: 135

Push Press: 175(tied my 1 rm PR)

Split Jerk: 225 (PR)

B. 223 reps Rx (100 situps, 88 pushups, 35 ring dips)

Girl Jamie not boy Jaime says:

November 21, 2012 at 12:42 pm

A) SP =105, PP= 145,PJ=185(pr)
B) 179 reps, scaled
BAM! Thanks to DB for awesome coaching! BAM!

Eric Hedges says:

November 21, 2012 at 12:50 pm

Unreal and form was dead on1

Eric Hedges says:

November 21, 2012 at 12:53 pm

A, SP-195* PP-235* PJ-Worked on form
B. 10:17

steve price says:

November 21, 2012 at 1:04 pm

180!!! That's just CRAZY, you go girl!!

Josh Kennedy says:

November 21, 2012 at 2:40 pm

SP: 145 (PR)
PP: 175
PJ: 185

B: 11:28. Chest totally smoked .
Nice to work some upper body after plenty of runnin foolishness this past weekend. Happy Thanksgiving to all!

Ines says:

November 27, 2012 at 5:37 am

Split Jerk 185/ 195/ 205/ 215/ 225Felt heavy but not max.WOD Came in with expectation that were not met. Did not rzailee how awkward it would be to hold db overhead. Made notes on the board at the gym, but ROM was very hard to keep. Thought I would be between 35 and 50 pounds. Started with 25# db and ended with 15# after a round and a half. 7min plus (cant remember) for the WOD.OH squat with bar is a shoulder/core/squat workout. OHS with db is a shoulder/back/ROM workout. I struggled with the ROM, and gave up on the weight and speed. Focused on a solid core, weight on heels (as much as possible), and full ROM.

Wednesday, November 21, 2012

16 responses to "Wednesday, November 21, 2012"

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