Friday 3.05.10

Happy Birthday Erica!
If you haven't yet done so, take the poll at the top of this page about what class times you would like to see at the Compound. Help us help you!

SWOD:
Bench Press 5rm
*And*
Weighted Chin Ups or Chin Up practice in between sets of the bench press.
Metcon:
"Coach Erica"
5 Rounds for time of:
-3 Handstand push ups
-5 Burpee Box Jumps (24/20 inch box)
-10 Sumo Dead Llift High Pulls (95/65)
-32 Squats to a medicine ball
WOD Tips:
For the SWOD, make sure you are resting an appropriate amount, but you should do a set of bench presses, take a minute or so, do a set of chin ups, take another minute, back to the bench, etc. It is still strength work, we're just super setting lifts to get more accomplished.
For the metcon, on 3-5-10 Erica turns 32, hence then numbers on each lift. We've done all these movements before so there is no explanation needed, just don't put your butt through the wall! (Kyle, that's for you!)
Post weight and time to the comments section! bc

12 comments:

  1. Happy Birthday Erica!

    Jerry and Kelly hope you guys heal up soon and we see you back.

    Bench: 285 x 5
    Erica metcon: 10:45

    ReplyDelete
  2. SWOD: 155 x 5
    Metcon: Altered for knee injury, 3 hsp, 5 strict pull-ups, 250m row, 32 it ups (5rds) 20:53.

    ReplyDelete
  3. Thanks Craig. The minor injury is loosening up a bit as the day goes on. Going to pass on Coach Erica today in favor of stretching and my favorite...pass throughs here at home.

    Back at it tomorrow.

    ReplyDelete
  4. On Ramp

    Deadlift practice: 55 x 10
    MetCon: Chipper
    Run 400m
    15 walking lunges
    15 body rows
    15 thrusters
    15 knees to elbows
    Row 400m
    (12:41)

    ReplyDelete
  5. Happy Birthday Erica! 32 isn't much at all unless of course it's 32 squats after doing pikes, burpee box jumps and SDHPs!

    SWOD: 85 x 5, 95 x 1
    "Coach Erica": 15:15

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  6. SWOD:
    -Benched up to 285 x 5, Weighted Chin Ups up to 35 x 5, 45 x 3.

    Metcon:
    -13:09 as rx'd.

    I really hate Coach Erica (the WOD, not actual Coach Erica!) Who's made that WOD anyway?

    ReplyDelete
  7. SWOD: 5X 45,65,95,115,135
    1X 155
    ChinUps 9,8,6,6

    MetCon 17:16
    (SDHP @ 45,65, 3x75)Suffering effects
    from Thurs. 45lb lunges.
    Happy Birthday erica Thnaks a Lot!

    ReplyDelete
  8. Glad I could vomit for your birthday :)!!!

    Bench: 95 x 5 (not feelin it!)
    MetCon: 11:03

    ReplyDelete
  9. On Ramp

    Deadlift: 155 x 5
    MetCon: Chipper
    Run 400m
    15 walking lunges
    15 body rows
    15 thrusters
    15 knees to elbows
    Row 400m
    (10:36)

    ReplyDelete
  10. Bench Press...45,75,95,115,135..i forget 145x4 (155x2)

    WOD: as rx'd , a little shallow on some HSPU's (20: something.)
    Erica..the burpee's were the easy part,holy mackerel!

    Happy Birthday !

    ReplyDelete
  11. Bench: 105x5
    coach e: 15:31

    a great day! Did my double back on the tumble track and my muscle up on the bar- I'll miss everyone, see you in 2 wks!

    ReplyDelete