Monday 1.31.11

Dani in the clouds

Warm Up: 3 Rounds
- 3 Candlestick to Front Lever
- 20 Squats
- Stair Run

SWOD: Clean & Jerk 90%x1, 80%x3, 70%x5 of 1RM

Metcon: AMRAP in 10min
- 3 Thrusters (135/95)
- 6 Burpees
- 9 Bent Over Rows

For the clean, make sure you are getting a strong hip drive. For the jerk, a strong dip-drive and 100% commitment to the fall under the load. Get after it!
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17 comments:

  1. kateMonday, January 31, 2011 5:54:00 AM

    90lbs -1rm, 80lbs-3rm, 70lbs-5rm

    METCON- 5rds + 5 burpees

    ReplyDelete
  2. KimMonday, January 31, 2011 8:27:00 AM

    Have a great workout! Out for a couple of days due to strain in hip from running!!! I knew my body didnt like to run so it is protesting me a bit right now! I will show it, after my limp goes away!!!

    ReplyDelete
  3. danyelMonday, January 31, 2011 9:25:00 AM

    SWOD: 75x1,65x3,60x5
    Metcon: 4 rds + 1burpee @65lbs

    ReplyDelete
  4. JamieMonday, January 31, 2011 10:41:00 AM

    Metcon: 5 rds + 6 burpees @ 35lbs

    ReplyDelete
  5. HollyMonday, January 31, 2011 10:47:00 AM

    Aww, we will miss you Kim! Rest up!

    SWOD: 100X1, 90X3, 85X2
    Metcon: 6 rds + 2 thrusters

    ReplyDelete
  6. GregMonday, January 31, 2011 12:01:00 PM

    SWOD 215x1,205x3,185x5
    Metcon 7 rounds+ 3 thrusters rxed
    Thanks for the push Brad

    ReplyDelete
  7. GregMonday, January 31, 2011 12:04:00 PM

    Kim come in anyways and do some recovery wods. No pressure, we just miss the girdle.

    ReplyDelete
  8. BradMonday, January 31, 2011 12:27:00 PM

    Let's clarify that, Greg, and call it "motivation". Don't want folks getting the wrong idea.

    Starting Strength WOD:
    - Deadlifts: 460x1, 414x3, 368x5
    - Weighted Dips: +70x4, +63x6, +56x8
    - Supinated Barbell Row: 225x 5,5,5
    - Tabata Mash-Up:
    Push Ups: 11
    Sit Ups: 15

    ReplyDelete
  9. MattMMonday, January 31, 2011 1:13:00 PM

    SWOD: 225#x2 I dont know what happened but I ran short on time

    METCON: 6 Rounds + 3thrusters+ 4 burpees RX'D

    ReplyDelete
  10. ALANMonday, January 31, 2011 7:13:00 PM

    SWOD 230X1, 205X3, 175X5
    METCON 6 RNDS +3 THRSTRS+ 2 BURPEES RXD

    ReplyDelete
  11. BillMonday, January 31, 2011 7:43:00 PM

    SWOD: 205x1, 165x3, 145x5
    Metcon: 4 rnds + 9 reps

    ReplyDelete
  12. SteffanieMonday, January 31, 2011 8:19:00 PM

    SWOD: 110x1 (pr), 90x3, 80x5
    Metcon: 5 rds + 3 thrusters @ 80#

    ReplyDelete
  13. DietrichMonday, January 31, 2011 8:22:00 PM

    Swod: 145x1, 135x6 (practice)

    Metcon: 1st rnd rxd, scaled the rest at 115. 5 rnds total.

    ReplyDelete
  14. ShanaMonday, January 31, 2011 9:22:00 PM

    SWOD #35 practiced proper technique
    Metcon 5 rounds + 3 thrusters #35

    ReplyDelete
  15. MaureenMonday, January 31, 2011 9:22:00 PM

    SWOD: 77# x1, 70# x3, 65 x5
    Metcon: 4 rounds + 4 burpees (75#)...may have lost track of a round...

    ReplyDelete
  16. EricaTuesday, February 01, 2011 6:59:00 AM

    Did CFE WOD #1: 2:00sprint, 1:00 rest x 6
    -400 meters every round
    missed my running buddy Kim. hope you heal up soon. my knees are killing me..must be all the junk im eating..back on paleo today!

    Nice job on PR steffanie!

    ReplyDelete
  17. Ryan S.Thursday, February 10, 2011 7:51:00 PM

    SWOD: Power C&J's 155x3x3

    Metcon: 5rnds + 4 burpees RX

    Did all this in the driveway at home.

    ReplyDelete

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