Monday 2.07.11

This picture was taken during the very first WOD we did when we opened our doors on 2.01.10.  Here Holly and Jeannette are working through the exact same WOD we'll be doing today in honor of our anniversary week!  This week many of our WOD's will be WOD's we did our first week.  Hopefully some of you can look back and see the progress!

Warm Up:  Coach's choice

SWOD:  Back Squat 5, 5, 5, 5, 5
 Do your warm up sets and then hit your first heavy set of 5 reps.  Continue to add weight and do 5 reps until you can no longer complete 5 reps with good form.

Metcon:  "Helen"
3 rounds for time of:
- 400m Run
- 21 KB swings 1.5 pood
- 12 Pull Ups

Compare both the SWOD and the metcon to what we did on 2.01.10.  I know not many people recorded it, but if you did you should see some amazing progress over the last year! 

Post weights and times to the comments section!  bc

22 comments:

  1. SWOD - 115lb 5rm

    METCON- Helen
    13:25, 35lb kb, jumping pull ups

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  2. SWOD 60lb x3

    METCON
    15.26, 18lb kb, band pull ups

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  3. SWOD: 105 x 5
    WOD: Helen 15:45 35 lb kb red banded pullups.

    Definitely felt my 2 week break! That was tough

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  4. SWOD: 255-285-315-345-370 (PR)
    Metcon: 10:14 w/ 60# KB. not a PR, but one today isnt too bad.

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  5. SWOD: 55x5
    Metcon: 14:12 w/18# kb

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  6. SWOD: 95x5
    Metcon: 14:02 jumping pull ups and 35lb kb

    Happy Birthday Compound! I am so glad you are here. :)

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  7. Dam I'm missing the anniversary week. Oh well.

    SWOD: Dead Lifts 3x3x3 @245 Lbs
    METCON: 8 rounds of
    50 meter Farmers walk @ 60 Lb DB
    25 Rowing sit-ups
    Time: 17:58

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  8. SWOD: 185x5, 205x5, 225x5, 235x5, 245x5

    Metcon: 10:46, 62# kb

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  9. CFE Wod#4
    SWOD 135x5,155x5,165x5,175x5,,185x5
    Metcon 12:00 44#KB

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  10. DEADLIFT: 135X5,155X5,165X5175X5,185X5
    METCON: 44# X1, 62#X2, TIME 12:18

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  11. That's funny Larry. I was there and I remember you squatting. Never saw the deadlifting. You are fast!

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  12. SWOD: worked up to 320x5
    METCON: 62#KB @ 13:24

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  13. SWOD: 85x5, 125x5, 125x4, 125x4, 115x5
    Metcon: "Helen"
    12:24 as rx'd

    Helen was pretty tough after all the back squats!! And I really need to work on hitting my depth...

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  14. Swod: 130x5
    Metcon: 15:22 #44 KB, jumping pull ups(not horrible)

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  15. metcon:15:22 #18KB,banded pull ups

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  16. SWOD: 115x3
    Metcon: 15:05 #44KB, pullups w/green band.

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  17. SWOD: 85X5
    Metcon: 16:44 (row, 26#kb, ring rows)
    *Scaled/pregnant

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  18. SWOD: 65, 75, 85, 90, 95 x5
    Metcon: 15:56? 36# KB and blue band pullups; just not feeling it this morning.

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  19. BRAD I GUESS WHEN YOUR TIRED YOU FORGET THINGS.....OOPS

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  20. SWOD: 85x5, 105x5, 125x5, 145x5, 155x5 PR
    "helen" 11:38@35# kb, knee band pull ups

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  21. SWOD: 125x5 never got to finish cuz class started

    Metcon: 14:06..rowed 500 meters ea.rd, did GHD sit ups instead of pull ups, 35#KB

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  22. SWOD 255x5
    Metcon: 9:51 rxed

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