Team WOD:
12min AMRAP:
3 person teams, rotate stations every minute.
Results:
Team Robin/Stacy/Ben…
85 thrusters (some 95# and some 75#)
104 SDHP
220 BJs
—————–
409 total
Not a bad workout to start back with after a week off. Found out Stacy works at the same campus as me! Now if I could only get some of my co-workers to come…
WOD: Team WOD
As a team of 3, complete the following:
RESULTS:
My teammates: Maura & Melinda… And we did and awesome job!! But no idea what our time was.
I also did the mobility class with Melinda before the workout. I really need to start doing more of that mobility stuff.
Jason hosted a few intro class today and went over the basic technique work, did some tabata squats, and then did a team workout.
Tabata Squats: 13
Team WOD:
As many reps as possible in 12 min of…
Three person team. Use the run as a timer, count the total number of boxjumps and total number of pushups for the team.
Results:
211 pushups
175 boxjumps
It was a good refresher for my hearing the fundamentals again. I also got two folks from the office to come by… Paulam and Danny. And they did great for their first workout, can anyone say “jello legs” after those tabata squats ;-) Hopefully we’ll all be able to walk at the office tomorrow. For the tabata squats, my counts where 17-19 until Jason had gym member hold the squat during the rest for the two rounds… that did me in.
Since we had 18 folks show up for the 5:30 class yesterday, Jason decided to have us do a Team WOD instead of the .COM or Strength WODs…
Team WOD: 3 person team
3 rounds of:
1 min at each station, 1 person on a station:
– Ring Dips
– Burpees
– Squat Cleans (135#)
and run 200m between each round.
Results:
Didn’t really keep track of reps, but it was a good workout in spite of my sucking… I haven’t done squat cleans in a while and it showed, as I only got at most 4 reps @ 125#.
Nutrionize Lecture:
After the class I attended the Nutrionize lecture to learn a bit more about eating better. They talked about what they call Zoleo eating… put simiply, its Zone + Paleo – “crap”. Its meant to be a eating lifestyle which is easy to do on a day to day basis without having to deal with all the overhead “crap” (like to carry a scale around with you for the Zone).
You can check out their blog at http://www.nutritionize.net
Went in for the noon class today because I’ll be working late…
WOD
Linda: 10-9-8-7-6-5-4-3-2-1 reps of…
Deadlift (1 1/2 body weight)
Bench Press (body weight)
Clean (3/4 body weight)
Results
Did as team workout (we had 3 members: 2 male, 1 female):
155 reps Deadlift (225#)
155 reps Bench Press (115#/95#)
155 reps Squat Clean (105#/95#)
… 39:30
Rather than just follow a pattern like 10-9-8-etc, we just did what we could… I felt like we did way way to many reps and Jason seemed to agree that we seem to take way longer than it should have. But we finished! As a team we finished up the beach press rather easily, but took forever on the squat cleans.
My squat clean is getting much better, but still hurts my wrist a bit depending on how I catch the bar. Bench and Dead where both pretty good. All and all, I’m pretty sure I’ll be nice & sore tomorrow ;-)
Results
No clue what our time was, but iwas wiped! And then we finished up with some Tabata leg raises / situps as sn ass kicker… Ya, so still not recovered from the GHDs.
••Ben••
As a team complete:
8 x 200m runs (4 at a time, 2 runswith 45# plate)
400 push press (4)
300 box jumps (3)
300 air squats (2)
200 burpees (1)
Team BRAG (4 people) = 26:39
Me = 200m x 2 (no plate for me), 45# bar push press x 100, 75 squats,
50 burpees, 55 box jumps
••Ben••
(iPhone iRonick)