Thursday WOD

30
Jan

Thursday WOD

Reminder – Tomorrow is Change for Change. Bring $5 if you want to change up your workout.

Deadlift Practice
Take this time to work on proper setup and execution of the lift. Maintain tension throughout, even on the way down. The rep isn’t compete until the bar touches the ground. It’s ok to dump the bar, it just won’t count. You can build up to a max, or stick with a lower weight to hammer technique.

10-9-8…3-2-1 reps
Deadlifts (50% of 1RM)
Burpee Box Jumps (20″ both men and women)

Time cap: 15 minutes

Debbie hitting some V-snaps

Debbie hitting some V-snaps

84 Responses

  1. Valerie Arseneau

    Mob + WUx1
    Group WU and Hamstring smash

    Deadlift Practice
    5 x 85-105-115-125

    WOD: 10-9-8…3-2-1
    – Deadlift at 75#
    – Burpee Box Jump 20″

    Time: 9:55

    Felt like I could of went a little faster. Was missing some focus on the box jump and missed 2. A good leg burner!

  2. Maria

    WU x 2
    Group WU

    10-9-8…3-2-1 reps
    Deadlifts @ 100# (50% of 1RM)
    Burpee Box Jumps (20″ both men and women)

    time = 8:46

    I liked this WOD, fun class. Lung burner!

  3. Shane Hayes

    Mobility
    Wu x 2
    Group Wu and mobility
    Deadlifts 135/225/315 x 5
    Wod : For time
    10-9-8……2-1
    Deadlift @225
    Burpee box jumps @ 20”
    8:03
    Great class Mario, fun Wod.
    Great work 6 amer’s!!

  4. Ginette

    Mobility
    Warm up x2
    Group warm up
    Deadlift practice: 55, 75, 85, 95 (×5)

    WOD: 10-9-8-7-6-5-4-3-2-1
    -dead lifts #50
    -Burpee box jump (small box plus 25 #plate)

    Time11:16
    Cashout: +5 mckenzie pushups

    Great coaching Mario….fun class!

    1. Kevin

      Not the exact WODs, but we are emphasizing the movements that are always in the Open. In order of MOST LIKELY to appear in the 2014 Open:
      Snatch
      Burpee
      Thruster
      Pullup
      Shoulder to OH
      Toes to Bar
      Double Unders
      Box Jumps
      Muscle-ups
      Wall Balls
      Cleans
      Deadlifts

      Just in the month of January, we hit those movements 27 times. We are also guessing that they will bring back a repeat workout from 2011 (we already did 11.2, and we will be doing 11.1)

  5. Kevin Mack

    Group WU

    Deadlift Practice
    10 x 95
    135(5)-185(3) back tightened so I stopped

    WOD: 10-9-8…3-2-1
    – Deadlift at 50% of 1RM – 135#
    – Burpee Box Jump 20″

    Time: 10:08

  6. Vanessa Champion

    Deadlift practice 5reps
    75-85-95-100
    Hammies and low back have been very sore this week so nice to do some practice on lower weights

    WOD: for time. 15min time cap
    10-9-8-7-6-5-4-3-2-1
    Deadlift ~50% max. 80#
    Burpee box jump 20″. 18″

    Time. 11:59

  7. Brigitte

    MOB
    WU x 2

    Group mob + WU

    Deadlift Practice
    40#(10) – 85#(3) – 95#(3) – 100#(3)

    WOD : For Time :
    10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
    – Deadlift @ 55#
    – Burpee Box Jump (little box)
    — Time Cap of 15 min. —

    Time : 12:39

    ** Cashout : 15 Mackenzie Pushups **

  8. Jack

    WU x 2

    LAB – 20 minutes of double unders
    Having pain in my lower leg/calf area when doing doubles. Did some lacross ball rolling to no avail.

    Deadlift practice – 225 x 10

    WOD: for time with 15 minute cap

    10-9-8-7-6-5-4-3-2-1
    Deadlift at 225lbs
    24″ box jumps

    Time: 10:47

    1. Lora

      Jack, Jack, Jack….you are even more stubborn than me! Maybe I didn’t read that correctly, but if doing doubles gives you pain in your lower leg/calf, then don’t do 20 min of DU practice!

      Silly rabbit.

      Rest. Ice. Compression. Elevation. Stretch gently when muscles are warm (not immediately after icing them). Mobilize more aggressively when the inflammation subsides.

  9. Blake

    Mob / WU
    Barbell Hamstring & Calf Smashing

    Deadlift Warmup @ 95#

    Deadlift Practice
    230(5) – 255(3) – 315(2) – 350(1) 10# PR!

    Was running low on time so I had to skip a set in the middle. The main thing is my form held up but still needs more diligence at higher weights.

    WOD:
    10-9-8…3-2-1 reps
    — Deadlifts @ 175#
    — Burpee Box Jumps @ 20#

    Time: 8:38

  10. Melanie

    Mobility
    Warm x 1 1/2 (Christine’s fault!)
    Group mobility

    Deadlift x5 85-105-125-135-145 (10# PR of 5 RM and felt good)

    WOD: (15 min time cap)

    10,9,8…3,2,1

    Deadlift @ 85#
    Box jumps @ 18′

    10:57

    Paced myself and focused on breathing, goal was to finish under 11 minutes.

    Joanna, you’re a beast! I kept peeking at you throughout the workout. Wow!

    Cashout: 15 Mackenzie pushups

  11. Rob B

    Wux2
    Strength. Deadlift
    135-225-245-265×3 -275×3 -285×3
    WOD
    10-9-8…3-2-1 reps
    Deadlifts (50% of 1RM). Did155lbs
    Burpee Box Jumps (20″ both men and women)
    9:51
    Rob Brydges

  12. WU x 2

    Jeff’s WU

    Deadlift
    135×5-185-3-225×1-275×1-295f
    Lower back still very weak from an old injury. These make me nervous

    WOD
    10-9-8…3-2-1 reps
    Deadlifts (50% of 1RM). Did155lbs
    Burpee Box Jumps (20″)

    6:40

    Never stopped

  13. Frank

    WU x 1
    Group WU

    Deadlift x5
    135-185-225-225-225

    WOD: 10-9-8…3-2-1
    – Deadlift at 50% of 1RM – 175#
    – Burpee Box Jump 20″

    Time: 11:56
    had a tough time after 6 days off

  14. Jackie

    Mob & wux1
    Jeff’s gasser warm up!
    Strength – Practice Deadlift
    75×5, 85×5, 105x, 125×5

    WOD RX
    Deadlife @ 70lbs
    burpee box jump 20in
    10-9-8…3-2-1
    Time: 9:06!

    Awesome class Jeff. Really loves this WOD! Great job 4:15!

  15. mob wux1
    group wu
    deadlift pratice
    135×5 185×5 205×5 235×3

    wod
    10-9-8-7-6-5-4-3-2-1
    deadlift 165#
    burpees box jump 20 in
    time 10:49

    cash out 15 Mackenzie push up

  16. Melissa H

    Mobility
    WU x 1
    Jeff’s crazy warm-up

    Deadlift
    Stayed light and worked on form
    85(10)-100(5)

    WOD
    Deadlift @ 100#
    Box jumps @ 18″

    Time: 13:14

  17. Sarah

    Deadlift practice 5reps
    85-95-105-115-125

    WOD Rx: for time. 15min time cap
    10-9-8-7-6-5-4-3-2-1
    Deadlift ~50% max. 90#
    Burpee box jump 20″

    Time: 8:36

    Practiced T2B

    Great class blue eyes!

  18. Spencer

    Deadlift practice 5reps
    95×5-115×5-125×5-145×5-155X3

    WOD Rx: for time. 15min time cap
    10-9-8-7-6-5-4-3-2-1
    Deadlift ~50% max. 100#
    Burpee box jump 24″

    Time: 9:08

    Practiced Snatches @65# Focused on getting under the bar and opening my hips.
    Thanks for the help Jeff, great class 🙂

  19. Chris

    Deadlift practice 5reps
    135-185-225-225 all X5

    WOD Rx++: for time. 15min time cap
    10-9-8-7-6-5-4-3-2-1
    Deadlift ~50% max. 155#
    Burpee box jump 24″

    Time: 11:06

    Used 20# weight vest on this wod. Great sharing the bar with ya Frankie. Oh ya great class blue eyes 🙂

  20. Ryan F.

    – mob
    – WUx1
    – 3 laps
    – 6 sprints (10 burpees far end, 10 GM on the way back)
    – 20 wallballs 20#
    – 10 ring rows

    Deadlift (x5-3-2-1-1)
    135-185-225-245-255 (PR, tried 255 2 weeks ago and it wouldn’t leave the ground :))

    WOD: 10-9-8-7-6-5-4-3-2-1
    – Deadlift @ 125
    – Burped box jumps
    12:41

    Pretty constant pace from start to finish, could have gone faster in retrospect, but glad I kept moving pretty consistency 🙂

    For some reason I find I like burpee box jumps better than straight up burpees… Doesn’t seem right…

    1. Amanda

      l like them more too. I think it’s because the torture is split between the box jumps and burpees, so it distracts you from the grossness of the burpees.

  21. TL

    Mobility
    WU x 1 (10 reps)
    Got a PR of 4 strict pullups, about 1/2″ short of a 5th – finished with ring rows

    Jeff’s WU
    3 laps
    6 sprints: 10 burpees at far end, 10 good morning at near end
    20 Wall balls (14#)
    10 pullups (ring rows)

    Deadlift practice
    65 x 5
    95 x 5
    145 x 3
    175 x 1
    attempted 200 – failed – but very close

    WOD
    10-9-8-7-6-5-4-3-2-1
    Deadlifts (50% 1RM – couldn’t do math, used 95#)
    Burpee box jumps 20″ box

    Time: 12:17 (math was not my strong suit today, did round 6 twice ’cause I lost count and wasn’t sure) will use pennies next time to keep track

    Tried a couple 20# wall balls at the end

    1. Amanda

      oh I thought you said you went over the time cap? You may have only done the 6’s once then.. if your deadlift was heavier than you intended then this time seems accurate..

  22. Kimmy

    WU
    Jeff’s awesome super fun time WU (scaled)

    Deadlift practice
    135(x5)-225(x5)-285(x5)-305(x3)-315(x3)-330(x2)-335(x2)

    WOD
    10-9-8….2-1
    Deadlift 175#
    Burpee box jumps 14″ I think
    Time: 12:36 ish- didn’t write down time

    I messed up on my counting and I think i missed a round…so I did burpee box jumps till the time ran out…

  23. Amy Hayes

    Mobility
    WU
    Practiced DU
    2nd WU

    Deadlift 85 (×5) 105 (×5) 125 (×5) 135 (×3)

    WOD @ 85# & 20″ box
    Time 14:46
    Cashout 15 McKenzie pushups

  24. Amanda

    WU & mobility

    Deadlifts
    1RM
    145(5)-165(3)-195-215-230(f)-220(f)-215
    Boooo…my theoretical 1RM is 240…that’s what I get for wimping out on the last couple DL strength. 🙁

    WOD with 105#: 11:06

  25. Laura K

    Strength: Dead Lifts 5 reps
    55 75 105 125 (ran out of time)
    Wod: DLs @70
    Burpee Box Jumps 18′ box
    10 9 8 7 6 5 4 3 2 1
    12:44
    Thanks Jeff for coaching. It was a gasser, but it was fun.

  26. Alison L

    Mobility
    Warm up x2
    Group warm up(laps, sprints,burpee & Gms)
    Deadlift practice: ,55,65,75,85# (PR)

    WOD: 10-9-8-7-6-5-4-3-2-1
    -Dead lifts #40
    -Burpee box jump (small box plus 25 #plate)

    Time 11:38
    Cashout: McKenzie pushups

  27. Dave H

    Deadlift Practice
    3x 135-225-275-295-305pr

    WOD: 10-9-8…3-2-1
    – Deadlift at 50% of 1RM – 155#
    – Burpee Box Jump with 24″
    7:42

Leave a Reply