First week done

18
Apr

First week done

The first week is done for LIE (Lifestyle Improvement Event). Get your sheets filled out and handed in today. A whopping 7 points were up for grabs, so hopefully you got most of them. This week, drink 2+ liters of water to earn your daily point. And the challenge of week 1 still continues. You’ll have the possibility of earning 14 points this week. Remember – if your pee is dark yellow, URINE trouble!

Back Squats x5
60-65-70-70-70%

1000m Row Buy-in
Then, 5 rounds:
15 Front Rack Lunges (75/55#)
30 Double Unders

Fun little burner today. Pace the row accordingly – not a PR pace. You should aim to go unbroken for every round. Double unders not your thing? Try 10 doubles and 40 singles. Or if you’re super-new, stick with 60 singles. Don’t forget to breathe.

Smashing

Smashing

44 Responses

  1. Laura

    Back Squats x5
    60-65-70-70-70%
    80-90-95-95-95#

    1000m Row Buy-in
    Then, 5 rounds:
    15 Front Rack Lunges (55#)
    10 burpees

    14:36

    Thanks Maria!

  2. Shane Hayes

    Mobility and Wu x 1
    Group mobility and Wu
    Back squats by 5
    135/185/210/225/240/240/240
    Focused on keeping core really tight and getting as low as possible. Still have a bit if a butt wink below parallel, thanks Maria! More squat therapy needed.
    Thanks for sharing the bar Guy.
    Wod
    1000m row buy in
    5 rounds
    15 front rack lunges
    30 du’s
    Rx’d 10:21
    Tried to catch Guy, but he was too fast on the lunges.
    Great class Maria and great work 6 amer’s!!!

  3. Kevin

    Back Squats x5
    135-185-200-215-235-225-225 (had to back off – legs are still on vacation)

    WOD Rx’d
    9:22

    Row was 3:43
    Lunges – unbroken
    DU – R1,2,3 had 1 miss, 4+5 unbroken

  4. Adam

    Warm up & mob
    2 mins skipping

    Back squats
    45-75-75-85-85-85-95

    1000m row (4:14)
    5 rounds
    15 front rack lunges (3 @ 45 & 2 @ 35)
    30 DU’s ( 60 singles)
    Cashout : figure 4
    Time 17:59 ( ready to fall over).

    Thanks everyone for the push on my last round, it helped. Great class Maria.

  5. Elba

    Back Squat x 5
    115-120-125-130-130

    WOD
    Scaled
    1000 m row
    5 rds
    15 front rack lunges @ 55lbs
    10 DU
    40 singles
    Time= 13:58

    Glad I stuck with 10 DU, I need to practice them more, great job 8:30 😉

  6. Helen

    About the LIE. I understood no soda, but diet soda is ok? If so, that’s awesome cause I sure missed mine on Saturday night 🙁

  7. Hannah

    Back Squats x5
    60-65-70-70-70%
    65-80-85-90-90-90lb

    1000m Row Buy-in
    Then, 5 rounds:
    15 Front Rack Lunges 55lb
    60 singles

    15:08

  8. WU x 1, 2 min. skipping
    Group MOB and movement practice

    Back Squats x5
    Warmup 40 x 5, then:
    60-65-70-70-70 (thanks for sharing the bar Ericka)

    1000m Row Buy-in
    Then, 5 rounds:
    15 Front Rack Lunges (45#)
    30 Double Unders

    19:31

    Ooh, glutes are noticeably sore.

    Fun class Maria!

  9. Steph H

    Mob
    WU x1
    Double practise

    group Mob & WU

    Back Sq x5
    WU @35#
    85-95-100-105-105#

    WOD
    Row 1000m buy in…
    Then 5 rounds-
    15 front rack lunges (35#)
    60 single unders
    Time: 14.42

  10. Christie

    Back Squats x5
    60-65-70-70-70%
    WU at 55#, then 60-65-70-70-70#

    1000m Row Buy-in
    Then, 5 rounds:
    15 Front Rack Lunges (35#)
    30 Double Unders (scaled to 60 singles)

    Time: 14:38.
    Thanks Mario! And Kevin M for the note about pushing off from my heel …

  11. Janet

    back squats X 5
    55wu 65# 75# and 85#

    WOD
    1000m Row buy-in
    5 rounds
    15 Front Rack lunges (35#)
    30 DU’s (scaled to 60 singles)
    Time 13:58

  12. Gilles

    mob wux1 + skipping
    group mob
    back squat x 5
    135×5 wu
    160×5 170×5 186×5 186×5
    WOD
    1000 m row
    5 round
    15 front rack lunge 65#
    30 DU (60 single)
    time 12:10

  13. Back squats x5
    125-145-160-175-175-175#

    WOD:
    9:52 Rx
    All unbroken but definitely underestimated the lunges!

    Cashout with a 20# vest:
    800m run
    30 pushups
    800m run (timed this one: 3:49)

  14. Kelly

    Mobility
    WU x 1 1 min of skipping
    Group WU

    Back Squats x5 (nice sharing the bar Maria)
    60-65-70-70-70%
    85#WU, 105-110-115-115-115#

    WOD RX
    1000m Row Buy-in
    Then, 5 rounds:
    15 Front Rack Lunges (@55#)
    30 Double Unders
    Time: 16:42
    Forgot my rope. Would like to blame that on my very broken DUS 🙂
    Thanks Mario. Good job 5pm class.

  15. Warm up & mob
    2 mins skipping

    Back squats
    55/60/65/85

    1000m row (5:06)
    5 rounds
    15 front rack lunges -Scaled to step ups on 12″ box with 45lb plate on top
    30 DU’s ( 60 singles)
    Time 12:41

  16. Heidi

    Back Squats x 5
    85-100-105-105-105

    1000 m row
    5 rounds:
    15 front rack lunges @ 55#
    30 DU’s
    Time = 14:42
    That felt really slow. I really liked this WOD, but lingering chest cough is still interfering with my breathing & my DUs were crap today. Hopefully if this ever comes up again, I can shed some time off.

  17. Stacey

    Back Squats x5
    65# (wu) 70# – 75# – 80# – 80# – 80#

    1000m Row Buy-in
    Then, 5 rounds:
    15 Front Rack Lunges (75/55#)
    30 Double Unders

    Scaled to 35# and 60 singles
    Time:16:35

  18. Baukje

    Back squats x5
    55#(WU) – 75# – 80# – 85# – 85#

    WOD
    1000m row
    Then, 5 rounds of:
    15 front rack lunges (40#)
    20 DU – 20 Singles

    Time: 13:40

  19. Diane O

    Posted by:jackiecantin on April 18th, 2016 at 4:33 PM
    WU x 1, 2 min. skipping
    Group MOB and movement practice
    MOB WU 2 min skip
    Back Squats x 5
    60-65-70-70-70 (40, 45, 50#)
    1000m Row Buy-in
    Then, 5 rounds:
    15 Front Rack Lunges (began with 35# and did first round but wanted to be successful and went down to 20# as I felt I wouldn’t make the 5 rounds).
    60 single skips

    14:32

  20. Melissa Hickey

    Back Squats x5
    60-65-70-70-70%
    35#-45#-50#-55# (Thanks for sharing the bar Amber!)

    1000m Row Buy-in
    Then, 5 rounds:
    15 Front Rack Lunges (75/55#) (Scaled to 20# for first 2 rounds, 15# for next 2 and stick for last)
    30 Double Unders (Scaled to 60 singles)

    18:24
    First time doing Front rack lunges!

Leave a Reply