Crush it

25
Apr

Crush it

It’s Week 3 for the Lifestyle Improvement Event peeps. No breads/chips/cereals. Pick up your sheets or download one. Get your Week 2 sheets in asap. 

Build up to WOD weight for C&J.

Row 1000m
7 Muscle-ups
15 Clean and Jerks (BW or a percentage)

Compare to Jan.30/15

Had an amazing nutrition session yesterday. We’ll definitely have Scott come back again.

nutrition

41 Responses

  1. Greg

    WUx1 500m row

    Clean and jerk x3
    95-115-135-155-165

    WOD
    1000m row
    21 ring row
    21 dips
    15 clean and jerks @#95

    Time=10:38
    Total disaster this morning on WOD weight calculation I guess somewhere between 95 & 135 was the right weight. thanks for the help to change out the weight Mario.

  2. Shane Hayes

    Mobility and Wu x 1 + row 500m
    Group mobility
    Clean and jerk, work up to Wod weight (185)
    Wod
    1000m row
    7 mu’s
    15 clean and jerk @ body weight (185#)
    Rx’d 9:04
    Great class Mario and great work 6 amer’s!!!

  3. Laura

    Clean and jerk to 70#

    WOD:
    1000m row
    21 ring rows 21 assisted dips
    15 clean and jerks @ 65#
    Time: around 10:45 (forgot to look at the clock)

    Thanks Mario!

  4. Dominique

    Clean and jerk
    Built up to 115

    Wod
    1000m row
    21 ring rows
    21 assistant ring dips
    15 clean and jerk @ 105

    11:45

    Great class ! Missed my 6 amer’s

  5. Mobility
    WU x 1 + 500m Row
    Group Mobility

    Build up to WOD weight for C&J.
    55-65-75-85# x 3

    Row 1000m
    7 Muscle-ups (scaled to 21 ring rows + 21 parallette dips)
    15 Clean and Jerks @75#
    Time: 9:24
    Last time 8:48 with 65#

    Thanks Mario. Good job everyone 🙂

  6. Adam

    Warm up & mob x1 with 500m Row

    Build up WOD weight for C&J
    75-80-95-95-95

    1000m Row
    7 muscle ups ( 21 ring rows / 21 parallelette dips)
    15 C&J @ 100lbs

    Time 11:44

    Great class Mario, thanks

  7. Christie

    WU MOB 500m Row
    Build up to WOD weight for C&J.
    55-60-65-70#

    Row 1000m
    7 Muscle-ups (scaled to 21 ring rows & 21 assisted dips on paralettes)
    15 Clean and Jerks (70#)

    Time: 11:13
    Thanks Mario!

  8. WUx1 500m row

    Clean and jerk
    95×3-105×3-115×2-135-145-155-165

    WOD
    1000m row
    7 Bar MU
    15 clean and jerks @#135

    Time=10:17
    PR of 30 seconds from Jan 30th 2015

    Great work 6am peeps!

  9. Mike M

    Did the 21 ring rows and 21 box dips.
    Elected not to do the 15 c and js with my body weight. Used 185# instead of 275
    Next year I’ll rx this workout when I’m down 50 lbs or so lol …oh yeah and when the ” muscle ups ” start happening
    Good work all today especially nick who was on class 2
    Time in the 16:30 range

  10. Kevin

    C&J x2
    135-155-175-185

    WOD Rx’d @ 185 (glad I weighed myself – thought I’d be doing 190/195)
    8:57

    Row – 3:38
    MU – singles, but steady
    C&J – singles, but not steady

  11. Ange

    Clean and jerk
    Built up to 115

    Wod
    1000m row
    21 pull ups
    21 assisted ring dips
    15 clean and jerk @ 115

    14 something… I was so happy to be finished I forgot to look at the time. Those jerks got heavy really fast!

  12. Amanda

    Wod with 85#,
    Did 3 MU’s then switched to 12+12 pullups & ring dips
    Only got 6 C&J’s in under the 15 min cap

    MU’s still need some work, and some confidence. Glad I tried them today though.

  13. Blake

    Clean & Jerks to 185#

    WOD:
    Row 1000m
    7 Muscle-ups
    15 Clean and Jerks @ 175# (95% of 185# BW)

    Time: 13:51 (ONE second and 10# PR…I’ll take it!)

  14. Leslie

    Clean & Jerks to 100#

    WOD:
    Row 1000m (3:59)
    21 Ring Rows
    21 Box Dips (I liked these alot)
    15 Clean and Jerks [email protected]#100, [email protected]

    Started at #100 around the 6 ish min mark only got one overhead, and felt like i had a complete mental struggle. So i took #5 off and finished the rest at #95. HOLY they felt heavy.

    Time: 15:00…not a second to spare:)

  15. Hannah

    Build up to WOD weight for C&J.
    55-65-70lb

    Wod:
    Row 1000m
    21 ring rows
    21 assisted ring dips
    15 Clean and Jerks, 70lb

    11:07

  16. Steph H

    Mob
    WU x1
    Row 500m

    Group Mob & WU

    C & J
    35-55-65-75-75#

    WOD 15 min cap
    1000m row
    21 RingRows
    21 ParaDips
    15 C & J(75#)
    Time: 11.53

  17. Janet

    Mob
    WU x1
    Row 500m

    Group Mob & WU

    C & J
    35-55-65-75-75-75#

    WOD 15 min cap
    1000m row
    21 RingRows
    21 Box Dips
    15 C & J(75#)
    Time: 12:28

    800m run

  18. Codster

    Wod: 8:30 @ BW
    Row-3:50 ish
    MU-4/3 I lost track of time when I came off rings unfortunately. Best I have felt on rings. Owed to Kevin Wood’s nutrition coaching.
    15CJ were singles at 175lbs

    Very nice wod, very nice group at noon.

  19. Gilles

    mob wux1+500 m row
    group mob
    clean&jerk
    55×3 65×3 75×3
    WOD
    1000 m row
    7 MU (21 ring row +21 dip)
    15 clean & jerk 75#
    time 9:40

  20. Heidi

    C & J
    55-65-75-85

    WOD:
    1000 m row
    21 pull ups
    21 assisted ring dips
    15 C & J @ 85#

    Time = 12:32

    This wasn’t as awful as I expected. 🙂
    In fact, it felt pretty good.

  21. Stacey

    Build up to WOD weight for C&J.
    40# – 45# – 50# – 55#

    Row 1000m
    7 Muscle-ups (21 ring rows and 21 assisted dips)
    15 Clean and Jerks @ 50#

    Time: 13:37

  22. Baukje

    Clean and Jerk (build up to WOD weight)
    55# – 65# – 75# – 80#

    WOD:
    1000 m row
    21 ring rows
    21 ring dips
    15 C&J @ 80#

    Time: 10:41 (PR of 4 seconds and 5# more! Plus ring dips instead of paralleletes!)

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