This is it. You’ve been putting it off. Now, this is it. The final day to register for the Intramural Open. Here’s the Top 10 Reasons Why You Shouldn’t Sign Up:
10. “I DON’T KNOW WHAT THE WORKOUTS ARE.”
Yeah, that’s the point. Nobody does until they’re announced.
9. “I’M NOT GOOD ENOUGH.”
We go through this every year. Yes, you are. And it’s just like all the other workouts we do every day – scaled to your ability.
8. “MY GOALS DON’T MATCH THE OPEN.”
Getting fit isn’t your goal?
7. “I DON’T HAVE $30.”
Sure. Let me hold your latte while you text on your iPhone about your lunch date.
6. “I’M TOO BUSY.”
Understandable. You need to save all your time for watching that Shameless marathon on Netflix. Priorities.
5. “I’M SCARED.”
We all are. There’s a support group for fear. We meet at the box … and do the Open workouts.
4. “EVERYONE WHO DOES THE OPEN DIES.”
Um, not true.
3. “MY CAT IS LONELY.”
Valid.
2. “I’M NOT COMPETITIVE.”
Tell me again why you joined a fitness program with timed workouts and Leaderboards?
1. “I LIKE TO WORK OUT NAKED.”
Video the workouts. We’ll review them. Carefully. Trust me on this one.
Listen, if you plan on working out on Friday’s at all, you’ll be doing the Open workouts anyway. We program them for the entire day. Why not do it with your team and earn them an extra point?
Deadlift
3 x 60-70-80-85-90+
Front Rack Weighted Lunge x 50’
3 sets
Deadlift
3 x 60-70-80-85-90+
#245 – 285- 345 – 355 – 365 X 5 (80% should of been #325, but I messed up the weights. so added a bit to the 85% as per Shane).
Front Rack Weighted Lunge x 50’
3 sets
Bar – #65 – #95 – #135!
Thanks for the push Remi!
Good job 6 amers!
Thanks Shane
5 Min Plank
(45-45-45-25-20-20-20-20)
Accumulated 4 min
Deadlift
3 x 60-70-80-85-90+
275-315-365-385-405×3
Front Rack Weighted Lunge x 50’
3 sets; 85-115-135
5min. Plank – 4.05
Thanks coach Shane, great job 6amers!
Deadlifts x3
175 – 205 – 230 – 245 – 260 (x5)
Focused on WHEN I brace before lifting – brace, grab the bar and go instead of my habit of setup, brace at the bottom and then go. Made a BIG difference!
Front rack weighted lunges 50′
45 – 65 – 85
Cashout planks
3:10 of 5:00
Thanks Shane!
MOB + Group WU & MOB
Deadlift
3 x 60-70-80-85-90+
WU – 155#
185# – 205# – 240# – 275# – (285# x 8)
Front Rack Weighted Lunge x 50’
3 sets
65# – 85# – 115#
5:00 min Plank
TIME: 3:30
Deadlift
3 x 60-70-80-85-90+
255-295-345-365-385×6 grip was factor and hard to get going too, for some reason today.
Front Rack Weighted Lunge x 50’
3 sets
45-95-115
3:45/5:00 plank
Thanks Matt!
WUx1 + CS
Deadlift
3 x 60-70-80-85-90+
230-270-305-325-345×8 -PR for this many reps
Front Rack Weighted Lunge x 50’
3 sets; 45-65-85
5min. Plank – unbroken
Great work am’ers!
Thanks Shane!
Deadlift
3 x 65# – 75# – 85# – 90# – 95# (x8)
Front Rack Weighted Lunge x 50’
3 sets
15# – 35# – 40#
Cashout : baby squat hold. Didn’t keep track of time…
Deadlifts x3
225-275-315-335-355×6 (good, considering back is sore)
Lunges x 50′
95-115-135
Cashout – 3 min
Deadlifts x3
180-210-240-255-270#
Didn’t attempt amrap, my back hates deadlifts as much as I do.
Lunges x50’
95-115-135#
Plank:
2 mins unbroken, then I’m not really sure
I will send my videos.
Deadlifts x3
105-125-145-160-175#x8
Lunges x 50’
45-55-65#
Plank:
2 mins unbroken then 40,45,30 seconds = 3:55
Deadlifts x3
225-275-315-335-355×5
Lunges x 50′
95-115-135
Cashout – 1 min, then 10 sec off, 30 sec on.
Can you please cancel my 4pm? Sorry for the short notice!
Deadlift
3 x 60-70-80-85-90+
200-230-265-280-300# (3 reps – stopped there as grip was slipping/ back starting to round)
Front Rack Weighted Lunge x 50’
3 sets
95-115-135# (tough!)
Cashout plank – 3 mins unbroken, 30 sec off, then 1.5 mins.
DLx3
135-155-175-185-195#(amrap-5)
FrontRack Lunges x3
50’x 3sets
35-45-55#
5mins of plank-cashout
Total: 3:45min
mob wux1
deadlift x 3
195-225-260-275-300 x 3
lost grip
front rack weighted lunge
45-65-85
cashout 5 min plank unbroken
Deadlift
3 x 60-70-80-85-90+
90#-105#-120#-130#-135#x5
Front Rack Weighted Lunge x 50’
3 sets
35#-55#-65#
Deadlifts x3
130-150-170-185-195#x8
— thanks for the push Amanda!
Lunges x 50’
Stick because knee was sore
Plank: No idea of time
Deadlift
3 x 60-70-80-85-90+
90 – 105 – 120 – 130 – 135 x 4
Matt said they looked easier and next time put more weight in the bar.. eek
Front Rack Weighted Lunge x 50’
3 sets
Today I joined the 7 am boys club.. My back was not my friend today so I stayed the 35# and focused on my form.. I also did a couple trips of overhead walking lunges..
5 min plank.. I got lost in the math and my back was not liking this.. I survived lol
This is why I shouldn’t post a weeks full of workouts in one day..
My deadlift numbers were actually
105 – 120 – 135 – 145 – 155 x4
MOB + Group
Deadlifts x3 220-255-290-310-330# (last set was x5)
Frint Rack Weighted Lunges x3 @ 65-85-95#
Plank Accumulate AMAP in 5 mins > total 3:15