If you’re competing in the Games, here are some recommendations for the week leading up to each Friday night.
-First of all, you’re not going to get stronger or faster the week before a competition. Everything you’ve done for the last year/few months will determine the outcome. So going heavy and hard the day before the first Open WOD is pointless. Now, you CAN get better at movements that require coordination and skill (doubles, MU) in a very short amount of time.
-If your membership allows, WOD on Saturday and Sunday. Half intensity WOD on Monday. Rest Tuesday. Half WOD or active recovery on Wednesday. Rest Thursday. HIT IT FRIDAY!! If not, please make sure you rest at least the day before.
-On Game day, don’t make drastic changes. Eat what you normally eat. Wear what you normally wear. Warm-up the same. Don’t try a new technique your friend told you about.
-Pee/poo 20-30 min before your heat. Not during.
-Put a lot of priority on sleep and hydration for the next few weeks.
-Don’t freak out. Tell yourself you are excited (not scared). It’s just another workout.
-Last thing – have fun!!
If you’re working out on Friday nights, you should just register for the Games. You’re going to be there anyway, so what’s the harm?
EMOTM for 10 min
3 Front Squats
1 Split Jerk
*70% of best jerk
50 Thrusters for time (100/65#)
*5 burpees at the start of every minute
*12 min cap
Sorry for the late notice, but can you please cancel my 6 am appointment. Thanks.
EMOTM for 10 min
3 Front Squats @ 70#
1 Split Jerk
was supposed to use 75# but shoulders were angry and there were thrusters after… hehe
50 Thrusters for time @ 55#
*5 burpees at the start of every minute
*12 min cap
5:45
Fran cough kind of WOD
Great class Kevin!
Great job!
Fast!
Thanks! got a nice Fran cough after. lol
My reps were :
12-10-8-7-7-6
Those last 6 were brutal! Wrists were screaming
Fast work Val.
Nice work Val! Fast Time!
good lob Valerie
Great picture, BJ!
EMOTM for 10 min
3 Front Squats @ 65#
1 Split Jerk
50 Thrusters for time @ 65/55#
*5 burpees at the start of every minute (scaled to 4)
*12 min cap
9:50
Did the first 21 with 65, and the last 29 with 55#
Great workout! I’ll be feeling this one for a while 🙂
Welcome back!
EMOTM 10 MINS
3 F.Squats + 1 Split Jerk
@ 85#
WOD Rx
6:43
Nice!
Good job, Joanna.
Well done! Rx! Atta girl 🙂
Moiblity
WU x 2
Group WU
EMOTM 10 min
3 Front Squats
1 -Split Jerk @70#
WOD 12 min cap
50 Thrusters for time @ 55# then switched to 40# at 31 reps
5 burpees at the start of every minute
Time: 6:48
Thanks for all your help Kevin. Good job everyone!
Brutal
Nicely done missy
As usual Kelly, really great job!
good job Kelly
WUx1
Handstand walk race to the end of the gym with Kevin. 1st length was 20ft (4ft PR). I won by 1 sec 😛
EMOTM for 10 min
3 Front Squats @ 120#
1 Split Jerk
50 Thrusters for time @ 100#
*5 burpees at the start of every minute
*12 min cap
time = 8:45
13-7-5-5-5-5-4-3-3 (felt like getting a bucket for this one about half way through.)
You always impress me with your strength.
Mobility (ish)
Wu x1 (ish) <– getting closer to TTR…but still so far, far away. 🙁
Strength
EMOTM for 10 min
3 Front Squats @ 70#
1 Split Jerk
WOD
50 Thrusters for time @ 50#
3 burpees at the start of every minute
Time = 6:36…or 6:39? I forgot to write it down.
This WOD really wore me down mentally. Heaviest thrusters I've done in a WOD, and I felt for the middle 20 that it was just never going to end. This was one that I'm super glad I did, and I'm even more glad it's over!
You’re my hero! 🙂
EMOTM 10 min
3 Front Squats
1 -Split Jerk @95#
WOD 12 min cap
50 Thrusters for time @ 65#
5 burpees at the start of every minute(scaled to 3 should have done 4)
Time: 5:42
Felt good to go fast after my marathon workout yesterday.
Thanks for coaching, Kevin.
Great job!
Nice time Kevin!
Did the strength as build-up sets.
95-135-145-155-160-165-170-175-180-185
Then raced Shawn on my hands down the gym (56′) in 52 seconds.
Kevin, what is start/end time for judges on Friday nights? (Just trying to set up babysitting.)
I have no idea. If it’s a 4-min Fran WOD, then under 2 hours. 17 min AMRAP – much longer. If you have specific times you can only be there, I’ll need to know before each Thursday.
I will be availabel to judge when ever I get to the gym. So starting around 6. Will need a break to warm up and do the WOD.
EMOTM for 10 min
3 Front Squats @ 40#
1 Split Jerk
50 Thrusters for time @ 30#
*5 burpees at the start of every minute (scaled to 3)
*12 min cap
5:55
Nice work, Alyson. Hopefully I didn’t curse too much next to you…. 🙂
Hahaha I curse just as much so it’s ok 😉 whoops!
EMOTM for 10 min
3 Front Squats @ 40#
1 Split Jerk
50 Thrusters for time @ 25#
*5 burpees at the start of every minute (scaled 3)
*12 min cap
6:41
Good job, Coralli.
Congrats on your first class!
First class, AND you posted your results! Great job and welcome! 🙂
Wup
Emotm10 mins
3 front squats
1 split jerk (55)
Wod
50 thrusters (40)
3burpees
9:39
Welcome new faces. 🙂
EMOTM for 10 min
3 Front Squats @ 50#
1 Split Jerk
50 Thrusters for time @ 40#
*3 burpees at the start of every minute
*12 min cap
9:44
One of the toughest workouts yet…you are right Kelly. Brutal.
your post has left me stressed. “One of the toughest workouts yet..”??????? ahhhh
Likely will be a piece of cake for you Gillyon! It was tough for me.
LOL good job Jackie :).I was thinking I needed to keep going for the full 12 minutes instead of the 50 count…totally played mind games with myself and had to drop weight to keep going.
Yesterday vacation WOD
Complete 54 burpees and 54 sit-ups for time.
7:50
Today’s vacation WOD: 4 rounds of 50 walking lunges and 50 sit-ups.
20:18
Both done with a heavy heart over the lose of Davis’s good friend Travis in a snowmobiling collision on the weekend.
aww. Sorry for your loss. 🙁
🙁 hugs to you and Davis.
WU x 1 w/ Wall Balls
EMOTM for 10 min
— 3 Front Squats + 1 Split Jerk
*Switched to 1 Power Clean + 2 HPC + 1 Split Jerk as I tweaked my knee in one of the middle rounds
WOD: (modified)
— 50 Power Snatches @ 85#
* 5 burpees at the start of every minute
Time: 8:58
Moiblity
WU x 2
Group WU
Practiced wall balls at 14#
EMOTM 10 min
3 Front Squats
1 -Split Jerk @65#
WOD 12 min cap
50 Thrusters for time @ 55#
5 burpees at the start of every minute
Time: 7:56
Awesome Time Amy! Your getting strong so fast these days keep it up!!
Mob, WUx2
Group mob/WU
EMOTM 10 min
3 front squats
1 split jerk
@ 75#
This is the first time I’ve done squat cleans for this kind of movement! I’ve only done them before when they were actually prescribed 🙂
WOD – 12 min cap
50 Thrusters @ 65#
3 burpees at the start of each minute
Time: 9:56
Yeah…this WOD left me with the Fran cough.
Great work John!
So…I think I realized that I did this one a bit heavy. Pretty sure I should have been at 55-60# and not 65…oh well! I survived 🙂
EMOTM for 10 min
3 Front Squats @ 145#
1 Split Jerk
50 Thrusters for time @ 100#
*5 burpees at the start of every minute
*12 min cap
5:37 RX
Mob
WU x 1
My own mobility
Group mobility + WU
EMOTM @ 65#
50 thrusters for time @ 55#
3 Burpees every minute on the minute
Time: 8:47
mob wux2
group mob +wu
EMOTM for 10 min
3 front squat @125#
1 split jerk
50 thruster 85#
4 burpees at the start of every min
time 5:52
should had done 5 burpees
EMOTM for 10 min
3 Front Squats @ 65#
1 Split Jerk
50 Thrusters for time @ 40#
*5 burpees (scaled to 3) at the start of every minute
*12 min cap
6:58
Great Time BJ! Awesome work and Picture 🙂
Nice work BJ! You did awesome!!!
Someone didn’t mention it was their B-day today! Tsk tsk!
It’s February 25. For some reason people were celebrating early on FBOOK.
Happy B-day BJ 🙂 Great pic too!
Mob, wu x 2
EMOTM
3 front squats
1 split jerk @ 85#
50 thrusters @ 65#
5 burpees each minute
Time 8:59
Wow is it just because it’s Monday that was awful?
Mob, wu x 2
EMOTM
3 front squats
1 split jerk @ 155#
50 thrusters @ 100#
5 burpees each minute
Time: 5:42Rx
Congrats Spencer on your first muscle up! Great class Amanda 🙂
Mob, wu x 2
EMOTM
3 front squats
1 split jerk @ 100#
50 thrusters @ 70#
5 burpees each minute
Time: 5:28
Got my first muscle up!!!:) Thanks for the push everybody,kind of terrifying having everybody watch! Fun class Amanda!
Awesome Job on your 2 Muscle ups!!
Congrats, saw the video looked easy for you.
congrats on the muscle up and great time on the WOD!
You’re awesome, we’re so proud of you!! I’m SO glad I was there for it!!!
That was soooooooo exciting! Congrats!
Nice work Spencer! Unbelievable!
mobility
Wux1
Group Wu + Mob
EMOTM
3 Front Squats @185
1 Split jerk
WOD
Time: 3:46 RX
So crazy fast!! Great Job Lance!
You’re a beast.
Wow!!!!
Whhhhhat? You crazy!
Siiiick! You absolutely killed this workout Lance!
It makes my legs hurt just reading that time…. nice work man!
OMG – your a beast! Great job Lance
Mobility
WUx2
Group Mobility
EMOTM 10Min:
3 Front Squats
1 Split Jerk @ 75#
WOD: @ 60#
50 Thrusters
*Every Minute do 5 Burpees
Time: 5:55
Great Class Amanda!!
Mobility
WU X2
EMOTM for 10 min
3 Front squats
1 Split jerk @ 40#
Wod : 35#
50 Thrusters
Every minute on the minute 5 burpees ( scaled to 3)
Time : 6:54
Crazy class ! Thanks Amanda 🙂
Yay! You posted! Great job tonight!
Mobility and WUx2
EMOTM for 10 min.
3 front squats @ #65
1 split jerk
WOD: 50 thrusters with 4 burpees at start of every min.
@# 50. Time : 6:45
Thanks Joanna and Kevin!
Great Work Alaina!!
Great job!
wu x 2
group wu
EMOTM
3 front squats
1 split jerk @ 145#
50 thrusters @ 100#
5 burpees each minute
completed 44 thrusters
I wasn’t feeling great today – should have put in at least 25 thrusters in first 2 minutes as I had more energy early on.
Awseome Job Frank you were so close next time you will crush it!!!
Warmup
EMOTM for 10 minutes
3 front squats
1 split jerk
@85lbs
WOD rx’d
6:27
Urg rough one! I had 2 thrusters left at the 5:55 mark. Poop!
Great job 6:45ers.
Amy, strong finish!
Wow Great Job Gillyon!
Great job Gillyon… Next time you’ll be under 6 min!
I was proud of you tonight, for tackling this RX despite your anxiety about the wod. You were solid throughout, great job.
I almost went lighter…but knew you would kick me. Thanks for the great coaching. Your split jerk lesson was well received.
Mob
WU X 1
Group Mob and WU
EMOTM – 10 Min @ 155#
3 Front Squats
1 Split Jerk
WOD W/ 3 Burpees every minute
Time – 6:47
Mob
WU X1 with extra Calf Smashing, it still doesn’t feel right
EMOTM for 10 Mins
3 Front Squats
1 Split Jerk
@145
Wod rx’d
5:52
Not sure if it was a blessing or a curse doing it next to Gillyon, really pushed to keep pace with her :D.
PR’ing Front Squats in the lab on Sunday was probably a bad idea, My legs are destroyed,
Good Job 6:45
Thanks Amanda, you’re classes are always so fun!
*your – too tired for correct grammar.
Agreed. I like/ hate WODing close to you. Very fast. I was trying to keep up. Nice finish!
Emotm @ 70#
Wod rx’d :6:54
Almost had to do more burpees!
Mob
Wu
Emotm 10 min @135#
3 front squats
1 split jerk
I went a little lighter to work on getting deeper in the split jerk.
Wod
50 thrusters at 100#
5 burpees/min
Time 6:49rx
I should have tried to max out each round I stopped to early on a couple rounds to rest.
Great job tonight lance i thought I might race you but you just took off and did not look back.
EMOTM
3 Front Squats
1 Split Jerk
@ 145
WOD Rx
7:32
Mobility
WU
Group mobility & WU
10 min EMOTM @45#
I was nervous doing split jerks because I’ve only done them once before. I should’ve used more weight.
WOD @ 55# & 3 burpees
I should’ve used less weight for this. At 30 thrusters I dropped to 45# & 2 burpees.
Time 11:56
Great picture BJ!
– Mob
– WUx2
– Group Mob
– Group WU
Clean x1 + split jerk x3 (practice)
65-85
EMOTM 10 @ 90#
– Clean (I’m counting it :))
– Front Squat x3
– Split Jerk x1
WOD:
– 50 thrusters 70# broken by 4 burpees EMOTM
Time –> 7:43
mobility
Wux1
Group Wu + Mob
EMOTM
3 Front Squats @115#
1 Split jerk
WOD
42 at time cap