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
Please cancel my 6am, woke up feeling nasty. Sorry for the late notice.
Got it.
Please cancel my 6 am as well. Left a VM on kevin’s cell.
Got it.
WU x 2
Group WU
Deadlift Practice
5 x 95
3 x 115-135-155-185
WOD: 10-9-8…3-2-1
– Deadlift at 50% of 1RM – 105#
– Burpee Box Jump 20″
Time: 9:14
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!
and I got my first body weight ring dip 🙂
Way to go Valerie!!!! Sorry I missed that this morning.
Nice job!
Great job Val….way to go!
Way to go Val, nice work. Congrats on the ring dip!!
Wasnt pretty but I got it! Lol
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!
Great job…..nice time!
Fast time Maria, I was keeping an eye on u. Secretly racing.. Haha. Great work!!
Thanks, yes I had my eyes on you as well!!
Nice work Maria! Wicked time!
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!!
Super fast Shane!
Speedy!!
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!
Nice work this morning Ginette
Awesome work morning peeps! Great emphasis on DL form during the WOD. Burpee box jumps were solid too, no half-ass’d reps, none!
#happycoach
Like
Question: Can we/will we be doing more of the previous games wods to prepare for this years Open? Thanks
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)
ok thanks.. yes I was there for 11.2
Thanks Kevin. I was trying to keep track and it seemed the wods were hitting all the likely suspects!
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
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
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 **
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
Good score dude, must’ve been a pain to box jump with sore calves.
It was not my favorite moment.
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.
Does it surprise you that I am stubborn?
I’m gonna rest it next week in Cuba.
It’s very shocking information for me…
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
Deadlift x3
95 115 135 155 165 175
WOD @ 100# / 20″
9:16
Please cancel my 545 I am stuck in meetings
good, miss class so I can surpass your fitness. 😉
LMAO Jack… how is your fitness gonna be in Cuba???
LOL!!!
Just think about how fit, fast and strong Craig’s going to be while you’re away!
just catching up with this but i am going to get you Jack. my voodoo doll must be working. hahaha
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
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
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
Wowsers, nice job Pat!
great job Pat, crazy fast time!
Way to go Patrick!
Now that’s a great time!
holy shit that’s fast!
Would of loved to see that! Super fast!
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
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!
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
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
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!
nice job tonight Sarah, you flew through that wod.. you’ll be needing a vest? lol
Uh no I will pass on the vest. I am 25# lighter than I was a year ago so no vest for me lol
Speedy and strong. Nice work!
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 🙂
Nice work.
Ps.Loved your shoes!
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 🙂
Rx ++ nice job Chris!
Awwww, would you look at that? Chris is flirting with Jeff. #bromance #matchmadeinheaven
Nice work on the Rx++….BEAST!
Bahhhaaha Lora #bromance
#matchmadeinheaven I can’t stop laughing
#don’tbejealous.. #greenisaterriblecolouronyou.. 🙂
– 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…
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.
WOD@ 185lbs for deadlifts
20′ box for box jumps
Time:12:16
Liked this WOD
Great class Jeff!
I like burpee box jumps better than just burpees as well Ryan!
Nice Corinna, heavy deadlift!!
Nice work Corinna.
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
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..
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…
WOWZERS Kimmy! Those are some crazy deadlifts! 😀
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
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
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.
Wux2
Deads
225 275 315 335
WOD @ 175
7:28
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
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