Tuesday October 25, 2011

James and Brandon moving some heavy weights.

WOD

ROMIK

- supine hamstring stetch 5 min/side

- SMR work on quads

Strength

- back squat: 3-3-3-3-AMRAP; rest as needed

MetCon

AMRAP in 10 min:

- 3 squat snatch (115/75)

- 5 burpees

- 8 toes to bar

Supplemental

- SL floor bridge 3 x 10/side @ 21X1

Post results and thoughts to comments.

Comments

[Roxan]

I hate to break it to you all, but I am pretty sure I am going to win the paleo challenge. Just saying... ;)

[giselle]

another rough morning...

bsq: worked up to 140 for 5 reps

damn near pulled an ab muscle (??!) during the first round of T2B so i had to sub 15 abmat situps. it was pretty weird. 5 situps shy of 5 rounds. 75# snatches felt great and i managed to tap-n-go the last 3 rounds.

[Jen]

BS 125 for 10 (Thanks for the encouragement Matt)

Speaking of Matt encouraging people...yesterday I overheard him saying to a gentleman who was warming up his overhead squat, "Yeah, we should dig a hole in the ground for your butt. That will really help your progress!"

I really appreciate how our trainers are so helpful and creative in their ways of helping us!

[Dato]

BS: 195/215/235/245, 245x3, with one more with heavy spottage from Matt.

Metcon: 5 rounds + 2 burpees rx.

[Jess (aka Chester)]

BS 100# for 12 reps
metcon 4 rounds on the dot

[TC]

BS 335 x 8, 5 rounds completed in amrap

[JK]

Back Squat: 125#/145#/155#/160#/160# x 5 reps
Metcon: 4 rounds + 1 snatch rx

Gieselle... back to you... 75# snatches with tap and go... awesome!!!

[27]

BS: 185/205/225/245/255x9

MC: 7rds + 1 snatch... abs are still brutally sore from Sat GHDs which did not make T2B very fun.

[joey p]

285x5
6rds + burpees

[Kindra]

Skipped back squats because of hurt back
Metcon - 10 rounds doing 11 air squats instead of snatch, 5 burpees, and 8 K2Es

[Scott Z]

Backsquat: 155/165/185/195/205/235x1
Metcon: 4 rounds @ 115

[Scott Z]

Roxann - I went ahead and started the paleo challenge yesterday to get a head start against you. I plan to be the winner!

[Sang]

Strength: 275x5
Metcon: 5rds + Squat Snatches

[Goog]

Back squat: 225 / 245 / 255 / 265 / 275x4
Metcon: 6 + 2 burpees

[Mike macD]

Back squats ended at 4 or 5 reps at 205
Not sure how many rounds for metcon

[Nick (a.k.a. Ryan Reyonlds)]

Ditto what Mike Mac said...

[Klempsun]

Strength: 185/205/225/245/225x5
MetCon: 4 rds + 6T2B

[Gaines]

BS 245/275/300/325/335 (6)
Metcon 6 rds + 3 T2B

[Scott L]

BS 205/235/255/285/295x6

MetCon: 5 rds + 3 burpees (most of the squat snatches were questionable....need to work on this movement)