Race day is here. Today 14 athletes from the gym will be participating in the Spartan 5k up in Malibu. As I mentioned two weeks ago these athletes will be faced with many obstacles which include crawling through mud pits and climbing over objects. They all managed to get into the 9am heat which makes for great motivation. Hope you guys enjoy yourselves and good luck to all!
As some of you know, I coach the girl’s soccer team at Redondo Union High School. Today we will be playing our first two games of the preseason over at West Torrance High for the West High Holiday Tournament. The tournament lasts for two weekends. The whole month of November I conditioned my team using our Intrepid methods and techniques that we use on daily basis. So far I am proud of the progress that my team has made in the last four weeks. Just like the Spartan 5k participants, I am hoping for some “good lucks” for this weekend as my team is looking to repeat as tournament champions!
On to the PR’s…
The week started off with a double lift. The two lifts for Monday were the snatch and the dead lift. Athletes could go up in weight for their work sets as long as form and technique looked good. Pat, Francis, and Andrea all set a new 3 rep max for the dead lift. Pat was able to lift 123lbs, Francis at 265lbs and Andrea at 118lbs. Kevin E. hit new PR’s in both lifts. He did 3 reps for the snatch at 113lbs and 3 reps for the dead lift at 245lbs. David P. also hit a new PR in the snatch with 125lbs. Tyler joined the 400lb club with a monster PR at 400lbs. Michele was able to PR in dead lift at 173lbs. The last PR of the day belongs to Kathy with a dead lift at 173lbs.
The bench press was set for Tuesday’s lift. Francis knocked out 6 reps at 160lbs. Pablo also at 160lbs completed 4 reps. Mercy successfully lifted 2 reps at 108lbs. The WOD started off with Tabata burpees. In that time Troy and James finished with a total 73 burpees. Holley finished with 57 burpees and Shelley knocked out 51 burpees. After the burpee madness athletes rested for 2 minutes then did an AMRAP 4 minute WOD of 7 pull-ups and 7 wall ball shots. Brian and Luke completed 6 rounds each.
On Wednesday we did the back squat. Paul K. hit a new PR at 190lbs. The WOD was for time and consisted of 3 rope climbs as a buy-in followed by a 400 meter run, 30 kb snatches, 240 meter run, 20 kb snatches, 170 meter run, and 10 kb snatches. Mark finished in 7 minutes flat using a 35lb kettle bell. Tami used a 26lb kettle bell and finished in 8:11.
Friday’s lift was the jerk. Athletes could either push jerk or split jerk. Mark got his new 2 rep max up to 175lbs. Paul K. successfully lifted 125lbs twice. Kevin E. and Pablo set PR’s at 113lbs and 100lbs. Patrick lifted 185lbs for 2 reps. Stephanie also set a new PR at 145lbs. The work out was a partner WOD. Partner A would row for meters while partner B would do an AMRAP of 5 handstand pushups and 20 double unders. Each partner would be at the two stations 3 minutes at a time for 3 rounds. At the end of the WOD partners would combine their meters rowed and rounds completed of the AMRAP. Most pairs rowed at least 3,000 meters and completed 10-20 rounds of the AMRAP.
Please post any PRs that I may have missed.
3 Power Cleans
6 Toes to Bar
Rest one minute between each round.