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Shorter Week, No Difference

By Jake | In Uncategorized | on November 24, 2012

I hope everyone had a great Thanksgiving. This past week had a few less classes due to the holiday, but that was no excuse for athletes as there were many PRs again.

Monday’s lift was the bench press. Pablo bumped up his 3×5 work set to 155lbs. Patrick in his final set was able to bench press 175lbs for 3 reps. Kathy used 83lbs for her set and knocked out 6 reps on her last set. The WOD was an athlete’s choice of either 3 rounds of 30 pushups and 5 pullovers or 3 rounds of 20 pushups and 10 grinders. A grinder is a chin-up plus a knee raise. Before athletes started either WOD A or B, they had to complete 1 lap for time as fast as they could. Troy finished his workout in 6:15. Jon was right behind him finishing in 6:58. Lisa kept a solid pace and finished in 8:36.

The back squat was the lift for Tuesday. Paul K. had a working set of 185lbs. Brendan completed his 3×5 set at 145lbs. The workout was not for time and consisted of 4 rounds of 5 good mornings, 10 front squats, and 10 weighted sit-ups.  There was a wide range of weight used for the lifts and weighted sit-ups. Gerry used 135lbs for both lifts, Michelle used 83lbs, and Ruth did good mornings and front squats at 95lbs.

Wednesday started off with the power clean. If the lift looked smooth enough athletes could go up in weight for their 3 rep set. Joseph set a new PR while using 135lbs for his entire set. Randy was able to power clean up to 165lbs. Nate P. power cleaned 125lbs. David used 150lbs for his final set. Ning also had a PR in the power clean as she used 103lbs for her last set. As soon as the lifts were done athletes jumped on the rower to do 500 meters for time. Mercy set a new row time at 2:04.6. Ning rowed 1:55.9. David’s PR on the row is now 1:46.3. Tom D. rowed to an even 1:44. Scott had no trouble rowing 1:39.2. Abel had a PR at 1:47. Ashley, this being her first 500m row for time, rowed an impressive 2:07.7. Holley had a monster PR at 1:46.3. The WOD that followed started at 10 reps of box jumps, toes to bar, and kettle bell swings and would decrease in reps by two all the way down to two reps. It looked like this: 10, 8, 6, 4, 2. This workout lasted between 4 and 8 minutes.

Thursday only had 1 class for the day seeing as it was Thanksgiving.  We had 5 warriors come out that day to participate in the sweatfest WOD that is “Revenge of the Dirty Turkey.” This workout is a chipper WOD. It goes something like this: 100 double unders, 90 squats, 80 kayaks, 70 lunges, 60 sit-ups, 50 wall ball shots, 40 kbs, 30 burpees, 20 pull ups, and 10 bear crawls.

Friday was a 6 round WOD of a 40 yard prowler push followed by 15 ball slams. 60 seconds of rest was allowed between each round. It was a good WOD to do after a very filling Thanksgiving.

Please post any PRs that I may have missed.

WOD 11.24.12

Press 3×5 or Wendler

“DT” 5 Rounds of-

  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Push Jerks

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