Within the last few months we have had quite a few athletes participate in many different races/competitions/events. We at Intrepid are very happy to see all of you apply your training to something new and exciting. We highly encourage this because it shows how motivated one can be and puts a “no limit” mentality on what you can accomplish. We hope to hear many more Intrepids particpating in a new activity. This weekend will be no different as we will have another Intrepid trying out their running shoes. Paul K. will be in Santa Barbara today competing in a half marathon. Let’s wish him the best of luck!
This week started off with the jerk. The goal was to lift a heavy set of 2 reps. There was a record setting 11 PRs on this day. There were 4 PRs from the 630am class. Pablo lifted 95lbs, Andrea lifted 60lbs, Paul was at 120lbs, and Francis hit 125lbs. From the 730am class Brendan got up to 125lbs for the jerk. The noon class saw Kevin E. hit a PR during the WOD. This was his first time doing all the pull-ups without the assistance of a band. Ning set a new jerk PR using 95lbs. In the afternoon classes Jeanne was able to jerk 70lbs, Lisa got her weight up to 113lbs, Tyler lifted 215lbs, and Mercy jerked 85lbs. The WOD was an AMRAP 15 minutes of handstand pushups, 8 pistols, and pull-ups. Each round athlete’s increased the number of handstand pushups by 1 rep and 2 reps for the pull-ups. Most athletes completed 7-9 rounds.
Tuesday saw a different variation of the dead lift for the strength portion of the class. For most Intrepids this was their first time working on the sumo dead lift. It would be safe to say that there were plenty PRs from the lift alone. The WOD was 3 rounds of 15 wall ball shots and 15 ball slams. Almost everybody finished within the 6-8 minute range. Tom R. led the way finishing in a blazing time of 5:32. Andri moved quick and finished in 7:12.
Wednesday’s lift was the snatch. Athletes had the chance to PR in a heavy set of 3 reps. Paul was able to power snatch 95lbs. Mulligan set a new PR at 125lbs for the snatch. Tami also set a new PR using 51lbs. The workout was 3 rounds of 10 toes to bar, 15 kettle bell swings, and 20 double unders. Once this was completed athletes rested for 1 minute then proceeded onto 3 more rounds of a 250 meter row and a 30 yard bear crawl. Kathy finished both her WODs in 5:45 and 6:25. Celina finished in 5:25 and 6:07. Nice job ladies!
On Thursday Tina set a new PR on her back squat during individual time. Shelly also set a new PR but worked on her snatch balance.
We ended the week with a double lift. The lifts were press and back squat. After the two lifts athletes worked on their weighted pull-ups. A heavy double was encouraged to get to. Mark got his back squat up to 310lbs. Neil set a PR on his press at 125lbs. Nate got 10 reps on his back squat using 140lbs. Christine, Andri, and Ashley all did their pull-ups using a lighter band! Tyler hit 5 reps at 150lbs for his press. Alice and Sara both got their first strict pull-ups. Sara also set a PR on her back squat knocking out 6 reps at 100lbs.
AMRAP 20 Minutes of EITHER–