3.31.2015

15.5 The OPEN Recap



The RED team pulls out a win in week 5! Congratulations Red team!
Click here to view the final spreadsheet.

Team BLACK takes the entire competition....well done to everyone in our community who participated for the 5 weeks. You truly are an inspiration.

I'd like to extend a HUGE thank you to Dave Nichols for compiling the data, results and weekly spreadsheet to keep this competition going!

3.30.2015

W.O.D. 3.31.15

Snatch Complex
Hang Power Snatch
Hang Power Snatch + Overhead Squat
Hang Squat Snatch
Snatch (full squat snatch from ground) 

Work up to a heavy load on the above complex and record total weight. Do not put the bar down between lifts. 

Quote: 
"The greatest barrier to someone achieving their potential is their denial of it." 
-Simon Travaglia

3.29.2015

W.O.D. 3.30.15











GRACE--TEST DAY RECORD RESULTS
for time:
30 Clean and Jerks (95/135#)

Gymnastic Skill:
Shoot-throughs
and L-sit holds

Do three sets for the L-sit holds to accumulate max time in each set; for the shoot-throughs work on skill here or do 30 for time. 

Quote:
“If you always do what you’ve always done, you’ll always get what you’ve always got.”
-Steven Hayes

3.28.2015

W.O.D. 3.29.15



10 rounds for time of:
5 Front Squats (135/205#)
5 Parallette Handstand Push-ups 

Quote:
"To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear."
-Buddha

3.27.2015

W.O.D. 3.28.15

Deadlift
5-5-5-5-5

Cash out:
3 Rounds for time of:
50 Double Unders
10 Deadlifts (use about 70% of 5 RM)

Quote:
"No one saves us but ourselves. No one can and no one may. We ourselves must walk the path." -Buddha

3.26.2015

W.O.D. 3.27.15










The LAST and FINAL open WOD 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters

 Men use 95 lb.
Women use 65 lb.

Click here to see more details about the workout

Community Notes:

Stronger Faster Healthier will be joining us tonight for sampling and we will be having our last and final celebration at "Friday Night Lights" from 4:30-7:30PM. Break out the beer pong tables!

Quote:
“Every time you are tempted to react in the same old way, ask if you want to be a prisoner of the past or a pioneer of the future.”
-Deepak Chopra

3.25.2015

W.O.D. 3.26.15


Take 20 Minutes to work on the Snatch for skill or weight. 

then:
For time:
1000 Meter Row
20 Burpees
500 Meter Row

Community Notes:
Stronger Faster Healthier will be joining us Friday night for sampling and we will be having our last and final celebration at "Friday Night Lights" from 4:30-7:30PM. Join us as we break out the beer pong tables!!

Quote:
“Leaders must be close enough to relate to others, but far enough ahead to motivate them.”
 ― John C. Maxwell

3.24.2015

W.O.D. 3.25.15


The OPEN crew!

"ROPE CHIPPER"
2 Rounds for time of: 
20 Box Jumps (20/24")
1 Rope Climb 20ft
20 Wall Balls (14/20 to 9/10ft)
1 Rope Climb 20 ft
20 Ring Dips 
1 Rope Climb 20 ft
20 Power Snatch (75/115#) 
1 Rope Climb 20 ft

Rx+ athletes should do legless climbs to 15 ft!

Quote:
“Some single mind must be master, else there will be no agreement in anything.”
-Abraham Lincoln

15.4 is in the books, the ORANGE team takes the WIN


Click here to view the spreadsheet and results.
Red team gets Faby for week 5!

3.23.2015

W.O.D. 3.24.15

"QUAD BUSTER"
(from the 2015 Festivus Games)

AMRAP in 2 Minutes:
Max rep Front Squats (95/135#)

Rest 2:00 Minutes

AMRAP in 6:00 Minutes:
6 Power Cleans (95/135#)
6 Burpees over the Bar

Record total reps for each AMRAP.

Quote:
"Set your expectations high; find men and women whose integrity and values you respect; get their agreement on a course of action; and give them your ultimate trust.”
- John Akers

3.22.2015

W.O.D. 3.23.15

Christine gets on the leader board with 130 on the PRESS!

The Lyons Press Medley 

 Shoulder Press-Push Press-Push Jerk 

 Keeping a barbell in your hands throughout the sequence of the 3 movements, perform 3 reps of Shoulder Press, 3 reps of Push Press and 3 reps of Push Jerks prior to re-racking the barbell.

You will add weight to the barbell based on your level and ability. Perform the same sequence (3SP/3PP/3PJ) and re-rack. You will continue to increase the weight on the bar and the weight will eventually get to the point you cannot perform the Shoulder Press. At this point continue the Press Medley with only the Push Press and Push Jerk (3PP/3PJ). When the weight gets too heavy that you you fail on the Push Press you will continue the Press Medley with Push Jerks (3 reps) only. Record the top weight for each lift to Total WOD.

Quote:
"Everyone has a transferable commodity-knowledge. Sharing your unique expertise and making introductions for someone creates a lasting legacy."
-Marsha Blackburn