Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Athletes Choose 1 From Each Section:
Weightlifting:
1RM Deadlift
1RM Bench Press
1RM Back Squat
Gymnastics:
Max Strict Pull-ups
Max Weighted Pull-ups
Max Muscle-ups
Max Strict Handstand Push-ups
Conditioning:
1 Minute Max Calorie Bike
500 Meter Row For Time
Post WOD
Foam roll for 5 minutes
Endurance & Stamina WOD
5000m with rate changes every 1000m: 22-26-22-26-22 Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 26 spm, 1000 meters @ 22 spm, 1000 meters @ 26 spm, and 1000 meters @ 22 spm.
CFS Brief
*New rowing endurance and stamina wods. Will be posted daily. If your looking for a break from the barbell. Try it out. Note you still must sign in if just coming in for endurance and stamina wod. If you choose to do it the same day as you do the class WOD then your class wod sign in is fine you dont have to sign in twice. * This is not a coached WOD! Have fun with it.
“Chinese TakeOut”:
1RM Bench: Previous 110#/Today 105#
Strict Pull Ups: Previous 9/Today 10
1:00 Max Cal Bike: Today 20 (I know I have a previous, but can’t seem to locate the day we did that test – if anyone knows, please post the date)
A little bummed to come up short on the bench as I wanted to hit 115#, but just did not have it. Made up for it on the pull ups. A huge shout out Michelle for CRUSHING her 1RM Deadlift!!! As I said to her afterward…”see you on the rig.” Love that we can all push each other and have a great time doing it!
Love the name, Deb!
“Chinese TakeOut”
1RM Bench: Previous 90# / Today 95#.
Struct Pull-ups: Previous 4 (during the challenge) / Today 3
500M Row: no idea on my previous / Today 2:13:07
Great working out with Jackie and Zogg on the bench – we all pushed each other to PRs. Michelle CRUSHED the DL…..amazing. I’m always so inspired by the crew.
Awesome job Tracey!! I was watching you guys push each other and cheer one another on to PRs on the bench! Nice job on your row!
1 RM Deadlift – #345 (PR) – Previous was 310, but back in 11/16
Gymnastic – Strict Ring Dips – 10
Max 1 Min Cal Bike – 46 Cals. Previous was 52 11/16/17
Thanks Deb! I’m going to work on my stricts while I’m rehabing but have a ways to go to be as amazing as you! Your hard work and dedication pay off!
All by myself at 7:30….
Deadlift 365# (35# pr)
1 two max weighted pull-up 110# (pr)
58 cal bike(pr)
1 rep max weighted pull up that should say