WOD 3/28/11
Happy Birthday Coach Iz…
Warm Up: Coaches Choice
5 RFT of: 3 each DeadLift/Power Clean/Front Squat/Push Jerk (add weight every round)
100 V-UP/Super Man
Good Times at 718!! Thanks for coming out and celebrating Coaches Birthday LOL .. I love my Team!!!!!! We are definitely going to have to do this again!!
Knowing it’s one of your favorites, I was definitely expecting today’s Birthday WOD to be some take on Elizabeth (21-15-9 Clean/Ring Dips)…
Happy Birthday Coach!
Gotta b prepared for the unknown and the unknowable! Son!
Considered front squatting Bengal Tigers for my BDay but figured ah what the heck. Besides who dosnt love a bar complex anyway?:)
Happy Birthday Izzy! I hope you have a wonderful day and a B day PR!
Loved my gift Thank You:)
Happy Birthday, Coach!!!
Warmed up with yesterday’s and today’s burpees. 111 total. Ouch.
Complex:
75lbs = 0:20
95lbs = 0:23
115lbs = 0:34
135lbs = 2:14 (push jerked 1st, then split jerked the next 2)
145lbs = 1:40 (all split jerks)
Tough one! Wendy and Aaron did an awesome job today, Wendy, you really impressed me today! Better and better every day, rock on girl!
Looking forward to the Games WOD on Wednesday! Can’t wait!!
Coach Dan
Happy Birthday Iz
WU 25 GI Jane 2:49
Complex
95#=0:27
115#=0:24
135#=0:29
155#=0:41
165#= 2:15 had to drop the bar and clean it again between every jerk
felt good since I had actual jerks up until 165# then it was a struggle couldn’t jerk it just ended up push pressing.
100 V-ups/100 superman 7:00
oh yeah and 28 hspu last 16 were assisted since I missed 4 days in a row and had to do 125 assisted hspu yesterday.
And also, Aaron and Wendy did alternating hand Supermans, and I told them only to break it up 50/50/50/50. So that’s why the time is a little slower than the evening class.
First off ur the man! U should try not to skip so many consecutive days:) My shoulders are twingeing at the thought of that many in one sitting.
Ok, WOD #2 for me.
Hang Power Clean 1-1-1-1-1
135-156-175-185(PR)-190F
Sweet. Not sure how I hit 185 today, but I’m not complaining.
Also, I attempted to PR my DUs, which is currently 80 straight. No such luck after numerous attempts, best of the day was 53.
About 30 attempts at a bar muscle-up. No luck, but getting there. So close….
100 V-ups / 100 superman = 4:50. Screw you guys. 😛
Great job today at the 5pm class guys! Inspiring. I love seeing how much you guys are all improving, and how fast it’s happening! KEEP ON KILLING IT!!!!
Coach Dan
Great class today.. Cory was upset he didn’t get to do the boob smashers… Iz you need to look into that…
Warmup: 25 GI Janes = 2:59
3 mins DU = 36
5 RFT: 3 each deadlift/power clean/front sq/push jerk
#45 – 0:13
#55 – 0:19
#65 – 0:22
#75 – 0:25
#80 – 0:30
did one more till fail #85 – failed at push jerk
100 V-Ups + 100 Superman – don’t remember the time but we beat the boys!
Plus 2 chin ups 🙂 gotta do those suckers till I get good at them and move to push ups
Happy birthday Iz!
3min DU – 163
25 GI Jane – 2:58
5 RFT DL / PC / FS / PJ
95# – 0:21
115# – 0:22
135# – 0:25
155# – 1:06
165# – 3:48
100 V Up / 100 Superman – 3:57
Had a lot of fun with this workout. The last round at 165 killed me. Failed on one rep of power cleans and had to break up the push jerks – that really gassed me!
And a great job to the Monday night ladies who whipped the crap out of me, Dan and Steve on the v ups and super mans at the end! Fun times.
And 28 HSPU, of course!
For loosing to Marina,Anna and Jess you must complete 10,000 Boob Smashers at 20lbs For Time!!!:)
3..2..1.. Will U Fucking Go!!
Thank you all for the Born Day wishes!
Cept U Marina!… No happy nice nice fo u!!
Hahaha why cuz I called you grandpa?? come on…
Lol.. Exactly!:p
Oh yeah and I WOD’ed too.
4 RNFT of: 7 HSPU/Pull Ups
Bar Complex: WU-10each at 45lbs
WS- 1st round@95lbs in 16seconds/135.26s/155.1:26/175(failed on all jerks. Over 3 minutes)/165.1:53
3:21 V-Ups/Supermans
Oh yeah and I WOD’ed too.
4 RNFT of: 7 HSPU/Pull Ups
Bar Complex: WU-10each at 45lbs
WS- 1st round@95lbs in 16seconds/135.26s/155.1:26/175(failed on all jerks. Over 3 minutes)/165.1:53
3:21 V-Ups/Supermans
hahaha! y’all are hilarious! Tonight was great! So fun to workout with the group. I think since we won we should get to witness Cory’s boob smashers.
25 GI Janes = 3:00
3 mins DU = 35
5 RFT: 3 each deadlift/power clean/front sq/push jerk
#45 – 0:23
#55 – 0:24
#65 – 0:22
#75 – 0:23
#80 – 0:30
tried again with 95 but struggled with the clean until Iz explained to me how to get under the weight. haha So I got 95 through 1 clean
100 V-Ups + 100 Superman – 3:00
Happy Birthday Iz! Hope your dinner was great
hahaha! y’all are hilarious! Tonight was great! So fun to workout with the group. I think since we won we should get to witness Cory’s boob smashers.
25 GI Janes = 3:00
3 mins DU = 35
5 RFT: 3 each deadlift/power clean/front sq/push jerk
#45 – 0:23
#55 – 0:24
#65 – 0:22
#75 – 0:23
#80 – 0:30
tried again with 95 but struggled with the clean until Iz explained to me how to get under the weight. haha So I got 95 through 1 clean
100 V-Ups + 100 Superman – 3:00
Happy Birthday Iz! Hope your dinner was great
Happy birthday Coach Iz!
I wore tight shoes all day in a warm coat on a warm film set. That was my workout. Ha! The makeup department made swift work of my swollen chin. Nobody even noticed!
Happy birthday Coach Iz!
I wore tight shoes all day in a warm coat on a warm film set. That was my workout. Ha! The makeup department made swift work of my swollen chin. Nobody even noticed!
Happy belated birthday, Izzy! I’m sure Rebecca passed on my wishes. See you soon!
It looks like a super time was had by all – just the way it should be.
Happy belated birthday, Izzy! I’m sure Rebecca passed on my wishes. See you soon!
It looks like a super time was had by all – just the way it should be.