WOD 3/28/12
500M Row
Power Clean– 3/3/3 @65/75/85%1rm
5 RFT of: 3 Power Clean (BW/.75 BW)/6 C2B Pull Up/9 GHD Sit UPs
10 minute AMRAP of: 10 Push Ups/15 Ball Slams/20 Double Unders
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Awwwww! You can’t photo shop those smiles, they are perfect. Happy Birthday Coach Iz, I hope you have the greatest birthday ever!!! Thank you for everything you do, everything you are, and everything you will become… Nothing but the best! You are the best coach under the blue skies. Sensei and I would be incomplete without you in our lives. The Gonzalez’s rock!!! Here’s to you for touching so many people’s lives and making them better. Now, try to be selfish for one day of the year and do what makes you happy. Enjoy this day with your loved ones. Sensei and I hope you live a healthy, happy, prosperous, and longgggggg life! Happy Birthday!!!!!
Felix Cumpleaño mi Amor!!
Awwwww! You can’t photo shop those smiles, they are perfect. Happy Birthday Coach Iz, I hope you have the greatest birthday ever!!! Thank you for everything you do, everything you are, and everything you will become… Nothing but the best! You are the best coach under the blue skies. Sensei and I would be incomplete without you in our lives. The Gonzalez’s rock!!! Here’s to you for touching so many people’s lives and making them better. Now, try to be selfish for one day of the year and do what makes you happy. Enjoy this day with your loved ones. Sensei and I hope you live a healthy, happy, prosperous, and longgggggg life! Happy Birthday!!!!!
Totally agree with Nikki
Happy birthday Coach!!! Your hardwork has made 718 a family – not just a gym. All week I look forward to the weekends so I can come hang out with you guys at the box. Have a great day and enjoy your deserved time off!!!!
Happy Birthday Israel, I am happy to say I know you .
500M Row 1:39 PR
Power Clean- 3/3/3 @65/75/85%1rm- wu 125- work 135/ 155/175- went for extra credit at 195 to see if I could get body weight and I failed
5 RFT of: 3 Power Clean (BW/.75 BW)/6 C2B Pull Up/9 GHD Sit UPs- I went with 155 as this was heavy but doable. 9:14
10 minute AMRAP of: 10 Push Ups/15 Ball Slams/20 Double Unders 3 rounds + 10 push ups and 10 ball slams
So i’ve been thinking a lot about the Open and how it really works to reveal strengths and weaknesses and pinpoint what aspect of training you really need to work on. While it’s all about self-improvement and beating your own times, I think a little within the box competition can really motivate us. So I put together a little spreadsheet of everyone in the boxes’ scores who participated. A lot of people did a couple of the WODs and then didn’t finish all 5, so I didn’t include them because i Don’t want a “0” as your score to bring down your rank since that’s not fair to you. Example : Jess K, who did phenomenal, is ranked low because she doesn’t have 12.4 score ( 🙁 )
Check it out! Tell me what u think! Also interesting : how certain WODs scores are so low and certain are so high. Ie if body movements vs olympic lifts are your strength/ weakness.
https://docs.google.com/spreadsheet/ccc?key=0AiTmRw8__IL_dDJVOXhzQ0NsczZUS3RuZU9lajFlcFE&pli=1#gid=0
what no color coated chart! (; I looked quickly and I think you used total reps to come up with rank? Pretty cool.
Continued with my strength training for the upcoming seminar I am taking. Front sqt 3×3 @ 195# bench 3×3 @ 155#
Did today’s pc, c2b pull up and ghd situps wod. What a fun little metcon!
5:47 at 155# (current bw).
Yeah I used reps. However I think the games ( HQ) uses place in each WOD to determine ranking. So if you came 1st in wod 1 and 2nd on wod 2 your score would be 3 ( 1+2) and the person in “#1 ranking” is the one with the lowest score.
This is why the scoring system is a little arbitrary because in something like 12.1, 1 burpee rep would move you 50+ places in the rankings!
Wod 1 and 2 have statistically most importance because the most amount of people do them. So I would recommend doing these 2 WODS more than once to aim for a couple reps higher, as these extra few reps move you almost a hundred or so ranks!
Love this!
Sensei?
Woops! haha i looked for Sensei on the games website and DUH he’s John. The doc has been updated! Yay he has 5 scores
Thanks
Happy Birthday Coach. That picture above is so cute. Like a bear with his cub. All puns intended.
Third in a row for me. Getting back into a little more volume as far as the training goes. Need to learn how to push myself better.
500m row = 1:37
Went about 90% here. Felt pretty good actually.
Power Cleans 3-3-3
135-155-165
Not feeling these today. I can normally throw up 185# relatively easily, but 175 was tough today. I guess three days in a row is taking a toll. Better increase my stamina!
Did the 5RFT @ 155lbs, body weight would have been 190lbs.
Total = 7:23.
Felt like I could have pushed harder. Still working on that too.
Coach Dan
Happy birthday Iz!! 😀
…
I came in today for the WOD and I’m so glad I did. Felt good!
Warm-up: 500m row => 2:23
I’m pretty happy with that time given my current “condition.”
Power Cleans: (WU 10×15, 5×35) 3×45, 45, 65, 75, 80
I took some video of these to see how straight my bar path is… It’s mostly straight with a slight hook at the end (which I think is about right, yeah?).
5 RFT of: 3 Power Cleans @ 65# / 6 mod ring rows / 9 cat-cows
=>5:49
7 min AMRAP of: 10 mod ring push ups / 10 air squats
=> 4 rounds + 10 + 8
(38 weeks!)
Here’s my 65 # power clean video:
http://www.youtube.com/watch?v=EyJFvEbPUSQ
You’re strong Gilliebean! (BUT that’s not a straight bar path).
Ideally, the bar should be over mid-foot (almost where you tie the note for your shoe) the whole time. This bar starts almost past your toes. It moves in slightly when it breaks the ground, but remains over your toes until you pull the bar into the proper rack position.
Two things are allowing you to perform this while remaining in relatively good balance. 1) You’re strong and can yank the bar into the proper rack position at the top without too much difficulty. 2) Your center of mass has changed (you’re pregnant) such that you can balance the weight of the bar out further from the middle of your foot with the countervailing force of your baby.
There is just some little thing that is blocking a straight bar path that would remain over your mid-foot and be ideally balanced with the smallest amount of horizontal force… just not sure what it is though (;
That all makes perfect sense. I so appreciate your frankness Kurt! 🙂
Also, thank you?
Late night posting
500m Row= 141.9 PR
Power Clean 95×3/ 115×3 / 135×3
Had to try 155 PR
5 RFT = 10:17 @(155)
I went Body weight here but should have been more modest
Every rep was a struggle and my form here is far from dialed
Chest to bars were good with a few no reps
10 min amrap = 5 Rounds + 10 Push up + 1 Ball Slam
(Or was it 6 Rounds?… Nah probably 5, yeah 5)
Gotta keep better count.
Goals for This year:
Butterfly Pullups
Flexibility
Really dial in o lifts
Eat more meat and veggies and less sugar
Hydrate
Sleep more
Get Stronger
Beat Mike B! 😉
Happy late birthday, coach Izzy! I’ve been with you a long, long time and I love you like a brother! I hope you had a special day!