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Monday, November 23, 2015

QUICKIE

Don’t be afraid to lift heavy weights, to run fast or anything for that matter. Be afraid though of being not confident in the most basic of human movement. Posture is number 1, without it all movement is flawed before you even begin. Learn to squat, deadlift and press well. Never quite refining these movements and making them better. Once you are confident those movements the foundation is built and no matter how much weight is put on the roof or how much wind blows that structure is solid through and through. Deep I know but it’s true. 
Happy Monday.
1.) Every 2 minutes for 10 minutes: 
6 Strict Shoulder Press 
Every 2 minutes for 10 minutes: 
4 Push Press 
Every 2 minutes for 10 minutes: 
2 Power Jerk 
Add load each round working to near failure. Use racks. 

*2.) Snatch 60/2, 65/2, 70/2, 75/2 x 2, 80/2 

*3.) Power Clean 65/3, 70/3, 75/3 x 2 

*4.) Front Squat 75/5, 80/4 x 2, 85/3 
note: Front Squat percentage based off 1RM C&J 

5.) 5 rounds 
10 Medball up down back up things? (not sure what to call these so if you got a good idea let me know) 
note: start with a medball held to your chest, squat and fall back into a hollow rock. Reaching the ball behind your head in a good hollow rock position then swing the ball back towards your feet rolling back up into a squat. Finally stand back up. Getting a good hollow rock position is vital to you getting back up and not flailing around like new born baby deer. 
13 GHD Sit-ups

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Amanda Zeamer
55/70/90
All extra credit done too!
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Andy Glawe
I forgot but it all felt heavy bro
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Anna Schumacher
Up to 90# strict press/ up to 155# push press/up to 185# push jerk (fail at 200#)
17
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Anne Hoffman
70/90/105
5 reps at 75 sp. failed 110 pj
10
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Bill Binsfeld
135/185/245
failed 265 after
14
1
Bad ass
Jim Koehler
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Bill Hoisington
75/105/115
23
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Brandi Binsfeld
105# PJ
Not sure on the SP or PP
19
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Cassie Christianson
85/120/145
FS Ex. Credit
18
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Che Ater
75/95/125
95/100/110x2 pc ec and 110/115x2/125 fs ec
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Eric Hansen
100/145/180
17
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Erin Buntin
80#SP; 115# PP; 140# PJ
24
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Grace Adler
90# SP/120#PP/130#PJ
22
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Jamie Kemen
60?/80/100
#meatheadmonday
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Jason Nobles
120 (125x4), 185, 215 (225 X1)
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Jim Koehler
145# SP. 185# PP 205# PJ
3 of 6 SP at 165
20
1
The closest I found w/ SP was 09/15/15 - #165.
Theresa Rosenquist
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Krystal Lowney
Partner wod w/ Garrett
Rowing, DLs, KBs, HSPU, squats.
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Lindsey Koehler
80/100/120
EC: Power cleans and front squats
14
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Marcie Kyllonen
70/95/110
20
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Mary Stueber
70# SP, 95# PP, 105# PJ
Failed 110# PJ
21
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Matthew Luepke
Up to 160#
FS EC done 145, 155, 165
6
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Michael Green
105sp 155pp 1@195 failed on the 2nd pj
Extra credit worked on snatches 125# pr
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Michelle Johnson
80# SP, 105# PP, 125# PJ
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Nate Hall
165(5 reps)/215/225(3 rds) failed 245
PC's and FS for EC
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Pauly VanderKelen
135/185/245
Snatch up to 185# / C&J up to 225# / Front squat up to 5 @ 245#
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Robin Mueller
60SP, 75PP, 105PJ
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Ryan Froelich
65/145/165
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Steve Kaster
180(PR for 6 reps)/ 205 / 215 - fail @ 245, then fail @ 235
enjoyed that one!
22
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Sylvia Christensen
80/110/135
Failed second push jerk at 150#.. next time! Snatch up to 115#, Power clean up to 120#
19
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Theresa Rosenquist
DBs & KBs
SP: DB#25s/PP: 30/35(f)/PJk:#40 SKB R/L>#35 DB(f) but done w #35 DKB, PEC done
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Tina Schmidt
85/135/175
16
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Yvonne Otero
72# PJ
I don't remember my SP & PP.
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