Wednesday 1/14/15

Jan 14, 2015 | 20 comments

Happy Birthday Melcher! ! (Tuesday )

Warm Up and Mobility

Oly

Jerks

Warm Up Coach Lead

Push Press

2 x 8 (Light)

Split Jerk

Heavy Single

Strength

Strict or Bench Press

65% x 3

75% x 3

85% x 2

95% x 1

100% x 1-2

75% x 5 (Optional, go by feel )

“Soul Glow”

Complete the following

1 Minute of max reps T2B

1 Minute of max reps Box Jump Overs 20″

1 Minute Max Calorie Row

Rest 1 Minute

Repeat for a total of 3 rounds

Strongman

For those who don’t already know, we are mixing up Strongman classes a bit and adding a Tuesday night class. We will still be holding Sunday afternoon classes. The first evening class will be Tuesday, January 20th, at 7pm, so in the spirit of the nutritional challenge, I challenge you to get out of your comfort zone, try something new, and join us for some Strongman fun! -Coach Kelly G

20 Comments

Gary on January 14, 2015 at 12:36 pm

Great 6am! A bit of a challenge getting the body to work at this hour. Love having the rowing more a part of the workouts – boy do they add a “suck your will to live” dimension!
Reply
Gary on January 14, 2015 at 12:37 pm

BTW – awesome coaching PJ! Thanks for the rowing & T2B tips –
Reply
Kirsti on January 14, 2015 at 12:45 pm

Strength
Strict Press
100% x 2 at 70# I smell a new pr coming 🙂

“Soul Glow”
Complete the following
1 Minute of max reps T2B, 12/13
1 Minute of max reps Box Jump Overs 20″, 20/20
1 Minute Max Calorie Row, 12/12

Huge 6am class today! Thanks PJ!
Reply
- admin on January 14, 2015 at 1:34 pm
  
  Yeah!!
  Reply
Hideyoshi on January 14, 2015 at 12:57 pm

Only: 135#
Soul Glow
T2B: 15/12
BJO: 14/12
Row: 22/22
Total: 39/42/66
Have a great day. Thanks for the coaching PJ.
P.S. I think I dropped a brown leather glove somewhere between the couches and my car. Can you guys keep an eye out.
Thanks.
Reply
- Sarah B on January 14, 2015 at 6:53 pm
  
  Got it! Cassie brought it in from the parking lot. It’s on the coffee table for tomorrow if you’re in.
  Reply
  - Hideyoshi on January 14, 2015 at 7:08 pm
    
    Thanks.
    Reply
Matt on January 14, 2015 at 6:19 pm

Strict press:
75# x 3
85# x 3
105# x 2
115# x 1
125# x 1
Today felt good once I locked down the core n got my arm aligned properly. 125# is my old 1rm can’t wait to retest it!

“Soul Glow”
T2B: 11/9(30)
BJ: 28/22(74)
Row: 15/14(44)

Thanks Sarah for coaching!
Reply
Phil on January 14, 2015 at 9:03 pm

Strength
Back Squat 5×1 (make-up)
185
225
245
245
255

Soul Glow
T2B 28/13
BJO 30/21
ROW 17/15

The last couple of WODs have been really kicking my A$$. I mentioned it to Sarah and I think we figured it out. I need more carbs!! Hopefully that does the trick. It’s always a challenge for me to figure things out once I switch my diet and carbs is always a big issue for me. I usually go from one extreme to another and my body lets me know it. Thanks for all the help today Sarah. Ill make sure to “carb load” before WODing
Reply
- admin on January 14, 2015 at 10:28 pm
  
  Sound advice, she knows her stuff 😉
  Reply
- Sarah B on January 15, 2015 at 3:18 am
  
  We will get it figured out Phil. Switching up a diet takes some trial and error in the beginning. A few carbs prior to wodding is a good place to start. But remember, you are also detoxing of the OJ 🙂
  Reply
  - Phil on January 15, 2015 at 1:58 pm
    
    Haha True Story
    Reply
Joe C on January 14, 2015 at 10:56 pm

Bench press today up to 250#

Soul glow:

T2B 15/11
BJO 38/33
Row 14/10

Great workout! Nice job 4:30. Thanks Sarah!
Reply
Marie on January 15, 2015 at 1:51 am

Strength-95 at 100%. Felt pretty easy tonight so I cant wait to see what my new 1RM is!
Soul Glow-
Knees to 90- 25/17 (50)
Box step overs- 14/12 (38)
Row- 14/13 (41)
Still huge mental game with the box jumps. Gotta work on it during open gym one day 🙂
Great class tonight PJ, still waiting to see you do Toes to Triceps!
Reply
- admin on January 15, 2015 at 2:15 am
  
  That would be impressive!
  Reply
Gus on January 15, 2015 at 2:21 am

1900 class

Strength
Strict
65% x 3 #70
75% x 3 #80
85% x 2 #95
95% x 1 #100
100% x 1-2 #105
75% x 5 #80

1st time this ever felt light….

“Soul Glow”
25/18/15
22/24/22
16/13/11

58/68/40

Thank you PJ again!!
Reply
Sarah B on January 15, 2015 at 3:26 am

Good stuff today Rail Trailers! Im especially loving the positive reviews from the added mobility and water! The purpose of this challenge is really to show you guys what proper food, hydration and recovery can do to your performance and overall well being. I know there is a prize at the end but there is a much bigger picture here 🙂

Everyone worked hard today as I would expect nothing less. Some of you are starting to experience the decreased energy from the change in diet or lack of sugar intake. This is a process guys and you just need to get over the hump. Don’t worry about WOD scores or weights used over the next week or so. Just get in and work hard and I promise it will get easier. Stick with it guys, this is only the beginning!! Big things to come!!
Reply
- admin on January 15, 2015 at 11:29 am
  
  Well said!
  Reply
Kelly G on January 15, 2015 at 4:21 am

Strength tonight. Worked up to 95# with Marie and Mini.

Should Glow
Box 13/13
Row 10/11
Knees to fabulous 9/12
Reply
Liz A on January 15, 2015 at 7:06 pm

I like knees to fabulous….
Knees – 17/18.
Box – 14/14.
Row – 11/12.

Strength tonight. 100% felt good…Cant wait to retest!

Thanks PJ.
(And Sarah for the bacon talk!)
Reply