4.23.19

7.22.17

Skill: DB Snatch - 5x12 As heavy as possible

18 Min AMRAP
5 Sit Up, Stand Ups, 
10 Push Press (95#/65#)
15 Toe Touches
500m Row

Mya - 172 Rx
Megan K. - Mod
Brenda H. - 140
Vanessa C. - 170 Rx
Subhi - 139
Santhi - 105
Jenifer - 135
Steve P. - 190
Madison - 107
Josh - 157 Rx
Claudette - 135
Rose - 136
Eric Sr. - Mod
Dipika - 105
Sankalp - 105
Ash - 120
Karen W. - 147
Gina - 137 Rx
Shanon - 173 Rx
Nita - 140
Manish - 137
Ivo - 175
Joobin - Mod
Chris D. - Mod

6.3.17 SUSU

Skill: Double Unders - 3 x 2 Min Max Reps or 10 Min of practice

5 Rounds
12 Overhead Squats (75#/55#)
6 Sit Up, Stand Ups
12 KB Snatches (20kg/12kg)
6 Sit Up, Stand Ups

Dylan - TC
Penelope - TC
Brianna - TC
Gaylene - 13:30
Kristine - 10:15
Alex - 14:15 
Evelyn - 14:09
Robert Mc. - 13:45 RX
Jennifer Mc. - 12:55

Jewell - 11:32
Brenda H. - 14:09
Mike J. - 13:15
Shruti - 13:48
Travis - 4+24
Sean K. - 14:33
Lisa - 10:33
Odeh - 4+33
Jake - 14:28
Nita - 10:59
Christian - 14:49
Eric Sr. - Mod
Claudette - 14:30
Chris T. - 4+12
Hoangdan - 10:32
Rose - 15:05
Shanon - 10:40
Ryan C. - 14:28
Karen W. - 4+16
Grant - Mod
Megan K. - Mod
Tara - Mod
Roheet - Mod
Suzanne - 11:51
Yesh - Mod
Rhyna - 11:42
Matt T. - 13:41
Quang - mod
Stephanie V. - Mod
Carlos - Mod

10.20.16 Chimp

Skill: Bar Muscle Ups - 2 Reps EMOM for 5 Mins - then +1 rep every 5 Mins thereafter until failure.

2 Rounds
25 Sit Up Stand Ups
1 Min Plank
25 Single Arm Alternating KB Swings
25 Ring Push Ups
25 Russian Twists

Sign up for Myo Mayhem in lobby!

Analilia - 12:58
Jennifer Mc. - 18:58
Robert Mc. - 12:28
Bobbie - 14:33
Sean K. - 11:46
Joel - 13:05
Sara - 12:37
Jacque - 12:28
Ravi - 14:24
Maria - 13:18
Regina - 14:26
Orlando - 15:58
Rahul - 17:26
Eric Sr. - Mod
Grant - 11:08
Mason - 11:32
Alvin - Mod
Quang - Mod
Megan - 10:14
Perla - 13:37
Brenda D. - 12:58
Tara - Mod
Chris D. - 15:40
Rohan - Mod
Celena - 12:33
Tom T. - 13:24
Chase H. - 12:08
Dakota - 12:10
Vanessa - 13:04
Dom - 14:25
Curtis - 12:24
Leslie - 12:02
Martin - 15:02 
Cody - 9:48
Chris T. - 14:59
Melina - 12:04
Angel - 11:23
Cindy - 13:13
Ariel - 11:32
Travis - 15:04
Kyle S. - 13:23
Suma - 16:47
Steve P. - 13:12
Bryan - 16:07
Odeh - 15:47
Jenifer - 15:30
Subhi - 19:30
Anthony A. - 10:32
Justin - 17:14
Sanjay - 19:21
Shruti - 18:52
Hoangdan - 10:30
CC - 19:07
Nicole C. - 10:09
Chris S. - 13:27
Robert Mu. - 18:28


Endurance 
- Bear Crawls - 20 x 40ft
- Lateral Shuffles x 20
- Run 1 Mile

Gaylene
Ram
Brenda H. 
Karen W. 
Russyl

7.30.16 Campo

Skill: Assault Bike & Tire Flip technique - Men=100 Cals, Women = 75 Cals (10 Min CAP)


8 Rounds
8 Sit Up, Stand Ups
6 Pendlay Rows (115#/75#)
12 Sledgehammers

Kyle - 16:10
Robert Mc. - 13:02
Josh - 14:22
Erin - 13:22
Avery - 14:49
Ravi - 13:45
Alvin - 12:50
Rhyna - 13:09
Ryan C. - 12:44
Shanon - 10:31
Subhi - 13:24
Jose E. - 16:04
Nita - 11:44
Manish - 14:28
Bryan - 13:02
Grant - 9:54
Nicole C. - 11:47
Chris S. - 14:15
Joel - 14:57
Maricela - 14:30
Chi - 14:26
Lisa - 15:03
Irish - 11:52
Carmen - 9:53
Joe - Mod
Jason G. - Mod
Sean L. - Mod
Kristine - Mod
Brianna - Mod

4.1.14 The Rocker

WOD: The Rocker

Skill: Sit Up, Stand Up's

4RFT.
10 Hang Snatch (75#/53#)
12 Hollow Rocks
10 Bent Over Rows (75#/53#)
12 Hollow Rocks

Ankle mobility is a key component of squatting, jumping, running, etc.  Use the foam roller and the LAX balls to smash and tack the areas around the ankle and calves.

Joey - 6:45 Rx
Carmen - 8:30 25#
Regina - 10:41 43#
Orlando - 9:34 Rx
OJ - 8:04 55#
Brenda H. - 10:43 25#
Maira - 11:17 33#
Vanessa Ch. - 11:40 Rx
Adam D. - 6:24 Rx
Kenia - 8:18 43#
Austin - 7:25 65#
Kody - 7:36 Rx
Taylor - 6:32 Rx
Tammy - 7:51 25#
Clay - 6:13 Rx
Anthony - 8:36 Rx
Ethan - 8:19 33#
Monike - 11:36 33#
Ana - 9:00 43#
Jesse - 11:50 45#
Roheet - 11:27 65#
Tom S. - 5:50 Rx
Joe - 5:16 Rx
Fernando D. - 5:13 Rx
Becca - 7:40 43#
Tara - 5:25 Rx
Jen D. - 11:25 Rx
Jordan - -- Mod
Patricia - 7:26 25#
Angie - 6:56 33#
Ruben - 7:07 65#
Dennis - -- Mod
Kody - -- Mod
Sean P. - 7:35 Rx
Tyler R. - 7:18 Rx
Sean O. - 6:59 Rx
Spice - -- Mod
David B. - 5:48 Rx
Jovany - 12:35 65#
Greyson - SPT
Guillaume - SPT
Cross - SPT
Nicole - 5:17 Rx
Danielle - 6:47 Rx
Robert - 7:22 Rx
Joobin - 4:34 Rx
Chase - 7:07 65#
Brenda D. - 5:37 33#
Yajaira - 10:51 35#
Natalie - 6:48 38#
Tasha - 8:31 33#
Delilah - 8:51 33#
Vanessa Ce. - 9:06 43#
Kyle - 5:39 Rx
Corina - 11:33 25#
Jason R. - 8:03 65#
Mark - 5:44 Rx
Danny - 4:58 Rx
Stephanie - 9:00 Mod
Yvonne - 7:58 Rx
Marika - 11:34 Rx
Subhi - 10:47 Rx
Tyler M. - 9:52 Rx
Jenifer - 11:46 43#
Steve P. - 12:05 65#
Tim - 8:12 Rx
Rich E. - 7:37 Rx
Charise - 8:45 Rx
Jason T. - -- Mod
Ronak - 8:35 48#
Jacqueline - 13:16 33#
Arun - 11:25 45#
Kaela - 8:38 Rx
Lindsay Z. - 6:53 Rx
Amarjit - 9:22 65#
Khoi - 11:55 15#
Mike T. - 9:07 70#
Fernando M. - 9:36 Rx

Today was the busiest day ever at Myo!

1.2.14 Rosie

WOD: Rosie (Happy Birthday Rosie!)

Skill: Sit Up, Stand Ups

3 Rounds for time.
10 Pull Ups
12 Alternating Russian KB Swings (1.5p/1p)
10 Box Jumps (24"/18")
12 Hollow Rocks

Sit Up, Stand Ups are about speed and flexibility.  Be sure to take the time to mobilize your ankles.  They play a very important role in squatting and speed movements like the clean or snatch.  Start by doing ankle rolls, stretching on the rig or dumbbells, foam roller, etc.

Regina - 8:02
Orlando - 7:39
Tyler M. - 8:31 Rx
Mike R. - 7:22 10kg
Jaclyn - 5:18 10kg
Victoria - 6:34 10kg
Taylor - 7:57 Rx
Jen D. - 5:48 10kg
Fernando D. - 9:10 (5Rds) 20kg
Robert - 6:30 Rx
Jordan - :) (Adam Brown)
Tim - 31:42 (Adam Brown)
Tyler R. - 6:10 Rx
Anthony - 12:08 Rx
Roheet - 6:38 14kg
Bobs - 7:30 16kg
Connor - 7:37 Mod
Danielle - 6:06 12kg
Elisa - :)
Joe - 4:39 Rx
Jason G. - 7:14 Rx
Greyson - 10:46 Mod
Patricia - 7:08 8kg
Angie - 5:50 10kg
Vanessa - 5:50 14kg
Stephanie - 5:49 8kg
Delilah - 7:18 8kg
Bryce - 5:36 16kg
Joobin - 5:36 Rx
Spice - 6:06 Rx
Kaela - 6:43 12kg
Subhi - 7:25 20kg
Lark - 7:26 8kg
Miles - 5:41 20kg
Angela - 6:40 12kg
Tom S. - 5:50 Rx
Jessica - 5:36 14kg
Amarjit - 7:16 16kg
Ben - 6:10 Rx

11.20.13 Chipster

WOD: Chipster

Skill: American KB Swings / Sledgehammer Review / Sit Up Stand Ups

1RFT
100 American KB Swings (20kg/12kg)
100 Double Unders
100 Sledgehammers 
100 Back Squats w/ Bar (45#/33#)

Get the back involved at the top of the KB swing, good extension towards the ceiling and lock out those elbows.  Not too fast of a pace with the back squats, stay in control and work good depth!

Mike G. - 20:18 12kg
Tara - 18:26 Rx
Tyler - 22:38 20kg
Roheet - 25:25 14kg
Victoria - 26:25 14kg
Tom S. - 27:20 Rx
Mike R. - 23:24 8kg
Anthony - 17:54 20kg
Angela - 25:00 12kg
Keri - 19:54 12kg
Kyle M. - 19:22 Rx
Eric Sr. - 23:22 Mod
Jennifer P. - 14:26 Mod
Stephanie - 19:38 Rx
Mark - 10:05 Rx
Tom D. - -- Mod
Orlando - 20:21 14kg
OJ - 24:49 12kg
Anthony2 - 17:17 Rx
Dennis - 16:14 Rx
Angie - 19:04 10kg
Patricia - 26:27 8kg
Jordan - 16:28 Mod
Heather - 15:08 Rx
Jason G. - 17:28 20kg
Bob - 19:49 Mod
Brenda - 18:07 12kg
Vanessa - 17:35 Rx
David - 19:46 Rx
Bryce - 24:22 12kg
Adrienne - 14:41 Mod
Chris - 25:25 14kg
Nicole - 15:51 Rx
Kaela - 21:07 Rx
Tim - 18:50 Rx
Elisa - 16:23 Rx+
Danielle - 22:10 Rx+
Frank - 22:31 16kg
Drew - 21:55 16kg
Subhi - 19:44 16kg
Ada - 17:15 10kg
Yvonne - 22:10 Rx
Jason T. - 24:47 Rx
Ronak - 12:52 12kg
Danny - 13:59 Rx
Mike T. - 13:11 14kg
Fernando M. - 20:06 Rx

Way to push it today!

10.16.13 Six Shooter

WOD: Six Shooter

Skill: Standing Broad Jumps / Handstand Practice

1 Round
Run 750m
KB Ladder:
   Reps: 20 - 15 - 10 - 5
     Kg:  20 - 24 - 28 - 32 (Men)
             12 - 14 - 16 - 18 (Women)
20 Sit Up, Stand Ups
Standing Broad Jumps - 90ft.
# of Burpees = # of Jumps divided in half
750m Run
15 Tire Flips

Tip of the Day: Be aware of your arms during the run.  Maximize efficiency by keeping the elbows at 90 degrees and the hands relaxed.  As you run try to keep your arm swing moving back & forth rather than side to side.  

Ronak - 14:50
Jamie - 22:37
Jen D. - 19:30
Tara - 11:54
Ben - 12:46
Nick Z. - 21:17
Lindsay Z. - 12:47
Vanessa - 13:00
Spice - 13:16
Nicole H. - 12:31
Danny - 12:42
Brenda - 15:47
Corretta - 14:24
Taylor - 14:12
Victoria - 16:02
Angela - 18:47
Keri - 15:19
Miles - 12:39
Kyle - M. - 14:24
Eric Sr. - 12:55 Mod
Jennifer P. - 26:52
Brandon - 18:35
Jordan - 14:23
Elisa - 16:45
Joe - 14:27
Angie - 12:14 Mod
Patricia - 19:14 Mod
Adam H. - 14:59 Mod
Jason G. - 16:43
Monike - 18:22
Heather - 14:27
Subhi - 17:32
Ryan - 13:13
Danielle - 17:30
Joobin - 14:05
Marika - 16:39
Fernando M. - 18:03
Rosie - 14:08
Drew - 16:27

Stretch those calves and roll out your arches with a LAX or golf ball!

9.14.13 Cobra

WOD: Cobra

Skill: DB Cleans / Kipping Pull Ups

3 Rounds for time.
50 Double Unders
20 Push Ups - X-Fit
12 DB Cleans (40#/20#)
5 Sit Up Stand Ups

Tip of the Day: We mention "triple extension" (extension of ankles, knees, and hips) while we are cleaning, snatching, and jumping; so why not during our double unders? In order to maintain a steady pace keep your feet together, maintain good posture, and focus on smaller quicker triple extensions.  Any other extra movement like raising your feet will sap energy and cause your to work harder.

Kenia - 13:21 15#
Oscar - 11:50 20#
Joobin - 9:31 25#
Cindy - 12:05 15#
Helma - 11:31 10#
Edwin - 10:23 20#
Eric D. - 12:27 25#
Ben - 9:51 Rx+
Tom D. - 14:55 Rx+
Stephanie - 9:42 15#
Nicole H. - 9:13 Rx
Jason G. - 9:53 45#
Corretta - 16:16 Rx
Heather - 11:02 Rx
Gabe - 12:19 Rx
Kristie - 13:10 10#
Subhi - 14:58 25#
Jenn - 8:44 15#
Jenna - 8:30 Rx
Jamie - 15:07 10#
Ronak - 10:57 30#
Tyler - 16:11 30#
Kyle M. - 14:38 40#
Kristina - 11:50 25#
Vanessa Ch. - 14:12 20#
Cara - Row
Rosie - 12:55 30#
Drew - 14:41 30#

Congrats Tim and Kaela on their marriage today!

7.20.13 Cujo

WOD: Cujo

Skill: Split Jerk 5x5 / Sit Up Stand Up x 10

21 - 15 - 9
Split Jerk (125#/85#)
Sit Up Stand Ups
Bear Crawl x 1 (50 ft)
Box Jumps (24"/18")

Tip of the Day: Keep it simple.

 Marika - 12:04 25#
Vanessa Ce. - 12:19 35#
Cindy - 12:10 35#
Tyler - 15:27 60#
Abby - 16:32 Rx
Adam - 16:50 65#
Vanessa Ch. - 13:32 53#
Nicole H. - 12:10 63#
Sean L. - 16:30 75#
Susie - 12:02 20#
Tom S. - 16:05 95#
Jason G. - 14:36 95#
Kaela - 10:41 (Mod)
Tim - 10:22 85#
Rich - 9:43 Rx
Jenna - 10:59 73#
Jenn - 9:36 (Mod)
Leslie - 8:02 (Mod)
Corey - 10:31 (Mod)
Jeff - 15:13 65# (Mod)