5.31.14 Stout

WOD: Stout

Skill: Rope Climbs

3 Rounds for time.
21 Pull Ups
5 Overhead Squats (155#/103#)

Maintain a good press with your shoulder to your ears.  Lower yourself slowly into the bottom of the squat.  If you drop too fast the weight can dictate what happens and sway you in one direction or the other.

Abby - 9:57 73#
Tara - 5:52 Mod
Kody - 8:31 135#
Irish - 7:34 33#
Vanessa - 7:52 53#
Teria - 7:51 15#
Dennis - 7:43 115#
Nick Z. - 7:44 135#
Lindsay Z. - 5:38 53#
Jen D. - 11:44 43#
Kyle M. - 11:14 115#
Kaela - 7:21 53#
Mason - 8:27 65#
Fernando D. - -- Mod
Megan - 7:09 Rx
Jason T. - -- Mod
Tom S. - 6:56 115#
Jake - -- Mod
Ruben - 7:00 95#
Connor - 8:04 45#
Tim - 11:52 115#
Guillaume - SPT
Chris T. - 8:04 45#
Mike T. - 10:44 95#
Danielle - 10:08 83#
Jenna - 8:31 85#
Greyson - SPT
Cross - SPT
MFF - 5:08 Rx

5.30.14 2014 Regionals Event 6

WOD: 2014 Regionals Event 6 (Mod)

Skill: Inverted Burpees

28 Min Time Cap
50 Calorie Row
50 Box Overs (24"/18")
Run 500m
50 Wall Balls (20#/14#)
50 Ring Dips
50 Wall Balls
Run 500m
50 Box Overs
50 Calorie Row

Pace! The actual event had Dead lifts @ 180#/120# instead of our 500m run.

Abby - 240 Reps
Jen D. - 228
Joey - 320
Jason R. - 256
Carmen - 310
Becca - 256
Teria - 258
Maira - 256
Regina - 310 Mod
Orlando - 255
Kody - 330 Rx
Kristine - 240
Taylor - 256
Maria - 225
Corretta - 213
Eric Sr. - 28:15 Mod
Tom S. - 260 Rx
Mason - 260
Ryan - 260
Anthony - 258 Rx
Roheet - 257
Joe - 338 Rx
Angie - -- Mod
Megan - 311 Rx
Bob - 295 Mod
Mike T. - 255
Brenda D. - 19:40 Mod
Tom S. - --Mod
Ana L. - 27:29 (25)
Tom D. - 313 Rx
Leslie - 27:15 (25)
Cara - 24:20 Mod
Roheet - 41:00
Sean O. - 296 Rx
Jason G. - 199 Rx
Kaela - 225
Tyler M. - 235
Dennis - 27:02 Rx
Vanessa - 254
Jennifer P. - 259
Delilah - 257
Brenda H. - 256
Adrienne - 281
Amarjit - 260
Tim - 255
Jenna - 256
Marika - -- Mod

 

5.29.14 Expo

WOD: Expo

Skill: Back Squats 5x5 or 1RM Option

21 - 15 - 9
Toes to Ring
Burpees
Push Press (115#/65#)

Remember the difference between a Push Press vs a Push Jerk.  While pressing we are fully extended and not dipping back under the bar to finish the movement.  Keep your abs real tight while overhead.

Abby - 12:00 63#
Jen D. - 18:26 Rx
Joobin - 11:02 75#
Kody - 10:11 Rx
Orlando - 15:38 115#
OJ - 12:42 65#
Roheet - 12:19 75#
Teria - 11:02 33#
Ethan - 11:15 Mod
Anthony - 13:07 Rx
Oscar - 15:10 65#
Irish - 12:34 33#
Taylor - 17:44 Rx
Adam - 15:15 95#
Mason - 16:30 95#
Ryan - 17:05 95#
Angela - 17:03 53#
Joey - 9:25 Rx
Sarah - 16:11 Mod
Dennis - -- Mod
Nicole - 307 Reps
MacKenzie - 8:31 53#
Danny - 8:32 Rx
Joe - 9:56 Rx
Tom D. - 11:25 Rx
Brenda D. - 12:02 53#
Tim - 14:21 Rx
Robert - 1:11:46 Murph 
Ruben - 11:29 Rx
Bryce - 17:36 Mod
Tara - 9:31 Rx
Heather - 12:31 53#
Charise - 11:52 53#
Rich E. - 12:48 75#
Megan - 7:25 Rx+
David - 12:32 Rx
Jovany - 19:!7 65#
Greyson - SPT
Cross - SPT
Bob - 11:03 65#
Stephanie - 12:17 43#
Mark - 13:56 Rx
Ronak - 14:39 53#
Chase - 11:02 75#
Kristine - 13:23 53#
Gaylene - 14:24 Rx
Karen - 14:20 53#
Chris T. - 15:23 115#
Greg - 15:58 95#
Danielle - 18:12 Rx
Jason T. - -- Mod
Clay - 9:42 Rx
Jason R. - 16:48 95#
Monike - 12:45 Mod
Leslie - 14:20 Rx
Brenda H. - 15:27 43#
Jenifer - 16:10 43#
Ana L. - 14:33 53#
Fernando M. - 12:31 Rx
Maria - 16:14 63#
Merlina - 14:37 43#
Ram - 15:21 95#
Jessica Hg. - 15:57 53#
Kaela - 13:14 Rx
 

5.28.14 Finn

WOD: Finn

Skill: Muscle Up Progressions

5 RFT.
5 Squat Cleans (135#/83#)
20 Walking Lunges
15 Ring Rows
Tire Flips (1 in 1st Round, 2 in 2nd, and so on)

Position is key.  Violent row is needed for muscle ups, don't just pull yourself to the rings , pull yourself over the rings.  

Ana N. - 15:31 45#
Regina - 18:11 Mod
Joobin - 15:21 Rx
Abby - 21:45 Rx
Brenda D. - 14:57 68#
Vanessa - 14:18 63#
Maira - 16:01 45#
Kody - 15:05 115#
Corretta - 20:55 Rx
Maria - 18:37 53#
Taylor - 18:34 Rx
Amy - 20:05 53#
Ryan - 18:45 95#
Tom S. - 19:20 Rx
Angela - 17:36 73#
Jennifer P. - 17:47 45#
Kristine - 15:55 53#
Mike T. - 17:37 95#
Jen D. - 21:06 63#
Cara - 19:02 43#
Angie - 13:42 43#
Tara - 13:28 Rx
David A. - 18:53 Rx
Bentli - 18:40 Rx
Anthony - -- Mod
Robert - 11:33 Rx
Dennis - 12:34 Rx
Joe - 11:19 Rx
Ruben - 13:27 Rx
Guillaume - SPT
Miguel - 19:50 (4) Rx
Emmanuel - 19:30 (4) 20#
Tom D. - 17:12 Rx
Kody - -- Mod
Bob - 14:02 20#
Becca - 19:35 63#
Ronak - 15:25 53#
Adrienne - 14:19 35#
Heather - 11:27 43#
Tyler M. - 19:46 115#
Martin - 14:18 95#
Grant - 14:58 95#
Carmen - 12:26 Mod
Delilah - 18:13 53#
Stephanie - 14:12 53#
Mark - 18:53 Rx
Joey - 14:22 Rx
Yajaira - 22:48 53#
Charise - 12:49 63#
Rich E. - 12:52 85#
Tim - 19:57 Rx
Chase - 12:05 95#
Alex - 13:52 95#
Irish - 19:23 43#
Nick Bre. - 13:34 Rx
Madison - 14:14 Mod
Brenda H. - 16:41 43#
Clay - 13:30 Rx
Lindsay Z. - 15:09 53#
Nick Z. - 18:18 Rx
Jessica He. - 15:47 63#
Leslie - 19:41 Rx
Marika - 19:30 53#
Nicole - 17:32 Rx
Amarjit - 17:14 95#
Fernando M. - 20:53 Rx
Ram - 19:07 115#

Thank you to Nutrishop San Jose for stopping by today and sampling some supplements.  They will be back next Tuesday to answer any questions you might have.

5.27.14 Unrelenting

WOD: Unrelenting

Skill: Dead lifts 10,10,10,10

15 Min AMRAP
7 Power Snatches (95#/65#)
21 Double Unders
21 Russian KB Swings (32kg/20kg)

Work proper positions for the dead lifts rather than going super heavy.  Chest out and hips below the shoulders.  Use your legs!

Orlando - 203 Reps 85#
Regina - 269 Mod
OJ - 198 55#
Jenifer - 252 33#
Abby - 203 63#
Carmen - 343 43#
Teria - 250* 5#
Joobin - 224 Rx
Joey - 403 95#
Maira - 301 33#
Vanessa - 252 43#
Anna - 239 43#
Kody - 201 85#
Taylor - 199 Rx
Irish - 202 25#
Ryan - 206 85#
Anthony - 227 Rx
Ethan - 294 Mod
Mason - 262 85#
Jason P. - 343 Mod
Miles - 273 75#
Cara - 247 33#
Tara - 196 65#
Jessica He. - 251 53#
Fernando D. - 296 Rx
Becca - 252 43#
Kody - --Mod
Marika - 231 43#
Megan - 352 Rx
Joe - 330 Rx
Tom S. - -- Mod
Sean O. - 245 24kg
Tyler M. - 198 75#
Cross - SPT
Greyson - SPT
Jennifer P. - 350 25#
Nicole - 246 Rx
Stephanie - 273 33#
Robert - 261 95#
Chase - 238 75#
Alex - 224 65#
Jenna - 226 Rx
Chris T. - 201 95#
Mark - 224 Rx
Delilah - 276 33#
Jen D. - 193 53#
Danielle - 199 Rx
Mike T. - 228 73#
Ronak - 273 43#
Brenda D. - 279 53#
Gaylene - 237 65#
Kristine - 306 33#
Ana L. - 204 53#
Igdalia - 156 Mod
Merlina - 245 33#
Maria - 252 53#
Amarjit - 245 85#
Karen - 252 33#

5.26.14 Murph

WOD: Murph

Michael Murphy

Special thank you to all the military men and women who serve and have served this great country. 

Thank you to Nutrishop San Jose for providing commemorative "Murph" shirts!  Check them out for all your workout supplementation. 

Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile

If you have a weight vest of body armor, wear it.

"Myo's Rx" would be to do all the sets as programmed (not partitioned), however scale as needed to complete the hero WOD.


Becca - 1:02:10
Austin - 56:39
Nick L. - 56:44
Maira - 56:15
Brenda H. - 56:19
Bob - -- Mod
Tim - 1:19:40 +
Jordan - 56:22 +
Danielle - 1:16:30
Jenna - 1:11:16
Grant - 1:26:00
Joobin - 1:05:10
Adrienne - 53:00
Rick - 1:04:33
Adam - 1:13:00
Mason - 1:07:50
Kaela - 1:32:37
Patricia - 1:06:25
Amarjit - 58:39
Lindsay Z. - 51:29
Steve V. - 1:05:44 +
Karen - 47:00
Eric Sr. - 1:12:18
MFF - 1:07:40
Megan - 54:39
Jason G. - 1:16:04
Dennis - 58:53 +
Anthony - 51:31
Jaclyn - 1:08:48
Angie - 1:09:20
Tyler R. - 1:09:20
Tom S. - 1:06:46
Jason T. - 1:12:58
Tara - 1:27:25
Will - 1:05:00
Brenda D. - 1:00:03
Ernie - 58:05
Bernie - 1:00:43

 

5.25.14 The Mission

WOD: The Mission

Skill: Light running Warm up

20 Min AMRAP
Army Crawl
10 Sledgehammers from the Top
Run 75m
10 Sledgehammers from the Side
10 Burpees
10 Sledgehammers from Under
1 Rope Climb
10 Walking Lunges

Abby - 4 Rounds 7 Reps
Mason - 4 Rounds 12 Reps
Ryan - 4 Rounds 12 Reps
Karen - 3 Rounds 22 Reps
Jessica Hg. - 3 Rounds 11 Reps
Teria - 4 Rounds 23 Reps

Enjoy the rest of the holiday weekend!  Get ready for Murph tomorrow!

5.24.14 Delilah

WOD: Delilah (Happy Birthday Delilah!)

Skill: Strict Leg Raises

3 Rounds for time.

15 Dead lifts (225#/155#)
35 Push Ups
2 Laps w/ Med Ball (20#/14#)

Abby - 19:50 Rx
Kody - 19:48 Rx
Taylor - 25:52 145#FS
Patricia - 19:53 53#
Adam - 17:05 Rx
Ryan - 16:24 155#
Tom S. - 18:53 Rx
Teria - 17:44 53#
Ram - 19:17 165#
Megan - 18:00 Rx
Delilah - 18:51 93#
Vanessa - 16:55 113#
Chris T. - 21:33 185#
Greg - 20:10 185#
Dennis - -- Mod
Anthony - -- Mod
Jason T. - -- Mod
Bryce - -- Mod
Rich E. - 18:30 185#
Ryan S. - -- Mod
Jaclyn - -- Mod
Angie - -- Mod
Jake - -- Mod
Ruben - 15:46 203#
Carmen - 16:19 93#

5.23.14 Holleyman

WOD: Holleyman (Mod)

Skill: Pistol Squats! 10,10,10,10,10

20 Rounds.
5 Wall Balls (20#/14#)
4 HSPU's
1 Power Clean (225#/185#)

Scale the pistols by using a band or low box.  Be sure to loosen up the ankles well. Full squats for the wall balls and work to lockout during the handstand push ups.

Oscar - 22:47 115#
Lindsay Z. - 19:55 83#
Jason R. - 20:52 135#
Leslie - 15:00 (13) 93#
Dennis - 29:38 175#
Kody - 29:32 165#
Taylor - 29:07 185#
Vanessa Ch. - 21:00 68#
Maira - 26:38 63#
Abby - 18:20 103#
Nicole - 20:57 93#
Jenifer - 25:01 73#
Orlando - 27:24 135#
Regina - 19:09 63#
OJ - 28:43 95#
Kenia - 21:54 63#
Corretta - 29:08 103#
Teria - 22:10 (15) 25#
Maria - 24:34 83#
Eric Sr. - -- Mod
Ana N. - 15:37 (15) 33#
Joey - 28:49 185#
Kristine - 20:35 63#
Gaylene - 20:01 115#
Joobin - 31:26 165#
Mike T. - 27:36 135#
Tom S. - 29:27 185#
Eddie - -- Mod
Jovany - 25:35 65#
Dennis - -- Mod
Jaclyn - 23:38 83#
Tyler R. - 32:36 205#
Jennifer P. - 21:41 45#
Bob - -- Mod
Joe - 24:00 (17) 185#
Ram - 26:51 135#
Brenda D. - 19:57 83#
Cara - 17:57 Mod
Tyler M. - 26:26 135#
Will - 22:53 185#
Sara - 22:25 83#
Tim - 27:03 185#
Corina - 24:47 35#
Fernando D. - 23:21 135#x2
Elisa - 32:21 95#
Danielle - 32:06 115#
Jenna - 25:25 115#
Marika -27:16 63#
Brenda H. -  26:50 53#
Kaela - 26:54 103#

5.22.14 Graduate

WOD: The Graduate

Skill: 100 Pull Ups for time.

4 Rounds.
30 Double Unders
20 Russian KB Swings (2pood/20kg)
30 Hollow Rocks
20 Ring Dips

Break up the pull ups into manageable sets.  If you gas yourself out by doing large sets it will make it very difficult towards the end.  Drive your heels into the ground during the KB Swings, speed should come from the hips. 15 Min Cap for Pull Ups & 20 Min Cap for WOD.

Abby - 8:09 B/ 15:09 20kg
Orlando - 12:27 J/ 19:34 24kg
Regina - 15:33 B/  369 Reps 14kg
OJ - 11:16 J/ 17:09 14kg
Jason R. - 10:28 J/ 340 Reps 20kg
Kody - 14:13 Rx/ 384 Reps Rx
Maira - 9:56 J/ 19:51 12kg
Taylor - 70 Reps Rx / 295 Reps 32kg
Mason - 12:53 Rx /19:49 24kg
Ryan - 15:21 Rx / 19:24 24kg
Adam - 11:57 Rx / 327 Reps 2pd
Shanice - 95 Rx / 17:05 16kg
Roheet - 12:36 Rx / 16:04 20kg
Ethan - 7:30 Mod / 16:42 Mod
Angela - 6:48 J / 18:43 16kg
Sarah H. - Mod / 14:04 Mod
Anthony - 5:50 Rx / 325 Reps Rx
Jaclyn - -- Mod
Sara - 10:20 B / 19:01 14kg
Ronak - 9:34 J / 12:17 16kg
Angie - -- Mod
Jake - -- Mod
Nicole - 12:03 B / 12:13 20kg
Brenda D. - -- / 16:24 14kg
Danny - 8:15 Rx / 12:48 Rx
MacKenzie - 14:05 Rx / 16:17 20kg
Tara - 12:22 Rx / 22:46 20kg
Miguel - -- Mod
Steve V. - 8:34 Rx / 24:20 Rx
Tyler R. - 7:35 Rx / 24:20 Rx
Megan - -- Mod
Sean O. - 8:58 Rx / 10:13 24kg
Joe - 4:55 Rx / 12:44 Rx
Ruben - 7:06 Rx / 13:23 24kg
Joobin - 10:01 Rx / 15:23 28kg
Bentli - 14:24 Rx / 16:55 24kg
Greg - 90 Reps Rx / 20:55 20kg
Bob - -- Mod
Stephanie - 8:48 J(50) / 17:12 Mod
Robert - 9:31 Rx / 19:24 Rx
Delilah - 14:59 B / 18:43 10kg
Irish - 9:46 J / 349 Reps 10kg
Jen D. - 7:08 J / 322 16kg
Leslie - 6:51 J / 19:27 16kg
David - 9:47 Rx / 20:33 Rx
Bryce - 86 Reps Rx / 296 Reps 16kg
Kyle - 95 Reps Rx / 20:00 18kg
Tim - 11:02 Rx / 297 Reps Rx
Subhi - 7:26 Mod / 18:57 20kg
Rich E. - 7:49 J / 16:21 24kg
Charise - 9:08 J / 18:02 20kg
Chris - 10:40 J / 347 Reps 32kg
Jessica Hg. - 6:34 J / 17:25 12kg
Marika - 7:13 J / 20:00 12kg
Ana - 8:09 J / 18:39 20kg
Kristine - 6:57 B / 395 Reps 10kg
Gaylene - 8:15 B / 19:24 20kg
Jenifer - 8:30 J / 395 Reps 8kg
Maria - 8:20 J / 16:42 14kg
Merlina - 8:29 J / 16:35 8kg
Kaela - 8:09 J / 18:23 16kg
Fernando M. - 96 Reps Rx / 395 Reps 32kg