Thursday, April 30, 2015

4.30.15 Louie

WOD: Louie

Skill: Dead lifts 5x5 @ 75-85% of 1RM

For time.
Run 1 Mile
then 
3 Rounds
20 Sit Ups
20 Russian KB Swings (24kg/16kg)

Focus: Percentage work with the dead lifts.  Keep your back straight!  Running for the week so go for a fast mile! 

Vanessa - 12:01 Rx
Carmen - 12:48 Rx
Jesse - 19:42 16kg
Chris S. - 16:21 18kg
Jen D. - 15:37 14kg
Kellie - 13:42 12kg
Teria - 15:08 123kg
Vince - 20:13 10kg
Joey - 17:51 Rx
Sruthi - 19:18 10kg
Mason - 13:39 Rx
Ryan - Mod
Adam - 14:40 Rx
Nick B. - 10:32 Rx
Jennifer P. - 13:54 Mod
Fernando - 35:53 Hero
Kris - SPT
Angie - Mod
Maira - 15:37 12kg
Brenda D. - 13:34 Rx
Cindy - 13:53 Rx
Trinh - 13:04 8kg
Nicole H. - 13:22 Rx
Bob - 14:05 14kg
Joobin - 11:30 Rx
Ray - 13:44 18kg
Gaylene - 12:39 16kg
Kristine - 13:26 14kg
Heather - Mod
Andres - 16:24 20kg
Chris T. - 15:56 Rx
Mark - 14:42 Rx
Stephanie B. - 13:17 14kg
Yajaira - 18:06 Rx
Leslie - 15:59 Rx
Delilah - 15:02 Rx
Tom T. - 13:53 12kg
Melina - 17:56 10kg
Jason T. - 15:33 20kg
Bri - 14:02 16kg
Irish - 15:22 Rx
Lauren - 13:00 Rx
Karen - 16:37 14kg
Kaela - 16:52 Rx
Ana - 12:26 Rx+
Tara - 13:28 16kg

Jessica - 17:59 Rx
Adrienne - 14:10 8kg
Abraham - 14:11 10kg

Wednesday, April 29, 2015

4.29.15 Barbarian

WOD: Barbarian

Skill: Overhead Squats 5,5,3,3,3,1,1,1,1

4 Rounds w/ a 15 Min Cap.
10 Toes to Bar
10 Back Squats (95#/73#)
10 Push Jerks (95#/73#)
10 Cal Row
10 Box Jumps (24"/20")

Focus: Overhead stability.  Slow and controlled in the decent.  Elbows must remain locked out.  Need to move fast and limit the breaks during the WOD in order to finish under the cap.


Steve P. - 156 95#
Kellie - 150 53#
Carmen - 150 73#
Megan PR'ing @ 193!
Jesse - 150 65#
Orlando - 153 95#
Regina - 150 73#
Joey - 13:33 Mod
Eric Sr. - 14:59 95#
Eddie - 12:22 Mod
Sruthi - 140 43#
Nick N. - 186 95#
Tom S. - 14:39 Rx
Mason - 179 Rx
Carla - 120 25#
Ryan - 180 Rx
Karen - 143 53#
Cindy - 160 73#
Brenda D. - 181 63#
Simon - 150 55#
Bob - Mod
Marika - 160 53#
Megan - 11:06 Rx
Joe PR'ing at 245!  Way to go!
Jason T. - 110 Rx
Vanessa - 175 Rx
Delilah - 130 53#
Chase - 180 85#
Martin - 184 85#
Ray - 183 85#
Mark - 13:59 Rx
Jacque - 184 Rx
Matt - 170 75#
Stephanie B. - 192 53#
Jose - 100 15#
Chris T. - 173 95#
Leslie - 152 Rx
Fernando - 11:59 Rx
Yajaira - 128 73#
Emily - 130 15#
Travis - 185 Rx
Chris A. - 140 35#
Jessica - 140 53#


Tim
Lauren
Tony
Ana
Irish
Subhi


Subhi, Lauren, and Tony working the Frankenstein Squat in the Advanced Lifting Class.

Tuesday, April 28, 2015

4.28.15 Elizabeth

WOD: Elizabeth

Skill: Clean Pull Under or Tall Clean

21 - 15 - 9
Cleans (135#/95#)
Ring Dips

Focus: Pull yourself into the squat with a shrug and high pull.  As soon as your elbows break you should be moving downward into the receiving position.  Keep the bar tight!  

Compare to 8.22.14 , 12.3.13

Carmen - 9:51 73#
Sheri - 9:58 43#
Kellie - 9:36 63#
Steve P. - 10:04 Mod
Jacque - 8:29 95#
Abby - 9:49 73#
Leslie - 7:00 83#
Nicole C. - 16:44 43#
Jen D. - 10:13 83#
Regina - 9:07 63#
Orlando - 10:41 135#
Nick Z. - 9:33 135#
Lindsay Z. - 7:12 65#
Jesse - 9:47 95#
Teria - 10:28 73#
Joey - 6:44 135#
Kaela - 10:03 83#
Jenifer - 7:33 73#
Amy La. - 9:22 33#
Nick N. - 7:49 115#
Andres - 9:41 95#
Mason - 9:54 Rx
Cara - 9:48 53#
Carla - 9:30 35#
Adam - 11:02 Rx

Tom S. - 10:06 Rx
Miles - 11:54 135#
Ryan - 7:53 115#
Tim - Mod

Megan - 7:05 Rx
Joe - 5:46 Rx
Chase - 7:47 95#
Angie - Mod
Patricia - 6:32 25#
Bethanie - 8:35 63#
John - 6:03 95#
Jason G. - 12:33 135#
Cindy - 11:00 93#
Bob - Mod
Vanessa - 9:59 83#
Delilah - 9:43 73#
Marika - 8:31 68#
Ray - 6:06 95#
Kristine - 10:58 83#
Vince - 9:18 75#
Brenda H. - 7:11 63#
Gaylene - 7:10 95#
Yajaira - 7:18 63#
Trinh - 7:00 35#
Chris T. - 7:26 135#
Maira - 5:43 55#
Melina - 7:56 43#
Stephanie V. - 7:02 63#
Tom T. - 9:25 Rx
Herman - 7:35 45#
Greyson - 13:14 105#
Cross - 8:51 55#
Subhi - 12:13 135#
Bri - 11:10 78#

Jesse G. (y) - 13:00 65#
Tony - 14:07 115#
Nicole H. - 8:45 83#
Robert - 7:58 Rx
Brenda D. - 13:12 93#
Karen - 8:03 53#
Irish - 9:06 73#
Jessica - 5:47 63#
Adrienne - 10:31 53#
Joobin - 7:13 Rx
Abraham - 6:55 53#
Ana N. - 7:35 15#
 


Monday, April 27, 2015

4.27.15 Chotchskis

WOD: Chotchskis

Skill: Push Press 3,3,3,3,3,3,3

2 Rounds
30 Pull Ups
30 Wall Balls (20#/14#)
75 Double Unders

Focus: Remember that the primary force production comes from the legs during the Push Press! 

Carmen - 12:28
Jesse - 16:34
Jen D. - 18:05
Sruthi finishing the Push Press.
Orlando - 13:38
Regina - 13:13
Eddie - 15:51
Eric Sr. - 17:12
Nick N. - 14:07
Vince - 13:36
Sruthi - 15:04
Jesse G. (y) - 12:31
Jon C. - Mod
Megan - 7:50 Rx
Joe - 8:43 Rx
Mason - 10:00
Anthony - 12:47 Rx
Bob - 10:22 
Andres - 11:40
Heather - 10:08
Sean L. - 11:02
Becca - 11:50
Chase - 12:52
Cindy - 12:44
Jason G. - 9:49
Jenifer - 13:20
Kristine - 17:23
Nicole H. - 11:13
Ray - 12:31
Mark - 11:06
Stephanie B. - 12:32
Jacque - 13:08
Working those Pull Ups...
Matt - 10:06
Simon - 12:38
Brenda H. - 11:13
Maira - 10:42
Melina - 11:48
Robert - 11:14
Chris T. - 12:51
Tom T. - 10:07
Jason T. - 15:54 Rx
Trinh - 12:55
Gaylene - 13:24
Travis - 21:26
Subhi - 13:06
Adrienne - 15:11
Ana - 14:10
Jessica - 15:59
Ian - 10:20
Joobin - 8:33 Rx
Brenda D. - 13:12
Abraham - 10:30
Amarjit - 13:21
 


Sunday, April 26, 2015

4.26.15 Sunday Funday

WOD: Sunday Funday

Skill: Kipping and handstand practice

For time.
20 Clean & Jerks (135/95#)
20 Box Jumps (24"/20")
20 Alternating KB Swings (12kg/8kg)
20 Hang Snatches (95#/65#)
20 Box Jumps
20 Alt. KB Swings
20 Squat Cleans (135#/95#)

Focus: Thanks for coming out and joining us for our 2nd Year Anniversary!


Nita - 14:45 53/35
Vincent - 17:38 65/45
Vanessa C. - 16:04 73/53
Sergio - 21:05 95/65
Sruthi - 18:26 43/35
Brenda H. - 17:17 63/45


Saturday, April 25, 2015

4.25.15 Son of a Bear

WOD: Son of a Bear

Skill: Snatch Balance 5x6

5 Rounds.
60ft Bear Crawl
10 Front Squats (95#/73#)
40 Double Unders
10 Pull Ups

Focus: Speed to lockout during the snatch balance.  Do not be in a rush to get out of the bottom of the squat.  Get comfortable down there!

Join us tomorrow at Almaden Lake Park around noon for food and drinks.  Park on Winfield and bring a friend!

Manish - 22:50 65#
Will - 22:26 85#
Kris - SPT
Ana - 16:21 53#
Lauren - 14:08 53#
Christina - 18:34 35#
Chris T. - 24:19 95#
Subhi - 21:08 95#
Nita - 16:44 53#
Joel - 18:02 65#
Teddy - 18:42 95#
Chris S. - 28:35 85#
Nicole C. - 22:30 43#
Jason T. - -- 95#
Nick B. - 9:22 Rx
Ryan S. - Mod
Chase - 16:20 Mod
Joobin - Mod
Brenda D. - 12 Speights
Cara - 19:59 53#

Friday, April 24, 2015

4.24.15 Speights

WOD: Speights

Skill: Squat Cleans 5,5,3,3,3,1,1,1,1

12 Min EMOM
10 Wall Balls (20#/14#)
40yd Sprint

Focus: Quality!  Go hard in the WOD, sprint!


Ming - 12 Rx
Barry - 12 Rx
Joey - 12 Rx

Carmen - 12 14#
Manish - 12 12#
Danielle - 12 Rx
Jesse - 11 14#
Jen D. - 11 Rx
Travis - 12 Rx
Ray - 12 14#
Teria - 12 Rx
Kaela - 12 Rx
Eric Sr. - 11 Mod
Bri - 12 Rx
Orlando - 12 Rx
Regina - 12 Rx
OJ - 12 16#
Sruthi - 12 10#
Leslie - 12 Rx
Tom S. - 12 Rx
Amy - 10 14#
Miles - 12 Rx
Fernando - 12 Rx+
Chase - 12 Rx
Bethanie - 12 Rx
Joe - Mod
Cindy - 12 Rx
Greyson - 12 Rx
Gaylene - 9 Rx
Travis and his son Jordan
Brenda H. - 12 12#
Mark - 12 Rx
Ana - 12 14#
Marika - 12 14#
Andres - 12 Rx
Jacque - 12 Rx
Matt - 12 16#
Trinh - 11 10#
Chris T. - 12 Rx
Jessica - 12 12#
Govinda - Mod

Nick B.
Robert

Joobin
Subhi
Lauren
Tony




Thursday, April 23, 2015

4.23.15 Nate

WOD: Nate

Skill: Double Under Practice

20 Min AMRAP
2 Muscle Ups
4 HSPU's
8 KB Swings (32kg/16kg)

Focus: Double Under proficiency.  Pick a target on the wall and focus on it!  Scale the muscle ups with Chest to Bar Pull Ups.

Compare to 12.30.133.23.13

Join us this Sunday for our Myo Turns 2 BBQ @ Almaden Lake.  Food and drinks around noon!


Abby - 146 16kg
Jesse - 128 12kg
Regina - 182 16kg
Orlando - 158 24kg
Rich V. - 74 32kg
Joobin - 114 Rx
Teria - 196 10kg
Joey - 144 32kg
Vince - 182 8kg
Nick N. - 156 12kg
Sruthi - 210 10kg
Chase - 113 16kg
Adam - 171 24kg
Mason - 112 28kg
Amy - 284 10kg
Eric G. - 154 14kg
Miles - 171 20kg
Ryan - 186 24kg
Bob - 308 14kg
Kris - SPT
Carmen - 300 16kg
Joe - 172 Rx
Stephanie V. - 189 12kg
Tim - Mod
Vanessa C. - 197 16kg
Angie - 210 Mod
Marika - 202 16kg
Cindy - 202 14kg
Megan - 179 Rx+
Karen - 252 10kg
Mark - 12:06 Betty
Ray - 308 6kg
Jewi - 146 8kg
Andres - 210 20kg
Chris T. - 183 24kg
Stephanie B. - 210 14kg
Christina - 212 10kg
Leslie - 196 16kg
Yajaira - 212 12kg
Irish - 232 14kg
Gaylene - 288 16kg
Nicole H. - 275 12kg
Danielle - 254 16kg
Kristine - 266 14kg
Ian - 252 16kg
Brenda D. - 283 14kg
Tony - 128 18kg
Bethanie - 212 12kg
Adrienne - 300 8kg
Abraham - 294 10kg
Jessica - 240 12kg

Most Consecutive Double Unders:
Joobin - 203
Vanessa C. - 91



Wednesday, April 22, 2015

4.22.15 D.O.D.

WOD: D.O.D.

Skill: Knee to Elbow 4x15

21 - 15 - 9
Dead lifts (185#/133#)
Push Ups
Overhead Plyo Lunges (25#/10#)

Focus: Knee to Elbow progressions.  When stringing the knee to elbow together try to 'stab' the ground on the way down and then immediately pull them back up. If you stop your momentum it becomes much more of a strict movement and in turn, slower.

Jen D. - 10:32 103#
Kellie - 8:19 83#
Jesse - 11:51 115#
Becca - 8:19 93#
Teria - 8:57 83#
Eric Sr. - 9:19 135#
Joey -7:43 Rx
Mason - 8:48 Rx
Carla - 13:00 35#
Cara - 15:44 73#
Ryan - 9:11 Rx
Eric G. - 10:20 115#
Karen - 7:50 83#
Joe - 4:44 Rx
Bob - Mod
Brenda D. - 6:11 83#
Cindy - 6:19 Rx
Simon - 7:14 85#
Nicole H. - 5:03 73#
Chase - 6:09 135#
Jennifer P. - Mod
Vanessa C. - :50 Rx
Tabitha - 7:36 35#
Tara - 6:17 Mod
Heather - 7:16 103#
Kristine - 7:25 123#
Lindsay Z. - 7:40 83#
Nick Z. - 9:34 Rx
Emily - 10:26 35#
Chris A. - 14:20 65#
Leslie - 7:58 Rx
Ray - 6:28 115#
Jacque - 7:19 Rx
Matt - 11:19 155#
Melina - 8:07 53#
Tom T. - 7:06 Rx
Yajaira - 10:31 93#
Martin - 6:58 135#
Robert - 5:13 Rx
Travis - 8:15 Rx
Steve P. - 7:11 65#

Ana 
Joobin
Subhi
Irish

Tuesday, April 21, 2015

4.21.15 Betty

WOD: Betty

Skill: Pendlay Rows 4x10

5 Rounds 
12 Push Press (135#/93#)
20 Box Jumps (24"/20")

Focus: Be sure to load the legs and keep the abs tight during the Pendlay Rows.  Keep the back as straight as possible!

Myo Turns 2 BBQ this Sunday at Almaden Lake Park around 12pm.  Be there and bring a friend!

Carmen - 13:26 63#
Joobin - 16:14 Rx
Rich V. - 11:17 Rx
Abby - 8:41 53#
Jesse - 12:25 65#
Leslie - 9:26 53#
Regina - 14:51 73#
Orlando - 12:27 115#
Kellie - 12:39 53#
Jen D. - 16:27 53#
Vanessa C. - 14:53 73#
Kaela - 18:57 73#
Chris S. - 20:44 95#
Nicole C. - 17:06 45#
Eddie - 11:40 Mod
Nick N. - 11:59 95#
Adam - 15:50 115#
Miles - 16:42 115#
Tom S. - 14:19 Rx
Ryan - 15:44 115#
Angela - 16:19 73#
Tara - 14:11 63#
Angie - Mod
Amarjit - 13:56 75#
Joe - 10:43 Rx
Sean L. - 13:14 85#
Megan - 5:28 Rx
Bob - 18:70 83#
Cindy - 13:36 73#
Brenda D. - 13:30 63#
Becca - 11:29 63#
Robert - 10:14 Mod
Kristine - 16:15 73#
Heather - 12:25 43#
Andres - 12:56 115#
Bri - 8:38 53#
Stephanie B. - 12:40 53#
Ray - 11:03 75#
Martin - 12:32 105#
Yajaira - 15:33 63#
Chris T. - 18:42 115#
Gaylene - 13:52 83#
Tom T. - 14:48 105#
Melina - 14:15 35#
Chase - 11:42 35#
Jacque - 19:30 95#
Matt - 17:42 95#
Trinh - 8:50 20#
Adrienne - 11:34 53#
Jenifer - 13:10 63#
Irish - 10:10 53#
Lauren - 13:33 73#
Tony - 16:07 95#
Steve P. - 11:54 65#
Tim - Mod
Bethanie - 11:51 53#
Ana - 13:55 73#
Nick B. - Mod
Stephanie V. - 14:40 63#
Jessica - 18:38 63#
Ian - 13:45 75#
Subhi - 14:34 Mod
Karen - 12:42 53#




Monday, April 20, 2015

4.20.15 Gains by Fire

WOD: Gains by Fire

Skill: Power Snatches 5x7

4 Rounds
15 Hand to Elbow Planks
20 Power Cleans (135#/103#)
15 Sit Ups
10 Burpees

Focus: We stress technique everyday, sometimes you just have to trust your practice and let it rip.  Practice moving fast, test your self.  If you fail that's okay, consider it a working rep to improve yourself.  Power snatch is all about positioning and speed!

BBQ this Sunday @ Noon (Almaden Lake)!


Jesse - 165 65#
Orlando - 180 115#
Regina - 172 83#
Jen D. - 181 83#
Leslie - 85 83#
Teria - 183 63#
Eric Sr. - 180 95#
Sruthi - 190 35#
Mason - 190 Rx
Amarjit - 175 115#
Ram - 200 135#
Tom S. - 205 Rx
Jenifer - 173 63#
Ryan - 207 115#
Tim - 20:16 Rx
Andres - 215 95#
Jennifer P. - 9:22 Mod
Joe - 15:56 Rx
Megan - 15:07 Rx
Becca - 18:23 63#
Brenda D. - 202 83#
Mark B. - 201 Rx
Cindy - 172 93#
Maira - 216 63#
Simon - 120 55#
Tom T. - 210 105#
Marika - 205 63#
Vanessa C. - 216 83#
Delilah - 195 73#
Nicole H. - 232 83#
Jacque - 190 Rx
Matt - 144 95#
Melina - 195 45#
Brenda H. - 210 63#
Christina - 181 35#
Chris T. - 184 115#
Ray - 213 85#
Jewi - 230 15#
Kaela - 173 83#
Irish - 199 83#
Jason T. - Mod
Gaylene - 232 83#
Travis - 155 Rx
Ana - 232 83#
Lauren - 19:50 83#
Fernando - 18:54 Rx
Tony - 155 115#
Angie - 120 53#
Adrienne - 19:08 53#
Danielle - 217 103#
Jessica - 227 53#
Ian - 225 95#
Eric G. - 19:14 65#