Wednesday, September 30, 2015

9.30.15 Pump Sesh

Skill: Strict Press 7,7,5,5,3,3 - Weight by Feel

For time.
25 Pull Ups 
5 Push Ups
20 Pull Ups
10 Push Ups
15 Pull Ups
15 Push Ups
10 Pull Ups
20 Push Ups
5 Pull Ups
25 Push Ups

Sign up for Myo Mayhem 3 in the lobby - Nov. 7th (Rx, Scaled, Judge)

Billiam - 7:09 Rx
Lindsay Z. - 15:04
Eric Sr. - 18:20 Rx
Jenifer C. - 9:43
Tara - 11:24 Rx
Michele - 6:26
Angfela - 12:20
Shanon - 6:54 Rx
Tom S. - 11:53 Rx
Chris S. - 12:20 Rx
Kyle M. - Mod
Ray - 11:43
Gina - 9:46
Brenda D. - 10:52 Rx
Joe G. - 5:50 Rx
Mason - 9:10 Rx
Cindy - 14:44
Dennis - 5:38 Rx
Simon - 10:05
Karen - 9:27
Tom T. - 9:18 Rx
Tri - 7:37 Rx
Trinh - 8:09 Chase - 6:58 Rx
Jenna - Mod
Robert - 9:10 Rx
CJ - 6:19 Rx
Lori - 12:45 Rxish
Jesse - 9:44
Ravi - 12:45 Rx
Martin - 10:23 Rx
Stephanie V. - 15:07
Abraham - 7:37
Yajaira - 11:35
Melina - 9:02
Leslie - 11:56
Ryan C. - 11:17 Rx
Vanessa - 9:20 Rx
Steve P. - 12:19
Alex N. - 28:45
Delilah - 11:01
Ana D. - 12:51
Rick - 15:50

AWL
-Strict Press 3x4
-Push Press + Push Jerk - 2(4x3@ 70%) 3(2+2 @80%) 3(1+1 @95%)
- Snatch Grip Deadlift + Shrug + High Pull

Cristina R.
Gerard
Lauren
Tony
Ana L. 
Jason T.
Irish
Ram






Tuesday, September 29, 2015

9.29.15 Da Rockwilder

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

4 Rounds
9 Ring Dips
18 KB Swings (24kg,16kg)
30 Double Unders

The 3rd Annual Myo Mayhem will be on Saturday, November 7th!  Sign up by October 31st in the lobby! Rx'd & Scaled Divisions.  We'll need a few judges too!
PR Clean by Regina!  Way to fight for it!


Abby - 10:16
Orlando - 9:18
Jesse - 10:24
Regina - 8:41
Jenna - 7:23
Roheet - 5:41
Ernie - 6:18 Rx
Carla - 7:52
Adam - 10:00
Prince - 9:15
Michele - 6:26
Tara - 18:16 Rx
Lauren - 7:34
Anthony - Mod
Alex B. - 10:22
Lisa - 9:23
Gerard - Mod
Joe G. - 7:41 Rx
Megan - 13:03 Rx
Mason - 14:54 Rx
Andres - 11:32
Bob - Mod 
Cindy - 9:42
Rich E. - Mod
Gina - 10:25
Kristine - 8:05
Heather - 7:16
Tom T. - 8:07 Rx
Joobin - 6:13 Rx
Mark - 10:13
Trinh - 8:03
Brenda H. - 8:01
Melina - 6:39
Shanon - 7:02 Rx
Yajaira - 9:04
CJ - 10:39 Rx
Lori - 8:24
Ram - 7:29
Gaylene - 7:00
Chris T. - 10:47
Vanessa - 11:08 Rx
Brenda D. - 9:30
Karen - 9:07
Marika - 8:49
Jamie J. - 8:50
Danielle - 10:10
Jose E. - 8:56
Mariah - 10:26
Delilah - 10:09
Robert - 7:58 Rx
Alex N. - 10:56
Hoangdan - 9:28
Eric G. - 10:17
Cristina R. -  7:14



Congrats to all the PR's today!  Great job by everyone!

Regina - 108#
Mason - 205#
Vanessa - 103#
Cindy - 118#
Tom T. - 215#
Andres - 225#
Robert - 225#
Joe G. - 275#
Orlando - 195#
 

Monday, September 28, 2015

9.28.15 Fight Gone Bad

Skill: Deadlifts 8,8@60%,5@70%,2,2@80%

3 Rounds

1 Minute of Wall Balls (20#/14#)

1 Minute of Sumo Deadlift High Pulls (75#/53#)
1 Minute of Box Jumps (24"/20")
1 Minute of Push Press (75#/53#)
1 Minute of Rowing for Calories 
1 Minute of Rest

Score your total reps and Calories.

Jesse - 197 Mod
Jenna - 248 Rx
Orlando - 230 Rx
Regina - 198 Rx
Lauren - 250 Rx
Ernie - 308 Rx
Eric Sr. - 244
Anthony - 219 Rx
Vince - 190 
Roheet - 419 Mod
Angela - 175
Chase - 213
Cody - 191 
Nicole C. - 163
Chris S. - 142 Rx
Amarjit - 165 Rx
Gerard - 205 Rx
Joe G. - 228 Rx
Maira - 188
Megan - 345 Rx
Lisa - 199 Rx
Alex B. - 241 Rx
Bob - Mod
Brenda D. - 204 Rx
Bernie - 203 Rx
Mason - 241 Rx
Andres - 187 Rx
Christina R. - 263 Rx
Cindy - 225 Rx
Chris T. - 223 Rx
Kristine - 194 Rx
Tom T. - 238 Rx
Martin - 202 Rx
Melina - 203
Lori - 182
CJ - 296 Rx
Marika - 205
Brenda H. - 193
Joobin - 308 Rx
Gaylene - 224 Rx
Delilah - 168 Rx
Vanessa - 237 Rx
Shanon - 258 Rx
Jenifer - 198
Bryan - 213 Rx
Michele - 195
Jose E. - 241
Caitlynn - 197
Steve P. - 227
Danielle - 218 Rx
Adam - 194 Rx
Hoangdan - 150
Alex N. - 180
Ram - 201 Rx
Jason T. - Mod
Lindsay Z. - 250
 
 


Sunday, September 27, 2015

9.27.15 A.W.

Skill: Push Jerks 5,5,3,3,3,1,1,1,1

4 Rounds
12 Toes to Ring
6 Cleans (175#/123#)
6 Pull Ups
20 Double Unders

Jose E. - 15:30
Heather - 11:58
Kristine - 10:40
Nita - 14:17
Manish - 15:57
Jessica - 13:03

AWL
Lauren
Cristina R.
Nick B. 
Jason T.



Saturday, September 26, 2015

9.26.15 Tatum

Skill:  Run 1 Mile

11 Min EMOM
4 HSPU's
8 Russian Twists
2 Pistol Squats

Regina - 11
Gaylene - 11
Subhi - 11
Orlando - 11
Adam - 9
Manish - 11
Jenna - Mod
Nick B. - 11 Rx
Chris T. - 11
Megan - 11
Jamie J. - 11
Delilah - 11
Tyler - 11
Lindsay Z. - 11
Nita - 11
Prince - 11
Sean L. - 11
Dennis - 11 Rx

Friday, September 25, 2015

9.25.15 Ashley

Skill: Snatch Grip High Pull - 7,5,5,5,2,2

12 Min AMRAP
10 Pull Ups
20 Sit Ups
2 Full Snatch (135#/83#)
 
Carmen - 198 53#
Linday Z. - 220 53#
Eric Sr. - 160 95#
Ana L. - 185 53#
Regina - 159 53#
Hoangdan - 160 45#
Roheet - 162 Mod
Subhi - 161 Mod
Noemi - 197 35#
Chris S. - 205 95#
Nicole C. - 208 53#
Annie - 224 Mod
Mark - 160 95#
Mason - 160 115#
Megan - 160 Rx
Joe G. - 222 Rx
Cindy - 128 73#
Alex - 163 63#
Lisa - 192 63#
Brenda D. - Mod
Jenifer - 160 63#

Leslie - 136 73#
Ravi - 169 75#
Jesse - 160 125#
Kristine - 159 53#
Gaylene - 217 53#
Ray - 160 75#
Joe P. - 128 65#
Ryan C. - 160 95#
Andres - 138 95#
CJ - 160 Rx
Lori - 161 25#
Alex N. - 100 35#
Shanon - 231 63#
Chris T. - 128 115#
Stephanie V. - 126 63#
Karen - 172 35#

AWL
Overhead Squats - 10s down, 10s hold, up x 5 increasing load each set
Squat Cleans - 4,4,4@70%,2,2@85%,1,1,1@95%

Thursday, September 24, 2015

9.24.15 Spud

Skill: Front Squats 10,10,10,10 @ 60-70% 1RM

6 Rounds - Partner WOD
2 Mins of work.
Partner A.) Burpees
Partner B.) Calorie Row 
1 Min Rest

Score Cals rowed and total number of burpees.

Jenna & Carmen - 358
Regina & Orlando - 333
Lindsay Z. - 152
Hoangdan - 164
Michele - 119
Tom T. - 173
Carla & Adam - 245
Prince - 103
Bob - Mod
Ana L. & Tara - 321
Andres - 114
Megan - 6:47 Pope
Rich & Gerard - 330
Mason & Joe G. - 380
Maira & Brenda D. - 271
Cindy & Karen - 258
Joobin & CJ - 419
Melina & Trinh - 269
Ravi & Steve P. - 314
Chris T. & Martin - 332
Kristine & Leslie - 301
Becca - & Stephanie V.  - 279
Caitlynn & Jamie J. - 222
Cristina M. & Amelia - 248
Joe P. & Dustin - 320
Ronak & Irish - 312
Jason T. & Vana - 316
Jessica & Ian - Mod

Wednesday, September 23, 2015

9.23.15 Pope

Skill: Pendlay Rows 10,7,7,5,5,5

For time.
30 Cleans (135#/93#)
30 Jerks 
30 Knee to Elbow

Eric Sr. - 13:30 95#
Robert - 15:25 115#
Nicole L. - 11:45 35#
Vince - 12:45 95#
Carla - 10:11 33#
Ryan L. - 9:59 95#
Chris S. - 15:23 95#
Jesse - 12:11 65#
Brenda D. - Mod
Cristina R. - AWL
Karen - 7:13 53#
Ray - Mod
Joe G. - 7:41 Rx
Gina - 7:08 53#
Mason - 10:36 Rx
Becca - 7:34 68#
Bob -Mod
Cindy - 13:17 93#
Jenna - 9:01 93#
Mark - 11:11 135#
Stephanie B. - 10:33 63#
Marika - 10:46 68#
Tom T. - 11:31 115#
Rich E. - 12:57 95#
Amarjit - 12:12 115#
Ram - 13:13 115#
Martin - 8:03 95#
Yajaira - 14:32 83#
Ryan C. - 10:02 115#
Trinh - 8:09 35#
Brenda H. - 12:46 73#
Shanon - 8:55 83#
Lori - 6:51 45#
CJ - 6:14 Rx
Leslie - 11:25 83#
Melina - 10:02 63#
Critina M. - 11:20 53#
Travis - 11:42 115#
Caitlynn - 12:40 53#
Alex N. - 14:35 65#
Tyler - 12:24 95#
Steve P. - 11:45 95#
Jessica - 13:08 73#
Vanessa - 16:04 Rx
Delilah - 16:03 73#
Stephanie V. - 12:32 73#
Amelia - 10:20 35#

AWL
Split Jerks 6,6,6 @65% 3,3,3,3 @80% 1,1,1,1 @90+%
1.25 Front Squats

Joobin
Dennis
Danielle
Vana
Lauren
Tara
Irish
Ana L. 
Jenifer
Bryan

Tuesday, September 22, 2015

9.22.15 Diamond in the Rough

Skill: Bar Muscle Ups 4,4,4,4,4

21 - 15 - 9
Deadlifts (225#/153#)
Box Jumps (24"/20")

Happy Birthday Blane!

Kellie - 6:47 103#
Orlando - 6:10 205#
Regina - 7:45 143#
Lindsay Z. - 4:42 103#
Jenna - 6:12 Rx
Carmen - 6:50 Rx
Vanessa - 6:54 Rx
Delilah - 8:06 123#
Ernie - 5:28 Rx
Vince - 8:51 115#
Adam - 8:37 135#
Carla - 8:10 53#
Ryan L. - 9:32 185#
Tom S. - 7:47 Rx
Robert - 6:03 Rx
Anthony - 5:49 Rx
Cristina R. - 5:19 Rx
Joe G. - 4:52 Rx
Gerard - 6:54 Rx
Mason - 6:11 Rx
Bob - Mod
Gina - 5:00 73#
Tara - 5:08 Rx
Jesse - 8:06 65#
Cindy - 8:00 Rx
Jason T. - 8:34 185#
Mark - 6:27 185#
Sean L. - 10:05 215#
Andres - 9:05 Rx
Kristine - 6:32 133#
Becca - 6:30 103#
Marika - 6:30 103#
Yajaira - 6:18 113#
Melina - 6:03 73#
Tom T. - 8:27 Rx
Bernie - 8:10 Rx
Shanon - 7:46 Rx
Ray - 6:49 125#
CJ - 5:07 Rx
Lori - 6:30 73#
Maira - 6:12 83#
Jamie J. - 6:09 55#
Chris T. - 8:45 Rx
Ram - 10:28 Rx
Gaylene - 6:10 Rx
Jose E. - 9:20 185#
Lauren - 5:19 133#
Tony - 11:07 185#
Irish - 5:51 123#
Alex N. - 8:35 85#
Steve P. - 6:28 145#
Jenifer - 6:41 123#
Karen - 7:15 103#
Rick - 11:23 155#
Ana D. - 5:50 73#
Hoangdan - 8:18 103#
Amelia - 7:50 63#
Subhi - 9:40 Mod



Monday, September 21, 2015

9.21.15 Meltdown

Skill: Push Press 5,5,5,5,5 @ 75-85%

3 Rounds
18 Wall Balls (20#/14#)
30 Double Unders
18 Back Squats (135#/103#)
Run 200m
 
Garrett F. - 12:04 105#
Orlando - 14:20 135#
Regina - 14:41 83#
Jenna - 13:19 Rx
Amy S. - 15:11 35#
Jesse - 18:19 115#
Fernando - 10:54 Rx
Chris S. - 16:07 95#
Nicole C. - 17:03 73#
Ernie - 11:55 Rx
Taylor - 19:30 Rx
Ryan L. - 16:33 135#
Eric G. - 21:20 135#
Cristina R. - 13:34 Mod
Ronak - 12:58 Five-O
Noemi - 26:16 53#
Tara - 24:50 Rx
Megan - 16:26 Rx
Joe G. - 14:09 Rx
Brenda D. - Mod
Mason - 17:45 Rx
Maira - 16:42 63#
Dennis - 12:53 Rx
Carmen - 15:02 83#
Jenifer - 18:07 73#
Bob - Mod
Cindy - 20:32 103#
Marika - 15:01 68#
Gaylene - 14:55 103#
Ana D. - 15:24 55#
Heather - 14:41 63#
Yajaira - 17:43 63#
Becca - 15:36 73#
Kristine - 13:25 53#
Brenda H. - 14:20 63#
Joobin - Mod
Mark - 14:07 Rx
Stephanie B. - 13:14 63#
Andres - 15:47 135#
Victor - 16:51 135#
Nick B. - 12:21 Rx
Ray - 17:14 95#
Jewi - 16:34 35#
Tom T. - 13:45 115#
Chris T. - 17:10 135#
Vanessa - 15:06 83#
Delilah - 16:25 63#
Bryan - 19:42 95#
Jamie J. - 17:02 45#
Caitlynn - 13:37 53#
Lauren - 12:56 73#
Tony - 17:00 115#
Danielle - 18:16 Rx
Subhi - 19:36 135#
Amelia - 17:12 53#
Irish - 15:58 73#
Alex N. - 15:39 65#
Jason T. - 19:57 115#
Vana - 19:00 73#
Cristina M. - 18:41 53#
Travis - 15:43 95#
Hoangdan - 16:00 53#
Jessica - 13:46
Ian - 14:48 95#
Alex B. - 18:30 83#
Tyler - 18:13 95#
Robert - 10:35 Rx





Russian Powerlifter Climbs Mt Elbrus w/ 75kg Barbell on His Back

Russian Powerlifter Climbs Mount Elbrus with 75 Kilogram Barbell on His Back

Lots of mountain climbers have scaled Mount Elbrus – Europe’s highest peak (5642 m) – but no one has quite managed to do it like Russian powerlifter Andrey Rodichev. He recently became the first person in the world the climb the mountain while carrying a 75-kg barbell on his back!
That’s a decent load for most people to lift even at the gym, but Rodichev managed it in the most grueling of conditions. What he’s essentially done is combine two very different sports – trekking, which requires amazing endurance, and powerlifting, which requires short bursts of pure muscle power. While the former requires lighter body weight, the latter demands that athletes bulk up. By fusing the two, Rodichev managed to set a new athletic standard.  
Andrey-Rodichev
In order to prepare himself for the arduous trek, he trained twice a day, seven days a week. Every morning he would run on the streets for an hour and a half with an additional weight of 10 kg. In the evening, he would work out at the gym. He lost about 20 kg of bodyweight to reach the ideal weight for the challenge.
Andrey-Rodichev2
Although the trek up Mount Elbrus is relatively easy for mountain climbers, the additional 75 kg posed huge challenges. Most hikers carry backpacks that weigh about 25 to 30 kg, but they usually leave most of their gear at the bottom before beginning the final ascent for Mount Elbrus. The outcome of Rodichev’s attempt was unpredictable, but he was determined to achieve his goal – to raise awareness about powerlifting in his hometown, Murmansk.
Andrey-Rodichev3
“The federation has no professional equipment for competition and training,” he told the media. “A professional 480 kg. barbell cost 500,000 rubles ($7,650), but the city and regional administration has no money, ever. I want to do this to draw attention to the Powerlifting Federation in Murmansk region.”
Andrey-Rodichev4
When the time finally came for him to begin the journey, he attached the bar to his back using specially designed straps. The bar itself weighed 20 kg and was loaded with two discs of 25 kg discs. It was undoubtedly an excruciating trek – he moved at an average speed of 50 meters per hour, and in some areas even dropped to 15 meters per hour. The last two days saw terrible weather conditions, but he finally managed to reach the summit on September 6, in eight days flat. He was accompanied throughout by professional instructor and climber Alexander Sukharev.
Andrey-Rodichev5
Rodichev is now regarded a hero, and rightly so. The bar he carried has been installed at the top of Mount Elbrus, as a monument to his incredible feat. The entire journey was also filmed on video, and the footage will soon be used to make a documentary. For now, Rodichev is looking for someone who will attempt to break his record – he’s promised to assist anyone willing to do so.