Skill: Snatch Grip Deadlifts - Focusing on Eccentric Load (4 Second Descent) 5x5
50 - 40 - 30 - 20 - 10
Double Unders
Sit Ups
Compare to: 8.1.15 , 6.8.15 , 4.29.14
Gaby - 9:54
Regina - 10:09
Orlando - 13:47 Rx
Jesse - 14:23
Maira - 10:06
Daniel - 14:17
Prince - 8:05
Ernie - 7:30 Rx
Luis - 12:05
Vince - 11:33 Rx
Lindsay Z. - 11:32
Adam - 10:36
Anthoyn - 10:00 Rx
Ray - Mod
Mason - Mod
Jenifer - Mod
Sean L. - 9:58 Rx
Joe G. - 6:32 Rx
Megan - 9:25 Kobe
Cristina R. - 7:06 Rx
Chase - Mod
Cody - Mod
Brenda D. -
Jenna - 6:34 Rx
Gaylene - 9:33
Becca - 8:00 Rx
Cindy - 13:33
Ryan L. - 11:09
Jamie J - 10:16
Rich E. - 10:36
Martin - 10:55
Brenda H. - 10:06
CJ - 6:45 Rx
Yajaira - 12:52
Vanessa - 6:30 Rx
John - 9:39 Rx
Jason T. - Mod
Vana - 12:01
Bryan - 12:01
Jose E. - 12:34
Ram - 6:52 Rx
Ana - 9:16 Rx
Lauren - 7:10
Justin - 13:11 Rx
Suma - 16:22
Tony - 11:25
Bernie - 10:18 Kobe
Kristine - 8:52 Rx
Hoangdan - 12:04
Jimmy - 11:45
Karen - 13:45
Angie - 11:06
Jake - 9:30
Jessica - 15:16 Rx
Ian - 10:15 Rx
Marissa - 10:49
Skill: Snatch Grip Deadlifts 10,10,10,10
4 Rounds
5 Hang Cleans (155#/115#)
50 Double Unders
250m Row
Chris T. - 15:05 155#
Kristine - 15:04 73#
Chase - 13:25 125#
Cody - 13:47 125#
Lisa - 13:05 85#
Alex B. - 15:06 105#
Nita - 15:33 65#
Manish - 13:55 95#
AWL
Snatch Grip Deadlifts
50 Snatches (45/35)
Overhead Holds
Jason T.
Vana
Joobin
Skill: Snatch Grip Deadlifts 5,5,5,4,4,4,2,2,2
(20 Seconds on/10 Seconds) off for 4 Rounds
1 Min of Lunges
1 Min of Push Ups
1 Min of Double Unders
1 Min of Wall Balls (20/14)
1 Min Rest
Score total Reps.
Manish - 411
Will - --
Lindsay Z. - 395
Joe P. - 415
Danielle - 397 Rx
Jenifer - 160
Jessica - 360
Vince - 280
Rich E. - --
Shanon - 490 Rx
Ryan C. - 344
Vana - 263
Delilah - 685
Vanessa - 553 Rx
Ian - 401
Nita - 803
Alex - 386
Lisa - 413
Chris S. - 350
Nicole C. - 360
Gaylene - 319
Chris T. - 304
Dennis - 35:45 9/11 Memorial
Nick B. - Mod
Mason - 326 Rx
Robert - 508 Rx
Ray - Mod
Jenna - Mod
Cristina - Mod
Joobin - Mod
Ernie - Mod
WOD: Tabata For Days
Skill: Snatch Grip Deadlift + Shrug
Tabata - (20secs on/10secs rest) for 4 mins each movement.
Double Unders
Sledgehammer
Bar Rows
V-Ups
There will be no Advanced Weightlifting Class on Friday night. Please make a note.
Endurance Class this Saturday 7/18/15 @ 11am (Santa Teresa High School). Bowling Night this Friday @ 7pm.
Jesse - 366
Alex - 397
Lisa - 350
Becca - 510 Rx
Eric Sr. - 425
Abby - 406
Chase - 13:13 Mod
Michele - 526
Tom S. - 413 Rx
Nicole C. - 329
Chris S. - 358
Fernando - 494 Rx
Robert - 510 Rx
Simon - 365
Tim - 459 Rx
Bob - Mod
Dennis - 570 Rx
Kyle S. - 380
Karen - 365
Ryan - 355
Joe - 386 Mod
Mason - 331 Rx
Ana - 413 Rx
Cindy - 673
Jason G. - 297 Rx
Jose - 351
Nicole H. - 552 Rx
Chris D. - 485 Rx
Vanessa - 565 Rx
Nino - 477
Mark - 440 Rx
Martin - 386
Yajaira - 588
Delilah - 675
Melina - 593
Brenda H. - 564
Ravi - 576
Leslie - 597
Tom T. - 734
Travis - 396 Rx
Bryan - 389
Tara - 505 Rx
Danielle - 435 Rx
Amelia - 397
Abraham - 567
Joobin
Jessica
Andres
Tony
Lauren
Brenda D.
Irish
WOD: Randy
Skill: Snatch Grip Deadlifts 8,8,8,5,2,2
For time.
75 Snatches (75#/53#)
Focus: Use your legs!
Compare to 11.13.13, 8.22.13, 9.6.14
Becca - 10:04 Rx
Carmen - 14:38 Rx
Amelia - 6:09 12#
Vanessa O. - 6:31 16#
Jesse - 15:43 65#
Lauren - Mod
Eric Sr. - 22:40 Mod
Regina - 9:55 Rx
Jeron - 13:12 53#
Sruthi - 11:20 35#
Chase - 7:54 65#
Melina - 5:54 12#
Tom T. - 8:25 Rx
Beth - 9:43 (50) 35#
Ryan - 9:23 Rx
Brenda D. - 9:17 Rx
Fernando - 5:01 Rx
Bob - 6:00 Mod
Gaylene - 5:30 Rx
Ana - 6:04 Rx
Cindy - 8:44 Rx
Megan - 4:36 Rx
Joe - 5:29 Rx
Stephanie V. - 12:10 Rx
Ram - 10:59 Rx
Amarjit - 10:19 65#
Robert - 7:43 Rx
Adrienne - 12:18 35#
Orlando - 9:09 Rx
Leslie - 7:16 Rx
Jessica - 10:39 Rx
Tim - Mod
Sara - 11:45 35#
Tara - 5:41 Rx
Danny - 3:46 Rx
Andres - 8:42 Rx
Heather - 8:29 Rx
Chris T. - 8:20 Rx
Nita - 8:10 40#
Danielle
Carmen
Danny
Tara
WOD: Telecaster
Skill: Snatch Grip Dead lifts 5x5
Buy In: 800m Row
3 Rounds of
20 Box Jumps (24"/20")
15 Front Rack Lunges (135#/95#)
10 Push Press
Buy Out: 800m Row
Focus: Sunday Funday! Focus on the fundamentals. Exaggerate your posture!
Vanessa - 18:22 63#
Subhi - 24:10 Mod
Kristy - 21"14 53#
Manish - 24:23 65#
Jessica Hg. - 20:38 53#
OJ - 19:51 65#
Orlando - 25:40 115#
Jeron - 25:00 65z#
Hongdan - 22:06 15#
Paige - 23:30 53#
Regina - 24:00 73#
WOD: Tres
Skill: Snatch Grip Dead lifts 5x5 then Power Snatch w/ Pause 4x4 then Full Snatches 3x3
Run 1 Mile
then Mobility Work
Focus: Snatch Technique. Posture and keeping the bar close to the body and working straight up and down.
Carmen - 13:52
Jenifer - 13:52
Nita - 8:53
Jesse - 16:20
Eddie - 16:20
Brenda D. - Mod
Kaela - Mod
Regina - Mod
OJ - Mod
Orlando - Mod
Ryan - Mod
Bernie - 7:12
Tom S. - Mod
Dennis - Mod
Angie - Mod
Bob - Mod
CIndy - 9:20
Patricia - Mod
Gerard - Mod
Cara - 10:55
Nick B. - Mod
Ana - 91/113 15.1 Rx
Leslie - 87/10815.1 Rx
Gaylene - 182/133 15.1 Scale
Becca - 122/98 15.1 Scale
Christina - 13:15
Claudia - 11:31
Brenda H. - 11:31
Robert - Mod
Tom T. - 9:16
Manesh - Mod
Kristine - 8:18
Heather - Mod
Tara - 9:30
Chris T. - 9:59
Lauren - 9:13
Subhi - 8:38
Andres - 9:38
Jacque - Mod
WOD: Gem
Skill: Snatch Grip Dead Lifts 5x5
16 Min EMOM
Odd: Max Double Unders
Even: 5 Ring Dips + 26yd Farmers Carry (35#/25#)
Score total number of double unders.
Focus: During the snatch grip dead lifts be focused on maintaining posture. We're not concerned with the bar moving fast but rather if you can maintain the best position possible throughout the entire lift. The WOD is about surviving... Go all out on the doubles and stay tall with your chest out during the farmer's carry. Good upper body blast after all the squat cleans yesterday.
Tomorrow get ready for a longer WOD with a little running tomorrow. Chipper Style.
(D indicates Double Unders but assisted dips)
Abby - 246 25#
Nicole S. - 213 15#
Chris S. - 187 35#
Kellie - 112 10#
Carmen - 200 25#
Jesse - 133 25#
Lauren - 293 25#
Sheri - 200 15#
Roheet - 73 35#D
Vanessa - 568 23#D
Kaela - 253 25#D
Joey - 60 35#D
Adam - 61 Rx
Mason - 34 Rx
Angela - 216 25#
Tom S. - 180 Rx
Robert - 129 Rx
Becca - 330 25#D
Joe - 462 Rx
Taylor - 300 Rx
Bob - Mod
Maira - 347 25#
Cindy - 297 25#
Cara - 240 25#
Marika - 306 30#
Kristine - -- 25#
Gaylene - 275 Mod
Andres - 177 25#
Jacque - 368 25#
Heather - 217 25#
Claudia - 243 25#
Jason T. - 451 Rx
Megan - 601 Rx
Chris T. - 210 35#
Tom T. - 343 35#
Mark - 305 35#D
Yajaira - 275 25#
Joobin - 651 Rx
Brenda H. - 267 25#
Michelle - 54 25#
Martin - 107 35#D
Melina - 268 15#
Leo - -- 25#
Bri - 348 25#
Nick B. - 614 Rx
Dennis - 401 25#D
Danielle - 236 25#D
Karen - 233 20#
Brenda D. - 224 25#D
Tim - 400 Rx
Fernando - 453 Rx
Subhi - 400 35#D
Ana - 259 25#D
Jen D. - 297 25#D
Amarjit - 267 35#
WOD: Exchange
Skill: Snatch Grip Dead lifts 3,3,3,3,3,3,3
5 Rounds.
50 Double Unders
20 Hand Release Push Ups
Focus on posture in the dead lift. The best time for stretching and mobility is post work out, find something tight and mobilize!
Ryan - 10:35
Carmen - 13:39
Kellie - 16:01
Steve P. - 16:05
Oscar - 12:10
Eddie - 14:22 Rx
Melina - 7:58 (3)
Tom T. - 9:47
Regina - 13:14
Orlando - 15:47
Becca - 11:12 Rx
Nita - 11:29
Ana - 16:19
Jen D. - 17:03 Rx
Mason - 9:31
Lindsay Z. - 11:35
Megan - 8:01 Rx
Tara - 13:34 Rx
Noemi - 21:25
Nicole H. - 10:08 Rx
Danielle - 13:43 Rx
Joe - 9:11 Rx
Gerard - 12:22 Rx
Bob - Mod
Jaclyn - 15:01 Rx
Brenda D. - 15:06 Rx
Vanessa - 8:42 Rx
Delilah - 10:11
Mihaela - 8:45
Kristine - 10:37
Gaylene - Chalked Up
Tim - 9:07 Rx
Lauren - 10:50
Tony - 14:55
Angie - 6:13
Jake - 8:13 Rx
Brenda H. - 8:62
Maira - 9:30
Karen - 12:25
WOD: Hipster
Skill: Snatch Grip Dead lifts
21 - 15 - 9
Hang Snatch (115#/73#)
Front Rack Lunges (115#/73#)
Big jump during your snatch! Elbows high and abs tight for your lunges!
Orlando - 18:47 95#
Regina - 9:55 43/12#
Kristine - 10:54 35/73#
Gina - 11:00 25#
Gaylene - 15:47 Rx
Taylor - 16:36 Rx
Marika - 11:24 43#
Marion - 13:45 PVC
Megan - Mod
Joey - 10:29 Rx
Allie - 9:16 Rx
Mason - 12:54 95#
Eric Sr. - 19:40 Mod
Angelina - 8:24 15/43#
Heather - 8:16 43#
Maria R. - 10:16 15/43#
Ryan - 14:57 95#
Carla - 12:23 25#
Jaclyn - 9:06 53#
Irish - 9:16 33/45#
Tyler R. - Mod
Joe - 8:26 Rx
Ana - 10:59 43/53#
David - 13:27 Rx
Dennis - Mod
Bob - Mod
Joobin - 15:37 Rx
Brenda D. - 10:42 53#
Maira - 11:34 43#
Adrienne - 10:28 35#
Jason G. - 13:25 Rx
Sara - 7:15 53#
Tyler M. - 15:43 85#
Aaron - 12:03 Rx
Martin - 6:34 65#
Vanessa - 9:45 53#
Mark - 9:19 Rx
Robert - 14:12 95#
Chase - 10:50 75#
Delilah - 11:41 43#
Jenna - 13:30 Rx+
Danielle - 15:29 Rx
Cindy - 11:53 43#
Tom S. - 16:05 Rx
Sean O. - 15:03 95#
Kyle - 15:46 Rx
Jovany - 12:44 65#
Tim - 11:30 95# Mod
Nick B. 9:28 Rx
Jason T. - Mod
Tara - 12:25 Rx
Jenifer - 10:34 43#
Steve P. - 11:36 65#
Ram - 16:22 95#
Amarjit - 8:33 65#
Subhi - 11:39 75#
Kaela - 11:38 53#
Jessica Hg. - 8:41 33#
Maria V. - 11:08 43#
Gaby - 9:54
Yajaira - 12:52
