Reminder: 6:30 PM class is cancelled. Nutrition Seminar is taking its place. The workout below is your entrance into the Nutrition Challenge. If you cannot make the workout on Thursday and plan on doing the nutrition challenge, please talk to or email me.
“Hope”
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24/20″ box
75/55 pound Thruster
Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
7am open. Switching to 6am.
6am is open. Finals week has officially started, meaning I get no sleep – ever.
JUST A REMINDER: The wonderful Westfield Crew team is having a fundraiser at Genghis Grill TONIGHT from 5:00 PM – 10:00 PM. Genghis grill is just one stop down 50 from the box inside the Costco/Target parking lot. A portion of the proceeds goes to our team which is not funded by the high school and the members have to pay all the costs. Just say you’re with Westfield Crew when you enter! If you’re into the whole Paleo thing leading up to the challenge, it’s a very paleo-friendly place.
SEE YOU THERE. TONIGHT. 5-10. IT WILL BE A BLAST!
130 RX – by round 50/40/40
145 Rx
Dragging this morning for some reason and legs burned out from yesterday’s workout…
I won’t be making it to the 930 class. Sorry for the late notice.
I’ll take it!
129 w/ green band & 55 thruster.
206 MOD due to right shoulder issue (Weighted squats butt to slam ball 25# for thrusters, weighted GHD sit ups for ctb pull ups 15,hang power cleans 75# for hang cleans)
153 Rx (also dragging this morning and sore from the week)
196 Rx
229 Rx
My 0930 is open. I am not going to make it there.
129, chin over bar pulls ups, rest rx
147 total reps (59, 44, 44) – pullups were chin not full C2B.
Was going to take a rest day but doing the nutrition challenge and had to post the baseline…fourth day in a row and my body was beat.
160 rx (55, 52, 53)
Rough slow morning today, just couldn’t get moving. 109 RX (36, 36, 37)
163, blue band pullups, 45# snatch
8 more reps than last time, plus 10 more pounds on thrusters
Phillie Hotel WOD (Rocky theme song in background)
100 Pushups
100 Situps
100 Air Squats
10:41
125 RX except green band chin to bar
168 – red band for pull-ups (I can get my chest to the bar, but can’t figure out how to get it to touch the bar), and step-ups, RX weights
188 Rx. C2B pullups… how I loathe thee!
146 Rx except for skinny red band on pull-ups.
So wish I could do this WOD but cant fit in – my 5:30 is open.
167…felt aweful today…
171 rx
(5 more than my little sister)
164rx
153Rx
197 rx
165 rx
165 red band, 45# Thruster and very bad power snatches
182rx (except c2b-blue)
195 Rx Rounds 3 was just a real hoot.
235Rx
bastard!!! lol good job man!
118: Rx except pullups to chin in rounds 2 and 3
124 reps; Rx
166 RX except pull ups to in chin…wouldv’e had 6 more if my OLDER brother hadn’t burped in my face so much…
164 green band for pull ups everything else Rx
155 Rx
not my best…happy to get through it today
231rx
Hah, good job bro!
WOD: 222 Rx
-need to not peak in the first round…
-96/65/61
160 banded pu
162 rx
215 Rx
145 Rx (blue band)
190 Rx
122. Red band and skinny red band for pull ups. Went really slow today.
132 RX
167 Rx
I think I did better on the last one. Too many days off.
Sorry to have missed this WOD – looks like fun! I’ve been going to Catalyst Athletics for several weeks. Great programming with a focus on Olympic lifting. However, the people aren’t like the Hammer Down family — definitely no woo-hooing crowds! But it’s just too far for me so will be switching to Mad Dawg Fitness next week.
Today’s WOD at Catalyst was:
Bench press 8 x 3 (65# – 70#)
Chin ups jumping on box 8 x 3 (was a MOD – was supposed to be strict pullups)
–
Row 500m + 30 Slam Balls (12#) + 16 KB Half Moon (swing KB from one hip to the other hip, going overhead)
Row 500m + 25 Slam Balls + 16 KB HM
Row 500m + 20 Slam Balls + 16 KB HM
Row 500m + 15 Slam Balls + 16 KB HM
Good luck on the nutrition challenge!
We miss you !
,
145 blue/red band for C2B
215 Rx except I had to leave out the snatch and thrusters after the 1st round.
153 rx
155 – 50# snatch, 55# thruster, red band
115