DAILY WOD
 | Fri, Jan 20 2023 |  |
 | Happy Birthday: Elizabeth |
| 1-20-2023 WARMUP | 1-20-2023 STRNGCON | 1-20-2023 METCON | NEW YEAR NUTRITION CHALLENGE |
1-20-2023 WARMUP (No Results Tracked) Trainer Led Barbell Warmup... INTO... STRNGCON... INTO... - Group 200m Jog (Stick Together 😁) - 10 Samson Stretch - 50ft Side Shuffle - 50ft Heel Walk - 50ft Power Skips - 50ft Butt Kickers - 50ft High Knees - Group 200m Run (Stick Together 😁) INTO... 3 ROUNDS OF: - 7 KB Deadlifts -> Russian KB Swings -> Overhead KB Swings - 7 Med Ball Squats -> Med Ball Push Press -> Wall Balls
|
1-20-2023 STRNGCON (Weight) EVERY 90 SECONDS FOR 10 ROUNDS (15 MIN) - 1 Power Clean - 1 Clean and Jerk Score: Weight used in the complex (UNBROKEN) Notes: Pick one weight to stick with each round or add weight each time! Whatever feels good and allows you to move with proper form. This is a complex, so it should be done WITHOUT putting the bar down.
| 1st | 175 Rx | Kherri Fri, Jan 20, 2023 | | 2nd | 125 Rx | Aidan Fri, Jan 20, 2023 Hannah Sm Fri, Jan 20, 2023 | | 3rd | 120 Rx | Mari Fri, Jan 20, 2023 | | 1st | 245 Rx | Vince Fri, Jan 20, 2023 | | 2nd | 230 Rx | Willy Fri, Jan 20, 2023 | | 3rd | 205 Rx | Shane H Fri, Jan 20, 2023 Justin T Fri, Jan 20, 2023 |
| Vince | 245 Rx | | | Willy | 230 Rx | | | Justin T | 205 Rx | | | Shane H | 205 Rx | | | Cooper T | 185 Rx | | | Kherri | 175 Rx | | | Ian N | 155 Rx | | | Noah | 155 Rx | | | Patrick | 145 Rx | | | Matias | 135 Rx | | | Matt Br | 135 Rx | | | Greg U | 135 Rx | | | Hannah Sm | 125 Rx | | | Aidan | 125 Rx | | | Mari | 120 Rx | | | Dale | 120 Rx | | | Amberly | 115 Rx | | | Katie E | 115 Rx | | | Alex P | 110 Rx | | | Mindy | 105 Rx | | | Trina | 95 Rx | | | Gabrielle | 95 Rx | | | Nicole Ha | 90 Rx | | | Eliana | 90 Rx | | | Mariah | 85 Rx | | | Kelly S | 75 Rx | | | Jada | 75 Rx | | | Julia F | 70 Rx | | | Alison | 70 Rx | | | Pam | 65 Rx | | | Alice | 65 Rx | | | Denise | 45 Rx | | | Susan | 45 Rx | | | Aniki | 25 Rx | |
|
1-20-2023 METCON (Time, Rx2, Rx3) 4 ROUNDS FOR TIME OF: - 200 Meter Run/250m Row - 24 Wall Ball - 200 Meter Run/250m Row - 24 Kettlebell Overhead Swing Rx: 20/14 WB, 53/35 KB Rx2: 16/12 WB, 44/30 KB Rx3: 12/10 WB, 35/25 KB GOAL: < 25 Minutes NOTES: Keep the runs at a moderate and consistent pace today since there is no rest between rounds. Don't let your run times fall off too much each round. Customize the distances as needed to accomplish each of these runs in the 1:00-1:15 range. Focus on a strong drive out of the bottom of your squat to shoot the ball to your target. It helps to keep your body relaxed as the ball leaves you, and turn your body's tension on as you receive back into your squat. Keep the ball close to your chest with elbows up to maintain a strong upright position. This will save your back from fatigue and help load your legs. Go with a target height that allows you to do 8-12 reps at a time. The swings will require a strong hip extension to send the Kettlebell swinging upwards with minimal help from the arms. Concentrate on this explosive hip drive, and use the overhead position to take in a deep breath before the bell begins its descent back down to the loading position. These should be done in 1-2 sets.
| 1st | 16:58 Rx | Mari Fri, Jan 20, 2023 | | 2nd | 18:45 Rx | Nicole Ha Fri, Jan 20, 2023 | | 3rd | 19:33 Rx | Katie E Fri, Jan 20, 2023 | | 1st | 15:23 Rx | Vince Fri, Jan 20, 2023 | | 2nd | 15:56 Rx | Willy Fri, Jan 20, 2023 | | 3rd | 20:34 Rx | Noah Fri, Jan 20, 2023 |
| Vince | 15:23 Rx | | | Willy | 15:56 Rx | | | Mari | 16:58 Rx | | | Nicole Ha | 18:45 Rx | | | Katie E | 19:33 Rx | | | Noah | 20:34 Rx | | | Cooper T | 21:26 Rx | | | Maddy | 21:33 Rx | | | Matt Br | 21:54 Rx | | | Kherri | 21:57 Rx | | | Aidan | 23:24 Rx | | | Amberly | 25:12 Rx | | | Robbie | 18;15 Rx2 | | | Shane H | 18:26 Rx2 | 20# WB | | Patrick | 18:54 Rx2 | 20# | | Dale | 19:54 Rx2 | | | Jeanne | 20:00 Rx2 | | | Greg U | 22:10 Rx2 | | | Mindy | 22:12 Rx2 | | | Justin T | 22:40 Rx2 | | | Matias | 23:32 Rx2 | | | Gabrielle | 24:38 Rx2 | | | Julia F | 19:40 Rx3 | | | Alex P | 20:06 Rx3 | | | Jada | 20:28 Rx3 | | | Ian N | 21:13 Rx3 | 14/35 | | Alison | 21:57 Rx3 | | | Kelly S | 22:05 Rx3 | | | Eliana | 23:45 Rx3 | | | Pam | 14:44 | 8/15 | | Trina | 15:00 | 2 rounds | | Alice | 15:45 | 8/15 | | Aniki | 15:50 | 4/13 | | Denise | 17:37 | 8/15 | | Susan | 18:42 | 6/20 | | Michael E | 18:54 | 35# | | Mariah | 22:27 | scaled |
|
NEW YEAR NUTRITION CHALLENGE Jan 8, 2023 - Feb 19, 2023 (43 Days)  DAILY GOALS: - Eat 800g of fruits & veggies - Eat .8 grams of protein per lbs. of ideal body weight. (E.g. - Thomas wants to weigh 200lbs, so he will eat .8g of 200, which equals 160g of protein/day) WEEKLY GOALS: - Workout a minimum of 4 CFD workouts/week! - Complete 1 Weekly Programmed 'Extra' Sunday WOD!
| Lindsey C | | | Thomas C | | | Kelly S | | | Sarah Y | | | Hope | | | Nicole Ha | | | Mariah | |
|