Came in for open gym and worked on the 3x10s of deadlifts (135#) and front squats (65#).
I am a huge fan of the strength additions :) the only thing that kind of bums is me out is that since I normally only come x3 a week I will probably never get to do certain lifts if they stay on specific days (ex. DLs only on Sats) and will not always be able to come in on Sundays to make them up. But small fries on the whole :)
Worked on underwater swimming, freestyle stroke drills and introduced the group to SOTY (set of the year) before getting into the WOD. Today we took on the "Super 500," which is... 25 swim-15 air squats 25 swim-15 air squats 50 swim-10 push-ups 25 swim-15 air squats 75 swim-10 burped 50 swim-10 push ups 50 swim-10 push ups 75 swim-10 burped 25 swim-15 air squats 50 swim-10 push ups 25 swim-15 air squats 25 swim-15 air squats *total workout is 20 laps/90 air squats/40 push ups/20 burpees *20 minute cap
Mark D.-16:43 Rachel K-16:45 Erik F-17:00 Matt D-17:45 Nick D-18:52 Katie D-18:51 Nick S-18:15 Julia B-19:06 Anthony D-19 laps +15 Haley D-18 laps+10 Mel S-12 laps +10
I love the strength component but when you can only come to the box certain days, you can only work those same movements. Perhaps they could be on a rolling calendar instead of by weekday.
5 comments:
Came in for open gym and worked on the 3x10s of deadlifts (135#) and front squats (65#).
I am a huge fan of the strength additions :) the only thing that kind of bums is me out is that since I normally only come x3 a week I will probably never get to do certain lifts if they stay on specific days (ex. DLs only on Sats) and will not always be able to come in on Sundays to make them up. But small fries on the whole :)
Apex Swim WOD #6
Worked on underwater swimming, freestyle stroke drills and introduced the group to SOTY (set of the year) before getting into the WOD.
Today we took on the "Super 500," which is...
25 swim-15 air squats
25 swim-15 air squats
50 swim-10 push-ups
25 swim-15 air squats
75 swim-10 burped
50 swim-10 push ups
50 swim-10 push ups
75 swim-10 burped
25 swim-15 air squats
50 swim-10 push ups
25 swim-15 air squats
25 swim-15 air squats
*total workout is 20 laps/90 air squats/40 push ups/20 burpees
*20 minute cap
Mark D.-16:43
Rachel K-16:45
Erik F-17:00
Matt D-17:45
Nick D-18:52
Katie D-18:51
Nick S-18:15
Julia B-19:06
Anthony D-19 laps +15
Haley D-18 laps+10
Mel S-12 laps +10
Came in for open gym as well - worked DL's too.
3x10 (155#)
Front Squats - 5x5 (135#)
And strict pulls.
7:09
3 rds of dl's and plate run
205 dl 35 plate carry
I love the strength component but when you can only come to the box certain days, you can only work those same movements. Perhaps they could be on a rolling calendar instead of by weekday.
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