08/19/09

WOD

  Front Squats: 5 x 5 x 5 x 5 x 5

 

Athletes

Susan        65, 75, 85, 90, 90

Cindy        65, 75, 85, 90, 90

Mark         95, 105, 120, 130, 135     1RM [155]

Dylan        95, 105, 120, 130, 135     1RM [155]

Camilo      95, 105, 120, 130, 135

Alex          45, 45, 45, 45, 45          

Jack         135, 145, 155, 160, 160

Jordan  -  Bench     35, 55, 65, 60, 60

 

Alright, time for some front squats. Haven't seen these in a bit, but form wasn't a problem. Counting on the warmup was a little lax, but an extra round of air squats took care of that. In addition, someone (who shall remain nameless) came in fairly late and that meant that the threat of burpees hung over the WOD like a damp fog over London.

Jordan's knee is improving, but there's no reason to push it so she did the same rep set with bench press instead. I get the impression she's going to be feeling it today.

The two groups did a good job. Interestingly enough, half the athletes found that their core strength was the weak link while the other half found that leg strength was the limiting factor. There were no glaring weaknesses though and form was pretty good from everyone.

All the men managed a significant increase in the weight. Camilo made a massive jump and seems to have no problem keeping up with both Mark and Dylan now. There can be no doubt that this must be down to the coaching he's receiving. For a little extra fun, Mark and Dylan did a few more rounds of singles to see what it looked like. Both athletes max'ed out at 155# but I think Mark might have left just a little something more on the table yet. Alex almost doubled the weight he did last time, and looked better doing it.

The women didn't set any PRs today, but they did manage to slightly increase the overall weight throughout the workout, so all was not lost. In addition, they improved their form over last time. Cindy has gotten to the point where she can now recognize and start to correct flaws in her form by herself, which is an essential skill for a developing athlete (an not one that always comes easily). Susan's form, as usual, was precise. She was able to find her limit and maintain form throughout the workout. I swear, there's almost no variation in form between her sets, just clean and consistent work.

Looks like brutal heat for the next few days… might be time to close those doors and work inside tomorrow.

-Jack

Elements

WOD

3X

Row 200M

Thursters 10 25#

We warmed up and then reviewed our Deadlift, Press and Push Press. We learned the Thruster and how to row. Both guys looked great on the rower. Then we hit our WOD

Brian 5:32

Jon 4:58

Jon stuck around afterwards and caught up on his deadlift and press work. Brian being the generous guy he is offered to let him do yesterday's WOD as well. 

Brian and Dylan stuck around after class to work on some gymnastics and double unders. 

-jake