04.18.14

by Admin on April 17, 2014

in Daily WOD's

 Praxis 04.18.14

WOD:

A.  Cleans:  Work up to a heavy triple in 20-min

B.  For Time:

400m Run Buy-In

21-15-9
Push-Ups
Kettlebell Swings

400m Run Buy-Out

“Only people willing to work to the point of discomfort on a regular basis, using effective means to produce that discomfort, will actually look like they have been other-than-comfortable most of the time.”  -Mark Rippetoe 

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04.17.14

by Admin on April 16, 2014

in Daily WOD's

 Praxis 04.17.14

WOD:

A.  Push Jerk:  Work up to a heavy single in 20-min.

B.  2 Rounds for Time:

20 Handstand Push-Ups
30 Knees-to-Elbows
150 Double Unders

 ”Make sure you own worst enemy doesn’t live between you own two ears.”  -Laird Hamilton 

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04.16.14

by Admin on April 15, 2014

in Daily WOD's

Praxis 04.15.14

WOD:

A.  4 Rounds for QUALITY:

5 Deadlifts (80%)
3 Box Jumps (30/24)

B.  3 Rounds for Time:

7 Dumbbell Power Snatch L/R (45/30)
9 Wall Balls (20/14)

Endurance WOD (LI):

Repeat 800 meter run with 60 seconds rest, until pace/form deteriorates
(splits should not deviate more than 5 seconds)

Once pace deteriorates do the following:

200 Meter Sprint
Rest 20 Seconds
200 Meter Sprint

“Never ask a question you may not be prepared to have answered.”  -Mark Rippetoe 

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04.15.14

by Admin on April 14, 2014

in Daily WOD's

Praxis 04.15.14

WOD:

A.  10-min EMOTM:

5 Front Squats (75%)

B.  5 Rounds for Time:

20 Burpee Buy-In
10 Chest-to-Bar Pull-Ups
12 Ring Dips
20 Burpee Buy-Out

“I figure practice puts brains in your muscles.”  -Sam Snead

3 comments

Screen Shot 2014-04-14 at 2.16.06 AM

Athletes,

211!!!  That’s our highest number of PRs in one week – EVER.  Please write these numbers down – if you haven’t already done so, please go through this list and find your scores.  I saw some of the hardest work and the best attitudes last week since I’ve started coaching here, and it was inspiring in so many ways.  What impressed me most though: everyone’s attention to detail.  I was so, so, so impressed to go through mobility, go over the movements, point out specific things to be mindful of – and then see you guys really nail the form consistently from class to class all week…. which in turn led to our highest number of PRs ever.  Great job!  Stay tuned as we move into the spring months – exciting changes ahead!

Keep the vibe alive,
CLOS
Senior Coach

4.7.14 WOD
Back Squat 1RM Prs

6am
James 280
Nick 255
Ilissa 155

7am
Matt 200
Nick 235
Zoe 170
Alex 305
Lacy 145

Noon

Andrea 135
Matt 225
Chin 155
Britton 225
Brian L. 245

5pm
Kit 325
Laurie 130
Tim 350
Elissa 165
Jenny 125
Meg 275
Joelle 245
Kate 145
Avery 325
Liora 145
Paul 250

6pm
Storme 215
Angee 200
Rachel 175
Jimmy 365
Karla 175
Daniel 305
Jeremy 255
Darren 295
Diego 290
Ron 235
Jake 285
Neal 235
Vivek 180

7pm
Patrick M 210
Keith 225
Ben 165
Catherine 215
Celia 125
Jerome 245
Marta 185
John Cr. 295

8pm
Sarah 145
Dinesh 305
Will 250
Bonnie 165

4.8.14 WOD
Strict Press 1RM PRs

6am
Aaron 110
Tony 135
Garrett 140
Brendan 140
Van 115

7am
Curt 160
Tommy 175
Scott C. 150
Aaron S 125
Umair 115
Kevin 120
Lacy 70
Alex 150

8am
Bill G. 130

Noon
Tim 165
Kris 130
Rob 120

5pm
Joey 135
Christine B. 65
Avery 150
Chad 135
Kate 80
Andrew 145
Kit 190
Kian 100
Areyal 95
Lindsey 65
Christine 70

6pm
Brian A 150
Jake G. 165
Darren 145
Ron 125
Jake L. 155
Catherine 95

7pm
Heidi 55
Liora 65
Jerome 130
Eric M. 135

8pm
CLOS 200
Joe 110
Britton 130
Danny 85
Sarah 70
Steph 90
Will 135
Matt G 135
Marta 90

4.9.14 WOD
Power Clean 1RM PRs

6am
Aaron 155
John C 185
Alex Z 260
James 215
Van 155
Ilissa 100
Steph 125
Christine 80
Garrett 205

7am
Ida 115
Kevin 170
Nick L 175
Matt 145
Umair 145
Steve 120
Huff 135
Lindsey 60

Noon
Joey: 185
Rob: 145
Tim: 220
Danny: 105
Scott: 175

5pm
Kit 235
Jake L 225
Lilly 160
Megan 160
Areyal 155
Avery 230
Elissa 100
Eric M 175
Noah 235
Jen 95
Christine 90
Kate 75

6pm
CLOS 230
Angel 150
Karla 105
Jeremy 185
Scott 155
Neal 180
Storme 145
Bess 135
Snider 115

7pm
Mike M 130
Jermone 155
Will 160
Jimmy 225
Joe 160
Tommy 195
Vivek 135
Jay F 185
John Cr 165
James T 215

8pm
Dinesh 180
Jared 185

4.10.14 WOD
Overhead Squat 1RM

6am
Jen 85
John C 155
Aaron 150
Garret 175
Van 145

7am
Curt 200
Kevin 115
Lindsey 65

8am
Laurie 85
VJ 95
Bill 125

Noon
Christian 125
Andrea 80
Chin 90
Zoe 85
Matt 85
Rob 140
Brian L. 155

5pm
CLOS 190
Jenny 65
Avery 155
Lilly 180 x3
Seigel 185

6pm
Bess 115
Liora 75
Lauren 70
Darren 165
KMansfield 140
Sam 115
Kate 80
Diego 180
John C. 105

7pm
James T. 165
Kristos 200
Steph 110
Anthony 85
Eric M. 135
Jay F. 175
Lea 50
Ben 85

8pm
Matt G 185
Chad 115
Sarah 60
Bonnie 115
Marta 125

4.11.14 WOD
Power Snatch 1RM

6am
Jared 125
Christine 55

7am
Matt 85
Laurie 70
Kevin 110
Ebeth 75
Daniel 125

8am
KMansfield 120

6pm
Stephanie 100
Eric M. 135
John C. 95

7pm
Britton 110
Marta 105

2 comments

04.14.14

by Admin on April 13, 2014

in Daily WOD's

Praxis 04.11.14

Brobugs…

WOD:

KELLY

5 Round for Time:

400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

 Endurance WOD (SI):

20 min AMRAP:

400 Meter Run
15 Burpees Over the Steeplechase Hurdle
30 Lunges

Rest 3 Minutes

400 Meters Max Effort

“You must believe you are the best, then make sure that you are.”  -Bill Shankly

7 comments

4.12.14

by Admin on April 11, 2014

in Daily WOD's

IMG_1328

Partner WOD – Teams of 2

200m Ruck 20/14
 - Box Jumps
200m Ruck 20/14
 - Back Squat 135/95*
200m Ruck 20/14
 - Pushups *
200m Ruck 20/14
 - Push Press 135/95*
200m Ruck 20/14
 - Situps
200m Ruck 20/14
 - Plank*
200m Ruck 20/14
 - Wall Balls 20/14*

Each person performs every run and every exercise.  While Partner A is running, Partner B does box jumps until Partner A returns from the run.  They then switch, and Partner A performs box jumps while Partner B runs.

The WOD is scored by total REPS, not time.  Penalties will be assessed based on the following criteria:
* Back Squat – the bar must remain on the athlete’s back the entire time.  If the bar drops to the floor before the partner running returns, a penalty is awarded.
*Pushups – the athlete must remain in the leaning rest when not performing pushups.  If any part of the leg touches the floor, a penalty is awarded.
*Push Press – the bar must remain in the front rack while the athlete is not performing Push Presses.  If the bar drops to the floor, a penalty is awarded.
*Plank – If any part of the legs touch the floor before the run is completed, a penalty is awarded.
*Wall Balls – If the ball touches the floor before the run is completed, a penalty is awarded.

Each penalty subtracts FIVE reps from your total score.

1st Place: 10 Burpees
2nd Place: 15 Burpees
3rd Place: 20 Burpees
Everyone else: 25 Burpees

Come on in and have some fun after an amazing performance week.  It’s almost beach season!

 “No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.” – Socrates

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