Workout 1
Part 1
5 Pull-ups (modification is a jump pull up)
10 push ups
15 Medicine ball squats
10 min AMRAP
Leaders
Rick Lavrich 13 1/3
Beth Rose 12 2/3
Part 2
Walking lunge
20 Overhead barbell presses
100 revolutions jump rope
5 rounds AFAP
Leaders
Rick Lavrich 11.25
JoJo Groh 11.42
Workout 2
Part 1
20 dumbell floor press
20 bent over barbell row
500m row
3 rounds for time
leader
JoJo Groh 11.48
Part 2
Boxjumps 21-18-15-12-9
Sumo Deadlift high Pull 9-12-15-18-21
Leader
JoJo Groh 7.47
Workout 3
20 Front squats
20 Kettlebell swings
800m run
3 rounds for time
We did this as a team event this morning and combined times of the teammates.
Team Lavrich/Greenwald-39.01
Team JoJo/Guns N Rose-39.17
I'll start off the Max Efforts of the week with Ricky Lavrich. Great effort, great times. This competition continues to bring out the best in you buddy. Can't wait to see what you've got for next week!
Love what I saw from JoJo Groh this week. Speed continues to get better on the cardio and the strength is always there. Keep it up!
Beth Rose or as I like to call her Guns N Rose, awesome job this week! Got on the leaderboard for workout 1 part. Now you're starting to move as fast as i know you can. You're only getting better and better.
A huge shoutout to Dave (don't call me Rose) Greenwald. He got thrown into the fire and came out alive! Great work, way to stay tough with the big dogs!
Awesome job by the dynamic duo of Heidi (HP) and Karen. Rowing is coming along really well. Nice work on your squats this week! You ladies will be competing in those advanced workouts any week now!
Great work by the Zimm this week! No min effort from you this week. I think we're shuttin down that blog from here on out. Keep it up!
Lastly congrats to Christa Nagy. She could barely sit and get back off a bench. She is currently squating to a Med ball and lunging without assistance now. Awesome Christa!
Great week everyone. Very happy to see everyones hard work and effort throughout the week. Can't wait for next week! Lets continue to build on the momentum we've been building!
He everyone...I just figured out this whole blog thing...its all new to me and computers and I don't get along.
ReplyDeleteMatt...could we keep this site more up to date...where is today's workout? I am sure JoJo and I must have set some sort of record...perhaps for the longest "cooldown session". And where is Toni...would be nice if she made a guest appearance Wednesday with Beth and Dr. Dave who are coming. Toni, six a.m. is wonderful and you will be energized the rest of the day....sleep really is overrated.
We're trying to get Matt to expand his service offerings and get into massage. Wouldn't it be nice JoJo if when we hit the wall we just move into deep tissue massage session. And why should Richard be picking up all Matt's low hanging fruit because he is the only one trained in the fine art of massage?
Anyway, looking forward to Wednesday's session and can't wait to see what Matt has in store for all of us.
Stayed Tuned,
Rick