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All posts for the month November, 2011

The Jerk

Posted by IronCityFitness on November 30, 2011
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Strength:

Push Jerk/Split Jerk

1-1-1-1

++++++++++++++

WOD:

12 min AMRAP

5 Power Clean, 135

5 Push Ups

10 KB Swings

NAME

PUSH/SPLIT

WOD (rounds)

NOTES
John V. 135-145-155-165 6 (+2 PC’s) 35lbs.
Andrew 135-155-175-195 8 35lbs.
D.Stat 185-205-225-235(f) 10 53lbs.
Liz 6 24lbs.
Joe Lo Team wod 8 35lbs./115lbs.
Danielle Team wod 8 15lbs.
John H. Team wod 4 35lbs./95lbs.
Mal Team wod 8 (+5 PC’s) 24lbs.
Greg Team wod 8 35lbs./115lbs.
Grgas 135-135-140-140 8 35lbs./115lbs.
Sheik 205-225-235-240(f) 11 72lbs.
Barge 205-225-240-255(f) 8 (+5 PU’s) 53

In teams of 3, with 1 person going at a time complete for time:

90 Push Ups

50 Burpees

150 Squats

60 Sit Ups

100 Box Jumps

TEAM

TIME
“Winning!” (Joe Lo, Danielle, Greg

11:40
“OhMyGosh” (John H., Mal, D.Stat)

11:16

Pistol Debut

Posted by IronCityFitness on November 29, 2011
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CAUTION: floor is slippery from the humidity (yumidity) today.

Strength:

Push Jerk/Split Jerk

1-1-1-1

**Just tested it out. Way too slippery. We’ll do it later in the week…

Back Squat:

2-2-2-2

WOD:

5 RFT:

5 Pistols (each leg)   <— one-legged squat

15 DB Push Press

15 Pull Ups

3 Burpees

NAME

BACK SQUAT

WOD

NOTES
Barge 275-295-315-375

11:10

 21”/30lbs.
Sheik 275-295-315-325

9:56

 19¼“/30lbs.
Andy 225-245-265-275

11:25

 18½“/24lbs.
D.Stat 275-295-305(f)-315(f)

9:41

 35lbs.
Vicki  

14:35

 18¼“/15lbs./orange band
Greg 225-245-255-260

18:00

 18½“/30lbs./2x orange band
Joe Lo 155-175-185-205

15:29

 18½“/30lbs.
Derrick 245-275-295(f)-285(f)

13:27

 30lbs.
O.C. 315-405(f)-405-315

14:08

 22¾“/20lbs./ring rows
John H. 225-245(f)-225(f)-225(f)

15:43

 16½“/15lbs./ring rows
Danielle  

18:00

 15½“/12.5lbs./or+beige bands
Mallory  

15:00

 21½“/10lbs./ring rows

Thank God for the WOD

Posted by IronCityFitness on November 28, 2011
Posted in: Workouts. 1 comment

Who else was dying to workout this weekend? Who else destroyed their body with a deep-fried turkey (that’s right) and alcohol? Let’s get back to bidnezz.

FGB Make-up:

Name

FGB TOTAL
D.Stat

335
Derrick

258

Warm-Up:

Ring hold for time

WOD:

AMRAP in 20mins.

9 Overhead Squats, 95lbs.

9 KTE’s

9 Double Unders

NAME

RING HOLD

WOD

NOTES
Grgas 1:03/33 8 (+3 OHS) 65
Andy 55/36 8 (9 KTE’s) 75/singles
John V. 35/31 10 75/singles
Liz   10 (+5 KTE’s) 22/singles
Sheik 1:10/28 12  
Joe Loco 1:11/57 12 45/singles
Greg 1:00/52 9 (+9 OHS) 45/singles
Danielle 26/36 11 (+3 KTE’s) 22

Fight Gone Bad

Posted by IronCityFitness on November 22, 2011
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I see PR’s in everyone’s future today.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  The stations are:

1. Wall-ball: 20 pound ball/12 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds/55 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds/55 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Total reps at the end. Good Luck.

NAME

FGB TOTAL

  
Suzanne

303

  
Grgas

251

  
John M.

294

  
Liz

232

  
Andrew

244

  
Greg

189

  
Joe Loco

204

  
Vator

236

  
Sheik

345

  
Barge

276

  
John V.

200

  
O.C.

186

  
John H.

139

  
Vicki

245

  
Ashley

271

  
Mallory

226

  
Danielle

212

  
D.Stat ? It was so awesomely busy tonight. I’ll be hitting FGB on Friday or Saturday.

Short Week. So Let’s Get It In.

Posted by IronCityFitness on November 21, 2011
Posted in: Workouts. 1 comment

***TOMORROW – FIGHT GONE BAD

**NO classes WED-SUN for T.Giving

Strength:

Overhead Squat

3-3-3-3

WOD:

2RFT:

30 Pull Ups

20 Hand-release Push Ups

40 Squats

10 Burpees

20 Sit Ups

10 Burpees

——————————–

Name

OHS

WOD

Notes
Andrew 95-105-115-135(f) 16:38  
John V 95-105-115-135 15:46 Orange band
Stat 155(f)-185-195(f)-200(f) 10:50  
Barge 135-165-200-225(f) 16:26  
Liz   15:28 Ring rows
Vicki   10:28 Grey band
O.C. 95-135-155-165(f) 16:13 Ring rows
Joe Loco 45-65-75-85 13:00 Black band
Greg 45-65-75-85 15:51 Orange band/RR
Danielle 32-42-47-52 18:50 Grey band
John H 42-62-82-102 32:40 Grey band

Banded Dead’s

Posted by IronCityFitness on November 17, 2011
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**FIGHT GONE BAD – November 22

Banded Deadlift

3-3-3-3

++++++++++++++++++++

12min. AMRAP

5 Push Press

10 Burpees

5 Front Squats

*use same weight for PP and FS

ESTIMATED THE 2 BANDS FOR A COMBINED WEIGHT OF 90LBS.

WHO?

DEADLIFT

WOD (rounds)

WEIGHT/NOTES
Derrick 275-305-325-385 6 (+2 PP) 115
Andrew 275-305-325-335 6 (+3 B’s) 100
Sheik 325-395-455-500 7 (+5 PP) 115
Duffy 275-305-365-405 6 (+5 B’s) 115
Nik 115-215-235-250 6 (+5 PP) 45
Liz   11 22/push ups
Vator 345-365-395-415 6 (+5 B’s) 100
Barge 345-425-455-475 5 (+4 B’s) 115
O.C. 345-365-395(f)-305 5 (+5 B’s) 65
Joe Loco 255-275-305-315(f) 6 65
Greg 275-305-345-355 7 65
Danielle   6 (+3 B’s) 33
D.Stat   8 115


KB’s Casino

Posted by IronCityFitness on November 16, 2011
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**FIGHT GONE BAD – November 22.

Push Press: 4-4-4

WOD:

5 RFT:

5 KB SDHP

5 KB Swings

5 KB Clean&Jerk

5 Goblet Squats

 

 

 

 

 

ASSAILANT

PUSH PRESS

WOD

WEIGHT (lbs.)
Barge 135-175-195 8:40 53
Duffy 135-155-170 5:22 35
Nik 65-75-95 7:26 24
Sheik 185-195-205 9:12 72
D.Stat 155-185-205(f) 9:15 72
McNulty 115-135-155 7:03 35
Liz 5:34 15
Greg 95-135-155(f) 5:01 24
Joe Lo 95-135-140 4:55 24

2-WODder

Posted by IronCityFitness on November 15, 2011
Posted in: Workouts. 2 comments

Warm-Up

5 RFT:

5 Power Cleans

20 Double Unders

++++++++++++++++++++++++

WOD:

2FT:

50 Pull Ups

50 Mtn. Climbers

50 Box Jumps

50 Push Ups

50 Squats

WHO WARM-UP NOTES WOD NOTES
Sheik 3:51   17:50  
D.Stat 5:21   19:09  
Grgas 6:13 115lbs. 24:37  
Vator 6:25   25:07 Box squats
McNulty 8:40   29:56  
Liz     15:54 (1 round) Ring rows/KTE’s/step ups
Joe Loco     27:40 Grey
Danielle     31:25 Grey&beige
Mallory     28:00 Ring rows/16.5 box
John V     27:13 grey band
O.C.     28:33 Ring rows/14.5 box
John H     43:49 Ring rows

1RM BS

Posted by IronCityFitness on November 14, 2011
Posted in: Workouts. Tagged: , . Leave a Comment

Back Squat: 1-1-1-1-1

+++++++++++++++++++++++++++++

For Time:

100 DB Squat Cleans

3 Burpees on the min. every min.

—————————————

McNulty: 225-245-245-255-265………….. 8:55           15lbs.

Sheik: 275-315-335-355-365(f)……………… 10:22          30lbs.

D.Stat: 275-295-315(f)-315-325(f)…………… 8:33            30lbs.

Grgas: 185-205-215(f)-215(f)-210…………. 10:26              20lbs.

John H: 165-225-275(f)-255-255…………… 9:35          12.5lbs.

O.C.: 225-315-365-405-425(f)……………….. 16:18          30lbs./Front Squats

Vator: 225-275-295-305-225………………… 9:42             20lbs.

John V: 225-275-295-315-325(f)……………… 5:53           15lbs.

Joe Loco: 165-185-195-205-215………………. 7:52            12lbs.

Greg: 245-275(f)-265(f)-255-260………………. 7:39         12.5lbs.