Daily WOD – Sep 2, 2017

“Sage”

AMRAP in 20 minutes of:

  • 8 clean and jerks (155/105#)
  • 28 double unders
  • 15 toes to bar

WOD Notes:  Join us for our 2nd annual Sage WOD! Compare to 160830.

Registration Note: Just a reminder that we enforce a $10 “no show” fee for peak classes, including all weekend classes. To avoid this charge, only sign up for classes that you are committed to attending, and if an unexpected conflict arises, withdraw as soon as possible. The fee applies to no shows and late cancels (less than an hour before class).

Olympic Class Notes:  Tomorrow is our first Oly class! We are super excited and hope you are too! Some quick rules and reminders:

  1. Class starts at 7:00am. Be on time. (On time means 5 minutes early.)
  2. The programming will be posted to comments shortly after 9:00pm.
  3. Do not sign up for the 8:30 or 9:30 Daily WODs if you’re coming to Oly class. It’s a solid 1.5 hours of barbell and assistance work. Go hard, then rest hard so you properly recover and lock in your gains!
  4. This class is for our more experienced athletes. We expect you to be familiar with the movements.  If there’s something you don’t recognize, research it. You should also be knowledgeable of your personal mobility focus areas. Group instruction will be brief, and you’ll warm up (mostly) on your own.
  5. You’ll work independently and in small groups, and we expect and encourage peer-to-peer feedback. As always, if something doesn’t feel right, be sure to call out for a coach.

Community Notes:  Happy Birthday Fili!

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This Post Has 4 Comments

  1. ICA admin

    Oly WOD:

    5 parts:

    1) Barski snatches 2×3 (65% 1RM snatch), 3×3 (70%)

    2) Snatch Pull (2″ deficit) 3×3 (100% 1RM snatch)

    3) 5 sets to find a training max at the complex: snatch push press, snatch balance, OHS

    4) Good mornings 3×10 (70% 1RM snatch)

    5) 100 Russian twists (45/25#)

  2. Nikki

    Sunday solo WOD
    Nik 7+2 Rx

  3. ICA admin

    Results:
    8:30
    John C 5+3 (115, su, 5t2b)
    Vollmer 5 Rx
    Jen N. 🙂
    Emma :0
    Rocco 4+4 (135 Jerks)
    Lombardi 5+1 (95#)
    Daria 🙂
    KtS 6+8 Rx
    Mike 4+5 Rx
    Ed 4+68 (1/2 PC, su, 30s plank)
    EQ 🙂
    Kerry 6+44 (45, 30su, su)
    Fili 3+5 Rx
    Mel 3+36 Rx
    Jess V. 7 (65PC, 60su, 35# box)
    Shawn 5 (95)
    Ricky 🙂
    Brianna 5 (su, 75#< AMSU) 9:30 John 7+8 Rx Boelker 7+5 Rx Duris 5+3 Rx Bri 6+4 (55, 2xsu, RT) Tiffany 4+4 (45, 42su, RT) Vanessa 6+0 (50, RT< 2xsu) PTS 5+3 Rx Joe S> 4+10 (135)
    Erin 4+2 Rx
    Andrew 4+2 (135, RT)
    Robert G. 5+5 (95, t2p, 2xsu)
    Christine 7+0 (55, 2xsu, 20 sit)
    Marissa 5+4 (50, 2xsu, sit ups)
    Catherine 6+0 (65, 2xsu)
    Nicole W. 4+5 (70, 2xsu, 2xsit)
    Tobin 4-7 (85, 2xxsu)
    Curtis 3 +36 (135, 2xsit)
    Jen C> 5+3 (85)
    Dave W. 3+45 (115)

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