2.19.2013

W.O.D.2.20.13

10-1 Front Squat (65/95#)
1-10 Back squat (65/95#) 
with 10 front rack lunges between each set (using the same weight)*

*these are not walking lunges

Quote:
"If you do what you’ve always done, you’ll get what you’ve always gotten." 
-Tony Robbins

Results:
Tim H 20:27 65#
Robin 30:27 35#
Flounder 23:42 65#
Tidmore 15:30 65#
Faby 24:04 Rx (200)
Kyle W 17:36 65#
Tim P 14:30 no lunges 115#
Sandy 26:11 45#
Jess S 22:02 45#
Mateo 19:35 80#
LP 12:42 75# scale reps
Luke 27:04 65#
Trung 18:40 35# half reps
Albert 18:40 Rx
Conn 24:18 75#
Jaime 16:18 35#
Shannon 16:20 35#
David 17:59 75#
Alona 20:56 55#
Kyle B 19:43 25# vest
Chip 15:20 95# scale
Dan M 22:40 65#
Jack 22:30 65# scale
Leslie 25:57 45#
Bridget 9:20 35# scale
Ben 22:30 65# 
Rob PH 29:11 Rx(200)
Arin 28:25 45(200)
Kim G 35:34 45(200)
Roman 21:37 75(100)
Diane 25:54 65(100)
Casey 32:51 50(100)
Joe C 24:28 75(100)
Laurel 35:34 45#/200
Pam 29:17 Rx/200
Becky 33:45 Rx /100
Schaefer 31:27 Rx/200
Tim Mc 14:58 Rx/100
Lauren D 23:39 #45 (100)
Nick 26:12 #75 (200)
Rinat 29:56 #95 (200) RX
Travis 28:09 #75 (100)
Amanda 22:08 #35 (100)
Jonathan 21:13 #65 (100)
Mr. W 28:35 #95 (100)
Mrs. W 25:22 #35 (100)
Kara 20:45 #35 (100)
Dianne 24:49 #35 (100)
Jason 36:23 Rx
Cris A 33:28 Rx
Derrick 47:05 Rx
Klutch 33:15 Rx
Justin 30:46 65#
Mike S 35:28 45#
KT 24:34 Rx
Rebecca S 38:20 55#
Joe (CT) 32:59 75#
Dinger 31:15 65#
Jay E 34:25 Rx
Pete 29:56 Rx
Kathleen 33:15 45#/scale
Gina 28:59 55#
Oleg 41:05 Rx
Roni 25:00 scale
Gene 26:43 Rx (200)
Kate C 14:50 Rx
Kate K 17:22 80# started at 8/3
Lauren B 26:42 45#
Ryan P 22:45 75#
at

18 comments:

  1. Jason LyonsFebruary 19, 2013 at 10:37 PM

    This one packs a mighty punch. You may be tempted to scale up....that would be unwise. :)

    ReplyDelete
  2. P'lentusFebruary 19, 2013 at 10:54 PM

    Yes, Jason and I did that...you should only scale up if you don't care about walking the next 5 days

    ReplyDelete
  3. AnonymousFebruary 20, 2013 at 12:39 AM

    Question. When do we do the lunges? Does a set consist of 10fs+1bs 9+2 8+3 etc... or are the front squats and back squats considered separate sets?

    ReplyDelete
  4. Jason LyonsFebruary 20, 2013 at 7:04 AM

    Great question anonymous. When I programmed this, it was intended to be 10 front squats, 10 lunges, 1 back squat, 10 lunges and so forth. We did this workout before on Groundhog day I think. Aimee wrote it in a way that the lunges are only performed once...10 front squats, 1 back squat 10 lunges. That in itself would be an awful workout. This morning I did the version that I spoke about with 200 lunges and it hurts pretty bad. I would personally encourage people to try that version but if you are worried at all about the volume, only perform 1 set of lunges. I would just indicate which version you did. Because I was there, the poor 6AM class is all doing the version with 200 lunges. GO 6 AMERS!!!

    ReplyDelete
  5. VinnyFebruary 20, 2013 at 7:33 AM

    6am Crazy Lunges!!!

    Jason 36:23 Rx
    Cris A 33:28 Rx
    Derrick 47:05 Rx
    Klutch 33:15 Rx
    Justin 30:46 65#
    Mike S 35:28 45#
    KT 24:34 Rx
    Rebecca S 38:20 55#
    Joe (CT) 32:59 75#
    Dinger 31:15 65#
    Jay E 34:25 Rx
    Pete 29:56 Rx
    Kathleen 33:15 45#/scale
    Gina 28:59 55#
    Oleg 41:05 Rx
    Roni 25:00 scale

    Thanks for dropping in Joe M!! We enjoyed having ya, hope to see again you soon.

    ReplyDelete
  6. MegsFebruary 20, 2013 at 7:59 AM

    http://aimeesfitnessblog.blogspot.com/2011/02/wod-2211.html

    This is the Groundhog day wod Jason referenced. I remember it being brutal. Cate did it without dropping the bar ever!!

    ReplyDelete
  7. Chris P.February 20, 2013 at 8:34 AM

    this is actually not the same workout as last year because last year's weights were 45/65! Therefore, I am going to strongly recommend my 530/630/730 classes to do one set of lunges aka 10 FS, 1 BS, 10 lunges

    ReplyDelete
  8. Paul SFebruary 20, 2013 at 10:36 AM

    Dirty 9Trey

    Lauren D 23:39 #45 (100)
    Nick 26:12 #75 (200)
    Rinat 29:56 #95 (200) RX
    Travis 28:09 #75 (100)
    Amanda 22:08 #35 (100)
    Jonathan 21:13 #65 (100)
    Mr. W 28:35 #95 (100)
    Mrs. W 25:22 #35 (100)
    Kara 20:45 #35 (100)
    Dianne 24:49 #35 (100)

    Everyone loves Lunges! This was a tough one 9:30 Crew, way to fight.

    ReplyDelete
  9. Jason LyonsFebruary 20, 2013 at 1:16 PM

    P, then we must have done 95? I looked in my journal and could not find it. It is fun... :)

    ReplyDelete
  10. Jason LyonsFebruary 20, 2013 at 1:33 PM

    P good observation. We did 95 last time with one set if lunges! Lol!!! Being that I did two sets of lunges, brings on the DOMS!!!

    ReplyDelete
  11. Chris P.February 20, 2013 at 1:55 PM

    this would be a good day to get some BCAAs down the hatch an hour or so before the workout (10-20g)

    ReplyDelete
  12. Jason LyonsFebruary 20, 2013 at 3:51 PM

    We have reached 50 members of our affiliate team! Awesome job!

    ReplyDelete
  13. Stephanie VincentFebruary 20, 2013 at 3:53 PM

    This comment has been removed by the author.

    ReplyDelete
  14. Stephanie VincentFebruary 20, 2013 at 5:58 PM

    12n
    Laurel 35:34 45#/200
    Pam 29:17 Rx/200
    Becky 33:45 Rx /100
    Schaefer 31:27 Rx/200
    Tim Mc 14:58 Rx/100

    ReplyDelete
  15. Keith BFebruary 20, 2013 at 7:54 PM

    4:30

    Rob PH 29:11 Rx(200)
    Arin 28:25 45(200)
    Kim G 35:34 45(200)
    Roman 21:37 75(100)
    Diane 25:54 65(100)
    Casey 32:51 50(100)
    Joe C 24:28 75(100)

    ReplyDelete
  16. GeneFebruary 20, 2013 at 8:12 PM

    That was saucy.

    ReplyDelete
  17. P.LentusFebruary 20, 2013 at 8:46 PM

    5:30
    Tim H 20:27 65#
    Robin 30:27 35#
    Flounder 23:42 65#
    Tidmore 15:30 65#
    Faby 24:04 Rx (200)
    Kyle W 17:36 65#
    Tim P 14:30 no lunges 115#
    Sandy 26:11 45#
    Jess S 22:02 45#
    Mateo 19:35 80#
    LP 12:42 75# scale reps
    Luke 27:04 65#

    6:30
    Trung 18:40 35# half reps
    Albert 18:40 Rx
    Conn 24:18 75#
    Jaime 16:18 35#
    Shannon 16:20 35#
    David 17:59 75#
    Alona 20:56 55#
    Kyle B 19:43 25# vest

    7:30
    Chip 15:20 95# scale
    Dan M 22:40 65#
    Jack 22:30 65# scale
    Leslie 25:57 45#
    Bridget 9:20 35# scale
    Ben 22:30 65#

    SPICY. Welcome to Bridget for her FIRST class, Trung to his SECOND, and Ryan P. and Lauren B. to their THIRD classes.

    ReplyDelete
  18. Chris P.February 20, 2013 at 9:47 PM

    oops skipped some folks from 5:30. Luckily Gene messaged me since he wanted to show that he was as badass as Faby. Maybe you two could hobble around together for the next few days. ;-)

    Gene 26:43 Rx (200)
    Kate C 14:50 Rx
    Kate K 17:22 80# started at 8/3
    Lauren B 26:42 45#
    Ryan P 22:45 75#

    ReplyDelete