Thursday, January 13, 2011

* Unfortunately, weather conditions have forced us to modify hours again. We must CANCEL ALL MORNING SESSIONS because of ice. We will be open for:

Growlery + HQ at NOON
Growlery at 4pm and 5pm
HQ at 4:30pm and 5:30pm


Five rounds of:
20 GHD Sit-ups
5 Push jerk

Michelle Kinney 5:52 with 115lbs, Kim Malz 6:41 with 115lbs, Michelle Benedict 7:01 with 105lbs, Kristan Clever 8:55 with 160lbs, Rob Orlando9:07 with 230lbs, Rebecca Voigt 10:58 with 155lbs.
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Published in: on January 12, 2011 at 8:45 pm  Comments (22)  

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  1. L or D, what would be a good mod for GHD situps? and is there a prescribed push jerk weight?

    • The mod would depend on what equipment you have available. The most appropriate modification would be toes to bar or knees to elbows. If no bar is available, there is not really another option, because you shouldn’t lie down on a bench to do leg lifts, nor should you lie on your back for traditional situps. There is no prescribed push jerk weight; athletes should use something heavy enough that they are on the verge of failure…however, I would probably say that for your situation, you just use something moderately heavy.

      • thank you! I am going to come in, so I’ll have a bar!

  2. I almost wish this WOD had been longer, since it took place in a location other then my house.

    PJs: 65#. Time: 8:52

    Definitely should have used more weight on the push jerks. I gave myself a break because of working from the floor, but they were all unbroken and totally manageable. Oops.

  3. Great seeing so many people out at noon.

    I have to take it easy because I have a slipped disk in my back and am in the healing process. Hopefully my recovery won’t be too long, until then I have to modify EVERYTHING.

    today’s wod:
    10 C2B pullups
    20 push press (65lbs)
    40 Double Unders

    Time: 9 something

    Also, here’s a recipe for a snack Joe and I had two days ago. Absolutely delicious!! Enjoy.

    Paleo Candybars

    Another great option for those of us who have a sweet tooth!

    3-4 Tbsp coconut oil
    1/4 cup carob powder or cocoa (optional)
    1/2 cups ground nuts (almonds, hazelnuts)
    3/4 cups dried shredded coconut
    1 Tbsp or more to taste honey (optional)


    Start by melting the honey and oil in a saucepan over medium heat on the stove

    Add carob and nuts and coconut

    Form into a square by dumping into a small baking sheet and refrigerate or freeze until hard

    Cut and eat

    These were like almond joys, but even better. I couldn’t get enough.

    • That 9 something was for several rounds, was it not? I saw you doing more than one round and you were flying!!

    • That sounds SO GOOD! I can’t wait to make some!

      • Joe and I made some Paleo candybars this evening and have made a convert of my uncle. He is now pure Paleo. 😉

    • For people like me who need to lose weight, here’s my advice: be careful with the paleo treats. I’m not knocking them; they sound fantastic! I’m just saying if you have a goal of significant fat loss, it’s best to save paleo treats like this for a special occasion. This is my experience anyway.

  4. BTW- My wod consisted of FIVE (5) rounds

  5. Thanks to Joy, who came to my house in her 4WD and took me to the gym, I made it in today! Yay!!! Joy is the greatest. Ever.

    Did 5×5 back squats, first set with 55# and the last four with 65#. Turns out my 1RM is 93#, so this was a good weight to use.

    Then did part of the Growlery jump rope/burpee metcon from the other day. For time: 100 DU, 50 burpees, 50 DU, 25 burpees. 27:18

    Slow but good.

  6. Today was a combination of accomplishments (first times) and failures (peeling weight), but I was trying to push myself to see what I can do…and can’t do.

    Round 1 176#
    Round 2 172#
    Round 3.5-5 154#

    I think I PR’d on the push jerk and during round 4 I cleaned 154# off the floor in pure exhaustion to get it back on the rack to finish the round…that was a first. Also, today was my first time doing 100 GHD situps.

    Not the greatest time wise but I tried something new.

    Lateefah @ 65# off the floor – 9:29

  7. 98# from the floor. Maybe a little light. Subbed toes to bar for GHD situps. They took forever. Had to rest quite a bit to keep getting my toes up there.


  8. Went too light. Hard to know how much my shoulders can handle right now and I misjudged.

    PJs @ 108 lbs


  9. Weight was heavy for rds 1-2 when my technique was more of PP than PJ—-got better for the last few rounds

    88#, GHD

    Great to see so many faces at noon!

  10. Today’s HQ: 10:29 with 154lb PJ. I probably could push myself with heavier, but my technique on this movement needs some work.

    and then yesterday’s WOD (15 Min AMRAP of 250 mtr row,25 pushups). Thanks for Bryan for convincing me to do a 2nd workout

    5 Rounds plus Row and 1 pushups. The pushups were harder than they should be. Damon introduced chin to floor instead of chest for these…

  11. 15:18

    Used 88# for Push Jerk which was heavy!

    Back in Dec (12/15/10), for the ‘shoulder’ series my max weight on the 5-5-5-5-5 Push Jerk was 80#… so, feeling pretty good I could even do this (though, my form was terrible by the end, and I was doing 1 or 2 at a time for the last 2 rounds).

  12. Need to make this one up. Are you guys running the am sessions tomorrow?

  13. 9:19

    sub butterfly feet sit-ups for GHD Sit-ups
    PJ- 88#

    I liked todays workout. i seriously wanted to rest during my sit-ups but i wouldnt let myself.

    • Great job on time with the 88#!!

      • thanks Dallas.

  14. 11:10
    Ab mat instead of GHD
    PJ #63

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