Wed. & Thurs.

Homecoming Week is busy...

Wed WOD
BENCH PRESS
Find/work to your 3RM
Find/work to your 10RM

OTM (on the minute) for 16 minutes:
odd = HSPU (3-6 reps)
even = C2B Pull Ups (3-8 reps)
* this is a "choose your own" WOD...If you need work on strength, work as strict as you can.  If you need coordination/balance/power, work your kipping HSPU and Pull Ups.  Get as many reps as you can within the design of what you are working on.

3RM / 10RM / HSPU & C2B
Feidt ~ 225# / 185# / 48 / 64 (purple bands for HSPU & Kipping Pull Ups)
Britt ~ 185# / 155# / 48 / 49 (parallettes for first 2 sets, no boxes)
Jacoby ~ X / 185# / 48 / 64
Maloney ~ X / 105# / 48 & 62 (purple band & mod HSPU)
tb ~ 255# / 205# / 33 & 44 (25#plates for HSPU w/ Kip & Strict C2B Pull Ups)

Thursday WOD
YOGA!!!

On a side note...Sounds like the NFL Officials are going to be back...BUMMER!

These guys were good!

GRIP IT or GRIPE

Today was quick and brutal...

Grip strength crucial today!

Brief warm-up on your own...Running, movement & mobility...

Then a HERO:

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

RANDY
For Time:
75 Power Snatches (75#/55#)

Rest as needed...

Like a G6 (300m Row modified to 30 KB Swings)
3 Rounds for Individual Times:
15 Burpees
30 KB Swings (55#/35#)
~ 3min REST b/t Rnds ~

Des ~ 6:37 (45#) / 2:17-2:28-2:29
El Tigre ~ 6:27 / 2:00-2:24-2:17
tb ~ 5:09 / 2:00-1:57-1:53

IMPRESSIVE

Must be Monday...

Squats again...

WOD

Work to a 3RM in Back Squat

3 x 10 Front Squat

EMOM for 10 min:
200m Run

Des ~ 155# / 85# / 200's 6-10 were just over time
Feidt ~ 245# / 165# / 200's 1-6 were in 60s...7-10 just over
Britt ~ 165# / 185# / 200's 31s for the first, 41s for last...slowest was around 45-49
El Tigre ~ 245# x 6 / 185# / just behind Britt
tb ~ 315# / 185# / lots behind El T

that EMOM of 200m is a tough one... did that a couple weeks ago and it was tough then as well...

Conditioning coming tomorrow!

GET STRONG!!!

It's Sunday...

Inspiration is where we look for it.
Almost a choice.  Sometimes a mistake.  Rarely, stumbled upon.
The paths you take in life lead you in various directions but when you come across something great you know it... you can feel it.

Those that inspire never stop progressing forward, building off of what they have from their past that has worked for the better, leaving behind what bombed and speaking in a way that will promote themselves, their methods in life, and give recognition to others.

Be somewhere great.
Get that feeling and grab hold.
It will be nothing but inspirational.

Flat Tire

That is how you felt after this WOD!  Great way to start the day!!!
Inspiring...

Warm-Up ~

3 Rnds ~ 3-5 Pull Ups, 10 OHS (45#), 5 Box Jumps, 10 Bar Sit Ups (Turkish Get-Up Style)

FLAT TIRE
AMRAP in 20 Min:
8 Hand Release Chest Slap Push Ups
8 C2B Pull Ups
8 Push Press (135#/95#)
8 Swings (70#/55#)

Val ~ 5 Rnds + 10 reps (purple band)
Feidt ~ 5 Rnds + 18 reps

Britt ~ 6 Rnds + 24 reps (115#)

El Tigre ~ 6 Rnds

Kate ~ 6 Rnds + 13 reps (green band, 65# / 45#)

Des ~ 5 Rnds + 16 reps (0 chest slap, purple band?, 65#, 35#)

STAN ~ 6 Rnds (unsure of wts... modified for injury prevention)

tb ~ 6 Rnds + 12 reps

Hangin'-a-Round

Getting the feel of these WOD's & Programing...
Wednesdays have been good days, and very sore days...

There is a definate strength component during this phase...
This will be good for all of us...It will change and adjust within the next 4-6 weeks...bear with it.

And GET STRONGER...Britt is!!!

1 RM Bench Press*
*set boxes to catch weight 1" above the chest
bar will not touch the chest...work for explosive force

Push Press
1 x 15-20
1 x Failure
* select a weight that you can do 15-20 reps...REST...then do a failure set at the same weight!

3 Rnds for Time:
5 Hang Power Cleans (185#/135#)
10 Ring/Bar Dips (as strict as possible)
5 Dead Hang Pull Ups

Desi ~ 85# / 15-x @ 65# / 5:20 (65#/purple for both)
Kate ~ 115# / 20-18 @ 65# / 5:07 (95#/purple for both)
Feidt ~ 225# / 17-12 @ 135# / 6:39 (155#)
Britt ~ 205# / 20-15 @ 115# / 6:11 (165#)
Jacob ~ X / X / On his own...left no time
tb ~ 275# / 20-16 @ 135# / 6:22 (185#)

Triceps were bombed after this WOD...

It is a different feeling doing these WOD's with a bit heavier weight, where you may have the wind, but don't have the strength.
Be open to these variables... Everything should not feel like a 5K run... Pure Volume (lots of reps) is not the only goal!
This is one variable that takes some time getting use to...less reps but more weight, and it still takes TIME!
We all want to be fast thru the WOD...but this is work on getting faster in recovery. Recovery systems at work...getting your strength back in a quicker time and not worrying about the lungs is a different feeling.

Keep up the great work!!!

Tuesday...Tough Day

The Seven

7 Rnds for Time:
7 HSPU
7 Thrusters (135# / 95#)
7 K2E
7 Deadlifts (245#/170#)
7 Burpees
7 Swings (70#/55#)
7 Pull Ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Salo ~ 19:19 / Spealler ~ 20:56 / Holmberg ~ 24:37

It should be an honor to do any of these HERO WOD's...These are our real heroes!!!

Sorry for the slight underestimation on time...this was brutal!!! The combination of strength and bodyweight were an unbelievable combination...

Val ~ 3 rnds @ 20:45
Desi ~ 4 rnds @ 32:00
Britt ~ 5 rnds @ 29:20
Jacob ~ 4 rnds+ thrusters @ 27:00 (225#DL)
Stan ~ 5.5 rnds @ 31:00 (85#Thr/155#DL)
tb ~ 48:50 Rx