Work Week...

Football Starts this week... Tomorrow in fact... Aug. 1st ~ Sheesh!!!!

ALSO...it is CrossFit Games week... In Madison, Wisconsin! How 'bout dat!

Warm-Up
Roll / Mobilize
3 Rnds ~
90s Bike
1 Rnd Cindy

45s Sampson Stretch (each side)

BB Warm-Up (Snatch Grip)

SNATCH TECH
5 x 3 Snatch-Grip Sotts Press (easy...climbing)

4 x 3 Hang Snatch High-Pull

3 x 3 Pausing High-Hang Snatch

SNATCH Complex
Power Snatch + OHS + Squat Snatch
OTM x 3 Rnds
0:00 = 65%
1:00 = 70%
2:00 = 75%
3:00 = Rest

NASTY GIRLS (Last HERE)
3 Rnds:
50 Air Squats
7 Muscle Ups*
10 Hang Power Cleans (135#/95#)
*or appropriate scaling

STAMINA
EMOM x 10 (5 Rnds)
Even = 15 KBS (55/35#)
Odd = MAX TTB in 40s
Score is total Reps of TTB

Val ~ Snatch Cmplx / 10:38 (Pull Ups / 75# / w/ a 2min pause after 1st Rnd[8:38])
Syd ~ Snatch Cmplx / 9:23 (C2B)
tb ~ 140-155-165 / 10:45 (2-2-2-1 / 3-2-2 / 3-2-2 MU & 10's UB / 2:50-6:40-10:45) / 101 TTB
(TTB = 1-3=7+7+7 / 4=8+7+6 / 5=7+6+4)

Conditioning

Little quickie of conditioning...

Row Conditioning
6 Rnds of the following:
200m @ +5 sec of 2K pace
200m @ 2K Pace
100m @ -5 sec of 2K pace
90sec REST

tb ~ Done...held it pretty well... My 2K pace is (was) 7:19... so here what what I tried to do...
1:54 for 200
1:49 for 200
1:44 for 100...

Got into a rhythm of pull & a breath for the first 200m
2 Quicker/Harder Pulls + 2 Pulls with a breath b/t each for 2nd 200m
then quick pulls for 100m

Diane...classic

Today is Diane...a classic WOD!
Did this HERE...(4+ years ago...)
Most recently HERE...(back in February)

Got to tell you...HSPU are really getting to me... I can do them much better, but my neck just KILLS me for 3-4 days afterwards... And I mean really kills me! Not sure if it is a compression on the C 6-8 vertebrae or just muscular stuff...

My thought was working on it would make it better, but this spring when Comptrain did a 3-4 week stint of HSPU work, I had to back way off it rather than get use to it...
Have not done much until now and we will see...but I can feel it in the neck already!

Warm-Up
Roll/Mobilize
4 Rnds ~
40s Slow Row
20s FAST Row
3 Walkouts
3 Russian Babymakers
10 Abmat Sit Ups

BB WU

DEADLIFT Exercises
Work to Heavy:
5 Reps RDL's
7 Reps Sumo DL
9 Reps Deadlift

DIANE
21-15-9
Deadlift (225#/135)
HSPU

Casey ~ 6:58 (185# / Mod HSPU)
Z. Wendt ~ 7:50
Syd ~ No DL / 8:29 (15-9-6 for HSPU)
Ethan ~ 205-185-205 / 8:33 (185#)
tb ~ 255-225-275 / 9:06 (DL=21 UB / 8-7 / 9UB / HSPU=8-7-6 / 8-7 / 3-3-3)

Ascending

Warm-Up
Roll / Mobilize
15 Cal Bike
3 Rnds
3 Strict Pull Ups
9 Wall Squats
12 Alt. Spidey & Reach
15 Sit Ups

BB WU

Power Clean Complex
Clean Pull + Hang Power Clean + Power Clean
OTM x 5
50%-54%-58%-62%-65%
Right into...
HEAVY Power Clean
OTM x 5 (Climbing)

So the PC Complex + Heavy Cleans was an OTM x 10min!!!

ALVERSTONE
Ascending Latter for 7min:
1 Power Clean (165#/110#) + 30 D/U
2 Power Clean (165#/110#) + 30 D/U
3 Power Clean (165#/110#) + 30 D/U
4 Power Clean (165#/110#) + 30 D/U
Continued...
Increase 1 (one) rep of Power Clean each round until time cap is reached.

Wendt ~ 10 Rnds for time ~ 9:57 (5@3:15, 7@5:41, 8@6:59, 9@8:27)
tb ~ Heavy PC = 255# / 8Rnds + 2 Power Cleans (276 Reps)
tb's D/U ~ 1&2=UB, 3=15+15, 4-6=20+10, 7=10+10+10, 8=UB

...there is Fire

Little WOD that we did HERE

Warm-Up
Roll / Mobilize
500m Light Row
2 Sets:
10 GHD Sit Ups
10 Hip Extensions
10 Alt. Spidey & Reach
10 Cal Bike

BB Warm-Up

SQUAT
10-8-6-4-2 (work to heavy)

FIRE ALARM
For Time:
3 Rnds of Bergeron Beep Test
50/35 Cal Row (Sub= 50/35 Row or 400m Run)
3 Rnds of Bergeron Beep Test
50/35 Cal Row (Sub= 50/35 Row or 400m Run)
3 Rnds of Bergeron Beep Test

1 Rnd of Bergeron Beep Test is:
7 Thrusters (75#/55#)
7 Pull Ups
7 Burpees


Val ~ 24:22
Liz K ~ 24:30 (400m Run)
Casey ~ 21:36
Wendt ~ 22:13 (Rx+ = 50# DB Thrusters + C2B + Burpee Box Jumps)
tb ~ 19:30 (3:20-6:45-11:21-15:25-19:30 splits) ~ Thrusters & PU were UB...step-down burpees

Randy & Running...

Warm-Up
Mobilize ~ 5-10min
3 Rnds
90s Bike
1 Rnd Cindy

BB Warm-Up

Randy on the Run
5 RFT ~
400m Run
15 Power Snatches (75/55)

T.Wendt ~ 14:46 (@95#...20# above Rx)
Oz ~ 16:09
Casey (@$$hole) ~ 14:10
Tonn ~ 17:00
Syd ~ 15:00
tb ~ 14:34

Summer??? What Summer?!?!

Little breaks here and there, but mostly just seems to be flying right by...
No rest...just work...
Same as our Workouts...Just Work...

Oz picks up a job with the Rafters...He says he is "coaching"...
Well...this does not look like coaching to me:

Whatever trips your trigger, I guess!!!

Missed an entire week of workouts...Oz and Casey were continuing to WOD, I got a Tuesday WOD in up at Iron River...Did Mondays "Flip & Flop" w/ 45# SDLHP subbed for Cal Rows
21-15-9
Alt. DB Snatch (50/35)
Cal Row (45# SDLHP)
into...
21-15-9
Box Jump Overs (24/10)
Pull Ups

SKIP to Friday... Back at it... Wendt in the house... Casey ready to go...got his Strength stuff in from Comptrain...then, a time-tested WOD...Classic  by Ben B...OPEN TEST (Past HERE)

OPEN TEST
AMRAP in 20min:
50 Wall Balls (20/14)
50 D/U
40 Box Jumps (24/20)
40 Toes 2 Bar
30 C2B
30 Bar-Facing Burpees
20 Cleans (145#/100#)
20 Jerks (145#/100#)
10 Snatches (145#/100#)
10 Muscle Ups

Modify where needed, ideally the Cleans, Jerks & Snatches should be same wt. BUT, if you are not strong at Jerks & Snatches, modify those and keep same wt...
If it is just Snatches, then keep Cleans & Jerks same and lower for Snatch... NO WRONG WAY TO DO THIS! Keep moving and do not burn out!

Wendt ~ 293 reps (3 MU)
Casey ~ 280 reps (20 Jerks / Mod PU / 135 Clean / 95 Jerks)
tb ~ 283 reps (3 Snatches / Box Step-Ups & Step-Downs / not a PR, but I will take it on little sleep and week of Iron River!)