New Member

Wow, the past few days have been very busy for Trina and I. This post is a bit overdue but I want to keep you all informed about what is going on here in Marshfield. Here is the story.

On Saturday Trina and I came to Marshfield for a routine stress test to make sure that her and baby could handle a natural birth that was scheduled to be induced starting Monday night. Needless to say, baby did not want to wait until Tuesday to come out. So...we started to process on Saturday afternoon. This is where Trina embarked on the WOL (Workout of a Lifetime). After 13 HOURS of contractions, zero food, and zero sleep, it was determined that the baby might have trouble with the process of natural birth. So C-Section it was and within 40 minutes we had a beautiful baby daughter. Grace Ann Sydorowicz was born at 5:43 am. She was 4 lbs. 11 oz. and 17 3/4 in. long and a full head of hair (I'm quite jealous).

She is still in the NICU due to some breathing complications but is doing very well. During the surgery she got some fluid in her lungs and is still working on getting rid of it. We are not sure how long Grace will be in the hospital, my guess would be through the weekend. Trina, despite her marathon "workout", is doing fantastic. She is on oral meds and has been up walking around all day. She even got to change a couple of diapers. Trina will be in the hospital until Thursday. That is the norm for a C-Section.

I have been trying to be as much help as possible, which really isn't very much. I wanted to get a workout in because I have been cooped up in the hospital for 3 days but came ill prepared. I have no workout shoes so tonight in the hospital room I did 100 burpees for time. I finished in 8 mins and some change. I'll try to add a video so that you can see her opening her eyes.

So everyone be ready when I get back to rapids for the traditional baby workout. Unlike Ezra Jude, Grace will be a sprint. As the week progresses, I will continue giving you all updates on us here at St. Joe's.

p.s. Those shirts are freaking awesome. Do they come in XXXXXXXXXXXS? Grace wants one.

Spooked...

Not because its Halloween!!! 
No...spooked because upon waking up this AM we saw what the WOD was...
Once you see the WOD (and it is a known benchmark) it is already scary...
...BUT...
When you see that it is GRACE or FRAN...then you are just...

SPOOKED!!!!

Anticipation...
that PIT in your stomach...
Heavy breathing when you have not moved...
Blood is pumping faster in your warm-up...
& you just begin to feel sick to your stomach pre-wod!

WELL HERE WE HAVE IT FOLKS...GRACE

Warm-Up:
2-3 Rnds of Frog Complex 
(Sqt-Clean to Thruster to Back Sqt to Thruster x 6)
Superman Push Ups

GRACE
30 Clean & Jerks (135#/95#)

Snatch Skills (3-6 sets)
Snatch DL + High-Hang Snatch + Snatch Balance + Snatch
~ Work up to a moderate weight that you can move fast and with extreme CONFIDENCE!

Strength
10 x 1 Back Squat
2 x 3 Front Squat

Des ~ Row WOD from HERE (10-1-13) ~ 13:43
Redd ~ 3:19 (65#)
Kent ~ 4:37
Oz ~ 7:17
JB ~ 2:54
tb ~ 2:08 / 135# / B.Sqt - w/belt-315#(1-5) w/o belt-275# (6-7) 295# (8-10) / FS-225#
Val ~ 2:59 / no Snatch / B.Sqt -(no belt) 195#-200# / FS-135#

Proud of Kent & Oz ~ couple of rookies on GRACE!
They handled her real well...Oz just muscled thru the presses
Urbs is going to have to have a make-up day soon!!!
This is a great BENCHMARK to work from!
JB did very well...he is mad b/c he did not PR...
BUT...he should realize that he ran a mile or so plus his tabata before the workout...I envy his warm-up (truly a WOD before our WOD). And he DOES NOT adjust it b/c of the workout! Pretty awesome! He is improving in ways he does not even realize.
He might even be close to beating Feidt in a WOD soon!!!

Big PR by Val!!! Awesome time...

On the White Board!!!

Double Grace

We can never get enough of a good thing... but I don't think that applies to this workout.

Warm-up.

Run.

3rnds of mini-leg blaster and some shoulder work.

then... figure out where you are putting your bar, so you can strategically stare longingly at the person that has decided rest is overrated, wishing you could be them wishing you could just breathe.

Double Grace.

60 G2O

Syd- 7:59

Britt- 100:00 @115#

Feidt- 99:99:00 .. apparently their grip was gone, couldn't hold the pen to write the time down... tried my best to estimate their completion

E- 99:99:01

tb- 8:14

Grace

30 G2O

then....

50-10-30

30-10-30

10-10-30

of Wall Balls - Ball Slams - D/U

Des- 4:10 @65#

Val- 5:15

- loss of some definite time, but feeling the body breaking down a bit. no time than the present to work on some fixes: diet & stretch/mobility

Grace Update and WOD Log

First and foremost, Grace is improving and doing well. She is off of her IV and will be off her Vapotherm (oxygen) hopefully by the end of the day. Her next hurdle will be bottle feeding. The highlight of the day was when she shot out some poop right in Trina's hand. I was dying of laughter.

As for the WODs. Here is the weekly breakdown.

Monday- 100 burpees for time

Tuesday- Running Cindy

approx 800m Run

7 rounds of Cindy

800

Wednesday- 6 330 yd hill sprints

Thursday- Active rest (carrying 3 loads of crap out to car: gifts, toiletries, breast pump, etc.) and mowing the lawn.

Friday-TBD probably hitting the rowing machine at my parents

Very much looking forward to the Mudder this weekend and seeing the gang. Also interested to see that the fellas have gained some confidence since leaving for Iron River. Hepp comes back and talks like he's Bertagnoli... Just because you beat up on some punks from Wausau West doesn't mean you can bring it on the deadlift platform. Anyway, see you all Sunday. Start loading up on the sweet potatos.

Grace Update 2.0

Hello friends. Trina and I thought it would be a good idea to let you all know how Grace is doing. As of now she has all but 1 cord/tube removed. Her final hurdle is to be able to fully bottle feed. As of now she is taking roughly half of her food through the bottle and half through her NG tube. Mom and dad are patiently waiting for her to figure it out so that we can take her home. Big thanks to all that have shared their thoughts and prayers via phone, facebook, and coming to visit. Our family greatly appreciates the support.

Grace...

Well...here we go again...

Simple little @$$ kicker!!!

Grace
For Time:
30 Clean & Jerks (G2O) 135#/95#

Complex
5 Sets (rounds) of:
5 Push Press
5 Front Squats
5 Thrusters
2-3 Minutes rest b/t sets...
Do not put bar down until all 15 reps of the complex are completed...then your rest will begin
You choose the wt. to use...move up as needed.

Strength
Work to a 5 Rep Heavy DL

Wendt ~ 2:16 / 135-135-135-115-115
Halbur ~ 2:33 (115#) / 135-135-115-115-115
tb ~ 2:02 (PR) / 135-135-145-155-155 / No DL

The Chief

THE CHIEF

OR

 

THE MASTER CHIEF

Baseline:

E3MO3M for 12 Min: 400m

The Chief

5 Rnds (for total Reps)

AMRAP in 3 Min (1min Rest b/t Rnds):

3 Hang Cleans (135#/95#)

6 Hand Release Push Ups

9 Air Squats

Val ~ 5 / 4+2 / 4+4 / 3+9 / 3+15 = 372 Reps

E ~ 4+9 / 4+3 / 4 / 3+9 / 4+3 = 366 Reps

El T ~ 4 / 3+3 / 3+6 / 3+3 / 3+9 = 309 Reps

Feidt ~ 4+11 / 4+3 / 3+14 / 4+2 / 4+4 = 376 Reps

tb ~ 5+3 / 5 / 5+3 / 4+9 / 5 = 447 Reps

Actually there is a WOD called The Master Chief...For the Crossfit purposes they are both reffering to "Chief" in the US NAVY rather than either of the above...

Read on:

Chief Petty Officer Creed
During the course of this day you have been caused to suffer indignities, to experience humiliation. This you have accomplished with rare good grace and, therefore, I now believe it fitting to explain to you why this was done. There was no intent, and no desire, to demean you nor to insult you. Pointless as it may have seemed to you, there was a time-honored and valid reason behind every single deed, every single barb. By experience, by performance and by testing, you have been this day advanced to Chief Petty Officer in the United States Navy-and only in the United States Navy does E-7 carry unique responsibilities no other armed force throughout the world carries, nor which grants privileges to it's enlisted personnel comparable to the privileges and responsibilities you are now bound to observe and are expected to fulfill.

Your entire way of life has now been changed. More will be expected of you; more will be demanded of you. Not because you are an E-7, but because you are now a Chief Petty Officer. You have not merely been promoted one pay grade. You have joined an exclusive fraternity - and, as in all fraternities, you have a responsibility to your brothers - even as they have a responsibility to you. Always bear in mind that no other armed force has rate or rank equivalent to that of the United States Navy. Granted, that all armed forces have two classes of service: enlisted and commissioned; however, the United States Navy has the distinction of having four, i.e. Enlisted, Bureau appointed CPO, Bureau appointed Warrant and Commissioned. This is why you can maintain with pride your feeling of superiority once you have attained the position of E-7 on the United States Navy.

These privileges, these responsibilities do not appear in print. They have no official standing. They cannot be referred to by name, number or file. They exist because for over 200 years the Chiefs before you have freely accepted responsibility beyond call of printed assignment and have, by their actions and performance, commanded the respect of their seniors as well as their juniors. It is now required that you be a fountain of wisdom, the ambassador of good will, the authority in personnel relations as well as technical application. "Ask the Chief" is a household phrase, both in and out of the Navy.

You are now the "CHIEF"! So this, then, is why you were caused to experience these things. You were subjected to humiliation to prove to you that humility is good, a great, a necessary attribute which cannot mar you - in fact, it strengthens you - and, in your future as a Chief Petty Officer, you will be caused to suffer indignities, to experience humiliation far beyond those imposed upon you today. Bear them with the dignity, and with the same good grace, which you bore them today! It is our intention to prove these facts to you. It is our intention that you will never forget this day. It is our intention to test you, to try you, and to accept you. Your performance today has assured us that you will wear your hat with aplomb, as did your brothers in arms before you. We take a deep, sincere pleasure in clasping your hand, and accepting you as a Chief Petty Officer in the United States Navy.

Can you relate this to anything in ordinary life...coaching...teaching...family...friends...

Lots of lessons here!

Awesome work today people...proud to be with all of you!

Saturday Saga Continues-

The open may be over, but the weekends are still here to get some work done in the AM!
And to get our top 200 masters division qualifier some much needed prep for his regional WODS.

Saturday on A Running Clock-

0:00 -
Isabell - 30 snatches (135# / 95#)
Val - 5rnds: 5 DL (165#) + 10 Swings (55#)

@10:00-
500m Row

@20:00-
Grace - 30 C&J (135# / 95#)

Val ~ 3:14 / 1:48.9 / 4:11
tb ~ 2:16 / 1:33.5 / 3:41

Grace was horrible.  Absolutely horrible- couldn't breathe, couldn't think, by rep 15 mental fatigue was taking a toll.  tb went before me- at about 22 I was telling him he couldn't get a countdown with every lift, that he needed to do two and then get it... AND then it was my turn and I knew exactly why he needed a countdown... even on the last one, I had to get some air.
Pretty sure there was a bit of nausea with the last work out... it all passed.
Upside- really happy that the janitor had changed the garbage bag the night before as I stood over it for about 10-15min.
Can't wait to see how Biolo does with these upcoming WODS!  Going to be one for the books!


Cash Out for the Wkend- Rake lawn for two hours + carry 6 bags of mulch- two at a time over shoulders!

Playing with GRACE

Great WOD this AM...Stressful prelude

Debated on doing this as Squat Clean & Jerk as that what many seem to be going to as opposed to G2O...
May try it again soon with the squats involved... Will not be able to get as quick of scores but will still have to push it!

Warm-Up ~ 
3 Rnds:
200m Run
10 Push Ups
10 Deck Squats (work to be in a shoulder-stand position on roll-back)

GRACE
For Time:
30 Clean & Jerks (G2O) (135#/95#)

Avalanche ~ 2:30
Val ~ 3:46
Desi ~ 3:47 (75#)
Maloney ~ 2:52 (75#)
Feidt ~ 4:33
Britt ~ 4:55
Krommy ~ 3:58
T-Lev ~ 3:44
tb ~ 2:13

Gerz is doing this soon & I cannot wait till Syd gives it a go after school!!!

Gerz ~ 1:58
Syd ~ 2:29

OFFENSE...AGAIN?!

Taking FULL advantage of EVERY opportunity...the offense of Feidt & Biolo have once again defeated the defense of Hepp & Syd...Again by a DQ, but, as we say...A win is a win & we will take it (for now).

We have been working behind the scenes with Grace to keep her Dad up at night so he cannot get in for the WOD in the AM (Seems to be working)...Grace said she is now working on getting Dad to eat Doritos, Sugar, Bread and Pasta!

Soon enough we MAY be able to defeat the Dynamic Duo in an actual WOD...Provided there are no D/U, Deadlifts or Running (We need the Squat)...or maybe Offense will recruit Britt and Defense can have Bertagnolski!

Todays WOD:

Press 5 x 5

Then,
AMRAP in 8 Min:
12 Wall Ball
8 Push Ups

Hepp ~ 135# 5x5 (easy) / 8 Rnds
Feidt ~ 135# 5x5 (tough) / 7 Rnds
Reeder ~ 115# 5x5 / 7? Rnds
tb ~ 135# 5x5 (tough) / 7 Rnds

Press was shoulder press...
Push Ups were regular...tough, but regular...no hands off...that would have been brutal...

Let's Go Honey Badgers...Get signed up or plan on attending 31 Heroes WOD on Saturday, Sept. 3rd
Honor those that gave their lives for the sake of our country (our ideals & freedom) with a little sweat, heavy breathing and competition among FRIENDS & FAMILY!

Say Cheese!

Warm-Up
Very Low Intensity
12-9-6
Cal Row
Pausing Air Squats
GHD or Abmat Sit Ups
----------
BB Warm-Up
----------
Mod Intensity
2 Rnds ~
5 BB Thrusters
5 Box Jumps (Step Downs)
5 Cal Row
5 Kip Swings (Rnd 1) TTB (Rnd 2)
------------
@ Wt.
5 Thrusters
5 Box Jumps
5 Cal Row
5 TTB
-----------
Gymnastics Skill
6 Rnds (every 90s)
60s to complete:
10 GHD SU + Max HSPU (kip or strict) in remaining time
(this leaves 30s rest till next Rnd)
----------------
MIGHTY MOUSE
AMRAP in 18min:
30 Thrusters (75/55)
30 Box Jumps (24/20)
30/20 Cal Row
30 TTB

Casey ~ 2 rnds + 7 reps (I think he did 95#)
A. Johns ~ (45#/leg lifts) ~ 2 rnds
tb ~ 27 (3-2/3-2/4-1/3-1/3-1/3-1) / 2 Rnds + 10

Give me today the grace and strength to embrace Your holy will and fill my heart and mind with Your truth.

Organized Chaos

Lots of people in the weight room today...

Great to see everyone working on themselves and bringing in others.

Getting better physically, ALWAYS gets you better mentally and spiritually...
Think: SPARTAN Mentality (Healthy Body, Healthy Mind!)

Fridays WOD:

13.1 ish
AMRAP in 17 Min:
40 Bar-Over-Burpees
30 Snatches (75#/45#)
30 Bar-Over-Burpees
30 Snatches (135#/75#)
20 Bar-Over-Burpees
30 Snatches (165#/100#)
10 Bar-Over-Burpees
Max Snatch Reps (210#/120#)

Drake ~ 145 Reps (15 Burpees after 75#)
Val ~ 150 Reps (20 Burpees after 75#)
tb ~ 150 Reps (20 Burpees after 135#)

Des & Felkers did YESTERDAY's WOD with Thrusters rather than Squat Cleans

Des ~ 65# & 5-5-5-5-5-3-3-3-3-3 / 45# Squats
Jed ~ 45# & 5-5-3-3-3-3-3-3-3-3 / 65# Squats
Hannah ~ 15# & 3-5 Pull Ups / 15# Squats
Logan ~ White Bar for Form & ?? Pull Ups / Form for Squats (White Bar)
Ann ~ 10# DB & ?? Pull Ups / 15# Squats

Other Notables in wt. room (Just getting better):
Frank Vruwink
Vince Mancuso
Jona (Anderson) Mancuso
Ashley Steltenpohl
Grace Sydorowicz
& Witter stopped in before the BIG GAME!!!

Get Strong...

Oz & Casey
OTM x 12:
1-5 = Clean Pull + Hang Clean + Pwr Clean + Jerk
6-12 = Clean & Jerk (build to heavy)
---------------
GRACE
For Time:
30 Clean & Jerks (135/95)

Oz ~ 175# / 2:07 (95#)
Casey ~ 185# / 2:47 (135)

Warm Up
3 min Bike/Row
2 Rnds Strict Cindy (5 Strict Pull Ups + 10 HR Push Ups + 15 Slow Air Squats)
60s Russian Babymakers
2 Rnds Strict Cindy
60s Alternate Warrior Stretch
--------------------
BB Warm Up
------------------
Primer
6 Single Leg Lateral Step Ups
50m Farmers Carry

BACK SQUAT
Every 3minutes (we adjusted to 2-2:30)...
6 Reps - 4 Reps - 2 Reps is the scheme (3 Waves)
67%-72%-77%
72%-77%-82%
77%-82%-87%

Then
 Body Armour
3 Giant Sets (2min Rest b/t)
10 DB Bench Press
30s Max D/U or 10 Burpees
10 Deadlift
30s Max D/U or 10 Burpees

Enjoy!!!

Be strong in the LORD and in the strength of His power.

Looooonnnnggg Time...

Well, Well... 

It has been a long time (almost 6 months) since the last post...

I will try to get back on posting, but no guarantees...

Had to post this one... It was the Annual 12 Days of Christmas WOD...

14th Annual to be exact!

That has been a long time as well...Lots of people have come and gone, some return from time to time, some have begun their own 12 Days" tradition!

We have now done a few years of coordinating with Appleton East (Coach Mark Krommenacker) and West DePere (Coach Chuck Brehm) on this endevor.

We did our today (Dec. 23rd), they are both going tomorrow (Christmas Eve Day) as they have school today!!!

Here was this years WOD:

12 Days of Christmas

1 Round of Cindy

2 (Wo)Manmakers (35#/20#)

3 Double Unders (Scale to 30 singles, if you need)

4 Burpee Box Jumps

5 Wall Balls

6 BB Court Shuttles (10m Shuttle / across = 1, back = 2)

7 Push Press*

8 Hang Power Cleans*

9 Deadlift*

10 OH Plate Walking Lunges (10 each leg / 45#/25#)

11 Pike Sit Ups

12 Inverted Burpees to a wall

*95#/65#

This year was especially challenging as there was Girls BB Practice...So we had to go up and down the stairs to get to the Upper Gym for some... This added more than just transition time and distance. Those stairs snuck-up on your legs throughout the workout. 

Also... Those Womanmakers were a sneaky little combo before the round of Cindy... 10 Push Ups felt like the 2nd half of Murph!!!

Results

Shawn Brehm ~ 47:50 (BEAST... just flew thru this thing. This guy is a human engine!!!)

Ethan Tonn ~ 40:33 10 Rnds completed and had to goto work! 

Mason Mitchell ~ 58:16

Keagan Christy ~ 58:30

Elise Moon ~ 58:42

Logan Felker ~ 59:45

Grace Mitchell ~ 59:57

Connor Bubolz ~ 58:01

Eryn Morrison ~ 63:26

Steph Derringer ~ 64:41  (I think these two loved the running and stairs the most!!!) 

Sunshine Broeren ~ 64:56 (I think these two loved the running and stairs the most!!!)

Carter Christy ~ 65:25

Teal Lucas ~ 65:38

Zach Wendt ~ 57:05

Drake Biolo ~ 68:27

Matt Schooley ~ 70:47

Val Tonn ~ 72:13 (11 Rnds... and finishing at home)

Carson Junemann ~ 72:32

Garrett Junemann ~ 71:49 (1st to see Pukie!!! Hit him on Rnd 9!)

Cade Stankowski ~ 74:18

Oliver Nieman ~ 76:30

Carson Derringer ~ 75:20

Justin Pyan ~ 76:00

Brian Daliege ~ 66:40

Lunar Gatez ~ 79:30

Eric Britnacher ~ ???

tb ~ 67:17

Before

WOD

After

West DePere Crew 2021

Appleton East Crew 2021

Day 2 of SB

I'm SORE!  And I have been sore since Sunday's adventure of rowing and thrusters- 15.5 was hell.

I know it also has to do with my sitting in front of this beautiful Mac and getting all my work done... I don't know how they do it.  Those people that go to work every day and sit down!  It has to be excruciating!  I actually had to face the hallway at school today in order to finish my portfolio so I wasn't looking out the window, wishing I was somewhere else!  Then I began looking at my classroom, thinking about how much reorganizing would be better than typing out a digital portfolio that no-one will ever see...
OH THE displeasurable side-effects OF BEING A LIFELONG LEARNER-
In my eyes, the modern assessment of learning is all about the product- well what about process and identifying growth through experience.  How do you assess that?  What if it doesn't come with an artifact?
Across the board we are asked to provide artifacts and a substance of some sort that proves you know what you know- Why can't you just follow me around for a week in a position with Nic's rotating I-pad and say we are good?
Because writing and framing my responses in the given structure provided has become so monotonous I am annoyed with myself in my reflective responses.
I LOVE the pursuit of knowledge- that is what being a lifelong learner is.  The constant quest to know more, do more, understand more.  BUT then to document your entire quest just takes all the fun out of it~!~  It just isn't FUN to rationalize how I learned through a series of repetitive paragraphs- but that is OVER.
So on to the good stuff-

Like being home for Spring Break-
Getting work done and catching up on the good things in LIFE- Mark Your Calendars~

Spring Event coming up:

Reeder's Ruck March - April 18 10a-3p

Jigsaw Run 2015 - May 2 9a  

(making the page this year again- Miss Grace Syd & Ethan- go AOWR)

Today was- a mash up from Comp Training.

5 RFT
6 DL
9 BJ
12 TTB

Witt ~ 9:45 (105#)
Val ~ 11:34 (185# / 24" / GHD)

while this was also going on-

1 RFT ~
30 Pull Ups
50 Abmat Sit Ups
70 D/U 
immediately followed by...
2 RFT ~
20 Pull Ups
40 Abmat Sit Ups
60 D/U 
immediately followed by...
3 RFT ~
10 Pull Ups
20 Abmat Sit Ups
40 D/U

tb ~ 4:19 / 9:10 / 6:09 - 19:38 

Girly - Girl!

NO...not this one...




this one:
GWEN
For Time & Fouls:
15-12-9
Clean & Jerk (135# / 95#)
* touch & go at bottom.  Any re-grip at bottom is a foul. Rest as needed b/t sets
Foul = 25 Burpee Penalty (max of 100 Burpees)

This WOD is designed to get you thru many reps without breaking...While GRACE is 30 Reps for time...it is also Ground-to-Overhead. Gwen is / should be Clean and Jerks...

I failed on the Jerks...Simply got tired and was not doing reps correct.  When I get fatigued it is all about getting work done.  FORM goes out the window and it is PURE work.  There are many times in life were it is all about work...hard work, but there are other times when it is about FORM...Good Form...Organization and Doing Things Right!

Need to work on when those differences are!

Britt did this and was VERY good & strict!

Val ~ 95# / 5
Britt ~ 11:50 / 2
Feidt ~ 7:55 / 2
tb ~ 6:24 / 0 (more Push Press than Jerk = Failure)
Hansen ~ 5:03 / 0

Baby Bonding

Babies

Had to pass this along. This is how Grace and I will be forming our loving bond. Babyvest style.

p.s. Don't click the link if you are offended by foul language. :)

Criss Cross...again...

Workout done before HERE

Check out THIS...from John Malin... 
A Powerful and Great Coach that passed away last Monday (Aug. 20th, 2018)... HE WAS A GREAT MAN & FRIEND!!!
Ephesians 2:8-9 ~ 8 For by grace you have been saved through faith, and this is not your own doing; it is the gift of God— 9 not the result of works, so that no one may boast.

Time to see if we can be better than we were...both in mind, body & SPIRIT!

Wendt is gone...first day of school for Teachers...no students...
Time flies...
Time to get going...BE BETTER!!!

Warm-Up ~ 
2 Rnds ~ 
250m Light Row
5 Spidey & Reach (ea)
10 Slow Scap Ret.
15 Abmat Sit Ups
----------------
BB Warm-Up
---------------
Primer
10 D/U
5 PC (light load)
10 D/U
5 TTB
----------
15 D/U
3 PC (workout wt.)
15 D/U
3 TTB
------------
CRISS CROSS
AMRAP in 15:
30 D/U
15 Power Cleans (115#/80#)
30 D/U
15 TTB

STRICT GYM
10m Running Clock ~ 
A) Ascending Ladder in 6m ~ Strict Pull Up + Strict HSPU
B) AMRAP in 4m ~ Strict Ring Dips

tb ~ 5rnds + 31 reps (30 D/U + 1 PC) / A = 6's / B = 43* Bar Dips (5-5-5-5-5-5-5-3)
Rnds = 2:16/5:06/8:07/11:12/14:17 (when finished 30D/U...still had 15 TTB to go...)
D/U=UB / TTB = UB / PC by rnds = 12-3s / 8-4-3s / 8-7s / 3-3-3-6s / 3-3-3-3-3s
s=quick singles

Strength DeLoad + Met-Con Intensity

Warm-Up
Mobilize
3m Slow Bike/Row
60s ~ Alt Sampson Stretch
1 Rnd STRICT Cindy
30 D/U
6 Reps Each of SmashweRx Warm-Up
1 Rnd STRICT Cindy
30 D/U
60s ~ Couch Stretch
-----------------
BB Warm-UP
----------------
DOUBLE CROSSED
10-8-6-4-2
Power Clean & Jerk (135#/95#)
50 D/U after EACH round (including the 2!)
Basically Grace + 250 D/U...

GYMNASTICS WORK
30 Wall Walks (wall crawl)
~ For good form, not speed...2s pause at top hold...Controled coming down!

Syd ~ ??? (95# C&J)
A.Johns ~ 7:37 (75# & 60singles)
Z. Wendt ~ 7:44 (7:00 done w/ 2 C&J's)
tb ~ 6:31 (5:50 done w/ 2 C&J's...ALL 50's were UB!!!)

I will praise the Lord with all my heart, soul & spirit!

18.5...

One and Done...
At the WFCA Coaches Clinic Thursday-Friday-Saturday...
Home on Sunday...
Normally, I would have tried to join someone's Friday Night Lights...but I was tired from the clinic (late nights visiting and "clinic" work with fellow coaches)

So...it comes down to this...

18.5 is 12.5 is 11.6...
Now we did 12.5 (here) even though were were not IN THE OPEN in 2012 (2013 was our first year joining it, BTW)

Warm-Up
3 Rnds (low intensity)
1m Bike
5 Scap Retractions + 1-2 strict Pull Ups
7 Push Ups
10 Slow Air Squats
----------------
2 Rnds:
30s Warriors
30s Sampson (15s ea)
30s Walkouts
----------------
BB WU
---------------
3 Rnds:
5 Thrusters (45/35)
1-3 Pull Ups
--------------
2 Rnds (1/2 working wt)
4 Thrusters (80/55)
1-3 C2B Pull Ups
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2 Rnds:
3 Thrusters (135/95)
3 C2B Pull Ups
REST 3-5 Minutes....

18.5
AMRAP in 7min:
3-6-9...ascending by 3's...
Thrusters (100#/65#)
C2B Pull Ups

BE METHODICAL...break PU early...do not hold breath on PU or Thrusters...BREATH!!!
Goal was 3 & 6 in 60s...9's done by 2m...12's finished in 2m (by the 4m mark)...then chip away at the 15's...giving yourself a chance at some thrusters in the Rnd of 18!!!
Completing 18 Thrusters will be a goal for NEXT open season...I watched a video of Brooke Wells finishing her set of 12's in 1:50...WOW!!! My goal is to be able to get Thrusters & Pull Ups (30 reps) in 2min or less... 3 x 10 / 3-6-9-12 / 15-15 / 5 x 6 / etc.

A.Johns ~
Z.Wendt ~ 99 Reps... improved from 86 reps from Friday...
tb ~ 99 Reps... PR...better by 3 reps... Happy!

Grace to you and Peace from God our Father and the Lord Jesus Christ!