WKCE Testing

We Keep Children Entertained

Quads are SORE from yesterday...more than I expected, but I like the feeling!

Yesterday was a great change-up...

Today...

Warm-Up with SealgrinderPT some more... Made it about 1/2 way thru before we started the WOD.
This is a great warm-up, but it really takes time...doing movements correctly (quality over quantity) for the warm-up is extreemly important...Less chance of injury + more mobility = better you!

Then...

21-15-9 for time:
Pull Ups
Hand Release Push Ups
Box Jumps (24"/20")
~ 2 Minutes Rest ~
21-15-9 for time:
KB Swings (55#/35#)
Inverted Pull Ups
D/U
~ 2 Minutes Rest ~
800m Run for Time

Feidt ~ 6:45 / 17:04 (8:24) / 23:34 (4:30)
Des ~ 8:15 (24") / 17:24 (7:09) / 24:10 (4:26) ran outside + took 20s extra rest...naughty-naughty!
Kate ~ 7:47 / 17:46 (7:59) singles-? / 23:07 (3:21)
tb ~ 6:28 / 16:08 (7:40) / 22:15 (4:07)

Jacob was doing DL and some other things...

Change of Plans

Today was scheduled as:

Warm-Up

Push Jerk
work to Heavy Single

The Big Clean Complex
6 Sets for Heaviest Load
High-Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High-Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High-Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
* DO NOT let bar go for the complete circuit! If you must drop from the overhead, it is allowed, but you must re-grip immediately.
REST as needed b/t sets...
Increase weight each set...

After a brief SEALGRINDERPT warm-up...it was decided to switch the WOD...
No one was in the POOL...so, being ready for ANYthing...

WE JUMPED IN!!!

5 Rnds for Time:
50m Swim
50 Air Squats

Val ~ 13:36
Des ~ 14:50
tb ~ 14:36

10.29.12

Warm-Up as you wish...

Snatch Balance ~ Work
Snatch
Work to 1RM
1 Single @ 95% 1RM
2 Singles @85% 1RM

5 Minute Up-Ladder:
Thruster (135#/95#)
Muscle Up (alt. Pull Up & Bar Dip)
~ 2M Rest ~
Then, Perform your work for time in reverse order (Down Ladder for Time)

We worked tech and got heavy with the snatch/snatch balance, but never got to 1RM work...

Kate ~ 5 Thrusters, 5 Pull, 2 Dips (4:59) [@75# / Purple]
Feidt ~ 5 Rnds + 1 Thruster
Simon ~ 4 Rnds + 1 Thruster (4:21) [@115#]
STAN ~ 6 Thrusters, 5 Pull & 5 Dips (5:30) [@95#]
tb ~ 4 Rnds + 5 Thrusters (5:31)

Friday Fun....

so with this kind of an outline for our workout... JB left.

Read this... for some 'hmmm, is that really the same person.'
http://www.cfjax.com/2012/10/how-do-you-want-it_22.html

Or.. maybe we should be looking into one of these at WR..
THE $6,000 T-Shirt
Check it out:
http://norcalsmash.com/collections/frontpage/products/lifetime-member-tee-unisex#.UH24QLCsazl

Clean & Jerk
1- Heavy Set
2x2- Mod

Back Squat
1- Heavy Set
2x2- Mod

DT
5rnds for time
12 Deadlift
9 HPC
6 Push Jerk

Dudes 155
Chicks 105

tb 215 / 335 / 13:10
Val 155 / 200 / 13:21
Feidt 205 / 285 / 13:54

#hailtitans 2012 from TitanTV Sports on Vimeo.

This is awesome!!! Hail Titans! Beat La Crosse!

Jacobs Dream...

Jacob gets his wish today...no strength, no oly-lifts, pure endurance! 

And the new programing...if approved by everyone after next week will run somthing like this:

Mon ~ Snatch Type Work / Strength / Met-Con (5-12 min)
Tue ~ Clean & Jerk Work / Strength / Met-Con (5-12 min)
Wed ~ Good Warm-Up / Cardio (25-40min)
Thur ~ YOGA / Active Recovery / Mobility
Fri ~ OLY Lift Work / Strength / Met-Con (5-12 min)
Sat ~ Cornucopia of Exercises (when we do these days)

Warm-Up ~ sealgrinderpt style

20 Plus
5 Rnds for time:
20 Pull Ups
200m Run
20 Hand Release Push Ups
200m Run
20 Abmat Sit Ups
200m Run
20 Air Squats
200m Run

Once we were started...it was apparent we would not get 5 Rnds in due to time constraints (jobs), so we scaled it to 3 rnds ~
Britt ~ 25:42
Kate ~ 25:57 (purple for pull ups)
Simon ~ 27:43
Feidt ~ 27:30
STAN ~ 4 Rnds in 28:00
Des ~ 27:32 (5 Rnds in 50:22)
tb ~ 29:23 (5 Rnds in 51:14)

OLY LIFTING

The only way to get better is to DO IT!!!

My olympic lifting consists of "muscleing" the bar around...
Speed under the bar...Smooth movements...
That is left to Britnacher!  He is smooth and fast!

BUT...If we want to improve, avoiding the lift/exercises is not going to cut it...BTW ~ How is everyone doing on their OCT Goal/Focus???
Work it...Perform it...Get better at it!!!

Warm-Up...
Clean & Jerk Technique work...
Muscle Clean...High Hang...Hang Clean (Propulsions)

1) Clean & Jerk ~ 5 x 1 Heavy & Across*
across means same weight for all sets...do not move up or down!

2) Back Squat ~ Heavy Single / 2 x 2 Moderate

3) OPEN WOD 12.5 (UP LADDER)
With an 8 Minute Running Clock...
Perform Thrusters (100#/65#) & C2B Pull Ups
3, 3, 6, 6, 9, 9, 12, 12, ... etc

Val ~ 115 / 200 & X / 12+6 T2B (T2B not C2BPU)
Britt ~ 205 (3) / 275 & 245 / 12+5 Thrusters
Des ~ 95 / 175 & 165 / 12+7 Thrusters
STAN ~ x/x/ 12 Rnds + 3 Thrusters (65#)
tb ~ 205 / 315 & 275 / 12+15 Thrusters

WHATDAYASNATCH...

New programming... We will see who is up for it...
Let's give it a week or two and see...
This is getting us stronger (somewhat), but really working the OLY lifts (BB Gymnastics)...
The Oly lifts are a real finesse-type of lifting... Moving heavy wts. fast & smooth!
Technique....Technique...Technique

Get Warmed Up...
1) Snatch-grip Push Press + 2 OHS ... Work to Heavy Set
2) Snatch ... 1 x 1 - Heavy / 2 x 2 - Moderate
3) Front Squat ... 1 x 1 - Heavy / 1 x 2 - Moderate
4) DIANE
21-15-9 for Time:
Deadlift (225#/155#)
HSPU

Des ~ technique / 8:58 (HSPU on Rack / 135#DL)
Maloney ~ tech / 9:27 (HSPU on Rack / 135#DL)
Simon ~ 125 / 7:44 (Bands for HSPU / 185#DL)
Feidt ~ 165 / 135 / 7:53 (205#DL)
Val ~ 115 / Snatch Tech / 10:45 (bands for HSPU)
Britt ~ 165# / 225# / 7:58
tb ~ 165# / 225# / 11:42

Fitness Friday...

Suppose to do a bit more strength this AM...but we changed it up a bit and did a bit more LUNG work.
The running seemed appropriate and it was nice to get outside...wet on the ground...but still nice out!

Warm-Up on your own...

For Time:
800m Run
75 KB Swings (55/35)
50 HR Push Ups
25 KB SDLHP (55/35)
800m Run

Britt ~ 19:10
Jacob ~ 19:00
Feidt ~ 17:09
Des ~ 17:40
tb ~ 17:24

Have a great weekend...

Good Luck to the VB players!!! Beat the Seniors

Definitions...

Snatch, Clean and Clean & Jerk...
When we talk Oly-lifts...there are many times prefixes will come before the word. What do they mean...this is a common source of discussion/argument...They are:
Power-, Squat-, Hang-

Power- & Squat- : these are how you will "catch" the bar. "Landing Position"!!!  Squat means you must catch the bar in a full squat or if you catch it in a power position, you must perform a squat before standing erect to finish the clean/snatch or moving to jerk  Many times you will not hear these terms...you will just hear Snatch or Clean.  That means you can catch the bar any way you want (either way is fine).

Hang- : This word stands on its own.  It means just want it says...Bar does not touch the ground between reps.  You must "hang" the bar to your knees, just below your knees or just above your knees (usually specified by the trainer). At Farmland Games we had to stand fully erect b/t reps...where you "hanged" the bar to did not matter...so long as you were erect b/t reps (otherwise, NO-REP!)

You can combine the "Hang" with either "Squat" or "Power". HANG SQUAT CLEAN, HANG POWER CLEAN or Just HANG CLEAN...BUT there would never be a SQUAT-POWER CLEAN!

Simple...eh?

OK...On to the WOD...

Shoulder Mobilitations...
Burgener Warm-Up
6 x white bar ... then ... 4 x 45#

SNATCH 2-2-2-2-2-2 (work to heavy set of 2, 2M Rest b/t or so)

AMRAP in 7 Min:
5 KB Swings (55#/35#)
5 Burpees

Britt ~ 165# (old 1RM!) / 11+5
Feidt ~ 145# / 10+7
Val ~ 90# / 10
Simon ~ 120# / 9+5
Des ~ 65# work on Tech / 9+8
tb ~ 170# / 12+6

AAA

Arms, Arms & Abs...

After yesterdays SQUATFEST, we needed a break from the legs. Today does not feel as bad as I thought it would...hope tomorrow doesn't either...we will see.

Brief warm-up:
Paleo Chair, 10 Pass Thrus, 5 Step Thrus

5 x Max-Rep Strict Pull Ups (unbroken...no re-grip)
3 Min Rest b/t sets

Ascending Ladder EMOM for 20 Min:
HSPU & Abmat Sit Ups
1 HSPU, 2 AMSU...
2 HSPU, 4 AMSU...
3 HSPU, 6 AMSU...
Continue until you cannot complete a round then start over with 1,2...
SCORE is total # of Sit Ups completed (as that is where you should fail)...

JB ~ 10-9-7-7-7 (40 Pull Ups) / ??
Feidt ~ 5-8-5-6-5 (29 PU) / 8/6/4 (134 Sit Ups)
Simon ~ 5-9-6-5-4 (29 PU) / 4/6/2 (110 Sit Ups)
tb ~ 12-13-8-11-9 (53 PU) / 6/4/4/4 (102 Sit Ups)

SQ...WAHT?!

Move & Move some more...

Squat Tech... OHS, Front Squat, Back Squat (warm-up in each area)

For Time:
21-15-9
OHS
Front Squat
Back Squat
(Men = 135# / Women = 95#)
Use the same weight all the way thru...

Simon ~ 95# /
Britt ~ 115# / 14:19
Val ~ 95# / 18:58
Kate ~ 65# / did sets of 5 & 3 as well... ??
Feidt ~ 125# / 18:15
Des ~ 75# / 18:07
tb ~ 135# / 18:37

GREAT Sunday Post... READ BELOW and reflect!

It's Sunday..

Be honest,
How are the goals going?
You getting out what you want, putting in what you need?

Our fall seasons are in their final weeks.... it's been enlightening. lots of reflection.

We went back this weekend to spend some time with Coach in Waupun.
We asked some questions last night and here is a lil recap from conditioning to just coaching.. whether or not he realizes it... we need this from him and the other great Coaches we have around us!  For us to be better, we too need some coaching from the greats.
So it went a little like this
(a much more editted version that doesn't include the new vocabulary I was introduced to last night):
What are you doing to make them look like that?  Like Athletes.
They didn't walk in to the season looking like that.  Some, so so, but all, no.
~Everything I am doing with conditioning exists within drills.  Consequences are consistently med ball work and plyo.
Moral of the story: It isn't the motions.  It will never be just going through the motions if you can't align them with the actions they are needed to execute in the game.
Its running, that is consistent with game-like scenarios.
Its lifting in movements that mimic that of short, burts of explosive energy.
*Got it.  We got that one.

Next: So Coach, what's changed?
~In the beginning, it was the constant push to out-coach those in competition.  What can I do to assist my team?  I can out-coach the others in my sport.  That was my push.
Now, we see more of a single-sport player and lose the 'Athlete' perspective.  Growth in the game becomes so much more apparent with multi-sport athletes... they can just out play the single-sport player, because they've worked with enough variety to give them that edge. 
We need athletes. 
(I hear this everyday from another that inspires me.. great minds think alike!)
Do what you need to do to out-coach your competition.
And push your players to be multi-sport athletes.
Bring them with you... the more involved you are the more they see the opportunity you provide for them.

**By the end of the night... which was early.  And which may have led to the 'Are you Serious!!' comment and a shift down on the 'these people are awesome' list. 
It was pretty great to think that a Coach that was possibly ready to step out a few years back, thinking it was time, has brought himself up to, yet again, another level with a team.  No doubt, finding success with the individuals he has surrounding him in his coaching staff, that assists in that enjoyment. 

Pretty awesome to have these kinds of Inspirational People in life...
and I know there isn't a place I go that I don't find this kind of greatness!

Happy Sunday everyone.

PDD

Warm-Up 5 Minutes on your own...

DEMOCRACY
Vote between:
21-15-9
OHS
Front Squat
Back Squat
Men = 135#
Women = 95#

OR

10 Thrusters (135/95)
40 Pull Ups
400m Run
25 Thrusters (95/65)
30 Pull Ups
400m Run
40 Thrusters (45/35)
20 Pull Ups
400m Run

The vote was 3-3 without any "hanging chads"...So to the HOPPER it went!

Thrusters won out...and we will be re-visiting the squats soon!

Val ~ 22:14 (purple pull ups)
Feidt ~ 23:03
Jacob ~ 24:08
Kate ~ 23:52 (green-35/purple-55 pull ups)
Des ~ 26:11 (purple pull ups / Rx Weight...simply awesome @ 95# for 10...Mental Toughness!!!)
tb ~ 24:06

Watch and Reflect

Losing...

Winning teaches you so many things:
confidence. trust. unity. camaraderie. desire.
It brings the moral to a high point that can never be achieved until you get that win under your belt.
It tells you exactly what you are capable of doing.. or have been capable of doing all along.

Losing before winning is hard.. losing when you have known little but losing is even harder.
Losing after winning is sent as a reminder:
the mental toughness needed. why we go the extra mile. give the extra 10%. make the effort count. make your teammates know you want them to be better.
show your coaches you have what it takes to make it work.
It adds kindling to the fire.. and sometimes it is what needs to happen to catapult a team to the next level.

Losing when winning hasn't been the 'norm' is a whole different set of drills...
Is it that you are no longer coaching them on just how to play the game...
But coaching them on how to find what they need to win.
To find their inner competitor and the confidence to build their competitive ego.
Finding the will to win.... The desire.
Stepping away from the basic skill sets and seeing the bigger picture: Team. Companionship. Trust.
Making them find that security on the court.
Having them work for the continuity of plays vs themselves.

I can't handle losing, but not like this.
I can't take showing up to 'not' show up when it's our turn to compete.
Thinking that we put in the hours of work, preparation and then when it comes the time, we fail.
I fail.
That's what that tells me.
I am failing at some thing we are doing....
What do I have to improve, what do I need to make better?
Where do I step back to?  Why can't I see it?
WHY do I keep wanting to jack myself in the face with my already broken clipboard?!
How do you coach them on what they need to win....
I can coach them on every skill.....
but how do I coach them on winning.
What is winning:
more than just a feeling...
A belief?
When you believe in something: you don't just know it to be true?  you accept it as truth.
Losing is not acceptable.


THINK about this.
I am the kind of person who... name it.
This is a statement you are making.
This statement is keeping you from being the kind of person you could be.
Having the ability to demonstrate the kind of person we are is an action, it isn't a sentence we tell others of what we are unwilling to give up in order to be great. PCF

Sometimes it takes losing yourself to find the person you were destined to be.
I want to push them to what they are capable of doing.

*one last match.

5 Rep Runnin'

Warm-Up on your own while getting in
2 Rnds ~ 5 Squat Clean (bar), 5 Press (bar), 5 Pull Ups, 10 Toe Touches

BENCH PRESS ~ Work to a 5RM
then 5 x 2 @ 5RM wt (1m Rest b/t sets)

5 x 400m Run (begin every 3 Minutes)
record your times individually

4-6 x Max Strict C2B Chin Ups (1m Rest b/t sets)

Britt ~ 185# (4) / 1.19-1.20-1.18-1.27-1.23
Kate ~ 105# / 1.35-1.31-1.32-1.35-1.37
Des ~ 85# (4) / 1.33-1.38-1.42-1.46-1.49
Simo ~ 165# / 1.25-1.22-1.20-1.20-1.19
Jacob ~ XX / 1.28-1.30-1.27-1.32-1.27
tb ~ 240# / 1.45-1.36-1.30-1.32-1.34

In case you were wondering...Simons total time was 6:46... Britt's was 6:47! Simo was pumped to have edged out the great and wonderful Britt by 1 whole second...Quite a battle between those two running the 400's.  It is unreal to watch smooth runners go at it.

Jacob is a clydesdale-type machine!

YUP...looks just about right!

BALLIN'

7 Minutes warm-up on own...work-it

5 Min of Snatch Balance work... Pressing Snatch Balance, Heaving Snatch Balance, Snatch Balance

Ballin'
5 Rnds for Time:
400m Run (back circle) w/ Med Ball
20 Wall Ball
20 Med Ball Sit Ups
(20# / 16#)

Kate ~ 19:50 (5kg)
Britt ~ 21:00
Des ~ 21:10
Val ~ 22:27
Simon ~ 24:37
tb ~ 25:42

awkward / troublesome

Life Goes On...

Addiction is life...
Simply put, we cannot fight who we are, and we are all addicted...
To eliminate addiction is impossible, to exchange vice for virtue is human.

Read these...Reflect on these thoughts...
What are you addicted to??? Is it helping or hurting you???
If the latter, find something better!
Substitute Passion for Addiction...Does it change the thought process?

Warm-Up ~ Active & Mobile...work your Oct. goal & Weakness

Tabata D/U

With a Running Clock:
@ 0:00 ~ Perform 50 Burpees
@ 5:00 ~ 3 Rnds for Time: 10 Hang Pwr Snatches (75/55), 7 HSPU
@ 12:00 ~ 3 Rnds for Time: 20 Push Ups, 10 T2B
@ 20:00 ~ 3 Rnds for Time: 12 Thrusters (75/55), 12 Russian Swings (70/55)

Record individual times for each, if you do not complete a round mark what you finished but begin the next round on time!

Val ~ 3:44 / 11:27 (6:27) / 19:55 (7:55) / 26:33 (6:33) = 24:39
Des ~ 3:52 / 9:50 (4:50) toes on bar / 18:03 (6:03) K2E / 26:34 (6:34) = 21:19
Feidt ~ 3:35 / 9:44 (4:44) / 18:18 (6:18) / 26:32 (6:32) = 21:09
Britt ~ 2:47 / 9:16 (4:16) / 18:54 (6:54) / 25:38 (5:38) = 19:35
Jacob ~ 3:14 / 9:58 (4:58) / 18:15 (6:15) / 26:51 (6:51) = 21:18
tb ~ 2:58 / 10:42 (5:42) / 16:38 (4:38) / 27:21 (7:21) = 20:39

20 seconds

Thought:
Time.  Effort.  Ability.  Fear.  Discomfort.  Opportunity.  Amazement.

20 seconds.
Sometimes all you need is 20 seconds of insane courage.
20 seconds of embarrassing bravery and something great will happen.

*heard this today. thought there was nothing more appropriate for some of the situations life throws our way.

What this isn't...

...we are not training for a 10k
...we are not training for a Powerlifting Meet
...we are not training for downhill skiing
...we are not training for beach muscles
...we are not training for looks
...we are not training for a triathlon
...we are not training for ANYthing specific
...WE ARE TRAINING FOR ANYthing...and EVERYthing
Be ready!!!
Can you lift/squat 2x's your bodyweight?
Can you push/bench your bodyweight?
Can you jump 36-42" up to on a box?
Can you snatch...Do you even know what that is?

Be ready for ANYthing...work on your weakness...find a way!
If you were asked today to go and do __________ tomorrow, would you say "YES", because you know you can and are confident you would give it what you had.

Be the person that says YES...Try ANYthing! Find something you have not done & go do it!  LIFE will open up!

Warm-Up:
Pass Thrus
Burgener Warm-Up

OTM (on the minute)
7x1 Snatch (@75%)
7x1 Clean & Jerk (@75%)

3 RFT ~
400m Run (Back Cirle Run)
21 Burpees

Britt ~ 125 / 160 / 8:21
Feidt ~ 125 / 160 / 9:54
Kate ~ 75 / 95 / 10:06
Des ~ 75 / 90 / 10:24
STAN ~ X / X / 10:07
tb ~ X / X / 11:09 (favoring low back)

Kate & Des have come a long way... Snatch is no easy lift and they are really getting it!  Keep up the good work...
Des ~ Mental Toughness work everyday...Confidence!!!
Also saw her doing the Eccentric Pull Ups...Work that Oct. Goal!

Oct. Work!

This is the ATTITUDE you need to have to ATTACK life!

That is right...ATTACK life!  GET AFTER IT!

Don't let life hit you between the eyes! Be ready for ANYthing!
How you respond to things is more important that anything else.  Do you respond with a "poor me" attitude, or do you say "this sucks...why can't I make it better", or even better, "this sucks...what good can I take from this to improve?"

Live your life the way it is meant to be lived...
Lived with a purpose...

To many people go thru life surviving...not living.
I am not saying to be selfish, concieted, or be a "me" person...But live they way YOU feel you should.
GIVE BACK, LIVE FOR OTHERS, DON'T BE AFRAID TO TRY NEW THINGS.

Time to challenge ourselves by taking the extra time before to work on our weaknesses:
Starting the 8th... get in 10-15min earlier (5:45-50) and focus on what you want to change...
Hold yourself accountable...
Hold each other accountable....

Assess your weaknessses: What Are They?
This month is your month to work on that weakness... Give it the extra time and effort.
If you aren't at WR and in each morning then tell someone what you are working on... discuss, talk about it, the more people that know what you are working on improving the better the outcome.
WHY? Because the people you tell will ask you about it...THEN you must face-it...Have you been working or will you find an excuse?

We WILL Work to Help You.
Val ~ Strict Pull Up
Kate ~ Strict Pull Up
Britt ~ HSPU w/o wall (Handstand Balance)
Feidt ~ HSPU
Ethan ~ Improve Pull Ups
MF ~ Consecutive Burpees
Des ~ Pull Ups & Mental Toughness
Syd ~ Coaching FB
Bertag ~
Hepp ~ Waking up a couple times for the WOD
tb ~ L-Hold

Here are some suggestions for work:
Eccentric Pull Ups (Lower for a 6-8 count)
Tempo Pull Ups w/ band (pull for a 5 count...lower for a 5 count)

Eccentric HSPU (Lower for an 8 count)
Work on parallettes
Work off Raised platform w/ Head (so you are not down all the way)
Kipping work with HSPU

Breathing Burpees (post)

Make these a part of your warm-up...if not, part of your cool down (if time).
No matter what...Work them...Find the time...
There is no magic in our warm-up...Do what you do to get ready

DOUBLE TROUBLE

30 Burpee Buy-In for non-posters from Fri & Mon Penalty...
Feidt got his in just in time!
Jacob did 30...
Ethan & Hepp will have 30 Burpees the next time they show up for WOD
Syd is working on his daily...we will see on friday
The phantom Jacob's post was better than his real post (and more accurate)!
Thursdays post will be dedicated to the posts / Oct work...

800m Run Warm Up

5 x 3 across Bench Press
* across means all the same weight!

3 x 8 Push Press

DBL
AMRAP in 3 Min:
6 KB Thrusters (55/35)
12 Pull Ups
REST 5 Min
AMRAP in 3 Min:
6 KB Thrusters (55/35)
12 Pull Ups


Val ~ 95# / X / 1+10reps...2
Jacob ~ 205# / X / 2+9reps...2 (55#DB)
Desi ~ 85# / 65-65-65 / 2...2
Feidt ~ 205# / 135-155-155(3) / 2+4reps...2+2reps
Britt ~ 175# / 125-135-145(6) / 2+6reps...2 (45#DB)
tb ~ 245# / 135-155-165 / 3...2+6reps

What was that?!

Todays WOD was brought to you by the characters:

? & !

Warm-Up
500m Run
Burgener Warm Up w/ white bar & 45# Bar
Snatch Tech. Work

Part 1 ~ 3RFT:
6 Snatches (145#/100#)
200m Run

REST

Part 2 ~ 3RFT:
50m Sled Pull (90#/70#)
200m Farmers Carry (70#/55#)

Britt ~ 9:30 (135#) / 2 rnds i think
Val ~ 8:14 (85#) / 2 rnds i think
Des ~ 8:26 (65#) / 14:20
Jacob ~ 7:53 / 2rnds + 100m Sled pull
tb ~ 6:51 / 18:47
STAN ~ XX / 16:00

First WOD was very interesting...unreal combo of strength and cardio... My lungs were about to burst by the time I hit the 100m mark for the 200m Run.  When we have lower reps but higher weight in these types of WOD's it makes for an interesting dynamic.  You must FOCUS on technique and EXPLODE on movement...Remember SMOOTH is FAST...
Watching Britt (who is very smooth & technically good at snatch) was just missing the top of the snatch...He really had to take some time to get focused... I know he was frustrated, but watching him work thru it and NOT give up or get discouraged was awesome!  This is what life is about...working thru tough things.  NOT avoiding them! Taking on challenges that may seem easy, but you find out are difficult...& persevering anyway!

Second WOD was just plain grinding...something new and different (sled pull b/t legs) and the grind of HEAVY farmers carry for 200m...WOW!

Suggestions for the month:
MF ~ Breathing Burpees: 10 consecutive burpees, then take 10 slow deep breaths, repeat 2 more times for a total of 30 burpees the first week, add a set the next week for a total of 40, add a set the 3rd week for a total of 50...Do this 3 times a week for your warm-up or at home with the Family (this is a great activity to wake up with!)
With breathing burpees you can breath as much as you want DURING the exercise, just work and controlling the breathing while resting.

Val ~ Eccentric Pull Ups: Get yourself up (chin above bar) then lower for a 6 count...if you can make it an 8 count...even better!  Repeat for 2-3 sets of 3-6 reps during warm-ups!

Fri & Mon...PENALTY!!!

Friday WOD ~
6 x 2 DB Box Jumps (20")
work on jumping "UP" on the box instead of lifting the knees

OTM (on the minute)
SNATCH ~ 6 x 2 @ 70% 1RM

CLEAN & JERK ~ 6 x 2 @ 70% 1RM

Britt ~ 30# DB's / 115# / 150#
Feidt ~ 30# DB's / 115# / 155#
Jacoby ~ 30# DB's / 120# / 165#
Des ~ 15# DB's / 65# / 90#
Kate ~ 15# DB's / 65# / 95#
tb ~ 30# DB's / 120# / 165#

MONDAY WOD ~
Work to a 3RM in BACK SQUAT
Work to a 10RM in FRONT SQUAT

AMRAP in 1 ~ Thrusters (95#/55#)
Followed immediatly by
AMRAP in 6 ~ 5 Pull Ups, 10 Power Cleans (95#/55#), 15 D/U

Britt ~ 265# (PR) / 200 (7)  / 17 / 3rnds + 9resp (4PC)
Val ~ 175# / 115# / 16 / 3rnds + 14reps (9PC)
Des ~ 155# / 95# / 17 / 3rnds + 3pullups
Feidt ~ 275# / 200# (4, back) / 21 / 3rnds + 5pullups
Jacoby ~ X / 225# (5) / 25 / 3rnds + 5pullups
tb ~ 335# / 225# (9) / 25 / 3rnds + 12 reps (7PC)

I hope everyone had a nice weekend!  We have this week and next week with the same format as we have been going on...Strength M,W,F / Met-Con T & Sat / Thurs REST...
This has been "getting stronger" version of WOD's... Not a GET HUGE WOD, but as has been noted we are getting stronger...
This will help ALL of us in the next few months in getting back to work capacity with just a bit more in the tank and some of us will be able to do more at the Rx weights!

Today is OCT 1st...
Post to comments ONE exercise you would like to improve in the next Month...might be strength, might be technique...but what ONE thing do you want to work on!

30 Burpee penalty(buy-in) for not Posting by Wednesday, OCT 3rd...If you are not here on Wed...then the next time you show up!  This blog is our communication TOOL!