Another year of the CF Open is over...was there progress made in the past year...
We can take some time to evaluate that as the next few weeks go on!
It was another great season...anticipation, excitement, strategizing, and evaluating the WOD's!
Each week brought something new...This was a GREAT season programming-wise
NOW, a little rest and recovery (yea right)...Just a little less focus on WOD's & maybe a day off or two that you do not have to worry about or fret over!
We do this b/c:
~ we enjoy it!
~ to stay in shape!
~ get better physically!
~ get better mentally!
~ to be together!
Some days are tougher than others, but the group/family/community is what keeps me going.
People come in daily to train...get better...be better...
Even in the short time we have in the AM...it is the social & physical time that we have that make us better!
Much can be said of the training ~ a closeness...espirit de corps...togetherness...etc ~ ALL come from our WOD's together! It makes us better collectively!
Yesterday Val and I did 14.5 ~ OUCH...that was one SOB!!!
Val ~ 14:32
tb ~ 16:47
Today brought us a great Post-Open WOD ~
Cindy-Ish
10 RFT"
7 C2B
14 H.R. Push Ups
21 Air Squats
Britt ~ 18:14
Maloney ~ 18:48 (purple band)
Oz ~ 17:15
Feidt ~ 19:05
Des ~ 19:18 (last 3 rnds = 0 P.U.)
JB ~ 21:30
tb ~ 20:19
With the CF Open Over... It is time to start thinking about your goals for the next season...
What would you like to get better at???
Handstands, Handstand Walking, HSPU
Pull Ups, Butterflys
Form in exercises
Reps (volume)
Put some thoughts into comments and we can get an idea of what to work on...
What you focus on, you get better at!!!
What would life be if we had no courage to attempt ANYthing?
Monday, March 31, 2014
Friday, March 28, 2014
This is IT...14.5
HERE it is folks...
14.5
The LAST Open WOD of the '14 season...
I am at the WFCA FB clinic today, so I will get only one shot on this one!
Sunday AM Val and I will be finishing this year of the OPEN! Val has done extremely well this year!
Next year...we are entering a TEAM...So some of you punks better be ready to go!!!
NO wimping out...play to your strengths and do the WOD's you can...
YOU HAVE A YEAR TO GET READY...this is your warning!!!
JB - Kate - Feidt - Britt - Oz - Desi - Ethan-Syd
14.5
21-18-15-12-9-6-3 of Thrusters (95#/65#) & Bar-Over Burpees
21 Bar Facing Burpees
jb ~ 14:12
Ryan Hansen (my buddy from Rhinelander) ~ 18:46
Wendt ~ 15 sec or so behind jb
Kate ~ 15 seconds of so behind jb
Looking forward to Sunday!!!
#compete
Wednesday, March 26, 2014
MOF
Two Days...Two GREAT WOD's by CFNE
Yesterday was The Sandman
A great WOD that will need to be performed again this summer by the FB Group!
Today was a quicker WOD, but no less taxing...
Man On Fire
5 RFT ~
6 Power Snatches (135#/95#)
12 Box Jump Overs (24"/20")
then we had 10 Minutes of Freestanding Handstand Work (Balance)
* work tripod, headstand and kick-ups with both legs (dominant and non-dominant leg)
Feidt ~ 8:05 (@115#)
Oz ~ 6:31 (@105#)
JB ~ ??
Des ~ ??
Britt ~ ??
Kate ~ ??
tb ~ 6:15
Yesterday was The Sandman
A great WOD that will need to be performed again this summer by the FB Group!
Today was a quicker WOD, but no less taxing...
Man On Fire
5 RFT ~
6 Power Snatches (135#/95#)
12 Box Jump Overs (24"/20")
then we had 10 Minutes of Freestanding Handstand Work (Balance)
* work tripod, headstand and kick-ups with both legs (dominant and non-dominant leg)
Feidt ~ 8:05 (@115#)
Oz ~ 6:31 (@105#)
JB ~ ??
Des ~ ??
Britt ~ ??
Kate ~ ??
tb ~ 6:15
Tuesday, March 25, 2014
Two-in-One...
...For the blog!
Sorry about yesterday...we had AM practice for Track and things get crazy...
Yesterday (Monday)
For Time:
1000m Row
20 Alternating Pistols
20 Bwt Bench Press
40m DB Lungewalk (70#/55#)
20 Bwt Bench Press
20 Alt. Pistols
1000m Row
Britt ~ 27:00
STAN ~ 29:45
Oz ~ ??
JB ~ ??
TODAY...3/25 - Tuesday
Warm-Up ~ Line Drills (on BB court)
The Sandman (CFNE)
EMOM for 14 Min:
odd = AMRAP 5 Burpees over the Bar + 5 Thrusters (95#/65#)
even = REST (you will need it)
SkillZ
4 x 6 JERKS, Unbroken (@ 65% of 1RM)
Work for FORM!
~ Drop Hips and Lockout Arms
~ No "press outs"
~ Rebound the catch into the dip
Oz ~ 23-18-18-17-16-16-17 (125 Reps)
JB ~ 20-20-19-18-17-17-19 (130 Reps)
S&F
Statz ~ 20-20-20-20-17-17-17 (131 Reps)
tb ~ 22-22-19-20-16-17-19 (135 Reps) / Skills after School
Sorry about yesterday...we had AM practice for Track and things get crazy...
Yesterday (Monday)
For Time:
1000m Row
20 Alternating Pistols
20 Bwt Bench Press
40m DB Lungewalk (70#/55#)
20 Bwt Bench Press
20 Alt. Pistols
1000m Row
Britt ~ 27:00
STAN ~ 29:45
Oz ~ ??
JB ~ ??
TODAY...3/25 - Tuesday
Warm-Up ~ Line Drills (on BB court)
The Sandman (CFNE)
EMOM for 14 Min:
odd = AMRAP 5 Burpees over the Bar + 5 Thrusters (95#/65#)
even = REST (you will need it)
SkillZ
4 x 6 JERKS, Unbroken (@ 65% of 1RM)
Work for FORM!
~ Drop Hips and Lockout Arms
~ No "press outs"
~ Rebound the catch into the dip
Oz ~ 23-18-18-17-16-16-17 (125 Reps)
JB ~ 20-20-19-18-17-17-19 (130 Reps)
S&F
Statz ~ 20-20-20-20-17-17-17 (131 Reps)
tb ~ 22-22-19-20-16-17-19 (135 Reps) / Skills after School
Friday, March 21, 2014
14.4 ~ Gametime!!
Thursday Night BASH...GAMETIME!!!
Gang...it was a late night anyway! Track meet wrapped up around 9am... Coaches still picking up and talking at 9:30.
Rather than going home to sleep, only to wake up @ 5am and perform 14.4 @ 6am...
We decided...Let's DO This!
Sooooo...Thurday Night it was!
Warm-Up ~ Coach @ HS Track Meet 5pm-9pm
14.4
AMRAP in 14:
60 Cal. on Rower
50 TTB
40 Wall Ball (20# @ 10' / 14# @9')
30 Power Cleans (135#/95#)
20 Muscle Ups
Val ~ Completed 30 P.C. @ 13:47
tb ~ Completed 4 Muscle Ups
Then it was the AM Crew's Turn...(minus the Warm-Up)
JB ~ Completed 4 Muscle Ups (FYI ~ 40 Wall Balls in a row! took him 1:20 to complete WB...impressive)
Des ~ Completed 20 P.C. (@65#)
Britt ~ Completed 20 P.C. (@ 135#)
Oz ~ Worked thru slowly...getting back to "fighting shape"... H1N1 beat him down, but it won't hold him down!!! Getting it all back slowly, but surely!
Gang...it was a late night anyway! Track meet wrapped up around 9am... Coaches still picking up and talking at 9:30.
Rather than going home to sleep, only to wake up @ 5am and perform 14.4 @ 6am...
We decided...Let's DO This!
Sooooo...Thurday Night it was!
Warm-Up ~ Coach @ HS Track Meet 5pm-9pm
14.4
AMRAP in 14:
60 Cal. on Rower
50 TTB
40 Wall Ball (20# @ 10' / 14# @9')
30 Power Cleans (135#/95#)
20 Muscle Ups
Val ~ Completed 30 P.C. @ 13:47
tb ~ Completed 4 Muscle Ups
Then it was the AM Crew's Turn...(minus the Warm-Up)
JB ~ Completed 4 Muscle Ups (FYI ~ 40 Wall Balls in a row! took him 1:20 to complete WB...impressive)
Des ~ Completed 20 P.C. (@65#)
Britt ~ Completed 20 P.C. (@ 135#)
Oz ~ Worked thru slowly...getting back to "fighting shape"... H1N1 beat him down, but it won't hold him down!!! Getting it all back slowly, but surely!
Wednesday, March 19, 2014
Keep Moving!!!
Today was tough to get going...3rd Day WOD, Hump Day Blues, who knows...
It was the PERFECT WOD for a day like this...
We made it tougher by having distance b/t the exercises!
Instead of bringing bars out to the gym, we only brought the Wall Balls out! Then had to move/jog/walk into the wt room for the second half of the WOD...Then get back to WB by the time the minute started again!
Excellent conditioning response within this WOD with the constant movement!!!
Warm-Up ~ 10 Minutes of what you need...
Bluto
EMOM x 15min:
1st = 5 Wall Ball + 5 Power Cleans (135#/95#)
2nd = 5 Wall Ball + 5 TTB
3rd = 5 Wall Ball + 5 Push Jerks (135#/95#)
* Continue for 4 more intervals (15 Min)
You choose wt for Wall Ball!!!
20 RM for Bench Press
Britt ~ (@95#) Complete
Des ~ (@65#) Complete
JB ~ Complete (w/ 45yd Distance b/t)
Ethan ~ (@115#) (w/ 30 yds b/t) / Bench @ 155# x 16 Reps (20# more than last week)
tb ~ Complete / Bench @ 185# x 17 Reps (1 rep less than last week)
*tb, Des & Britt had about 20 yds b/t (JB was jogging the entire time...STUD!)
It was the PERFECT WOD for a day like this...
We made it tougher by having distance b/t the exercises!
Instead of bringing bars out to the gym, we only brought the Wall Balls out! Then had to move/jog/walk into the wt room for the second half of the WOD...Then get back to WB by the time the minute started again!
Excellent conditioning response within this WOD with the constant movement!!!
Warm-Up ~ 10 Minutes of what you need...
Bluto
EMOM x 15min:
1st = 5 Wall Ball + 5 Power Cleans (135#/95#)
2nd = 5 Wall Ball + 5 TTB
3rd = 5 Wall Ball + 5 Push Jerks (135#/95#)
* Continue for 4 more intervals (15 Min)
You choose wt for Wall Ball!!!
20 RM for Bench Press
Britt ~ (@95#) Complete
Des ~ (@65#) Complete
JB ~ Complete (w/ 45yd Distance b/t)
Ethan ~ (@115#) (w/ 30 yds b/t) / Bench @ 155# x 16 Reps (20# more than last week)
tb ~ Complete / Bench @ 185# x 17 Reps (1 rep less than last week)
*tb, Des & Britt had about 20 yds b/t (JB was jogging the entire time...STUD!)
May 3, 2014 (@ Wazeecha)
Pirate Theme
Tuesday, March 18, 2014
Abyss
Another GREAT WOD programed by CFNE
Warm-Up ~ Run + Wall Balls
The Abyss
Partner Up & Perform (or a 1:1 Rest)
3 Rnds For Time:
12/10 Cal. Row
8 Lateral Burpees over the Rower
* 1st Person performs 3 sets of this, then rest while your partner works...That is 1 Round!
Continue for 3 Total Rounds...Each partner will do 9 total sets!
JB & tb / STAN & Daliege
Daliege ~ 4:25 / 4:46 / 4:35
STAN ~ 4:26 / 4:29 / 4:21
JB ~ 3:50 / 4:13 / 4:12
tb ~ 3:20 / 3:17 / 3:23
Val did yesterdays WOD and some shoulder "floss" work:
200-150-100-50 D/U
100-75-50-25 Air Squats
Warm-Up ~ Run + Wall Balls
The Abyss
Partner Up & Perform (or a 1:1 Rest)
3 Rnds For Time:
12/10 Cal. Row
8 Lateral Burpees over the Rower
* 1st Person performs 3 sets of this, then rest while your partner works...That is 1 Round!
Continue for 3 Total Rounds...Each partner will do 9 total sets!
JB & tb / STAN & Daliege
Daliege ~ 4:25 / 4:46 / 4:35
STAN ~ 4:26 / 4:29 / 4:21
JB ~ 3:50 / 4:13 / 4:12
tb ~ 3:20 / 3:17 / 3:23
Val did yesterdays WOD and some shoulder "floss" work:
200-150-100-50 D/U
100-75-50-25 Air Squats
Monday, March 17, 2014
14.3 Redux & Then Some
YESTERDAY (Sunday)
Val & tb retested in 14.3!
Ethan did 14.3!
Val made HUGE improvements!!! 127 Reps w/ a 4:30 Tie-Break...amazing...
tb hit the 130 rep mark...that was the goal...tie break was 7:54... Not much time for anything after that
Watching improvement from day to day, month to month, year to year is awesome! That is what the open does as well...it is fun, and it is a way to put yourself out there, having that time of year where you know you will put it out there...test...compare...etc is important. Otherwise you workout and missing is no big deal.
It needs to be fun, you need to have goals, BUT you also need to perform! Only two more weeks of this stuff!!!
TODAY (Monday)
Tyler Wendt tested this AM... Got 100 Reps w/ a 5:07 Tie Break.
It is awesome watching him work thru the CF Games WOD's!
Coming in every Monday AM to "test" and put it out there!
Warm-Up ~ Accumulate 50 Push Ups, 20 Wall Walks, 10 HSPU
For Time:
200 D/U
100 Air Squats
150 D/U
75 Air Squats
100 D/U
50 Air Squats
50 D/U
25 Air Squats
Then...
Max Reps of TTB
Des ~ 22:35
STAN ~ 22:52 (3xsingles for D/U)
Britt ~ 19:03
tb ~ 19:11
Val & tb retested in 14.3!
Ethan did 14.3!
Val made HUGE improvements!!! 127 Reps w/ a 4:30 Tie-Break...amazing...
tb hit the 130 rep mark...that was the goal...tie break was 7:54... Not much time for anything after that
Watching improvement from day to day, month to month, year to year is awesome! That is what the open does as well...it is fun, and it is a way to put yourself out there, having that time of year where you know you will put it out there...test...compare...etc is important. Otherwise you workout and missing is no big deal.
It needs to be fun, you need to have goals, BUT you also need to perform! Only two more weeks of this stuff!!!
TODAY (Monday)
Tyler Wendt tested this AM... Got 100 Reps w/ a 5:07 Tie Break.
It is awesome watching him work thru the CF Games WOD's!
Coming in every Monday AM to "test" and put it out there!
Warm-Up ~ Accumulate 50 Push Ups, 20 Wall Walks, 10 HSPU
For Time:
200 D/U
100 Air Squats
150 D/U
75 Air Squats
100 D/U
50 Air Squats
50 D/U
25 Air Squats
Then...
Max Reps of TTB
Des ~ 22:35
STAN ~ 22:52 (3xsingles for D/U)
Britt ~ 19:03
tb ~ 19:11
Friday, March 14, 2014
14.3...Over Half Way!
After this WOD, we are over half way thru the OPEN season!
What a blast!
This stuff is great... Anticipation, excitement, inquisitiveness and a bunch of other emotions all in one!
Guessing what could be next, and how they will program the WOD is a challenge.
Not even thinking about the next WOD after you have completed the last one...yea, right!
This is what we train for all year...to test ourselves! And for us at ANYthing Once... It is to be ready for ANYthing!!! Our 5k's, Mud Runs, Paddleboard Adventures, Ski Trips, etc... ANYthing!
Just a little FYI... All 14's have been couplets so far...thoughts for 14.4 & 14.5???
Danny Bostwick (from competitorsWOD) summed up one thought perfectly:
"...there's a 50/50 shot now of thrusters and burpees being in the same workout."
This looks tough (I mean like fun!)
14.3
10 DL (135#/95#)
15 Box Jumps (24"/20")
15 DL (185#/135#)
15 Box Jumps (24"/20")
20 DL (225#/155#)
15 Box Jumps (24"/20")
25 DL (275#/185#)
15 Box Jumps (24"/20")
30 DL (315#/205#)
15 Box Jumps (24"/20")
35 DL (365#/225#)
15 Box Jumps (24"/20")
val- 103
tb- 117
Also done this morning: Feidt & Oz
JB- hardcore wod this time
What a blast!
This stuff is great... Anticipation, excitement, inquisitiveness and a bunch of other emotions all in one!
Guessing what could be next, and how they will program the WOD is a challenge.
Not even thinking about the next WOD after you have completed the last one...yea, right!
This is what we train for all year...to test ourselves! And for us at ANYthing Once... It is to be ready for ANYthing!!! Our 5k's, Mud Runs, Paddleboard Adventures, Ski Trips, etc... ANYthing!
Just a little FYI... All 14's have been couplets so far...thoughts for 14.4 & 14.5???
Danny Bostwick (from competitorsWOD) summed up one thought perfectly:
"...there's a 50/50 shot now of thrusters and burpees being in the same workout."
This looks tough (I mean like fun!)
14.3
10 DL (135#/95#)
15 Box Jumps (24"/20")
15 DL (185#/135#)
15 Box Jumps (24"/20")
20 DL (225#/155#)
15 Box Jumps (24"/20")
25 DL (275#/185#)
15 Box Jumps (24"/20")
30 DL (315#/205#)
15 Box Jumps (24"/20")
35 DL (365#/225#)
15 Box Jumps (24"/20")
val- 103
tb- 117
Also done this morning: Feidt & Oz
JB- hardcore wod this time
Wednesday, March 12, 2014
EMOM
Warm-Up ~ Aquire 20 Wall Walks while doing other things!
EMOM x 14 Min:
Odd = 7 Wall Ball + 7 Box Jumps (24"/20")
Even = 7 Power Cleans(135#/95#) + 7 TTB
* Adjust to 5's if 7's are too much!
SkillS
EMOM x 10
Odd = Play with Muscle Ups
Even = Play with Hang Squat Cleans
Kate ~ 14 Rnds in 15 min (65#)
Oz ~ 14 Rnds in 15 min
Feidt ~ 14 Rnds in 15 min
STAN ~ 14 Rnds (@ 95#) / 1 Mile Run
Val ~ 13 Rnds in 17 Min (7PC / 5 TTB)
tb ~ 10 Rnds - 60 Sec. REST - 4 Rnds /
EMOM Playtime ~ M.U.= 3/3/4/3/4 & H. Sqt Cl = 5@95 / 3@115 / 4@115 / 3@135 / 5@135
EMOM x 14 Min:
Odd = 7 Wall Ball + 7 Box Jumps (24"/20")
Even = 7 Power Cleans(135#/95#) + 7 TTB
* Adjust to 5's if 7's are too much!
SkillS
EMOM x 10
Odd = Play with Muscle Ups
Even = Play with Hang Squat Cleans
Kate ~ 14 Rnds in 15 min (65#)
Oz ~ 14 Rnds in 15 min
Feidt ~ 14 Rnds in 15 min
STAN ~ 14 Rnds (@ 95#) / 1 Mile Run
Val ~ 13 Rnds in 17 Min (7PC / 5 TTB)
tb ~ 10 Rnds - 60 Sec. REST - 4 Rnds /
EMOM Playtime ~ M.U.= 3/3/4/3/4 & H. Sqt Cl = 5@95 / 3@115 / 4@115 / 3@135 / 5@135
Tuesday, March 11, 2014
Deck of Cards
Nice ... TEAM ... Paced ...
Workout
Warm-Up on your own for 10 Minutes
Deck of Cards (CFNE)
The suit is the movement...# is Reps
Ace's = 20 reps / Face's = 10 reps
Hearts = Burpees
Diamonds = Sit Ups
Spades = KB Swings
Clubs = Air Squats
20 RM Bench Press
Work to a 20 Rep Max
Redd ~ Completed as a group! /
Ethan ~ Completed as a group! / 135 (20 RM)
Oz ~ Completed as a group!135# (15 Reps)
Val ~ Completed as a group! / Shoulder Press
JB ~ Completed as a group! / 135# (20 RM)
tb ~ Completed as a group! / 185# (18 Reps)
Workout
Warm-Up on your own for 10 Minutes
Deck of Cards (CFNE)
The suit is the movement...# is Reps
Ace's = 20 reps / Face's = 10 reps
Hearts = Burpees
Diamonds = Sit Ups
Spades = KB Swings
Clubs = Air Squats
20 RM Bench Press
Work to a 20 Rep Max
Redd ~ Completed as a group! /
Ethan ~ Completed as a group! / 135 (20 RM)
Oz ~ Completed as a group!135# (15 Reps)
Val ~ Completed as a group! / Shoulder Press
JB ~ Completed as a group! / 135# (20 RM)
tb ~ Completed as a group! / 185# (18 Reps)
Monday, March 10, 2014
We are Running?!?!
Warm-Up ~ Whatever you need...
Fieldhouse set-up...
7 Rnds for Time:
Run 1 or 2 Laps
15 Box Jumps (24"/20")
15 Wall Balls (20#/14#)
Odd Rnds = 2 Laps / Even Rnds = 1 Lap
Redd ~ 22:29
Britt ~ 16:50
Feidt ~ 18:10
Kate ~ 20:20
JB ~ 23:10 (subbed 15 Burpees for laps ~ Knee probs)
Desi ~ 22:10
tb ~ 21:16
Tyler Wendt (LHS Senior) is entered in the Crossfit Open...
He has tested last Monday and now today...
14.2 for Tyler was 57 Reps... OHS really took its toll on him.
"No Repped" him on his second set of 10 OHS in first rnd and it cost him.
BUT, he is entered and competing! Awesome effort and determination by him!
Fieldhouse set-up...
7 Rnds for Time:
Run 1 or 2 Laps
15 Box Jumps (24"/20")
15 Wall Balls (20#/14#)
Odd Rnds = 2 Laps / Even Rnds = 1 Lap
Redd ~ 22:29
Britt ~ 16:50
Feidt ~ 18:10
Kate ~ 20:20
JB ~ 23:10 (subbed 15 Burpees for laps ~ Knee probs)
Desi ~ 22:10
tb ~ 21:16
Tyler Wendt (LHS Senior) is entered in the Crossfit Open...
He has tested last Monday and now today...
14.2 for Tyler was 57 Reps... OHS really took its toll on him.
"No Repped" him on his second set of 10 OHS in first rnd and it cost him.
BUT, he is entered and competing! Awesome effort and determination by him!
Sunday, March 9, 2014
Redo
Not often in life can you get a Redo...
BUT on the OPEN WOD's you can really redo as much as you prefer...
or as much as your muscles will allow!
Following CFNE (Ben Bergeron) programming and strategy, you get a redo!
Perform the OPEN WOD the day after it is released, and again 2 days after that!
Usually us non-firebreathers can then strategize where/how we could squeak out a few more reps...
Last years model was perfect for us... Wednesday Release = Thursday AM WOD, then redo on Sunday.
This year...it is a Thursday Release, so Friday AM WOD, and we have kept the Sunday Redo... You really notice the lack of the extra day (Bergeron's suggestion is a Monday Redo ~ just doesn't fit well with the coaching/teaching schedule)!
14.2 ~ REDO
tb ~ 173 Reps... Made it to the 16's and boy was it tough...I was seeing stars and my quads were on fire!!!
Ethan ~ 130 Reps...finished his 2nd round of OHS on the 14's!!!
BUT on the OPEN WOD's you can really redo as much as you prefer...
or as much as your muscles will allow!
Following CFNE (Ben Bergeron) programming and strategy, you get a redo!
Perform the OPEN WOD the day after it is released, and again 2 days after that!
Usually us non-firebreathers can then strategize where/how we could squeak out a few more reps...
Last years model was perfect for us... Wednesday Release = Thursday AM WOD, then redo on Sunday.
This year...it is a Thursday Release, so Friday AM WOD, and we have kept the Sunday Redo... You really notice the lack of the extra day (Bergeron's suggestion is a Monday Redo ~ just doesn't fit well with the coaching/teaching schedule)!
14.2 ~ REDO
tb ~ 173 Reps... Made it to the 16's and boy was it tough...I was seeing stars and my quads were on fire!!!
Ethan ~ 130 Reps...finished his 2nd round of OHS on the 14's!!!
Rowing Tech ~ for Bertag!!!
Friday, March 7, 2014
14.2
Another Week...Another WOD!!!
14.2 ~ Ascending Reps and BONUS Rounds
For Total Reps:
OHS (95#/65#)
C2B Pull Ups
Begin every 3 minutes (2 Rnds MUST be completed w/in the 3 minute cap & you cannot begin next 2 Rnds UNTIL the 3 Minutes is up):
2 Rnds of 10 Reps each(0-3min)
2 Rnds of 12 Reps each(3-6min)
2 Rnds of 14 Reps each(6-9min)
2 Rnds of 16 Reps each(9-12min)...
Continue until you cannot complete the 2 Rnds
Bertag ~
Feidt ~
Val ~ 32 Reps
tb ~ 137 Reps
Retest on Sunday or Monday AM!!!
14.2 ~ Ascending Reps and BONUS Rounds
For Total Reps:
OHS (95#/65#)
C2B Pull Ups
Begin every 3 minutes (2 Rnds MUST be completed w/in the 3 minute cap & you cannot begin next 2 Rnds UNTIL the 3 Minutes is up):
2 Rnds of 10 Reps each(0-3min)
2 Rnds of 12 Reps each(3-6min)
2 Rnds of 14 Reps each(6-9min)
2 Rnds of 16 Reps each(9-12min)...
Continue until you cannot complete the 2 Rnds
Bertag ~
Feidt ~
Val ~ 32 Reps
tb ~ 137 Reps
Retest on Sunday or Monday AM!!!
Wednesday, March 5, 2014
Spring Cleaning!?!?!?
This WOD was a bit Graceish!!! Really getting 30 C & J done just in a different type of order...By TENS!
Interesting...took a bit longer than I anticipated... My "tank" needs to improve!
Warm-Up ~
Movement Prep...need to get back to some basic type of warm-up...
3 RNDS for Time:
10 Power Cleans (135#/95#)
10 Push Jerks (135#/95#)
THRUSTERS
Work to a 5 RM
~ taken from the ground
SkillS
EMOM x 7min:
7 Box Jumps (24"/20") + 7 TTB
Des ~ 7:27 (@85#) / Skills = Done
STAN ~ 4:11 (@95#) / Skills = Done
Britt ~ 4:09 (@95#)
tb ~ 4:34 / 185# 5RM Thruster / Skills = Done...last 3 rnds were 8's & I did rebounding BJ the whole time!
Interesting...took a bit longer than I anticipated... My "tank" needs to improve!
Warm-Up ~
Movement Prep...need to get back to some basic type of warm-up...
3 RNDS for Time:
10 Power Cleans (135#/95#)
10 Push Jerks (135#/95#)
THRUSTERS
Work to a 5 RM
~ taken from the ground
SkillS
EMOM x 7min:
7 Box Jumps (24"/20") + 7 TTB
Des ~ 7:27 (@85#) / Skills = Done
STAN ~ 4:11 (@95#) / Skills = Done
Britt ~ 4:09 (@95#)
tb ~ 4:34 / 185# 5RM Thruster / Skills = Done...last 3 rnds were 8's & I did rebounding BJ the whole time!
Tuesday, March 4, 2014
Strictly Speaking...
Open Season is upon us...
BUT, this is still a time to keep working and getting better.
Test yourself, yes!
Compete, yes!
Stay awake at night thinking of what you can do differently, NO, NO, NO!!!
I need to calm myself and just let the past year of training take care of itself!!!
Enjoy it & push hard!
Warm-Up ~ 400m Run - 500m Row - 400m Run
Shoulder Mobility, Movement Prep
AMRAP in 10 Min:
5 Strict Pull Ups
10 Burpees
15 Air Squats
5 x 5 OHS
* begin w/ 50% 1RM and add wt.
STAN ~ 6 Rnds + 14 Reps (194 Reps)
Daliege ~ 5 Rnds + 5 Reps (155 Reps)
Des ~ 5 Rnds + 19 Reps (169 Reps)
JB ~ 6 Rnds + 5 Reps (185 Reps) / 95-115-135-145
tb ~ 7 Rnds + 12 Reps (222 Reps) / 115-135-145-155*-165*
*starfish snatch to get it up...NOT GOOD!!!
For the OPEN season...this is where the vid's get put!!!
BUT, this is still a time to keep working and getting better.
Test yourself, yes!
Compete, yes!
Stay awake at night thinking of what you can do differently, NO, NO, NO!!!
I need to calm myself and just let the past year of training take care of itself!!!
Enjoy it & push hard!
Warm-Up ~ 400m Run - 500m Row - 400m Run
Shoulder Mobility, Movement Prep
AMRAP in 10 Min:
5 Strict Pull Ups
10 Burpees
15 Air Squats
5 x 5 OHS
* begin w/ 50% 1RM and add wt.
STAN ~ 6 Rnds + 14 Reps (194 Reps)
Daliege ~ 5 Rnds + 5 Reps (155 Reps)
Des ~ 5 Rnds + 19 Reps (169 Reps)
JB ~ 6 Rnds + 5 Reps (185 Reps) / 95-115-135-145
tb ~ 7 Rnds + 12 Reps (222 Reps) / 115-135-145-155*-165*
*starfish snatch to get it up...NOT GOOD!!!
Follow the progress of our "little group" on OUR youtube channel
This is where ANYthing Once will publish some video of our activities!For the OPEN season...this is where the vid's get put!!!
Monday, March 3, 2014
NEWBIE...
Well...Well...
We now have Tyler Wendt enrolled in the OPEN!
Awesome for him to "put it out there"!
This AM he gave a great effort on 14.1...using a heavier rope and mixing in C & J for the overheads...
Wendt ~ 14.1 ~ 177 Reps (3 Rnds + 42 Reps)
On a side note (as was noted yesterday)...the "gaming commission" got shot down on the use of the boxes from Sunday's Re-TEST! CRAP!
Val will re-test this afternoon...knowing she can get to 300 Reps...
tb will remain at 307...(hopefully that stands) losing 100+ places in ranking! CRAP #2!
This AM we performed the Sat WOD from CFNE as Sat will need to be a REST day, if we continue with Sunday Re-Testing!
50-40-30-20-10
Wall Ball (20/14)
Power Cleans (135/95)
Feidt & JB ~
E & Desi ~
STAN (on his own) ~ 18:50 (for the entire workout @ 75# PC)
We now have Tyler Wendt enrolled in the OPEN!
Awesome for him to "put it out there"!
This AM he gave a great effort on 14.1...using a heavier rope and mixing in C & J for the overheads...
Wendt ~ 14.1 ~ 177 Reps (3 Rnds + 42 Reps)
On a side note (as was noted yesterday)...the "gaming commission" got shot down on the use of the boxes from Sunday's Re-TEST! CRAP!
Val will re-test this afternoon...knowing she can get to 300 Reps...
tb will remain at 307...(hopefully that stands) losing 100+ places in ranking! CRAP #2!
This AM we performed the Sat WOD from CFNE as Sat will need to be a REST day, if we continue with Sunday Re-Testing!
50-40-30-20-10
Wall Ball (20/14)
Power Cleans (135/95)
Feidt & JB ~
E & Desi ~
STAN (on his own) ~ 18:50 (for the entire workout @ 75# PC)
Sunday, March 2, 2014
Re-TEST!!!
Sunday's will be our Re-Test Days...
Someone forgot to tell Bertagnoli...even though he was going to be in Green Bay for the weekend.
We are suppose to know this guy's agenda, even when he doesn't tell you where he is or what he is doing!
Re-Test of 14.1...
AMRAP in 10 Min:
30 D/U
15 Pwr Snatches
Ethan ~ 301 Reps (more really...60 Singles for the D/U's)
Val ~ 300 Reps
BIG improvement! Awesome considering Bock Run yesterday (5 mile run)
tb ~ 318 Reps...
Got the full 7th Round in and started 3 D/U in the 8th...
WOW ~ the 5th, 6th and 7th Rnd were just brutal for me...
Pleased, but thought I would do a bit better...was hoping for the 30 D/U on Rnd 8
SUCK IT!!! UPDATE...
These do not count...
To much "gaming" went into this and you cannot use boxes...
Just states that the bar starts below the knee (which it does) did not know there was a "cannot use plates or boxes" stipulation. Oh well...That is why we did test #1...Back to 307 for tb!!!
Val needs to do this again on Monday... She can get her 300 again!
Someone forgot to tell Bertagnoli...even though he was going to be in Green Bay for the weekend.
We are suppose to know this guy's agenda, even when he doesn't tell you where he is or what he is doing!
Re-Test of 14.1...
AMRAP in 10 Min:
30 D/U
15 Pwr Snatches
Ethan ~ 301 Reps (more really...60 Singles for the D/U's)
Val ~ 300 Reps
BIG improvement! Awesome considering Bock Run yesterday (5 mile run)
tb ~ 318 Reps...
Got the full 7th Round in and started 3 D/U in the 8th...
WOW ~ the 5th, 6th and 7th Rnd were just brutal for me...
Pleased, but thought I would do a bit better...was hoping for the 30 D/U on Rnd 8
Val's 300 Reps!!!
tb & Ethan's Rounds
These do not count...
To much "gaming" went into this and you cannot use boxes...
Just states that the bar starts below the knee (which it does) did not know there was a "cannot use plates or boxes" stipulation. Oh well...That is why we did test #1...Back to 307 for tb!!!
Val needs to do this again on Monday... She can get her 300 again!
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