PR = Personal Record!

Today was a good day!!!

Ethan was STRONG!
Oz lifted more than he has in his entire LIFE!
Danielle Witt is STRONGER than she thinks!!!

Val cheered and took care of her shoulder while stretching her legs (hip flexors)

Warm-Up...then

Deadlift
Find a 1 RM

EMOM x 12min:
odd = 5 Deadlift (you choose the wt.)
even = 5 Strict or Weighted Pull Ups

10 x 250m Row w/ 30sec between rows

JB ~ Row only(after miles of running):54.4/56.5/56.6/56.6/56.0/54.5/53.3/58.2/59.2/52.3
Witt ~ 155# (3RM) (and could have gone up) / 5@135# & Mod Pull Ups
Red ~ 230# /
Oz ~ 315# (Big PR!) / 50.0/50.4/50.3/51.0/51.9/51.1/51.2/51.1/50.9/48.0
Ethan ~ 385# (Bam!) / 3@295# & 5 Strict / 53.2/52.8/52.4/51.9/52.3/52.2/52.0/51.6/51.8/49.1
tb ~ 385# (PR) / 5@295# & 5 (@35#) / 53.8/51.7/53.7/54.7/54.0/51.9/50.0/51.4/52.3/49.2

Warm-Up Matters

Our warm-up is your workout!

Is a motto stated by many crossfitters out there!

sometimes warm-up needs to be just that! Warm-Up...NOT a workout!

After the WOD, during snatches, my shoulder was feeling "twitchy"
Took two minutes to "roll it out" and stretch...got back to snatch and was VERY mobile!
No more twitchy-ness... Amazing what that can do for you!!!

Have to squat in a WOD...get some Hip Mobility in
Have to do wall balls...get some Shoulder Mobility & Hip Mobility in
Cleans...Wrist rotations (mobility/flexibility)
You get the idea...

Sure, you can get into a WOD with little or no warm-up in an emergency or if you are short on time.
BUT, this should not be the NORM!

Warm-Up ~
5 x Line Drills

AMRAP in 10 Min:
5-10-15-20-25-30...etc Up Ladder of Wall Balls
5 Hang Power Cleans (165#/115#) b/t each set of Wall Balls

TEST
Max UB C2B Pull Ups* (scale as appropriate)
* whatever you get, perform 2x's that before you leave in as few sets as you can (if time)

Snatch Complex
Power Snatch + Hang Squat Snatch + Squat Snatch

Val ~ 5 RFT: 400m Stair Run + 21 Box Jumps ~ 18:53
Rickaby ~ 3 WB in Rnd of 35 (138 reps) / 17 Strict PU
Ethan ~ 13 in rnd of 35 (148 reps) / 18 Reg Pull Ups
Oz ~ 15 in rnd of 35 (150 reps) / 18 C2B
JB ~ 16 in rnd of 40 (191 reps) / 18 C2B
tb ~ 25 + 1 PC in rnd of 25 (96 reps) / 33 C2B / 155# Snatch Complex

JB was a complete BEAST! This was in his wheelhouse!!! It was awesome to watch!!!

Feelin' It!

Still feeling the results of Manion on Saturday...
THAT was a great WOD! Tough...

Today's was short & quick (sort of...)

Warm-Up

Surfer on Acid (check past HERE)
3 RFT ~
400m
21 Burpees

Clean Complex
Power Clean + 2 Front Squats + Jerk
~ Work to heavy set

C2B Pull Ups
EMOM x 7 min:
5 UB C2B (kipping PU, Kipping C2B, strict PU or strict C2B...scale to your ability)

Des ~ 11:05 / 95# / Pull Up work
Witt ~ 16:55 / PC work / Pull Up work
Britt ~ 10:10 / 175# / Strict C2B
Redd ~ 11:54
JB ~ 9:11 / 175
Oz ~ 9:43 / 175# /
tb ~ 10:14 (slower) / 205# / UB Strict C2B

Pay the Price

“Manion”

Shortly after the death of 1st Lt. Travis Manion in Iraq on April 29, 2007, the fallen Marine’s mother, the late Janet Manion, founded the Travis Manion Foundation to assist our nation’s veterans and families of the fallen.
The words Travis spoke before leaving for his second and final deployment to Iraq – “If Not Me, Then Who…” – have inspired a national movement that is growing rapidly. Veterans and families of the fallen are spearheading this movement to build a nation of heroes in which character, leadership and service are in action every day.

Run 400 meters
29 Back Squats* (135/95)
7 rounds for time

*taken from the ground!

Ethan ~ 52:37
Val ~ 36:38
Des ~ 44:35 (@65#)
tb ~ 43:10

We did do this before HERE

Push What?!?!

Warm-Up ~ 
2 Laps
10 Pull Ups - 20 Push Ups - 30 Air Squats
2 Laps
10 Pull Ups - 20 Push Ups - 30 Air Squats
2 Laps

Hip Mobility Sequence ~ 6-10 of each
Hip Swings FWD
Hip Swings Side
Split Squats (sampson stretch style)
Lateral Squats
Rotational Squats
Reverse Lunge w/ Twist
Reverse Lunge w/ Crossover

Freeza (CFNE)
AMRAP in 7 Min:
5 Deadlift (275#/185#)
10 Lateral Bar Burpees

AMRAP in 12 Min:
30yd. Plate Push (45#/25#) (BB court width & back = 30ish yds)
40 D/U
30sec REST

JB ~ Tabata work / 8 Rnds + 30yd
Witt ~ 3 Rnds + 5 (95#) / 7 Rnds (40 singles)
Des ~ 4 Rnds + 11 (135#) / 8 Rnds (@ 45#! Going BIG)
Feidt ~ 4 Rnds + 1 (205#) /
Britt ~ 5 Rnds + 7 (225#) / 8 Rnds + 30yd
Oz ~ 5 Rnds + 11 (185#) /
tb ~ 5 Rnds + 5 / 9 Rnds
Val did some work...and reflected (see below)

Rest / Recovery / Healing / Post-Op. / Time-Off / Repair / Coming back from injury...
Call it what you want ~ IT SUCKS!!! There is no easy way to come back from injury, heal, repair once you are injured. What makes things like this even worse is the "family/community" that you miss...(but you do not have to!!!)
If you are truly into ANYthing Once...then the WOD's are only the half of it! Maybe not even half...a third or so! If you are just showing up in the AM and performing WOD's then you are just exercising and could do this anywhere! And that is where the entire thing sinks in! AOWR is about MUCH, MUCH more! AOWR is about the WOD, the "family", not being a jerk to everyone, improving yourself, improving those around you, becoming the best and inspiring the same from those around you.  NOT being able to do the WOD seems like so much more than just the little (1/3) it truly is, because THAT is where we begin. Figuring out "how" you fit is no different than scaling for the newbies... it is not easy nor is it well liked, but it is worth doing... AND you must find a way to do it! Because EVERYONE that wants to be a part of AOWR is welcome...ONE of our ORIGINALS (Val) is finding this out first hand (read below).
Stay Strong...Find a WAY!!! We are here to help... I will be more help!

Val's Thoughts/Comments:
hating life; absolutely sucked watching you guys today.  makes me sad just thinking about it... i just really want to be with the rest of you.. and you guys LOOKED AWESOME!  unfortunately whether you like it or not... i am still going to say lets go when you rest- don't hate me for it because otherwise i feel awkward just watching you all do stuff that i really want to be doing! FRUSTRATED.
on an upside my legs may explode by the end of my 'resting' period.

Mix It Up...

We had a variaty of activities/WOD's going on this AM...

Everyone tries to get in a GREAT warm-up (mini-workout) before the main WOD!

Feidt is running miles & D/U's...Kate is running and doing Jump Rope (maybe working D/U?!?!).
JB & Oz are doing Line Drills, etc.

THEN when everyone is in the room, we are ready for the WOD

Warm-Up ~ On your own...Get Ready! WORK!!!

Death by Power Clean
EMOM increase the Power Clean by 1 Rep
1st Minute = 1, 2nd minute = 2, until you cannot complete he prescribed number of reps

Front Squats (165#/115#)
4 Sets of 15 UNBROKEN F.Sqt
~ No Rack...take wt. from ground

Britt ~ 9+7 (52 reps) / FS @ 135#
Kate ~ 10+6 (61 reps)
Des ~ 9+6 (51 reps) / FS @ 65#
Witt ~ 10+10 (65 reps) (@35#)
Oz ~ 10+10 (65 reps) / FS @ 135# (1 rnd)
tb ~ 12+11 (89 reps) / FS completed @165# (approx 3min rest b/t)

Redd did the 2K row from yesterday ~ 9:15

JB & Feidt did CF Hardcore (4/19):
3 Rnds ~ 800m Run - 15 KB SDLHP(70#)-15 Dips - 15 T2B - 15 Thrusters(75#)

JB ~ 25:00
Feidt ~ 26:45

WHY 2K???

Day after Murph...didn't feel that sore until I started the warm-up.
Thought I would feel it getting out of bed in the AM...NOPE!
Really didn't feel sore or tired, then tried to do a pull up...OH BOY!!!

Warm-Up ~
Jump Rope Progression
2 Rnds~
10 Pull Ups
20 HR Push Ups
30 Alt. Rolling Pistols (R=1, L=2, etc)

2K Row for Time

For Time:
Acquire 2 minutes in an L-Sit position

Oz ~ 7:22 / 6:50 (he also did Snatch & Push Ups OTM)
Ethan ~ 1000m Row (50 Pull Ups/100Push Ups/150 Air Sqts) 1000m Row / L-Sit Complete (around 7min)
JB ~ 3 Mile Run...Knee felt good yesterday, so why not push it and go for a 3 mile run today?!?!?
Daliege ~ 7:17 (fastest time of the day!) / L-Sit Complete - total time???
tb ~ 7:18 / 5:47

Oz was "on fire" this AM. I got here and he was already on his 2K row! He was on a mission! Did a great job and improved! He is going to crush MDM.

On that note...if you do nothing else this next month...Do Leg Blasters & Cindy-ish work for your warm-ups.
The exercises and sheer volume will help once MDM gets here! It will also increase your general stamina!
Push Up stamina was noticeably lacking yesterday...Something to take notice of in general. We get strength oriented and work that portion well, but just sheer volume, especially in the arms is needed

Murph TEST

Here we go...

1st Day back from Spring Break...

Warm Up ~ A little bit...

Murph*
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
(20# vest optional)

* You choose what to do!
1/2 Murph (800m-50-100-150-800m)
Get as far as you can... Etc.

This day is a "TEST" day to be ready in about a month for our Memorial Day Murph.

NOW called the Murph Challenge.

Get signed up HERE to donate to a great cause (and get a T-Shirt)

Check your times to beat from last year HERE

Oz ~ 20:51 (1/2 Murph)
Des ~
Britt ~ 31:00 (1mile-50-100-150-1mile)
Maloney ~ 38:00 (1mile-100-200-300)
Witt ~ 41:35 (1/2 Murph)
Feidt ~ 46:00 (1mile-100-200-300)
tb ~ 56:46 (w/vest ~ 8:35 & 10:32 for the miles)

Together Individually

Crossfit is GREAT...

Where else do you show up for a workout and workout "together" by doing different workouts!

That is what happens when we have to scale WOD's, adjust for injuries, make changes for lifts that cannot be done (YET!).

This is a great community (AOWR). Everyone has made it that way! We have drop-ins, newbies, and others that we just don't see on a daily basis...ANYtime is the right time to come and workout with the group! Someone is always available...or can be...

EMOM x 9min:

Clean & Jerk

Min 1-3 @ 85% Max

Min 4-6 @ 90% Max

Min 7-9 @ 95% Max

(Or increase every 3 Reps)

Front Squat

4 x 4, across (meaning ~ wt. stays the same)

AMANDA

9-7-5

Squat Snatches (135#/95#)

Muscle Ups

AMANDA sub = 3Fifty7

3 Rnds of:

3 Squat Cleans (135#/95#)

3 HSPU (or Wall Walks)

3 Rnds of:

5 Push Press (135#/95#)

5 Box Jumps (24"/20)

3 Rnds of:

7 Back Squats* (135#/95#)

7 Burpees

(*taken from the ground)

Val's WOD (adjusted for Shoulder)

3 RFT ~ 

20 Front Lunges (75#)

15 Box Jumps (20")

10 GHD Sit Ups

Val ~ 25# DB (single-arm C&J) / 115# / 8:03

Ethan ~ 135-155-175 / 135#* / 10:28 (did 2 extra rnds on 5's)

Oz ~ 135-155-175 / 135#* / 9:42

Egge ~ 135-155-165 / 135 x 2sets & 145 x 2sets / 9:30 (did 2 extra rnds on 5's)

Drake ~ 115-125-135 / 185# / 10:30 (@95#)

tb ~ 200-210-225 / 225# / 9:48

How OLD r U?!?!?

Are you in the Masters category yet?

Val is getting ready to enter the sub-masters category...
What does that mean??? It just means that you are turning 30 soon!!!

Egge graced us with his presence again...that was nice!

Age is just a mind-set! Wisdom comes with age...maybe.
SUCCESS comes with hard work, perseverance, and TIME!!!

Warm-Up ~ Box Jumps (work rebounding)
Burgener Warm-Up (Snatch Tech.)

RANDY
75 Power Snatches (75#/55#)

EMOM for 10min:
odd = 200m Row
even = 3-5 Muscle Ups

The Animal
100 KBS for Time (70#/55#)

Witt ~ 6:40 (@35#) / Mod Pull Ups & Chair Dips 5-5-4-3-3 / 5:50 (@25#)
Egge ~ 6:40 (HPS@55#) / 8-8-7-7-6 Pull Ups & Dips / 6:38 (50@55# & 50@35#)
Val ~ 6:10 (Hang Cleans) / 3 Neg Pull Ups & 10 Push Ups /  4:55
tb ~ 4:35 / 3+2/3+2/3+1/2+1/3+1 / 6:45

SPRING BREAK?!?!?!

Only thing that seems like Spring Break is that we do not have students in school!
Track practice...Snow on the ground...cold outside...AM WOD's

All those taking warm-weather trips...good for you!!! Enjoy it while you have it!
Enjoy coming back to your HOME state!

Warm Up ~ 5 x Shuttle Runs (Varsity = +1 from BB Court / JV = BB Court Suicide Run)

Squat Clean & Jerk
Work up to a 3 RM (TnG)

EMOM x 5min:
5 TnG Squat Snatch, across

For Time:
50-40-30-20-10 Wall Ball (20/14)
25-20-15-10-5 Box Jumps (24"/20")

JB ~ X / 135# / 12:34
Witt ~ Form / 35# (OHS) / 20:30 (5kg Ball)
Val ~ 125# / 95# (SC&J) / 11:59
tb ~ 205# / 135# / 20:34

Was good to have Witt back in the room!!!

Spring Break 2014.

Has arrived!
This entire workout is more of a quad crusher... just screaming legs here!
Pushed you mentally.  The rowing starts off as a definite full body but as you moved into the squat snatches you needed to find your focus, your breath, drive... it pulls you back to getting into a rhythm.  The chest to bars were just taxing.  And when it ended.. everything just stopped, tired... it still feels tired as we are trying to get work done that needs you to sit down and crank it out when all your body wants to do is keep moving so the stiffness doesn't set in, but it has began.


Clean Complex
Work up to a max effort:  Clean Deadlift + Hang Squat Clean (mid thigh) + Low Hang Squat Clean (below knee)

ARMAP 5:
5 unbroken Front Squats, 225/155 - from the ground, no racks.

For time:
1,000m Row
30 Squat Snatches, 135/95
50 C2B Pull ups

JB- 16:05 (95#)
Val- 135# / 4 / 18:59 @ 115# squat cleans + pull ups (no C2B)
tb- 205# / 4 / 19:05

FGB or Feidt in Florida...

I would take the warm weather...

Feidts are in Florida, but we stayed in WR
and did Fight Gone Bad!!!

HERE is the last time we did it...
HERE is about a year ago...

Fight Gone Bad
3 Rounds for Total Reps:
Wall Ball (20#/14#)
SDLHP (75#/55#)
Box Jumps (20")
Push Press (75#/55#)
Row for Calories

Val ~ (20# Ball) ~ 24-20-20 / 20-20-20 / 22-23-24 / 23-22-20 / 17-13-15
Rnd #1 = 106 / Rnd #2 = 98 / Rnd #3 = 99 = 303 Total Reps (HUGE PR!!!)
tb ~ (30# Ball) ~ 25-16-15 / 25-20-15 / 25-24-23 / 30-25-23 / 16-14-17
Rnd #1 = 121 / Rnd #2 = 99 / Rnd #3 = 93 = 313 Total Reps (PR by 1)

Both of us PR'ed, with heavier WB's...Huge!
Michael Johnson (Guy from CompWOD) suggested never doing WB's @ 20#'s during "regular season" to be prepared for "OPEN". I like the concept and will continue to work it!!!
Val is is same boat...this can be a strength of her's and will only help her shoulder strength, stability and mobility!

2 Gals + Jiggy

Warm-Up ~ sporatic

Diane
21-15-9
Deadlift (225#/155#)
HSPU

10 Min Rest

Elizabeth (or Squating Elizabeth)
21-15-9
Clean (135#/95#)
Dips

JB ~ 12:58
Britt ~ 8:46 (185#) /
Witt ~ 9:20 (95#/PushUps) / 9:31 (35#/Green&Purp. Dips)
Desi ~ 9:28 (mod HSPU) / 21:50 (green dips)
E ~ 9:25 (185#/Strict HSPU!) / 10:30
Oz ~ 7:09 (185#) /
tb ~ 7:28 / 20m break / 11:33 (Squat Clean & Strict Ring Dips)

Couple notes:
Ethan did ALL Strict HSPU...not really because he wanted to, he just cannot find the rhythm of "kipping HSPU" yet...When he does, LOOK OUT! The guy is unbelievably strong for this crap...45 STRICT HSPU! Are you kidding me?!?!?!

Oz was whining about not being able to do HSPU...Starting to sound like Bertagnolski!  Then he had to go next to me and make me feel like a CHUMP!!! The kid was on and off the wall before I could take 5 breaths! I would catch him in DL, then that dang wall was there again...Great effort and ability by him!
He did this WOD HERE... 4.2.13 (about a year ago) What a difference a year makes!

Speaking of Bertagnolski...He did not even complain about DL or HSPU (at least not to the entire Wt. Room). He knew this was going to  be a killer WOD for him and he just sucked it up and performed!!!
Even though he did not finish first he did a great job!!! He soon will realize that sometimes you CAN to a WOD that has your weaknesses in them and get something out of it!

Feidt did an entire WOD before we started I think...Then forgot to put down his time! I think he is excited for the Disney Trip!!!

Britt was the silent WODkiller today! Didn't even notice him jump in!

Also had #wheresjiggy in the house today...with the new Kill Cliff!

Snatch & Stuff

Warm-Up ~ 10-15 min of movement and Snatch Prep (Burgener Warm-Up)

SNATCH ~ 1RM
~ We took a different approach...went for about 15-17 min...EMOM for 4 min @ 3 Snatches with lighter wt (building up or stay the same depending on feel)...Rest about a minute...then EMOM for 1's and working up to heavy...once heavy (close to 1RM go about every 90s - 2 min w/ attempts)...
The idea is to get into the "Snatch-Groove"...

10 Rnds for Time:
10 TTB
10 G2O (95#/65#)

D.Witt ~ 23:39 (Supine TTB w/ bar)
Kate ~ 24:50 (K2E)
Desi ~ 24:50 (K2E)
Feidt ~ 145# (3Reps) / ??
Oz ~ 135# /
Ethan ~ 135# / 18:34
tb ~ 200# / 17:42
(7:55 for 1-5...All TTB & G2O UB / 9:37 for 6-10...TTB=UB, 5-3-2 for G2O)

Jackie...How are You?

Warm-Up ~ 3-5 Suicides on BB Court

Jackie
For Time:
1000m Row
50 Thrusters (45#)
30 Pull Ups

Clean Complex
1 Squat Clean + 1 Front Squat + 1 Jerk
* work to heavy set

Front Squat
Work to a Heavy 3 Rep Set (not 3RM)

Daleige ~ 10:00
STAN ~ 9:05
JB ~ 8:50 / 175#
Oz ~ 8:13 / 175#
Val ~ 10:40 / 135# / 135#
tb ~ 8:22 / 235# / 265#

Video HERE!

Feeling Fresh...

Not for long! Thanks to Ben Bergeron!
This WOD was a teaser! Glutes and Quads were feeling it after this one!

I could not figure out why my lungewalks felt so weak on the first round! I was mad, frustrated, pissed, upset for the entire run! Beating myself up as to why I felt so weak & tired on the lungewalks. Then I convinced myself that I needed to add these into the warm-ups more often... Ahh the things we say to ourself during a workout!!! It only took till round #2 to realize what the problem was... As soon as I did my first Thruster in round #2, I realized (like a lightbulb going off, or actually like my quads flaring up)...IT IS THESE DANG THRUSTERS! Those 8 thrusters burnout your legs just enough...YOU IDIOT! How could you not realize this...You wasted effort and emotion worrying about this...

Warm-Up ~ Easy Running and Mobility

Clean Complex
1 Squat Clean + 1 Front Squat + 1 Jerk
*Work to a heavy set

MetCon
5 RFT ~
10 TTB (40#/20#)
8 DB Thrusters (40#/20#)
12 DB Lungewalks (6 each leg)
200m Run (to the back circle)

Oz ~ 170# / 15:58
JB ~ 170# / ?? 16:?? (45#)
Feidt ~ ?? / 14:55
Maloney ~ ?? / 14:48 (K2E)
Witt ~ 18:00 (Sit Ups)
Britt ~ 185# / Just ahead or behind Feidt
Des ~ 105# / 15:57 (K2E)
tb ~ 245# / 19:19 (55#KB)

Some exciting events coming up...GET READY!!!

~ Jigsaw Run (May 3rd) ~ get signed up!!! 
This IS ANYthing Once!!!  Aye Matey!!!

~ Birthday Celebrations

~ Mid-May Bike (May 17th) ~ more to come

~ Memorial Day Murph (May 28th) ~ get signed up SOON so your t-shirt is here!!!

GET signed up for some GREAT causes... 

Put some $$$ & Effort into some things that count!!!

HERO ~ Dork!

Losing someone close hurts...

What Crossfitters do with this is unbelievable! 

They can turn pain into honoring a loved one. A life given up for others is honored & cherished! It is done by more than just the immediate relatives...This person (body and soul) are thought about by many...It makes a difference! This brings humanity closer! It makes every one of us realize how good we have it, how we should be treating each other, value our lives and those around us...AND most importantly, HONORING others loved ones as well as our own! 

Some people have a hard time with it. Naming a workout after a deceased person...

"How does that honor them?" 

"What good can come from it?" 

Etc...

BUT....if you workout...if you "get Crossfit"

THEN you "get" this concept.

IF you do not "get" this concept, chances are you never will.

This is how we live...making our lives better and the lives of those around us better. Working out is just the tip of the iceberg. It is the community...the closeness...the oneness...the unity.

Race, gender, age, strength, knowledge, even where you live and workout all go out the window for workouts, friendships & bonding...

Try it...It makes YOUR world better & the world of those around you better as well.

From CFNE

Michael "Dork" Kennedy was a Boston Firefighter who lost his life on March 26th on duty.  He was a CrossFit athlete and a coach at a Boston affiliate.  He along with fellow firefighter Edward Walsh are in our thoughts and prayers.  This work out is dedicated to them.

"DORK"

For Time:

33 Front Squats (185#/125#)

15 Burpees

33 Deadlifts (185#/125#)

15 Burpees

33 KB Swings (70#/55#)

Ethan ~ 12:56 (135# FS / 185# DL / 55#KB)

tb ~ 16:26

Back In!!!

D.Witter is back! AND we're not talking Coach Dan Witter! This Witter is utilizing the wt. room the proper way!!!

She did a great job today...


Jigsaw Run is ONE month away...Get signed up HERE
We will have more in some future blogs!!!

Warm-Up:
60s of Jump Rope
15 GHD Sit Ups
15 Back Extensions
10 Shoulder Dislocates
10 Strict Pull Ups
10 HSPU
10 Reverse Lunges (Sampson Stretch)
10 OHS (or Squat Therapy)
10 Band Pull Aparts
Specific Exercise Warm-Up (today: Burgener Warm-Up / Snatch Tech.)

Isabel (check last time HERE)
For Time:
30 Snatches (135#/95#)

Strength
4 x 6 UB Muscle Ups

SKILLS
EMOM for 10:
odd = 6-10 HSPU
even = 40 D/U

Oz ~ 3:00 (105#)
Britt ~ 4:26 (115#)
Val ~ 4:00 (95# Sqt Cleans) / EMOMx10~odd=8 T2B/even=D/U
Des ~ 4:28 (65# Sqt Cleans) / EMOMx10~odd=8 K2E/even=D/U
Witt ~ 5:36 (35# OHS) / EMOMx10~odd=6 Push Ups / 60 Single Jump Ropes
tb ~ 2:41 / 6 UB MU each set!! / HSPU=10-10-9-6-7 & D/U=40's

Improvement by OZ on his Isabel... 10# up for the Snatch!!! Awesome!!!

Newbie!

Had a newbie in today...Danielle Witter!!!
AWESOME...she will feel it, but be back on Friday!!!

Today was not the best WOD to go for someone just starting out...
So Desi put her thru Yesterdays WOD (Christine)

Worked well!!!

#1) Christine from yesterday...
Desi ~ 17:02 (@135#)
DW ~ 18:36 (@95#)

Feidt, Maloney and Britt were into a different WOD...
AMRAP in 5min (for each of these):
5 Burpees
5 T2B
5 D/U
3 MIN REST
3 Power Snatches
40 D/U
3 MIN REST
5 Burpees
5 T2B
5 D/U

Feidt ~ 6+8reps / 4+3 / 4+9reps
Britt ~ 6+8reps / 4+3 / 4+12reps
Maloney ~ 4 / 4 / 3+??

Sooooo...it was just Oz and Myself...

BIG CLEAN COMPLEX
6 Sets of the following (rest as needed b/t sets):
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
HHSC + HSC + SC + Push Jerk
HHSC + HSC + SC + Slpit Jerk
~ all 12 reps = 1 set...no putting bar down during the set
~ increase wts each set, if possible...

Gymnastics Work
3 x 20 C2B (rest as needed b/t sets)

30 Burpee Muscle Ups for Time

Oz ~ 65-95-115-120-125-125
tb ~ 130-140-145-155-165-175 / 3x20 done / 20 Burpee Muscle ups in 14:30

Push Yourself, but take some time and let some others help/critique, etc.
Oz was awesome!

Christine

Back to the grind...

Warm-Up ~ These will get better as time goes on...

Christine
3 RFT
500m Row
12 Deadlift (Bwt)
21 Box Jumps (24"/20") Games Standards

Strength
Work to a Heavy Triple of Deadlift

Auxiliary Work
Perform in order (rest as needed, Rest=Work recomended)
20 Sumo Deadlift (155#/105#)
20 Romanian Deadlift (155#/105#)
20 Stiff-Leg Deadlift (155#/105#)
20 Deadlift (155#/105#)

STAN ~ 13:58
Daliege ~ 12:50 (@135#)
Oz ~ 13:25
JB ~ 15:12
Ethan ~ 13:35
tb ~ 13:46 / 335# / All Done @ 155#