Todays WOD was a bit overboard...
JB and Oz were doing CFNE...
Heather
800m Run, followed by:
5 rnds of:
12 C2B
9 Squat Snatch (95#)
6 HSPU
Followed by:
800m Run
20 Burpees
El Tigré ~ time Unknown, but complete...
Oz ~ ??? had to go...
The Bodyweight WOD = BURPEES...Uh-oh, that does not sound good...
Warm-Up
800m Run
30 Pull Ups (5 Strict C2B + 5 Kipping C2B + 5 Strict + 5 Kipping / 5 Strict Chins / 5 Strict Chins)
50 Push Ups (15 Rev. Grip + 15 HR / 10 Rt Hand Up + 10 Lft Hand Up)
Leg Blaster
Buck Furpees
For Time:
150 Burpees*
*wt vest if you have one
Witt ~ 27:37
tb ~ 18:04 (20# vest)
What would life be if we had no courage to attempt ANYthing?
Tuesday, September 30, 2014
Monday, September 29, 2014
Back in the Saddle...
Back at it...
No rest for the wicked...
Get back on that horse and ride it...
HERE we go...
HOPPER WOD (from some unused WOD's in the past weeks)
Warm-Up ~ 800m Run + Mobility
Double Up
5 RFT:
10 Pull Ups
20 Push Ups
30 Air Squats
10 Pull Ups
20 Push Ups
30 Air Squats
100 D/U
Witt ~ 45:28 (100 Singles)
Feidt ~ 26:56 (3 Rnds)
Malo ~ 33:00 (3 Rnds + 3 PC added each rnd)
Oz ~ 3 Rnds (I think) Time unknown...
tb ~ 39:19 (6:11-7:49-8:06-9:01-8:12)
Believe it or not...SQUATS were not the worst thing in this WOD... It was still the Push Ups!!!
Warm-Up for the next couple of weeks is going to be:
30 Pull Ups (5 C2B Strict+5 C2B Kipping+5 Strict Chins+5 Kip Chins+10 varied)
Push Up Primer (15 Rev. Grip + 15 HR + 10 Lft + 10 Rt)
Leg Blaster (20 A.S. + 20 Lunges + 20 Jump Lunges + 10 Jumping A.S.)
No rest for the wicked...
Get back on that horse and ride it...
HERE we go...
HOPPER WOD (from some unused WOD's in the past weeks)
Warm-Up ~ 800m Run + Mobility
Double Up
5 RFT:
10 Pull Ups
20 Push Ups
30 Air Squats
10 Pull Ups
20 Push Ups
30 Air Squats
100 D/U
Witt ~ 45:28 (100 Singles)
Feidt ~ 26:56 (3 Rnds)
Malo ~ 33:00 (3 Rnds + 3 PC added each rnd)
Oz ~ 3 Rnds (I think) Time unknown...
tb ~ 39:19 (6:11-7:49-8:06-9:01-8:12)
Believe it or not...SQUATS were not the worst thing in this WOD... It was still the Push Ups!!!
Warm-Up for the next couple of weeks is going to be:
30 Pull Ups (5 C2B Strict+5 C2B Kipping+5 Strict Chins+5 Kip Chins+10 varied)
Push Up Primer (15 Rev. Grip + 15 HR + 10 Lft + 10 Rt)
Leg Blaster (20 A.S. + 20 Lunges + 20 Jump Lunges + 10 Jumping A.S.)
QUADS still feeling it?!?!?
5 Minutes EACH LEG!!!
DO IT!!!
Saturday, September 27, 2014
Friday, September 26, 2014
Quadzilla
Professional Development done right!
AOWR started this out right... With a great WOD together. The JV VB girls were there as well. This was awesome!
Quadzilla
5RFT
100 Air Squats*
20 Lungesteps
35 HR Push Ups
*med ball or boxes must b used for depth
**Penalty for breaking in ur 100 air squats is ascending med ball burpees
Modified = 60 AirSquats - 20 LungeSteps - 20 Push Ups
5RFT
100 Air Squats*
20 Lungesteps
35 HR Push Ups
*med ball or boxes must b used for depth
**Penalty for breaking in ur 100 air squats is ascending med ball burpees
Modified = 60 AirSquats - 20 LungeSteps - 20 Push Ups
Britt - 33:10
Oz - 29:50
Feidt - 28:50
Maloney - 28:00 (to much talking)
Val - 36:42 (sit ups subbed for push ups)
Brooke - ?? (60-20-20)
Witt - 27:27 (60-20-20)
Desi - for completion (5 rnds 20 wall ball, 20 lunge, 10 pudh ups,10 sit ups)
tb - 29:52
The VB girls did the modified version. They killed it! Great attitude & effort
Thursday, September 25, 2014
Playing w/ Push Ups
Yesterday...Ran w/ 6th & 7th hour
5 x 400m Run w/ 10 HR Push Ups after each run (E4Mo4M)
6th ~ 1:20/1:23/1:27/1:28/1:30
7th ~ 1:33/1:30/1:33/1:34/1:31
Hamstring feels like a banjo string today...Need some massage/therapy/roll on the thing!
Today...
OZ was playin' with OH work...Squat Snatch (and some Box Jumps)
Close to EMOM (I think)
3 Squat Snatch
5 Box Jumps (28")
65-70-75-80-85-90-95-100
THEN... 1 REP Sqt Snatch @ 115#-5 BJ / 125#-5 BJ / 135#-5 BJ / 140#-5 BJ
140# is a PR for the Great and Powerful OZ
Congrats!!!
Playing w/ Push Ups
1 Lap Run
20 HR Push Ups
5 Burpees
15 Clapper Push Ups
5 Burpees
10 Chest Slap Push Ups
5 Burpees
5 Fingertip Push Ups
1 Lap Run
15 HR Push Ups
5 Burpees
10 Clapper Push Ups
5 Burpees
10 Chest Slap Push Ups
5 Burpees
5 Fingertip Push Ups
1 Lap Run
10 HR Push Ups
5 Burpees
10 Clapper Push Ups
5 Burpees
10 Chest Slap Push Ups
5 Burpees
5 Fingertip Push Ups
Witt ~ 22:09 (mod to 3 Burpees & Chair Dips, Push Ups, Green Box, Blu Box)
Dailaige ~ 21:00
tb ~ 15:48
5 x 400m Run w/ 10 HR Push Ups after each run (E4Mo4M)
6th ~ 1:20/1:23/1:27/1:28/1:30
7th ~ 1:33/1:30/1:33/1:34/1:31
Hamstring feels like a banjo string today...Need some massage/therapy/roll on the thing!
Today...
OZ was playin' with OH work...Squat Snatch (and some Box Jumps)
Close to EMOM (I think)
3 Squat Snatch
5 Box Jumps (28")
65-70-75-80-85-90-95-100
THEN... 1 REP Sqt Snatch @ 115#-5 BJ / 125#-5 BJ / 135#-5 BJ / 140#-5 BJ
140# is a PR for the Great and Powerful OZ
Congrats!!!
Playing w/ Push Ups
1 Lap Run
20 HR Push Ups
5 Burpees
15 Clapper Push Ups
5 Burpees
10 Chest Slap Push Ups
5 Burpees
5 Fingertip Push Ups
1 Lap Run
15 HR Push Ups
5 Burpees
10 Clapper Push Ups
5 Burpees
10 Chest Slap Push Ups
5 Burpees
5 Fingertip Push Ups
1 Lap Run
10 HR Push Ups
5 Burpees
10 Clapper Push Ups
5 Burpees
10 Chest Slap Push Ups
5 Burpees
5 Fingertip Push Ups
Witt ~ 22:09 (mod to 3 Burpees & Chair Dips, Push Ups, Green Box, Blu Box)
Dailaige ~ 21:00
tb ~ 15:48
OK GANG ~ Tomorrow... WE ARE ALL BODY WEIGHT BEASTS!!!
Be here ready to go @ 6:15... If you need an extra Warm-Up...get here a bit early...
We will go no later than 6:20... This is 5 Rnds of some TOUGH STUFF...
There will be Air Squats, Push Ups, Lunges...Pull Ups are yet unknown...
That is it!
ITS REALLY THAT SIMPLE!!!
Tuesday, September 23, 2014
Dig Deep...
Made up WOD's always make you dig deep.
Nothing is what it seems...always looks easy on paper.
JB & Oz began with some running and gassers...
25-50-100 ladder
3 x Gassers (Rest 1 Min b/t)
100 yd Sprint
Choices:
For Time:
10-9-8...3-2-1
Front Squat
Pull Ups
Oz ~ 8:56
10-20-30-20-10
Burpees
Pull Ups
Ball Slams (40#/30#)
Abmat Sit Ups
El Tigré ~ made it thru the round of 30...had to go...
Witt ~ 32:35 (16# Ball)
Dalaige ~ 29:00 (20# Ball)
tb ~ 27:34
Nothing is what it seems...always looks easy on paper.
JB & Oz began with some running and gassers...
25-50-100 ladder
3 x Gassers (Rest 1 Min b/t)
100 yd Sprint
Choices:
For Time:
10-9-8...3-2-1
Front Squat
Pull Ups
Oz ~ 8:56
10-20-30-20-10
Burpees
Pull Ups
Ball Slams (40#/30#)
Abmat Sit Ups
El Tigré ~ made it thru the round of 30...had to go...
Witt ~ 32:35 (16# Ball)
Dalaige ~ 29:00 (20# Ball)
tb ~ 27:34
TbtG
Monday, September 22, 2014
Terrible 25
Rather than the Filthy 50...
JB & Oz began with Running 4 x 400m E3MO3M...
Fantastic by them...JB recalled
1st was about 1:30
2nd & 3rd were 1:19 or so
4th was 1:20 ish...
~ OUTSTANDING WORK by these two!!!
Witter and I had a "50's" workout planned with some Burpees, D/U, Lungewalks, more Burpees and LOTS of Sit Ups in between...So when these other two decided to HALF the Filthy Fifty, it seemed fitting to join in!!!
Ah yes...once again... All for ONE and ONE for ALL!!!
Terrible 25
25 of Each For Time:
Box Jumps (24/20) games standard
Jumping Pull Ups
KB Swings (35#/25#)
Lungewalk Steps (R=1, L=2, R=3, etc)
Knees to Elbows
Push Press (45#/35#)
Hip Extension
Wall Ball (20/14)
Burpees
Double Unders
Oz ~ 10:10
El Tigré ~ 12:48
Witt ~ 18:48
Britt ~ 14:00
tb ~ 13:48 / 2nd time thru in 30:44
TbtG
JB & Oz began with Running 4 x 400m E3MO3M...
Fantastic by them...JB recalled
1st was about 1:30
2nd & 3rd were 1:19 or so
4th was 1:20 ish...
~ OUTSTANDING WORK by these two!!!
Witter and I had a "50's" workout planned with some Burpees, D/U, Lungewalks, more Burpees and LOTS of Sit Ups in between...So when these other two decided to HALF the Filthy Fifty, it seemed fitting to join in!!!
Ah yes...once again... All for ONE and ONE for ALL!!!
Terrible 25
25 of Each For Time:
Box Jumps (24/20) games standard
Jumping Pull Ups
KB Swings (35#/25#)
Lungewalk Steps (R=1, L=2, R=3, etc)
Knees to Elbows
Push Press (45#/35#)
Hip Extension
Wall Ball (20/14)
Burpees
Double Unders
Oz ~ 10:10
El Tigré ~ 12:48
Witt ~ 18:48
Britt ~ 14:00
tb ~ 13:48 / 2nd time thru in 30:44
TbtG
Friday, September 19, 2014
F & U
More WOD's than you know....
Friday and U get better...
El Tigré was on a mission (or jog) this AM... have no idea what he did outside of run...how far, how long anything else...it is a mystery!
OZ has a 5K tomorrow so he took it light... I think he got the 100 Push Ups Challenge done, saw some Clean work being done!!!
bEAST Crew did the 100 Push Up Challenge with Oz, then BATTLED this WOD out b/t the two of them
800m Run
30 OH Lungewalk Steps (45/25)
2K Row
30 OH Lungewalk Steps
800m Run
Kate ~ 19:06
Feidt ~ 19:31
Finally... the Body Weight Beast WOD of the day:
F&U
For Time:
30 Jumping Air Squats
Then...
30-20-10 of:
~ DB/KB Front Squats (sort of) (35#/20#)
~ DB/KB Alternate Lunge-Thruster
~ DB/KB Alternate Strict Shoulder Press
Then...
30 Hand Release Push Ups
*there is a 3 Burpee Penalty everytime you put down the KB/DB!
Alt = Rt is 1, Lft is 2, Rt is 3, left is 4...
Lunge Thruster = Step forward with Right Foot as you step up with your left foot, Right Arm thrusts the DB above head
Shoulders were on FIRE!!! I have to admit...the KB Front Squats had the KB's resting on shoulders...kept elbows up like a FS, but it was suspect at best!
Broke for Burpees 5 Times...
tb ~ 19:54
Friday and U get better...
El Tigré was on a mission (or jog) this AM... have no idea what he did outside of run...how far, how long anything else...it is a mystery!
OZ has a 5K tomorrow so he took it light... I think he got the 100 Push Ups Challenge done, saw some Clean work being done!!!
bEAST Crew did the 100 Push Up Challenge with Oz, then BATTLED this WOD out b/t the two of them
800m Run
30 OH Lungewalk Steps (45/25)
2K Row
30 OH Lungewalk Steps
800m Run
Kate ~ 19:06
Feidt ~ 19:31
Finally... the Body Weight Beast WOD of the day:
F&U
For Time:
30 Jumping Air Squats
Then...
30-20-10 of:
~ DB/KB Front Squats (sort of) (35#/20#)
~ DB/KB Alternate Lunge-Thruster
~ DB/KB Alternate Strict Shoulder Press
Then...
30 Hand Release Push Ups
*there is a 3 Burpee Penalty everytime you put down the KB/DB!
Alt = Rt is 1, Lft is 2, Rt is 3, left is 4...
Lunge Thruster = Step forward with Right Foot as you step up with your left foot, Right Arm thrusts the DB above head
Shoulders were on FIRE!!! I have to admit...the KB Front Squats had the KB's resting on shoulders...kept elbows up like a FS, but it was suspect at best!
Broke for Burpees 5 Times...
tb ~ 19:54
Thursday, September 18, 2014
Double Duty...
Thursdays are El Tigré 's Day off!!! We are left with no enterainment or anyone to push us to get going! Oz HAS to get going as he has to be at school a bit earlier now! So he was off & running (not really running cause that IS always an option) by the time Britt and I got in...
Oz even wrote down his workout and time! That is fantastic! Now he can check back and look at his improvement a year from now!
Two different WOD's ... SAME GREAT EFFORT BY BOTH!!!
OZmosis 15 Min AMRAP:
10 TTB
15 Burpees
40 D/U
Oz ~ 4 Rnds + 36 D/U (finished the 5 rnds in 15:04)
It is never easy performing by yourself...Oz is a tough guy and did a great job!!!
BWT BEAST WOD
Warm-Up:
50 Lungewalk Steps
3-4 x 20sec Handstand Hamstring Stretch
ROW & BURPS
3 Rnds (For individual Time):
500m Row
20 Burpees
1:1 REST (meaning REST Time = Work Time)
Britt ~ 3:10 / 3:08 / 3:06
Dalaige ~ Went after Britt...missed some times but was about 3min for each rnd
tb ~ 3:01 / 2:51 / 2:58 (rnd #2 & 3 were both 20 Burpees in a row...no walk downs)
NOW Friends...
HERE is an additional Physical Challenge for you each week!!!
E ~ Lunch Break is a perfect time
bEAST Crew ~ I am sure you can do this with a class or two ;-)
Oz ~ Warm-up or with a class
El Tigré ~ Oh wait, you never read this stuff anyways!!!
Val ~ Saw the VB team already did it...AWESOME...
Post your results to comments if you do this...The students that will start to use this site will appreciate seeing some of their teachers & coaches doing this stuff!!!
Oz even wrote down his workout and time! That is fantastic! Now he can check back and look at his improvement a year from now!
Two different WOD's ... SAME GREAT EFFORT BY BOTH!!!
OZmosis 15 Min AMRAP:
10 TTB
15 Burpees
40 D/U
Oz ~ 4 Rnds + 36 D/U (finished the 5 rnds in 15:04)
It is never easy performing by yourself...Oz is a tough guy and did a great job!!!
BWT BEAST WOD
Warm-Up:
50 Lungewalk Steps
3-4 x 20sec Handstand Hamstring Stretch
ROW & BURPS
3 Rnds (For individual Time):
500m Row
20 Burpees
1:1 REST (meaning REST Time = Work Time)
Britt ~ 3:10 / 3:08 / 3:06
Dalaige ~ Went after Britt...missed some times but was about 3min for each rnd
tb ~ 3:01 / 2:51 / 2:58 (rnd #2 & 3 were both 20 Burpees in a row...no walk downs)
NOW Friends...
HERE is an additional Physical Challenge for you each week!!!
E ~ Lunch Break is a perfect time
bEAST Crew ~ I am sure you can do this with a class or two ;-)
Oz ~ Warm-up or with a class
El Tigré ~ Oh wait, you never read this stuff anyways!!!
Val ~ Saw the VB team already did it...AWESOME...
Post your results to comments if you do this...The students that will start to use this site will appreciate seeing some of their teachers & coaches doing this stuff!!!
Tuesday, September 16, 2014
Two's Day
Meaning two workouts today...
Some days there have been 3-4 different WOD's but now we are at the point of the two-some.
Your choice Bodyweight Beast Mode or CFNE...
CFNE
Death by Power Clean (155#)
On the first minute perform 1 PC, on the second perform 2 PC's, continue until 12min is up... If you fail to compelte the 12 Minutes, Lower the wt to 135# and start over at 1...make it to 12, If you fail to complete, lower to 95# and start over...
Jacob ~ 9 (@ 155#) then stretched...
Oz ~ 8 (@155#) / 6 (@135#)...after 6 he had to get going...thinks he could have made it to 12!
BWT WOD
For Time:
21-18-15-12-9-6-3
TTB
Push Ups
Lungewalks
w/ 200m Run after each Rnd
Witt ~ 29:55
Des ~ 21-15-9 for completion
Val ~ 27:29
Britt ~ 21:25
tb ~ 20:35
Maybe you want to try a Weekly Physical Challenge???
Well, compete/compare yourself to some LHS PE student by going HERE!!!
Some days there have been 3-4 different WOD's but now we are at the point of the two-some.
Your choice Bodyweight Beast Mode or CFNE...
CFNE
Death by Power Clean (155#)
On the first minute perform 1 PC, on the second perform 2 PC's, continue until 12min is up... If you fail to compelte the 12 Minutes, Lower the wt to 135# and start over at 1...make it to 12, If you fail to complete, lower to 95# and start over...
Jacob ~ 9 (@ 155#) then stretched...
Oz ~ 8 (@155#) / 6 (@135#)...after 6 he had to get going...thinks he could have made it to 12!
BWT WOD
For Time:
21-18-15-12-9-6-3
TTB
Push Ups
Lungewalks
w/ 200m Run after each Rnd
Witt ~ 29:55
Des ~ 21-15-9 for completion
Val ~ 27:29
Britt ~ 21:25
tb ~ 20:35
Maybe you want to try a Weekly Physical Challenge???
Well, compete/compare yourself to some LHS PE student by going HERE!!!
Monday, September 15, 2014
Da Hopper...
Once again folks...
we took to the HOPPER!!!
Witt is going to be sick of picking WOD's pretty soon.
Due to Biolo's indecisiveness on a WOD for the day (usually comes up with 2-3) we have to resort to the HOPPER, and Witt has been the "picker" for these things.
Today we had some choices...I will not bore you with details of all three (they will be back in the HOPPER this week!!!)...
What popped up????
A bit of Running...with Angie!!!
For Time:
100 Pull Ups
400m Run
100 Push Ups
800m Run
100 Sit Ups (your choice)
400m Run
100 Air Squats
Witt ~ 42:33 (abmat sit ups)
tb ~ 33:43 (4-cnt Flutterkicks)
DID THIS:
For Time:
30 C2B
400m Run
15 OHS (135#/95#)
800m Run
15 OHS
400m Run
30 C2B
No times written down whatsoever! Started the clock for them, took the time and typed this up...
Trying to stay on top of AOWR (keeping us together, informed, entertained)
Thanks a lot...some super heroes you are!!!
Maybe the bEAST Crew & Friends is a bit more like this crew...
we took to the HOPPER!!!
Witt is going to be sick of picking WOD's pretty soon.
Due to Biolo's indecisiveness on a WOD for the day (usually comes up with 2-3) we have to resort to the HOPPER, and Witt has been the "picker" for these things.
Today we had some choices...I will not bore you with details of all three (they will be back in the HOPPER this week!!!)...
What popped up????
A bit of Running...with Angie!!!
For Time:
100 Pull Ups
400m Run
100 Push Ups
800m Run
100 Sit Ups (your choice)
400m Run
100 Air Squats
Witt ~ 42:33 (abmat sit ups)
tb ~ 33:43 (4-cnt Flutterkicks)
The bEAST Crew and Friends (similar to the Justice League)
For Time:
30 C2B
400m Run
15 OHS (135#/95#)
800m Run
15 OHS
400m Run
30 C2B
No times written down whatsoever! Started the clock for them, took the time and typed this up...
Trying to stay on top of AOWR (keeping us together, informed, entertained)
Thanks a lot...some super heroes you are!!!
Maybe the bEAST Crew & Friends is a bit more like this crew...
Sunday, September 14, 2014
Finally...
This blog took a while...
Sorry...
I wanted to get this done ASAP, and time got away...very much away!
These jokers even wrote up their WOD and Times (FINALLY)...and then I go and screw it up by not blogging it in the AM...
IF they do this again...I will write it up before NOON on that day...
WOD
21-18-15-12-9-6-3 for Time:
Power Cleans (110#/95#)
Box Jump Overs (Burpee??)
Oz ~ 19:43
Feidt ~ 18:55
El Tigre ~ 22:00
Maloney ~ 18:03 (Box Jump ON & over)
Bodyweight Work for Friday (with 1st Hour)
Bobby Maximus Style Push Up Work
4 Rnds of:
4min ~ 30s Work : 30s Rest
(RECOVER w/ a 200m Run b/t Rounds)
tb
20-20-17-15 (72)
17-15-13-13 (58)
15-15-13-12 (55)
17-15-15-14 (61) TOTAL Push Ups = 246
Sorry...
I wanted to get this done ASAP, and time got away...very much away!
These jokers even wrote up their WOD and Times (FINALLY)...and then I go and screw it up by not blogging it in the AM...
IF they do this again...I will write it up before NOON on that day...
WOD
21-18-15-12-9-6-3 for Time:
Power Cleans (110#/95#)
Box Jump Overs (Burpee??)
Oz ~ 19:43
Feidt ~ 18:55
El Tigre ~ 22:00
Maloney ~ 18:03 (Box Jump ON & over)
Bodyweight Work for Friday (with 1st Hour)
Bobby Maximus Style Push Up Work
4 Rnds of:
4min ~ 30s Work : 30s Rest
(RECOVER w/ a 200m Run b/t Rounds)
tb
20-20-17-15 (72)
17-15-13-13 (58)
15-15-13-12 (55)
17-15-15-14 (61) TOTAL Push Ups = 246
Thursday, September 11, 2014
It Burns!
Nice day for a body weight exercises...
Yep folks...that is where this is going for a while. This is going to be a different adventure.
Volume, Volume, Volume and really unknown and unknowable. There will be no real "programming" or formatting... Just a few workout thoughts and a hopper...
Pick something and GO for the day...
Count on at least one of these daily (if not all three) Air Squats, Pull Ups, Push Ups and the like...
A bit of form work for Clean/Snatch if you wish during your warm-up as we progress...
BUT ALWAYS lots of Body weight Movements and REPS
HERE WE GO...
Warm-Up ~
25 Burpees
Some light flexibility/mobility work
LEGoland
For Time:
100 Air Squats
21 Pull Ups
21 Push Ups
100 Air Squats
15 Pull Ups
15 Push Ups
100 Air Squats
9 Pull Ups
9 Push Ups
Ca$h Out
Mini Leg Blaster x 2
Dalaige ~ 16:57
Witt ~ 16:14
Britt ~ 14:26
Val ~ 15:19
tb ~ 13:39
Yep folks...that is where this is going for a while. This is going to be a different adventure.
Volume, Volume, Volume and really unknown and unknowable. There will be no real "programming" or formatting... Just a few workout thoughts and a hopper...
Pick something and GO for the day...
Count on at least one of these daily (if not all three) Air Squats, Pull Ups, Push Ups and the like...
A bit of form work for Clean/Snatch if you wish during your warm-up as we progress...
BUT ALWAYS lots of Body weight Movements and REPS
HERE WE GO...
Warm-Up ~
25 Burpees
Some light flexibility/mobility work
LEGoland
For Time:
100 Air Squats
21 Pull Ups
21 Push Ups
100 Air Squats
15 Pull Ups
15 Push Ups
100 Air Squats
9 Pull Ups
9 Push Ups
Ca$h Out
Mini Leg Blaster x 2
Dalaige ~ 16:57
Witt ~ 16:14
Britt ~ 14:26
Val ~ 15:19
tb ~ 13:39
Tuesday, September 9, 2014
Bodyweight Monsters
Sorry Gang...
No posts for a few days...
...busy with football
...busy with school
...BUT more bummed about being injured (low back got crushed during pistols in THIS wod)
BTW ~ I will DO that WOD again!!! And kill it!!!
BUT my Bodyweight Exercises (i.e. HR Push Ups, Pull Ups, Air Squats, Pistols, HSPU, etc will be phenomenal by then)
Yesterday...
Watched Bertag, Feidt, Oz (Kate & others) do some WOD...who knows what they did or the times... they do not write anything on whiteboard or paper... I guess they keep track in their heads
I did not write anything up either but did
10 Rnds of Cindy w/ Strict C2B Pull Ups
1-5 were E2MO2M
Then did 5 Rnds for Time (6:42)
Finished with 4 Min of Air Squats (30sW/30sR)
Ryan ~ 15-15-22-18 (Did 6 rnds of push Ups while I was doing Cindy 15-15-10-10-10-10)
tb ~ 24-25-27-26
TODAY
Jacob, Oz, Feidt did
5 Rnds:
400m Run
30 Box Jumps
30 Wall Balls
OZ was done early?!?!
Feidt & JB finished!!!
Dalaige ~ Done
Britt ~ Done
Val ~ 3 Rnds (30-30 / 30-20 / 30-10)
Bodyweight Basics for TB again
4 Rnds
400m Run (back circle)
25 Pull Ups
25 Push Ups
25 Leg Levers
25 Air Squats
tb ~ 32:20
No posts for a few days...
...busy with football
...busy with school
...BUT more bummed about being injured (low back got crushed during pistols in THIS wod)
BTW ~ I will DO that WOD again!!! And kill it!!!
BUT my Bodyweight Exercises (i.e. HR Push Ups, Pull Ups, Air Squats, Pistols, HSPU, etc will be phenomenal by then)
Yesterday...
Watched Bertag, Feidt, Oz (Kate & others) do some WOD...who knows what they did or the times... they do not write anything on whiteboard or paper... I guess they keep track in their heads
I did not write anything up either but did
10 Rnds of Cindy w/ Strict C2B Pull Ups
1-5 were E2MO2M
Then did 5 Rnds for Time (6:42)
Finished with 4 Min of Air Squats (30sW/30sR)
Ryan ~ 15-15-22-18 (Did 6 rnds of push Ups while I was doing Cindy 15-15-10-10-10-10)
tb ~ 24-25-27-26
TODAY
Jacob, Oz, Feidt did
5 Rnds:
400m Run
30 Box Jumps
30 Wall Balls
OZ was done early?!?!
Feidt & JB finished!!!
Dalaige ~ Done
Britt ~ Done
Val ~ 3 Rnds (30-30 / 30-20 / 30-10)
Bodyweight Basics for TB again
4 Rnds
400m Run (back circle)
25 Pull Ups
25 Push Ups
25 Leg Levers
25 Air Squats
tb ~ 32:20
Thursday, September 4, 2014
Hard & Heavy
Today was a combination of things...
Warm-Up
3 x 20s Box Shoulder Stretch
3 x 40s (20s Rest) ~ Front Box Holds
3 x 40s (20s Rest) ~ Back Box Holds
Then...get set for Squat Clean Thrusters...
9 Rnds for Total Time:
3 Rnds:
500m Row
5 Squat Clean Thrusters (185/135#)
3 Rnds:
10 Burpee Pull Ups
5 Squat Clean Thrusters (155#/105#)
3 Rnds:
20 Pistols (10/leg)
5 Squat Clean Thrusters (135#/95#)
Britt ~ (155#/135#/115#) ~ 34:43
Dalaige ~ (135#/115#/115#) ~ 31:13
Witter ~ (65# for all sets) ~ 48:55
tb ~ blew out my back on 2nd set of pistols (#6 w/ left leg) @ 30:32!!! Dang-It... DNF!!!
And it is more sore as the day goes on!
My back feels like Val's shoulder!!!
Warm-Up
3 x 20s Box Shoulder Stretch
3 x 40s (20s Rest) ~ Front Box Holds
3 x 40s (20s Rest) ~ Back Box Holds
Then...get set for Squat Clean Thrusters...
9 Rnds for Total Time:
3 Rnds:
500m Row
5 Squat Clean Thrusters (185/135#)
3 Rnds:
10 Burpee Pull Ups
5 Squat Clean Thrusters (155#/105#)
3 Rnds:
20 Pistols (10/leg)
5 Squat Clean Thrusters (135#/95#)
Britt ~ (155#/135#/115#) ~ 34:43
Dalaige ~ (135#/115#/115#) ~ 31:13
Witter ~ (65# for all sets) ~ 48:55
tb ~ blew out my back on 2nd set of pistols (#6 w/ left leg) @ 30:32!!! Dang-It... DNF!!!
And it is more sore as the day goes on!
My back feels like Val's shoulder!!!
Tuesday, September 2, 2014
1st....First
Sept. 1st (Labor Day)...
Day before the first day of school...Nice 3-day weekend topped off with a great Labor Day HERO WOD...
HOTSHOTS 19 (done exactly a year ago HERE)
6 Rnds for Time:
30 Air Squats
19 Power Cleans
7 Strict Pull Ups
400m Run
Witt ~ 43:04 (45#/Mod. PU)
Brooke ~ 41:07 (35#/Mod. PU)
Joni ~ 37:15 (45#/Green Band)
Feidt ~ 36:04
E ~ 36:36
Val ~ 38:58
Marcie ~ 26:44 (150m Run/Med Ball Cleans/Mod. Pull Ups)
Sophie ~ 27:34 (150m Run/Med Ball Cleans/Mod. Pull Ups)
tb ~ 39:00
FIRST DAY OF SCHOOL...(Tue Sept. 2nd)
EMOM x 12:
3 Position Pause Snatch-Pulls (Pause for 3 sec at Position then Shrug-Pull the Bar)
Low Hang, Hang, High-Hang for 3 positions
Use 1RM wt
7 Rnds:
Within 2 Minutes Complete:
200m Run
7 Deadlifts (225/155)
ME D/U
REST 1 Minute
SCORE IS D/U Completed
E ~ 24-30-39-41-28-49-70 (singles)
Witt ~ 33-40-36-28-26-23-39 (90#/Singles)
Dalaige ~ 0-38-58-42-56-40-54 (185/singles)
STAN ~ 56-51-80-DNF (back hurt on jump rope)
tb ~ 39-34-47-39-29-42-34
Day before the first day of school...Nice 3-day weekend topped off with a great Labor Day HERO WOD...
HOTSHOTS 19 (done exactly a year ago HERE)
6 Rnds for Time:
30 Air Squats
19 Power Cleans
7 Strict Pull Ups
400m Run
Witt ~ 43:04 (45#/Mod. PU)
Brooke ~ 41:07 (35#/Mod. PU)
Joni ~ 37:15 (45#/Green Band)
Feidt ~ 36:04
E ~ 36:36
Val ~ 38:58
Marcie ~ 26:44 (150m Run/Med Ball Cleans/Mod. Pull Ups)
Sophie ~ 27:34 (150m Run/Med Ball Cleans/Mod. Pull Ups)
tb ~ 39:00
FIRST DAY OF SCHOOL...(Tue Sept. 2nd)
EMOM x 12:
3 Position Pause Snatch-Pulls (Pause for 3 sec at Position then Shrug-Pull the Bar)
Low Hang, Hang, High-Hang for 3 positions
Use 1RM wt
7 Rnds:
Within 2 Minutes Complete:
200m Run
7 Deadlifts (225/155)
ME D/U
REST 1 Minute
SCORE IS D/U Completed
E ~ 24-30-39-41-28-49-70 (singles)
Witt ~ 33-40-36-28-26-23-39 (90#/Singles)
Dalaige ~ 0-38-58-42-56-40-54 (185/singles)
STAN ~ 56-51-80-DNF (back hurt on jump rope)
tb ~ 39-34-47-39-29-42-34
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