Last Day...

Well...this is the last day of 2015...

What did you accomplish in 2015? Was it a productive year for you?

If so, why? If not, why not? Who do you think controls your productivity?!?!

Just make sure to look back over the year...that is a long time...and see the positives and negatives that you had, then make your resolutions (or just this next years plans). Life happens...just make sure it is what you want to be happening! If it is not what you want...CHANGE IT!

As you start to think about the new year and your goals for it, keep this in mind:

Make EVERYDAY count towards bettering ourselves and the people we care about! It is up to YOU to make the BEST of all the situations you end up in...Focus on just ONE day at a time! Some days you will get a lot done, others, not so much...just keep moving forward...keep being positive and make 2016 the best yet!

Kids did a great warm-up...

Then went to a heavy set of 5 Rep OHS...

Then we did an OHS ladder...

45-65-85-105-125-145-165-185-205-225* 

or

45-55-65-75-85-95-105-115-105-95-85-75-65-55-45

After, it was get a partner and do

2 RFT ~ 

30 Thrusters (65#)

15 Pull Ups

2 RFT ~ 

24 Thrusters (65#)

12 Pull Ups

2 RFT ~ 

18 Thrusters (65#)

9 Pull Ups

*Partners did BOTH rounds then got rest while second person did the 2 Rnds...

It was a good day for them...Lots of sweat and positive work!

Val & I did this:

EMOM x 20 Min:

odd = 18 Cal Row

even = 10 Push Press (95#/65#)

Completed...good, consistent work... 

Have a safe & happy new years eve!!!

WOD on Saturday ~ 9:15 if anyone is interested!

Get HEAVY!!!

Another good turnout in the wt room... I did not get all the names and weights of everyone, but it was a GREAT day for most of them!!!

Working on Split-Jerks...they are picking up athletic movements well... This group is coachable, and will make something of themselves!!! They truly embrace the challenges and really work on their form...function & strength. Best of all, they are competitive (always wanting to get better) & yet extremely encouraging of each other.

Clean & Jerk

Work to a heavy 3-Position Clean + 1 Split-Jerk

#1 ~ above knee

#2 ~ below knee

#3 ~ from ground

*only 1 Split Jerk is to be completed after the 3-positions of Cleans!

Barbell Cycling*

4 Snatches + 8 C&J, 2 min Rest

3 Snatches + 7 C&J, 2 min Rest

2 Snatches + 6 C&J, 2 min Rest

1 Snatches + 5 C&J

*Kids did this in groups of 2 or 3's and tried to stay around 2-3 min Rest b/t...

Ascending weights...hands can only come off bar after Snatch to C&J...otherwise the goal is TnG on reps!

~ This is where the kids ended...they played Dodgeball after...

Conditioning (tb needed to adjust this one...just not aerobic enough)

With a running clock, begin @ 0:00 and complete:

2 RFT ~ 

30 Wall Balls (20/14)

15 C2B

REST remainder of time

@ the 5:00 mark

2 RFT ~ 

24 Wall Balls

12 C2B

REST remainder of time

@ the 10:00 mark

2 RFT ~ 

18 Wall Ball

9 C2B

Notables ~ 

3-Position Clean & Jerk

Levi & Drake did 225# on 3 Position, but just missed locking out on Split Jerk. With a little form they will get this easy. Impressive!

G, Miller, Gray(?), and many others got 205#

Sneen & Ellie both were at 100#!!!

Wendt ~ 205# / 115-135-145-155 (missed the snatch, but completed the C&J)

tb ~ 240# (only 5# off PR C&J) / 115-135-155-185 / 5:30-11:22-15:47*

* I did the same conditioning, but scaled to 6:00 & 12:00 to begin the rounds!

Warm-Up?!?

Get warmed-up...

Then...

Bubbles 
AMRAP in 12min:
10 Burpees
25 D/U (50 Singles)

Conditioning
10 sets of 10 UB HSPU
~ Rest as needed

KIDS did not do HSPU...Instead they did:

TEAMS of 3 (1 working at a time)
All Reps to be completed as a team (not 50 each person)
AMRAP in 7 Min:
50 Squats (135#)
50 Squats (185#)
Max Reps @ 225#

3 Min REST

AMRAP in 7 Min:
50 Push Press (75#)
50 Push Press (95#)
Max Push Press (115#)

Chasten ~ 6 Rnds (singles)
Bishop ~ 8 Rnds (singles)
Mancl ~ 7 Rnds (singles)
Trembly ~ 7 Rnds + 30singles (singles)
Diego ~ 8 Rnds (singles)
Iverson ~ 6 Rnds + 5 Burpees (singles)
Wefel ~ 6 Rnds + 7 Burpees (singles)
Lil Wendt ~ 6 Rnds + 10 Burpees
Val ~ 7 Rnds (5 Burpees + 15 D/U)
Wendt ~ 11+ 7 Burpees
Drake ~ 7 Rnds
tb ~ 10 Rnds + 10 Burpees

TNT ~ Dyno-might!!!

Christmas Break... A time to relax, regroup, rethink...

Well...for some...it is a time to get ahead! Great WOD for the guys that came in today! Tough, grinder, functional! Good work by everyone...

TNT (CFNE)
For Time:
30 Snatch (CFNE~ 95/65 Comptrain ~ 135/95)
30 Clean & Jerks (CFNE~ 95/65 Comptrain ~ 135/95)
30 Thrusters (CFNE~ 95/65 Comptrain ~ 135/95)

Conditioning
6 Rnds ~
12 OHS (95/65)
12 TTB
2 Min Rest b/t Rnds

Most did TNT as a partner (IGYG) WOD...worked out really well!!!
Parker/M.Iverson ~ 17:40 (95#)
Rhett / Mancl ~ 13:32 (75#)
Gray / Miller ~ 17:38 (95#)
Glinski / Wendt ~ 14:42 (95# / No thrusters for Wendt)
Diego / Tork ~ 15:03 (95#)
Whitemarsh / Wefel ~ 14:45 (75#)
Drake ~ 14:11 (115#)
Syd ~ 12:51 (115#)
tb ~ 15:24 / 14:35 (55-47-44-44-43-42)

21 Minutes...

Codi Halbur was up for a few days... He missed the 12 Days WOD, so we decided to get a workout in on Saturday... Ahhh vacation...

EMOM x 21:

(well actually 35s Work:25s Rest)

1st Min = 35s Max Cal Row

2nd Min = 35s Max Clean & Jerks (185/135)

3rd Min = 35s Max Muscle Ups

Codi ~ (@155#)

Drake ~ (@135#) 84 Cal / 39 C&J / Mixed Bar MU and Pull Ups/Dips

tb ~ 84 Cal / 31 C&J / 21 MU

Time to prepare for the OPEN...

Coming quick...think about getting entered! It is a yearly "test" to see where you are at & how you stack up!

12 Days...

ONE of the staples of ANYthing Once is the 12 Days of Christmas WOD!
This year was our 8th Year running... Hard to believe we started this thing waaaayyyy back in '08.
Probably did one in '07, but it was not documented...so we will go with what we know...

Before 12 Days ~ 2015!

8th ANNUAL

12 Days of Christmas WOD (a few variations)

(to be performed like the 12 Days song is sung...there are 12 rounds, each adding on to each other)

Rx Version
1-Sqt Snatch (135/95)
2-Burpee Box Jumps (24/20)
3-Push Press (135/95)
4-Toes-to-Bar
5-Hang Pwr Cleans (135/95)
6-HR Push Ups
7-Deadlift (135/95)
8-GHD Sit Ups
9-KB Swings (70/55)
10-Lunge Steps (10 EACH side)
11-Wall Balls (20/14)
12-Cal Row (or 12oz. Egg Nog)

Beginner/Kid/Bodywt Version
1-Running Lap
2-Plate Push (25)
3-HR Push Ups
4-Air Squats (w/ wts if you like)
5-Box Jump Overs
6-Sit Ups
7-DB Push Press (20/15)
8-Wall Walk
9-4-ct Flutterkick
10-Lunge Steps (10 EACH side)
11-Plate Swings (25/10)
12-Stair Ascents (turned into 6 stair laps / 6up+6down = 12)

Pregnant Version
1-Stair Lap
2-Box Jump (20)
3-Pull Ups
4-Push Press (45)
5-High Hang Clean (45)
6-Dips (mod)
7-Sit Ups ???
8-SDLHP (45)
9-D/U
10-Lunge Steps (10 EACH side)
11-Inverted Row
12-Cal Row

Rx
Libby ~ 26:47 (65)
Elle ~ 28:24 (55)
Mal ~ 26:47 (65)
Haley (w/ Grace) ~ 39:24 (65)
Wood ~ Completed
Lil Wendt ~ 34:40 (95)
Diego ~ (95)
Klata ~ (95)
Fota ~ 34:10 (95)
Ethan ~ (95 + extra / and they worked it this way 1- 1,2- 1,2,3)
Daliege ~ (95 + extra / and they worked it this way 1- 1,2- 1,2,3)
Syd ~ 32:10
Wendt ~ 30:58
Bishop ~ 32:18
Drake ~ 
Krommy ~ 34:14
Feidt ~ 33:10 (135/30"BJ)
tb ~ 38:48 (155#/30"BJ/30#wb)

Beginner/Bdwt/Kids
Carson D ~ 50:00
Lil Dalaige ~ ??
Steph D ~ 60:26
Joni F ~ 60:26
Rachel ~ 60:26
JB ~ ?? (plus he did all 12 Stair Laps @ end...STUD!)

Pregnant
Val ~ 44:33

AFTER 12 Days ~ 2015

Sore Today...

Interesting day... Even with a warm-up, it was tougher to get going today... Very interesting...
Weights felt heavy...

I think those Pistols really snuck up on us! It is just enough of a different exercise that it makes a difference.

SNATCH
Work to a 1RM... (yea, this was not happening...185# did not make it past my waist)

Back in Black
5 RFT ~
10 Push Jerk (155#/105#)
10 TTB
10 Burpees

Stan ~ 14:54 (65#)
Dalaige ~ 16:24 (135#)
Oz ~ 1 Rnd & 2nd round of 135# was just too much... (Don't get injured & frustration set in)
tb ~ 11:37

BREAKFAST after the 12 Days of Christmas

@ Bertagnoli's House (make your own omelet)

Goals & EVENTS

It is that time of year to start thinking of some New Years Goals...

Well lets not rush into anything...We still have Christmas coming...

But I DO think THIS blog has it right!!! Small steps...not huge goals...
30-Day Goals... Small, manageable stuff that you can stay passionate/excited/motivated about for the short-term! If you are not getting up everyday, excited about something...you are missing the point of living!
Find something to be positive about everyday! Get after it and make the world (even if it is your world) a better place.

As for us...ANYthing ONcE crew...

12 Days of Christmas WOD is up next

(8th Year...Scroll down HERE to see some past years pics)

Thursday, Dec. 24th @ 9am ~ LHS Weight Room!

Let's get the crew together...Spread the word!

Todays WOD:
Find a 1RM Squat Clean

Bad Boy Boogie (CFNE~AMRAP in 14min) / OR (Comptrain ~For Time)
2K Row
50 Alternating Pistols (25 each leg)
30 Hang Power Cleans (CFNE~ 155#/105#) (Comp~ 225#/155#)

Gymnastics Conditioning
50 STRICT C2B for time

Oz ~ 215# (tied his PR) / 47 Pistols (in 14min / 2-box pistols) *most pistols ever done!!!
Wendt ~ 235# / 20:26 (2-box pistols / 185#) / 50 Strict - Completed
tb ~ 245# / 26:44 (@ 205#) 7:26.7-row/14:00-pistols completed/ 11@18:30-21@22:58 / 9:54 Strict C2B

PR Day...

Just not the way I expected it! Oh well...that is the way things go!

I was just jacked to see SNATCH... I knew Oz was going to PR today with his...just knew it! It was a perfect set-up... Well...when everything seems perfect, that is when all heck can break loose and you have to trust & just do! Accept the results and don't get hung up on things... KNOW that what you are doing is correct and right and roll with the results... Let's face it ~ someone else is incharge.

We can think WE are in charge...but we are not!

SNATCH
EMOM perform 1 Snatch...
Start at 95#/65# and add 10#-20# each time until you fail...attempt again if you like...

Then...

Pumped Up Game Changer
For Time:
21-15-9
Deadlift (275#/185#)
Box Jumps (30/24)

Oz ~ 95-105-115-125-135-145-155(missed)-135-145-155(missed)...then just in his head...
Went to a 185 Snatch Pull then another attempt, had it but refused to get under it! All mental!
Left Mad...as any good competitor would!

tb ~ 95-115-125-135-145-165-185-195(missed)185-195-205(missed)
Thought I would get 215(my PR) and then maybe more...wishful thinking!

Then the Game Changer... Previous best = 11:11 (HERE)... today... 8:21... BAM! Smoked it!
DL ~ 7-7-4-3* / 10-5* / 9 (*were the drop-down reps)...box jumps were step-ups...sheesh

AND THE REAL GAME CHANGER... after school...

Oz came back and had to get a WOD in...Syd was in as well... so he did it with (or vs.)...

Syd ~ 5:00 (225# DL)
Oz ~ 5:10 (225# DL)

So... PR's in the PUGC! Not expected, but pleasant...real nice!
TbtG

Mish-Mash

Mix it up a bit...

Brief warm-up on your own...get ready for some weight and squat cleans

3-Pos. Squat Cleans

EMOM x 7

1 = "Pockets" High Hang Sqt Clean

2 = Hang Sqt Clean

3 = Squat Clean

*Increase weight as needed

RAMBUTAN

Teams of 2...

AMRAP in 30min:

10m Shuttle Sprint (10m & Back)

*EMOM perform 5 Burpees...start the round w/ running...finish w/ burpees

Partner #1 will work for 3 minutes, then at 3 minutes #2 will begin...SO essentially this is 5 Rnds of 3 min, with a 3 Min Rest b/t...

Score is total # of Shuttles Run!

3-Position Sqt Cleans

JB ~ 95-135 (I think)

Oz ~ 135-145-155-165-175-175-185

tb ~ 135-145-155-175-185-195-205

Teams (This was AWESOME!!!)

JB & Dalaige

tb & Oz (then Stan)

JB ~ 106.0 (thats 1060 Meters!!!)

10-6-5.5 (21.5)

9-6-6 (21)

9-6-7.5 (22.5)

9-6-5.5 (20.5)

9-6-6 (21)

Dalaige ~ 100!

10-5-5.5 (20.5)

9-5.5-5.5 (20)

9-5-6* (20)

9-5-5.5* (19.5)

9*-5.5*-5.5* (20)
*gave Big D the same or .5 more than tb...he was always a 1/2 step ahead!!!
JB or he forgot to record these...

Oz ~ 69.5 (in 3 Rnds!!!...Pace was unreal!!!)

10.5-6.5-7.5 (24.5)

8.5-7.5-6 (22)

10-6-7 (23)

STAN ~ 102
9-5-6 (20)
9.5-6.5-6 (22)
9-6-5 (20)
9-5-6 (20)
9-5.5-5.5 (20)

tb ~ 98.5 (Sheesh...big loser of the group...could not keep up with the BIG DOGS!!!)

9.5-5.5-6 (21)
9-5-5.5 (19.5)
9-5-5.5 (19.5)
8.5-5-5.5 (19)
8.5-5.5-5.5 (19.5)
Could not even maintain 20 reps per round...just mentally weak!!!

15-10-5

Nice little doozy here... It really sneaks up on you! After HSPU, the dips are much more difficult. Oh, and the Hang Power Cleans are brutal on the grip!

Manage your rest and work well...

Kumquat
For Time:
15-10-5
Power Clean (135/95)
HSPU
directly into
15-10-5
Hang Power Clean (135/95)
Dips (Ring, if you prefer)

Conditioning
EMOM x 8
odd = 18/16 Cal Row
even = 5 C2B + 5 HR Push Ups + 5 Box Jumps (24/20)
REST 3 Min
Repeat

Stan ~ Joined the conditioning as we took the break and did 12 Min worth (6 rnds of the pair)
Oz ~ Completed the first 15-10-5 in 5:20...then got frustrated w/ dips (sneaky dips!)
Dalaige ~ 11:25 / Conditioning complete
tb ~ 10:05 (5:20 1st half) / Conditioning complete...WOW was the 2nd Round of 8 tough!

Team of 2

Jelly Belly
Team of 2...
2 Rnds for Time:
40 OHS (115#/80#)
40 TTB
20 Squat Snatch (115#/80#)
20 Bar Muscle Ups

Oz & tb ~ 18:39 (8:00 for rnd #1, then 10:39 for second)
2:39 for 20 Bar MU in Rnd #1, then 3:09 for 20 Bar MU in Rnd #2

Activate!

Speed and Activation Clinic tonight and tomorrow in Chi-town...
So Excited!

Kicked off the day with this little concoction:

800m Run
Burgener Warm-Up w/ 45# bar

SNATCHES
Work to a  Heavy 1-Rep Low Hang Snatch

EMOM x 5: 5 Squat Snatches, across

Pilocarpine
5 RFT* ~
25 Cal Row
12 1-Arm DB Snatches, alternating (6/each arm but must go R, L, R, L, etc)
3 Rope Climbs

tb ~ 175# (missed 185#) / 145# / 13:47*

* Very good day going...was ok with the 175# LH Snatch...wanted 185, but was ok...
THEN...I was going to do 140# for Squat Snatches, but heard Oz saying, "if you are going to put on 2.5# plates then you might as well put on the 5's..."
I was not sure that I could get the 145#, but thought if I make it thru 3 rnds...try to "gut it out" and get those last two rounds!
Then...I totally lost it... I did the 5 Rnd workout for 3 rnds...never looked after I started and it just got in my head that it was for 3 rnds... Dang it!

CLEAN it Up!

Today was relativly easy...yea, right...

Couple of options:

Mickey
3 RFT ~
12 Deadlifts (275#)
24 Box Jumps (24/20)
36 Wall Ball (20/14)

or

BIG CLEAN COMPLEX
6 Rnds of
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
HHSC + HSC + SC + Push Jerk
HHSC + HSC + SC + Split Jerk
(need to complete all 12 reps w/o taking hands off bar, or resting on ground)

Gymnastics Conditioning
10-9-8...3-2-1 UNBROKEN Kipping HSPU

Dalaige & JB did Mickey w/ a little lighter DL

Oz ~ BCC ~ 95-115-135-155
tb ~ 135-145-155-165-175-185 / 9:20 for the HSPU

Jackie + ???

We will see if we can get this done...

Seems as though they put FRAN in disguise on us, just in case you are not paying attention...

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

Conditioning
18 UB C2B Pull Ups
:20 sec REST
18 UB Thrusters (95#)
:20 sec REST
15 UB C2B Pull Ups
:20 sec REST
15 UB Thrusters (95#)
:20 sec REST
12 UB C2B Pull Ups
:20 sec REST
12 UB Thrusters (95#)

Oz ~ 8:13 (tied his PR from a year ago...BUT he did not workout the day before!)
tb ~ 8:20 (PR by 2sec...dang thrusters (15-10-10-10-5)! /

Saturday Workout

Clean & Jerks
EMOM x 9min:
1-4-7 Min = -50# from Max
2-5-8 Min = -40# from Max
3-6-9 Min = -30# from Max

Tubthumping (CFNE)
Team of 3...For Time:
100 Cal Row
100 Deadlifts (135#/95#)
80 Cal Row
80 Hang Power Cleans (135#/95#)
60 Cal Row
60 Front Squats (135#/95#)
40 Cal Row
40 Push Jerks (135#/95#)
20 Cal Row
20 Clusters (Sqt-Clean-Thruster) (135#/95#)

Ethan ~ 165-175-185
tb ~ 195-205-215
Val was doing some rolling out and work by the DB area...

Ethan, tb & Baby Tonn ~ 37:52
For the Tubthumping... Ethan & I decided to have Baby Tonn for our 3rd person over Val. She has not been able to do everything w/o getting injured (needs to take care of herself) and looked much more comfortable over in the DB area... Baby Tonn then chose to stay by Mom rather than coming over to help us out... In hindsight the weight may have been a bit too much for Baby and we were not sure about the form either. But it said a group of three...so in true TEAM fashion, Ethan & I got the work done without any worries... We know Baby Tonn will have strengths of his own and carry his weight in the future!!! That is want team is all about! Ethan actually did a lot more work, so he was carrying me as well!!! Sheesh...this was a good one!
4:24/4:24 ~ 100 Cal
8:20/3:56 ~ 100 DL
12:07/3:47 ~ 80 Cal
18:21/6:14 ~ 80 HPC
22:11/3:50 ~ 60 Cal
27:13/5:02 ~ 60 FS
28:58/1:45 ~ 40 Cal
33:10/4:12 ~ 40 PJ
34:37/1:27 ~ 20 Cal
37:52/3:15 ~ 20 Clusters

FGB

Fight Gone Bad
3 Rnds:
1 Min ~ Wall Ball (20/14)
1 Min ~ SDLHP (75/55)
1 Min ~ Box Jump (20)
1 Min ~ Push Press (75/55)
1 Min ~ Cal Row
1 Min ~ REST

tb: 308 TOTAL
1 ~ 28-25-24-25-21 (113)
2 ~ 18-17-22-24-17 (98)
3 ~ 20-16-20-21-20 (97)

Back-Off Week?!?!?

This week is suppose to be a "back-off" week in Ben Bergeron's world...
Every 3-4 weeks you need to back off a bit to let your body recover/repair/rejuvenate...
OR...in Ben's words:
"lower the volume for a number of reasons that will benefit your performance in the long run."

Are you smart enough to TRUST THE PROCESS?

Work to a Heavy Power Clean (Oz warm-up)

EMOM x 12min (4 Rnds):
1st Min = 7 Front Squats (225#/155#) *NO RACK...taken from ground!!!
2nd Min = 70 D/U
3rd Min = 7-10 Strict C2B Pull Ups (or Strict Pull Ups, if you cannot strict C2B)

Oz ~ 215 Power Clean!!! / 155# FS...70's D/U...7 Strict PU
Dalaige ~ XX / 135# FS...100-90-70-70 singles / 7 Strict PU
tb ~ XX / 195# FS...70's D/U...7 Strict C2B

Heavy Stuff...

MAMBO
4 RFT:
7 Clean & Jerks (185#/135#)
14 TTB
21 Box Jumps (24/20)

Rowing
10 Rnds of:
1 Min Work...1 Min Rest

Daliege ~ 14:00 (@135#)
JB ~ 14:50 (135# C&J-10 reps)
Oz ~ 15:34 (@155#)
tb ~ 13:52 / 10 Rnds of Row Complete (2856m ~ 1:45 500m/ave ~ 29s/m)
287 / 1:44.5 / 32
296 / 1:41.3 / 32
283 / 1:46.0 / 31
280 / 1:47.1 / 27
286 / 1:44.8 / 26
285 / 1:45.2 / 27
290 / 1:43.4 / 30
275 / 1:49.0 / 25
295 / 1:41.6 / 35
280 / 1:47.7 / 28

Oz went BIG @ 155#...very proud of him for sticking with it! The "little man" was telling him to stop and lower the weight... I know it went thru his mind a few times... then frustration... then just plain being pissed off about it... BUT he survived and worked thru it to a fantastic LAST SET!!!

Awesome work...HEAVY STUFF!
Praise be to God

Back to Work!

Time to get WORK done!

Great having Ethan Tonn in wt. room again... Also seeing mama Tonn moving around that early in the AM was good... Make sure that kid knows that morning workouts are where it is at!!!

BROLY
For Time:
21 Power Snatches (115/80)*
21 Burpees over Bar
15 OHS (115/80)
15 BoB
9 Squat Snatches (115/80)
9 Bob
*Comptrain Wt was 135#/95#

Ethan ~ 8:30 (@95#)
Oz ~ 11:34 (@115#)
tb ~ 10:27 (@135#)

Short Week...

This week is a short week...
Time to get lots of work done in a little time...
Get some calories burnt...

3 x 4 Sumo Deadlift w/ bands

NIXON
3 RFT ~
500m Row
12 Hang Power Cleans (185#/135#)
50 Double Unders

JB ~ 11:13 (135#)
Oz ~ 11:52 (135#)
tb ~ 135-155-185-225 / 16:19 (Rx)
Row ~ 1:51 - 1:54 - 1:51
HPC ~ 4-4-4 / 5-4-3 / 6-3-3
D/U ~ 27-23 / 30-20 / 50

Turkey Week

Turkey Day is almost hear...What are you thankful for?
Me...that people come back and want to get a workout in!
Wendt was back today...had to go back for a class, but stopped in just to beat Oz and I up a bit... Kid is quick!!!
Blossfield and his roomate were also in getting some work done... Great to see those guys coming back and still working hard...finding the joy in training!!!

Today

4 RFT ~
21 Box Jumps (24/20)
18 Wall Balls (20/14)
15 KB Swings (55/35)
12 Burpees

SNATCH
E2MO2M x 7 Rnds:
1 Hang Snatch + 1 Squat Snatch

Oz ~ 14:59 /
Wendt ~ 14:35 /
tb ~ 17:01 / 135-135-145-155-155-165-165

BB has begun

Basketball is in its first week...you know what that means...
5:30am practice...

So... Lone Wolf workouts for this guy!

I split Wednesdays workout in half (mostly b/c I just got going late)

Wed
Work to Heavy 3-Position Pwr Snatch:
Pockets + Hang + Ground

EMOM x 7:
3 Squat Snatches (approx 85% of above)

tb ~ 155# (disappointed) / 135#

Thur
EMOM x 15:
1st = 18 Cal Row
2nd = 3 Strict HSPU + 3 Kipping
3rd = 2 Heavy Front Squats (from Ground)

tb ~ 18's / 3 + 2 / 135-135-155-175-185

NOW off to State Football Championships!

4 Arms

Satan's Whiskers (previous HERE & here)
3 RFT ~
10 C2B
10 Front Squats (165#/115#) *taken from ground
10 Burpees

Gymnastics Cond
3 x 20-30 UB C2B (as little rest as possible)

ROWING
50 Cal Row
Rest equals Row Time
30 Cal Row
Rest equals Row Time
15 Cal Row

tb ~ 6:37 / 21-15-15 / 2:17-1:24-0:38

Those UB C2B were the toughest...forearms were on fire!

Monroe

Monroe (CFNE)
15-12-9-6
Power Clean (155#/105#)
TTB
Push Jerk (155#/105#)
Box Jumps (24/20)

tb ~ 17:38

Ketchup...

Thursday

5 RFT ~
12 Hang Power Snatches (95#/65#)
15 C2B Pull Ups

Oz ~ 13:40
Daliege ~ 15:46
tb ~ 12:00

FOUND IT!!

PLUS ~ Acts 9: 1-19


TODAY was a DOOZY!!!

HERO WOD...30 Rounds!!!

HOLLEYMAN
30 Rnds for Time:
5 Wall Ball Shots (20/14)
3 HSPU
1 Power Clean (225#/155#)

Oz ~ 15 Rnds in 14 minutes!!! WOW!!! (155#)
tb ~ 38:48 (Rnd 1 = 225# missed 2 attempts, Rnd #2 got 225#...Rnd 3 missed and switched to 205#) Completed 10 Rnds @ 12:36, 20 @ 26:42, 25 @ 33:07)

Lincoln (CFNE)

CFNE ~ Lincoln

Nice little WOD... At first glance, you may be like Jacob Bertagnoli, "that doesn't look like much!"
But after a little reflection, you may be asking yourself where you will get your break...

Lincoln
For Time:
2000m Row
200 D/U
200m Lungewalk

After...

Gymnastics Conditioning
75 GHDSU

Daliege ~ 20:44 (400singles)
Oz ~ 17:50 (152 Lungesteps...HE ACTUALLY COUNTED THEM ALL!!!)
JB ~ 18:55 /
tb ~ 18:23 / GHDSU - completed (15-10-10-15-10-8-7)

Jacob is a machine when it comes to these longer lasting workouts... he took the bad rower, and was still catching me at the finish! Luckily I had a real good lead at the 1000m mark! The longer we would go the more he would catch up...guarantee he would have caught me with another 500m row in there...or if we has switched rowers...

Oz and Daliege were off the rowers w/in 10s of each other...it was a good row battle!

Do not sit down for too long today after that 200m Lungewalk

Jump Around

Warm-Up...

Jump Around
7 RFT ~
7 Power Cleans (95/65)
7 Thrusters (95/65)
7 Bar-Facing Burpees

C&J
Work to a Heavy single Squat-Clean
Work to a Heavy set of 2 Front Squats + 1 Split Jerk (from Rack)

Had the WHOLE crew do this today...
The aerobic crew probably needed a bit more work afterwards, but it was nice having an entire group pushing and working! They rocked right thru this baby!!!

Val ~ 3 Rnds of Jump Around...then Shoulder Press & Push Press
Malory H ~ 14:15
Kate ~ 13:13 /
JB ~ 11:02 /
Feidt ~ 11:20 /
Oz ~ 11:30 / 205# SC
tb ~ 11:38 / 230# SC

Benjamins

Just like the $100 dollar bill!

SQUAT
20RM

Benjamins
30 1-Arm Alternate DB Snatch (70#/50#)
100 D/U
20 1-Arm Alternate DB Snatch (70#/50#)
100 D/U
10 1-Arm Alternate DB Snatch (70#/50#)
100 D/U

Oz ~ 165# / 9:57
tb ~ xx / 11:08

Olympic Work...

Get a little OLY work done for the day...

Taxed the low back well... I picked exactly the wt that I needed...whew!!!

Clean & Jerk + Snatches ... oh yea, squat that as well...
EMOM x 10
odd = 3 Squat Clean & Jerk, you choose wt.
even = 3 Squat Snatches, you choose wt.

Scissors Kick
5 RFT ~
7 Deadlift (275/185)
30 Air Squats
7 Strict HSPU

Oz ~ 135# (1,4,5) - 145#(2,3) / 95#(1) - 115# (2-5) / No Scissors...time to go!
Daliege ~ Worked on C&J/Snatch / 11:45 (185#DL/mod HSPU)
tb ~ 165# / 145# / 15:40

Prep for Tomorrow Wednesday WOD:
Matthew 21:33-45

Open Test...

thank goodness the OPEN is not right now...

LOTS of work to be done in the next few months...

OPEN TEST
AMRAP in 20min:
50 Wall Ball (20/14)
50 D/U
40 Box Jumps (24/20)
40 TTB
30 C2B
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatch (145/100)
10 Muscle Ups

Oz ~ 6 Reps of Jerks
tb ~ 5 Reps of Jerks

Fast Friday...

East Coast Championship Online Qualifier is what CFNE is performing at the end of the week...
The ECC has been a huge event in January... A "tune-up" to the games...

Friday's WOD:

ECC #1
3 RFT ~
7 Muscle Ups
7 Squat Clean Thrusters (165#/110#)

EMOM x 20:
Odd: 1-5 reps of exercise of choice*
Even: 1-5 reps of exercise of choice*
*Pick some work you need to get better at

Syd ~ 5:30 (95#/Pull & Dips)
Val ~ 6:47 (65#/Pull&Dips) / Push Press (??Wt) / Sqt Therapy (7's each time)
tb ~ 11:37 (3:09-7:27-11:37) / HSPU (5-5-5-5-5-4-4-3-4-5) & Sqt Therapy (7's each time)

Work...

Time to get some work in!

After a few choices...and some tough decision making...we decided on this little baby...

Just in time for Daliege to walk in on!!!

Front Squat
Work to Heavy 3 Rep

AMRAP in 10min:
5 TTB (or K2E, if needed)
10 Push Ups
15 Air Squats

Oz ~ 185# / 9rnds + 5 push ups (and catching up to tb quickly!!!)
Daliege ~ XX / 7rnds + 10 push ups
tb ~ 225# / 9rnds + 7 push ups

Val then came in and did the AMRAP and then some Shoulder Press, Push Press and Split Jerk...
Val ~ 6 Rnds /65# SP - 95# PP - 135# Split Jerk (2Reps)

Sherwood

This little WOD is courtesy of Pat Sherwood... You have seen him during the Crossfit Games...

Afro Puffs (as called by CFNE)
3 RFT ~
5 Ring Muscle Ups (sub Bar MU, or Pull Ups & Dips)
10 Squat Cleans (135#/95#)
20 Box Jumps (24/20)

Gymnastics Conditioning
21-18-15-12-9-6-3 UB C2B Pull Ups

Oz ~ 10:17
Val ~ 8:33 (65#/ 5Pull+5Dips)
Daliege ~ 11:47 / 15-12-9-9-6-6-3-3 in 12:00
tb ~ 9:43 / 11:59

Ghost...

GHOST (past HERE)
6 Rnds ~
1st Min ~ Max Cal Row
2nd Min ~ Max Burpees
3rd Min ~ Max D/U
4th Min ~ REST
Repeat 5 more times...

Clean/Jerk
2 x 3 Cleans
Work to Heavy Complex ~ 1 Squat Clean + 1 Front Squat + 1 Split Jerk

tb ~ 23-23-23-23-23-25 (140 Cals) / 13-14-11-12-9-10 (69 Burpees) / 70-71-62-51-60-50 (364 D/U)
then... 185# for the 2x3 of Cleans / 165# Complex

LL...

...Cool J (not really, but it works)

Today is Friday... So we begin (after 100+ Wall Balls from yesterday) with the 20RM Back Squat!

YES!!! So excited!!!

20 RM Back Squat

Cool J (CFNE)
For Time:
27-21-15-9
Cal. Row
Power Snatch (75#/55#)

Oz ~ 145# / 10:32
tb ~ 225# (again) / 10:28

Quote of the day: "If you are going to put on 2.5# plates, you might as well put on 5#'ers!"

This has been a good week...really feeling it! Air Force WOD started the entire thing out and still don't think I have recovered from THAT one!

Laborers...

Wednesday was a good talk/reflection

Matthew 20:1-16 ~ Laborers in the Vineyard
Think about it... How does this apply to your life...
Do you feel you deserve more?

Thursday...We were Laborers...struggling thru the WOD...

Conditioning
AMRAP in 15:
10 Power Cleans (135#/95#)
20 Wall Ball (20/14)
30 D/U

E2MO2M x 10 (20min):
Power Clean + Squat Clean + Front Squat, climing

Gym Cond
EMOM x 10:
10 Burpee Box Jumps (24/20)

Val ~ 5 rnds + 10 PC / 95# 1-?? / XX
Oz ~ 5 rnds + 10WB / XX / XX
Daliege ~ 5 rnds / 115-115-135-135-135-155-155-155-155-155 / XX
tb ~ 4 rnds + 16 WB / 135-135-155-155-185-205-205-205-215-215 / Rnds 1-5x10 ~ 6-10x8

CREW...

ON A BOAT (careful with this video...explicit lyrics!)

HELEN...on a boat (CFNE)
3 RFT ~
400m Row
21 KB Swings (55/35)
12 Pull Ups

Strength
3 x 10 Back Squat, climbing

Core Work
3 Rnds NOT for Time:
20 GHDSU
25 Back Extensions

Oz ~ 10:46 / xxx / Core work Completed!
JB ~ 11:49
Daliege ~ 12:45
Val ~ 13:28
tb ~ 10:17 / 205-220-235 / Core ~ Complete!

Air Force +

GREAT WOD that popped up today...

AIR FORCE wod
For Time:
20 Thrusters
20 SDLHP
20 Jerks
20 OHS
20 Front Squats
EMOM perform 5 Burpees (begining @ 60s) until all the exercises are completed...

SNATCH
Work to Heavy 1 rep, do not go above 90%

2 x 2 Snatch Grip Push Press (1RM wt)

Gymnastics Conditioning
For time:
21-18-15-12-9-6-3 UB C2B Pull Ups
Take as much rest as you need but each set must be unbroken, if you fail to complete a set, rest longer and try again...

JB ~ 9:30 / Ab work
Oz ~ 12:30
tb ~ 8:58 / 175#/ 185# / 9:43 (37-3:00-5:25-7:05-8:33-9:43)

Ethan & Val did this on Sunday...I think:

5 RFT ~
1 Stair Lap
25 Lunge Steps
15 Wall Ball
5 Pull Ups

E ~ 17:03
Val ~ 17:29

FRIED...aye

As in our legs are fried!

Back Squat
20 RM

Dre
AMRAP in 20 min:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Jerks (185/135)
*20 Round limit...if you make 20 in under 20 minutes (yea, right) then you are done!

Oz ~ 135# / worked some Power Cleans or C & J
tb ~ 225# / 20:29... Just finished the last round [1-5 Rnds @ 185# (11:02)...then 6-10 Rnds @ 165#]

Improvement

Comes in many forms... sometimes it is strength...sometimes endurance...sometimes flexibility...sometimes coordination...sometimes stamina...sometimes power...you get the idea.

If we are working on all aspects, there should be a little improvement in all areas, MOST of the time. Or at least we would like to see that... 

Oz is improving, just not as much as he would like when focused on the Snatch!!! He is way better than he use to be...but not where he wants to be! A little "trust" issue with himself (getting under the bar)...and a little mental focus issue (the little man telling him he cannot)...

Sometimes you need the outside perspective...He is moving some serious weight, now some confidence in getting under the bar...or holding that much overhead...either way... he is about to make a HUGE breakthrough! GET READY...

Wednesday WOD was:

Matthew 18:23-35 ~ The Unforgiving Servant

Couple of thoughts I had:

Do unto others...

Also, reminds me of this:

"forgive us our trespasses,

as we forgive those who trespass against us"

Can you name the prayer that is from?

Todays little Burner:

This was AFTER Oz warmed up and was working his Snatch (and it is getting better)!

Cypress

AMRAP in 10 Min:

10 Toes to Bar

15 Wall Ball (20/14)

30 D/U

Daliege ~ 4 Rnds

Oz ~ 5 Rnds + 3 T2B

tb ~ 5 Rnds + 3 T2B

Notorious...

The WOD today is called Notorious...

Seems vaugly familiar but with little twists...
We have seen 3 Rnds of 500m Row and 12 exercise, 21 exercise...

Just not like this...
Christine is close, but it is BWT DL and only a 20 in Box Jump (not jump over)...

So this little doozy was:

Notorious
3 Rnds for Time:
500m  Row
12 Deadlift (225#/185#)
21 Box Jump Overs (24/20)

then, if you like...

EMOM x 14 Min:
even = 21/18 Cal row
odd = 1 Power Clean + 1 Hang Power Clean, climbing

Oz ~ 12:29
tb ~ 14:50 (missloaded to 255#) / got all 21 Cals...135-45-55-65-65-70-75

No idea what the Aerobic Crew did...

A Monday?!?

Glenn
For Time:
30 Clean & Jerks (135#/95#)
1 Mile Run
10 Rope Climbs (15')
1 Mile Run
100 Burpees

tb ~ finished rope climb at 21:54...got in from the run and the stopwatch was gone... SOB!!!
Started another one and did the 100 burpees in 11:14
So... 33:08 + 9-9:30 = 42:45 is what we will call it...

Oz was on a Hodge-Podge type day... PR in C&J I think... Then he did some other stuff...

Feidt, Jb & Maloney were the aerobic all-stars again... not sure what they did...

Tabata?!?!

It's Friday... so you know what that means...

20 RM ~ Back Squat!!!

Well, maybe you did not know what that means, but NOW YOU DO!!!

We will do a 20 RM for the next few weeks on Friday AM's ... a chance to increase the wt each week!
SEE & Feel the improvement!

So...warm-up...

20RM Back Squat

Kintner (CFNE)
Tabata protocal
Wall Ball (20/14)
SDLHP (95#/65#)
D/U
Row for Calories
*Perform all 8 sets at one exercise before moving to the next...
Only 10s REST b/t exercises as well...

Oz ~ Done & 115# 20RM
Feidt ~ Done / no 20RM
jb ~ Done / No 20 RM (he is allergic to weights!)
tb ~  205# for 20RM / 63 - 36 - 226 - 53

Net Gain

The Net ~ Matthew 13: 47-50

Hendricks (CFNE)
For Time:
50 Cal. Row
40 Walking Lunge Steps
30 KB Swings (70/55)
20 Burpees
10 Bar Muscle Ups (10 Pull Ups + 15 Bar Dips)
20 Burpees
30 KB Swings
40 Walking Lunge Steps
50 Cal. Row

Oz ~ 17:30-18ish
Dalaige ~ 18:57
tb ~ 18:57

Oz did this doozy on his own and thought he was SLOW...yea right!!!
D & I went together... he was leading after the row and gained some ground in the next few exercises... I finally had a chance to catch him in the 2nd round of burpees...then I hit the rower first for the last 50 Calories... I was about 5 calories in when he got to start and we finished at exactly the same time!!! It was a great WOD and push for each other...

10 minutes...

Warm-Up ~ 30-50 Burpees...
Clean Progression

Clean Complex
Work to Heavy set of the following:
Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

Hooper
AMRAP in 10min:
Ascending reps of 2's:
2 OHS (95#/65#)
2 Box Jump Overs (24/20)
*increase by 2 reps for each exercise every round (4...6...8..etc)

Strength/Skill
4 x 8 Front Rack Box Step-Ups (each Leg)
*Do not (try not to) push off trail leg

Oz ~ 14's + 15 OHS
Daliege ~ 155# / 12's + 4 OHS (2-4-6@95#/8-10-12@65#)
Val ~ Tech-105# / 14's + 15 OHS / 45#-65#
tb ~ 205# / 16's + 18 OHS & 3 BJO's / 95#

WOD's...

Friday WOD from CFNE:

Whatchamacalit
3 RFT ~
30 HPC (95#/65#)
30 Abmat Sit Ups
30 Box Jumps (24/20)

20 RM Back Squat (for tb)

30-20-10-20-30 Cal Row (Rest = Work) (for Val)

Val ~ 12:59 (@45-55-65, increased each rnd) / row completed
tb ~ 13:05 / 185#

Today (Monday - 10-5-15)
500m Run
Burgener Warm-Up
Squat Snatch Tech and progression

3x1 Squat Snatch (@85%)

1x10 Back Squat

BRODY
For Time:
1K Row
30 Deadlift (225#/155#)
50 Pull Ups

Oz ~ Completed Brody
tb ~
185 for Sqt Snatch 1st, 2nd & failed on 3rd...got 175# (all in the head) /
245# for BS /
Brody @ 12:22 (3:39.8 for 1K, 8:05 DL)

The Cardio Kings did 3 different rounds of 7 minute AMRAPs with 1-2 min Rest b/t each one

Hidden Treasure...

Matthew 13:44

Get a good warm-up in:
Loosen up those shoulders & hips
15 Arm Swings (across the front of body)
10 Arm Circles Forward (each arm separately)
10 Arm Circles Backward (each are separately)
10 Pass Thrus w/ White bar

2 x 6 Lungesteps, 6 Groiners, 6 Duckwalk Steps

Burgener Warm-Up

Snatch Build-Up to heavy (75% 1RM, if possible)

SNATCH WORK
For Total Time (75% 1RM, if possible)
3 Snatches
1 Min. REST
5 Snatches
2 Min. REST
7 Snatches
3 Min. REST
5 Snatches
2 Min. REST
3 Snatches
(String together, drop downs, etc...just get those reps in as quickly as you can...emphasis should be on FORM rather than speed!!!)

Escape from Wonderland (last is HERE)
3 RFT:
75 D/U
50 Air Squats
25 Cal Row

Daliege ~ 11:20 (135#) / 14:33 (60s singles @ 130-100-110)
tb ~ 11:20 (165#) / 13:11

Tuesday Two-fer

Chunky
5 RFT ~
10 DB One-Arm Snatch (70#/55#)
20 Cal Row

5 Giant Set of:
5 Wt. Strict Pull Ups
5 Wt. Strict Dips
Rest as needed b/t rounds

ROW
3 x 350m Row, 30s Rest b/t
2 Minutes Rest
6 x 70m row, 1minute b/t
2 Minutes Rest
3 x 350m Row, 30s Rest b/t

tb ~ 10:47 / 35#-50# / 1:15.5-1:15.8-1:14.5...6 rnds of 70m...1:13.1-1:12.4-1:14.2
D ~ 8:50 / 20#-10# /

Bertag, Feidt & Kate did a 100, 90, 80...20, 10 chipper style workout...

Monday AM...

Getting ready for ALICE training...
When the $#!+ hits the fan how will you react?!?!?
That is always the question... I would like to think I would react in an aggressive manner, but I really don't know...

AWAYS BE PREPARED...AND BE READY!!!

CHARLESTON CHEW
7 RFT ~
11 Front Squat (135#/95#)
10 Push Jerks (135#/95#)

5 Sets of Snatch Complex:
Snatch Pull + Snatch + OHS, climbing

For Time:
5 x 15 UB C2B Pull Ups (rest as needed, but you are on the clock)

tb ~ 18:16 / 135-145-155-165-175 / 9:57

Feidt, JB & Kate did 5 RFT of 30 WB, 30 Box Jumps, 400m Run

Bergeron Beep Test...

Always a good thing to test yourself every once in a while on various WOD's...

THIS one is a killer...

Bergeron Beep Test
EMOM for as long as possible (15 min minimum):
7 Thrusters (75#/55#)
7 Pull Ups
7 Burpees
* when you fail to hit the mark with 7's, scale it to 6's, 5's or 4's and stay at that level for the 15 minutes

We went for 17 Minutes...

Drake ~ Started with 5's...1-5 @ 5 Reps, then 6-10 @4's, 11-16 @ 3's...last rnd @5's
Diego ~ Started w/ 5's...1-3 @ 5 reps, 4-10 @ 4's, 11-16 @3, last round 7 (feet on bar for PU)
tb ~ 7-7-5-5-5-4-4-4-4-4-4-4-4-4-4-5-7

WOW...did those last two sets HURT...Just gassed!!! 4's could be managable... I would have never made 5's...next time a combo of 4-5-4-5 I think...

Sheesh...Past BEEP TESTS HERE

CFNE

Skor

AMRAP in 10:
10 Power Snatches (105/75)
10 Box Jump Overs (24/20)

Feidt ~ 5 + 14 reps
Oz ~ 6 + 4 Reps
tb ~ 5 + 15 reps

Couple WOD's

Wednesday 9.23.15)
Matthew 13:33-35 "yeast"

Thursday (9.24.15)

5 x 5 Back Squat, work to heavy set

Toblerone (CFNE)
Max Distance on Rower in 5 Min
5 Min REST
Max Distance on Rower in 3 min
3 min REST
Max Distance on Rower in 1 min


Unbroken Muscle Ups...rest as needed b/t
1-2-3-4-5-6-7-etc

Daliege ~ XX / 1380-843-312
tb ~ 185-205-225-245-265 / 1341-843-300 / made it to 5 reps w/ 1st hour & 4 reps w/ 3rd hour

TWO WOD's

Monday

For Time:
50 Cal Row
50 Abmat Sit Ups
50 DL (135/95)
35 Cal Row
35 Abmat Sit Ups
35 DL (135/95)
20 Cal Row
20 Abmat SU
20 DL (135/95)

5 Set of Snatch Complex, climbing
Snatch Pull + Snatch + OHS

EMOM x 20 Min:
2 Strict HSPU
4 Kipping HSPU

tb ~ 18:31 / 135-1455-165-165-175(miss) / 2&4 1-5, 1&3 for 6,8,10,12,14,16 (every two minutes)

TUESDAY

1RM Jerk (from Rack)

AMRAP in 12min:
10 Jerks (135#/95#)
10 TTB
30 D/U (50 singles)

Daliege ~ 175# / 5 Rnds + 4 Jerks (1-2 @ 135, 3-finish @95 / Singles)
tb ~ 225# / 6 Rnds + 4 TTB /

Pay Day

Oz was working on clean & jerks... anticipating a C&J wod like the website stated...

I, on the other hand read it as Cleans only...

Oz went heavier than he should have...and did not want to hurt worse than what he did...
So, I did the cleans...

Max Reps in 2 Min:
Cleans (185#)
3 M Rest
Max Reps in 1:45 Min:
Cleans (155#)
3 M Rest
Max Reps in 1:30 Min:
Cleans (135#)
3 M Rest
Max Reps in 1:15 Min:
Cleans (115#)
3 M Rest
Max Reps in 1 Min:
Cleans (95#)


EMOM x 10min:
1 x Back Squat

tb ~ 15-22-24-21-22 / 285#

Val did yesterdays WOD:
13-8-7-1-6 ~ 35 Total

Thursday...

Nice little interval...

5 Rnds:
3 Minutes to Complete:
200m Run
15 Wall Balls
Max Burpee Box Jumps (24"/20")
1 Minute Rest b/t Rounds...

Record # of Burpee Box Jumps per round!

Oz ~ 16-13-11-11-12 ~ 63 total
Dalaige ~ 15-12-13-11-12 ~ 63 total
tb ~ 9-10-10-11-10 ~ 50 total (bringing up the rear...)

Baby Ruth

From CFNE:

For Time:
200 D/U
75 Cal Row
50 DB Step Ups (men - 45#/24" / women  - 30#/20")

5 x 10 Jerks (taken from the ground)

Oz ~ 13:50 (35#DB)
JB ~ 13:00
Daliege ~ 14:00 (35#)
tb ~ 14:45 / 95-115-135-155-175

HAPPY BIRTHDAY 

KATE MALONEY!!!

BACK...

to CFNE...
or rather CompTrain

Either way...it is Ben Bergeron programing...and he is GOOD!

You will be stronger, more agile, mobile and hostile after a few weeks on his program!

Today...

AMRAP in 15min:
5 Power Cleans (155#/105#)
5 Barbell Burpees

5 x 1 Pause OHS, climbing (10s pause at bottom)
4 x 1 Snatch Balance, climbing
3 x 1 Hang Squat Snatch, climbing

AMRAP in 6 min:
Ascending Rep Scheme of 3...6...9...12...etc
Unbroken C2B Pull Ups*
*if you break during a set...start over with the set of 3 and continue to work your way back up as far as you can...rest as needed but work for gaining the highest # of UB C2B's you can...

Val ~ 11rnds + 5 PC (@75#)
tb ~ 14rnds + 5 PC / OHS ~ 145-155-165-175-185 / later for the others...

JB, Oz & Feidt did the AMRAP in 15 for fun...no scores... pretty neat, watching them work so hard w/o caring who is first ;-)

Double Down...

Feidt found a little beauty of a workout and we modified it to THIS:

For Time:
1000M Row
50 D/U
30 Burpees
15 GHS Sit Ups
500m Row
50 D/U
30 Burpees
15 GHS Sit Ups

Feidt ~ 17:58
tb ~ 14:59

Cool Down Run ~ 800m

Push Ups...

Bodyweight Work... Lots of Push Ups!

For Time:
3 Rnds: 50 HR Push Ups + 50 Air Squats
800m Run
3 Rnds: 50 HR Push Ups + 50 Air Squats

Feidt ~ 33:45
Daliege ~ 36:20 (not HR Push Ups after 1st Rnd)
tb ~ 36:04

Gonna feel this one tomorrow in the chest...

Thrusters...

Warm up on your own...

Oz had his whole WOD done before we even started... 6:15!

We then did

5 RFT ~
10 Thrusters (95#)
5 Pull Ups

JB ~ 5:55
Daliege ~ 7:47
tb ~ 6:00

WOW... quite the little doozy...

Labor Day

Rowing...

6 x 500m Row w/ 60s Rest b/t
(500m Row/60s Rest is an interval workout on the C2 Rower)

tb ~
1:50.6 / 28 s/m
1:46.4 / 29 s/m
1:52.8 / 23 s/m
1:49.0 / 34 s/m
1:51.0 / 23 s/m
1:51.7 / 29 s/m
1:52.7 / 31 s/m

Little Beauty

Was what this little WOD was...

800m Run

30-20-10 of the following:

~ GHD Sit Ups

~ Burpees

800m Run

Oz ~ 800m Run

Feidt ~ 18:00

tb ~ 18:11

The Countdown...

10-1 does not seem that much...
55 Reps of each exercise...
Moving, transitioning...

Now take the med-ball with you when you go...Oh, boy!

  
10, 9, 8...3,2,1 for time
Wall Ball
Burpee w/ Ball (chest to ball, ball above head & feet leave floor)
Pull Ups w/ Ball (if possible)
25 Lungewalk steps b/t every round...

Daliege ~ 30:07
JB ~ 35:49
Feidt ~ 35:25
Oz ~
Val ~ 32:33
tb ~ 32:37 (30# ball for all WB, and 9,7,5-1)

First Day...

Here we go... First Day of School Year 2015-2016...

Let's get this started with a BANG!!!

INTERVALS...

4 Intervals for Time:
Where 1 Interval is:
25 Wall Balls*
150m Run (1 Lap on Indoor Track)
20 Wall Ball*
150m Run
15 Wall Ball*
150m Run
~ 1 Minute REST b/t INTERVALS

2nd Interval = Box Jumps
3rd Interval = KB Swings
4th Interval = Pull Ups (sub Jumping Pull Ups, if needed)

Witt ~ 36:18 (7:20/16:04/25:53)
Feidt ~ 25:35 (4:23/9:40/18:27)
Oz ~ 25:53 (skipped last lap...forgot)
JB ~ 26:15 (jmp pull ups)
tb 27:03 (5:27/12:24/19:14)

GREAT WAY to get the day started...with the best crew on earth... motivated and competed!

20-something...

The day before school (officially) starts with kids...

Needed to get a real grinder in!
Well...we found it!

5 RFT ~
20 Pull Ups
200m Run
20 HR Push Ups
200m Run
20 Abmat Sit Ups
200m Run
20 Air Squats
200m Run

That is right... 2.5 Miles worth of running and 100 Reps of the other exercises...
What pains me even more is that JB was correct in estimating this thing could take about an hour... I said about 30 minutes or less... Oops!

E ~ 29:54 (3 Rnds)
JB ~ 54:50
V ~ 58:54
tb ~ 45:15 (7:30/16:03[8:33]/25:26[9:23]/35:27[10:01]/45:15[9:48])

Slow Burn...

This was a great slow burn after yesterday's WOD and lack of sleep...

HERO WOD!!!


JERRY
For Time:
1 Mile Run
2K Row
1 Mile Run
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Jacob ~ 24:27...
tb ~ 26:15 (8:15 first mile / 10:15 2nd mile)

Jacob was out to a great start...pulled w/in 150m in the rower on him, but the runs were just too much! He is like the energizer bunny in any distance race...

Val ~ Varied her WOD a bit...
1 Mile Run
Frog Complex (45#)
800m Run
Frog Complex
400m Run
Frog Complex
200m Run

25 Minutes

Volleyball won their first set last night!!! Excellent...
Then they fell apart (according to the coach!)...they need some confidence...that will come...they do not know HOW all this works yet... LOTS of GROWING to be done this season!!! Let's just go with the positive for now...They DID WIN their first set at the Sheboygan Tournament...IT is a start...

AND...THEY DO LOOK GOOD!!!!

WR VB!!!

Yesterday...

It was game day...that is why there was no post... Just never got time to type it up. 

I looked at the WOD results sheet every time I walked past my desk thinking, that will be the next thing I do... Then it was getting game balls ready, cameras ready, organizing the H2O jugs, great PE discussion w/ Mac and Nathali, game plan sheets typed up...you name it, I started to do it...

...thus...never getting around to putting up the WOD...which was excellent, BTW ;-)

So here was yesterdays WOD:

FROGGY 101

10 RFT ~ 

200m Run

6 Frog Complexes (1= Squat-Clean-Thruster + Back-Squat-Thruster) (75#/45#)

Kate ~ 23:53

Oz ~ 25:51

Feidt ~ 27:50

Daliege ~ 31:00 (45# 1-4 / 75# 5-10)

tb ~ 30:03 (@ 95#)

2:03 first RND, Completed Rnd #3 @ 7:21, #6 @ 17:32, #8 @ 23:46, 10 @ 30:03

Kate was a beast...just plowing thru it! Oz was right on her heels...Feidt just kept going and getting further and further ahead of me... It was a brutal WOD...One that needs to be re-visited!

The Start to 2015's School Year

The Best Way 

To Appreciate Something,

Is To Be Without It For A While.

1/2 Murph...sort of

1st Day and we are getting into it with a bit of 1/2 Murph...

MUST follow the routine... But looked like this:

For Time:
800m Run
5 Rnds of:
10 Pull Ups
20 HR Push Ups
30 Air Squats
Finish w/ 800m Run

Oz ~ 20:07
JB ~ 32:35 (did extra rounds)
Val ~ 27:45
Kate ~ 22:10
Feidt ~ 23:50 (w/ a hurt back!)
Wendt ~ 19:27
Syd ~ ??? Came in later but got done!
Daliege ~ ??? Came in later but finished...
tb ~ 20:57 (last 800m was 4:27...shooting for under 4min...not even close)

GREAT DAY for first day back... Now a rest/recovery day (if you choose) and we will be back at it on Thursday AM!!!

Oz and I are meeting at 6:05 AM for anyone interested...GOD WOD!
This will determine our direction for Wednesdays this year at school...
Weekly Scripture Reading...following a book...weekly talks...etc...who knows where this will lead!
But we will be better for it!!! TbtG!

School Week...

Just a practice run at getting ready for school...
For us teachers, that is tomorrow...time for WOD's to begin a bit earlier than we have been use to over the summer...BUT, we need this...
WOD's are a great way to energize yourself for the day/week, keep stress low, get the brain working & enjoy the camaraderie of your fellow peers/teachers/work associates.

Today...JB was in earlier b/c he had something else to do, but this will be typical for him... He is always doing "something extra" and then hustling everyone else up...

Val, E & I did the following:

For Time:
50 Buprees
50 Ab Mat Sit Ups
50 D/U
50 Ab Mat Sit Ups
50 Lungesteps
50 Ab Mat Sit Ups
50 D/U
50 Ab Mat Sit Ups
50 Burpees

Does not seem like it would be that much or long, but it is deceptivly longer than you think...
200 Abmat Sit Ups gets to be a lot...

Ethan ~ 23:08
Val ~ 21:35
tb ~ 19:47 (3:07 / 3:17 for the two rounds of Burpees...50 in a row, both times)

Rep scheme for Unbroken Burpees:
10 Rt step-down, Rt step-up
10 Lft step-down, Lft step-up
10 Rt step-down, Lft step-Up
10 Lft step-down, Rt step-up
10 Jackknife Style burpees

Much Needed...

The workout Friday was much needed...

High stress levels of the 1st Game of the year...football that is...
Lots of nervous energy...

Bodyweight work hit the spot and so did the competition...not so much a competition, as just flat out pushing each other to work as hard as we can...I almost puked at the end (and after all that talk a week or so ago about just that subject)...

Val was just moving thru the workout...even with her cold and no voice!
No voice is from the first week of Volleyball!!!
It has been cool to watch her work that program and the girls...Great things are happening!

So what did we do you ask?

More body weight work...

Pre-Game
4 Rnds for Time:
50 Lungesteps
35/25 HR Push Ups
50 Air Squats
400m Run

Val ~ 29:12
tb ~ 29:10

Quick...

Well...quick and not so quick...

Once I get here in the AM it seems anything can be a distraction...
Headphones, e-mails, attendance, etc...

Even looking for a WOD can be a distraction...looking for the "perfect" WOD for the day, considering what we did yesterday, etc...

Not following programming can be a pain, but BODYWEIGHT movement is the goal for now...

Sooooo....
I was going to just get a warm-up going with some burpees, and as I started (somewhere b/t 15-20 burpees, I decided to see if I could get 100 in a row...

Warm-Up turned into Workout!
Here was the rep scheme for 100 continuous burpees:
10x step down & up w/RT
10x step down and up w/LFT
10x step down RT, step up LFT
10x step down LFT, step up RT
10x regular Burpees
(2 Rnds thru this)

I did not start a timer b/c I was just doing a warm-up...as I was 20 burpees into it, I decided tout was somewhere b/t 7-8 minutes)

Then...

5 Rnds
15 GHD Sit Ups
10 GH Raises

A nice little QUICK WOD...

It's been a while...

Well... It has been a while...

Workouts have still been going on, but there is no record of them...

Briefly...here are some WOD's we have done:

AMRAP in 20min:
Team of 3 (one partner working at a time)
200m Run (Together)
40 Squat Cleans (ascending each Round)
115/80, 135/95, 155/105, 185/135 & 205/145 for max reps if you make it there...

That was fun... I think Val, Syd and I got to 10 or 12 reps @ 185/135 round...can't really remember

21-15-9
Power Cleans (135/95)
Front Rack Lunges (135/95)
Push Jerks (135/95)

Tough WOD...Rack Lunges do not let you breath...

Then we got ready for the TEAM Boxstar Competition @ Kenosha Crossfit

Syd, Val and I took 3rd in the Scaled Division...definitely where we belonged. The 3 teams in Rx were STUDS!!! We did win the championship (Rnd #4) WOD:
Chipper ~ 300 Singles, 150 Box Jumps, 75 KB Swings, 50 OHS (95/75)
And were very competitive in the first two... Just gave away #3 (100 Squat Clean Thrusters w/ 3 Rope Climbs b/t every partner...)

AS FOR TODAY (and the next coming weeks)...

We will be programing LOTS of Bodyweight Exercises... Just get the blood flowing and working out... Not a lot of the extras (heavy weights, strength focus, etc)... Just some time for giving the body a break...

TODAY

CRAZY 8's
8 RFT ~
8 Pull Ups
8 Box Jumps (24/20)
8 Burpees
8 Dips
8 HR Push Ups
8 Lungesteps
8 D/U
8 Wall Balls (20/14)

Wendt ~ 28:05...killed it! (30# WB 6,7 &8)
Val ~ 33:03
tb ~ 36:10 (3:12/3:49/4:23/4:43/4:46/5:20/5:17/5:10)

Jeez...just could not get air in the lungs after round #5...No matter how I did the Burpees (walkdown or quick) I could not just jump on the Dips and go... BUT...did do all box jumps as rebounders vs. step-ups... Maybe I could pick up some time w/ step up/downs (if it were a comp)

Great Day...

Alumni Golf Outing...Friday...FB Season...

What could be better???

Warm-Up - Move

EMOM x 10:
Low Hang Squat Snatch, climbing

Dragonfly
AMRAP in 15min:
300m Row
30 Wall Ball (20#/14#)

Wendt ~
Ethan ~ 95-105-115-125-130-135-135-140-145-150-155 / 4 Rnds + 11WB
Wendt ~ up to 165# / 4 Rnds + 26 WB
tb ~ 135-155-160-165-165-170-175-180-185-185-190 / 4 Rnds + 14WB

Gwen-ish

Great Workout yesterday...Pretty Intense!

Gwen (sort of)
With a running clock...
0:00 ~ 15 UB Clean & Jerk
7:00 ~ 12 UB Clean & Jerk
14:00 ~ 9 UB Clean & Jerk

Thrusters
5 x 5 Pausing Overhead Thruster (pause 2 full seconds at top), climbing

Gym
EMOM x 10min:
10 Bar Facing Burpees for time

Wendt ~ 115-135-145 / 95-135-155-165-175 / 20-22-24-24-23-24-24-23-23-22
Val ~ 95(3x5)-75-85 / xx / did as sets of 8
tb ~ 135-155-175 / 135-155-175-185-185 / 25-23-40-37-35-40-40-35-25-23

Double Down...

Still lots of work to get done, but now we can at least practice...real football...

But first...a workout...

Again...

Grinder Type Warm-Up (all these and MORE)
800m Run
15 Burpees over Bar
2 x 10 Frog Complex (1=Sqt-Clean Thruster + Back Squat Thruster) (65#/45#)
STRICT Pull Ups
HSPU
Leg Blaster
Push Up Progression
LOTS of MOBILITY STUFF

OHS
3 x 3

Double Down
1K Row (or 800m Run)
30 OHS (135#/95#)
30 C2B
500m Row ( or 400m Run)
15 OHS
15 C2B

Wendt ~ 95-115-125 / 16:45 (95#)
Val ~ OHS Practice / 18:10 (65#/Purple Band)
tb ~ 185-185-195 / 15:10

First Day...

First Day of Football...

Lots of kids...a good problem to have... Now if they get all the paperwork in and STAY committed to it...

Commitment...not the easiest thing to do for anyone let alone kids...
They just don't understand the meaning...That is were we come in...teach commitment. Make them want to be a part of something and learn the valuable lessons of LIFE...not just the sport!

Also...the TEAM Comp is fast approaching... We are ready for it if it was today, BUT there is always room for improvement... Especially with 100 Squat-Clean Thrusters (holy cow!)...

So did a longer "Grinder Type" Warm-Up

Then...

Squat Snatch
EMOM x 12:
Min 1-2-3 @ 75%
Min 4-5-6 @ 80%
Min 7-8-9 @ 85%
Min 10 @ 90%
Min 11-12 @ 85%

Conditioning (On Track w/ Kids)
Surfer on Acid
3 RFT
400m Run
21 Burpees

Val ~ worked lighter Sq Snatch / 11:35
tb ~ 165# / 175#/185# / 195#(missed) / 185# / 10:00

BACK!!!

Last week was a bit of Vacation... Up in Rhinelander for me... Val took a couple days in Door County...

Time to get back into the swing of things...

Two-a-days (not really, but that is what they are still called)...
for football begin on Tuesday, August 4th...
We will be practicing from 4:30-6pm then 6:30-8pm...
SO...
TWO practices in a day = Two-a-days...

Maybe that is how we will need to train as well...

Val, Syd & tb will be in the Kenosha Crossfit/Boxstar  Open TEAM Competition
Sunday, August 16th (2 Guys & 1 Girl)...

Events were announced (subject to change, of course)...

But now there is some time to train/practice...

Event #1
As Many Reps as Possible in 5 Minutes (per person)
15 Wall Ball (20/14)
15 Burpees over Rower
15 Pull Ups
15 Cal Row
15 HR Push Ups
15 Cal Row
15 Pull Ups
15 Burpees over Rower

Event #2
AMRAP in 14 Min:
14 TTB
DT* ~ 12-9-6 of Deadlift + Hang Clean + Push Jerk (155#)
*Each partner will be designated one of the lifts

Event #3
100 Squat-Clean Thrusters*
Everytime your hands come off the bar there will be a 3 Rope Climb Penalty

Event #4 ~ TBD

Oh, yea...and they reserve the right to change ANY part or ALL of the above workouts...
You know...Crossfit ~ Be ready for the unknown and unknowable!!!

So...easy job of getting back to work this Saturday AM...

Warm-Up
600m Run
15 Burpees
Leg Blaster
Push Up Progresson (10 Rev. Grip Push Ups + 5 Lft Hand Fwd + 5 Rt Hand Fwd + 10 HR)
15 Burpees
Pass Thrus
Step Thrus

Then...Conditioning
Event #1 in 5 Min
REST
Event #1 in 5 Min @ 8 Reps Each, if complete...start again with 7's

Cool Down...
A) 3 Attempts at Max Calorie/Hr (how high can you get)
B) 3 x 20sec @ 90%+ of above #

tb ~ 6 Pull Ups(#2) (96 Total Reps) / 7 Pull Ups (#1) (85 Total Reps)
A) 2001 @ #2 Damp / 2268 @ #6.5 Damp / 2375 @ #10 Damp
B) Done ~ 13 Pulls in 20sec @ 10-10-9

NEEDS:
Leg Blaster & Push Ups EVERYDAY (reps-reps-reps...volume)!!!
Squat Cleans / Thrusters ~ Get Heavy and make the wts light!
Don't forget to Snatch/Squat Snatch a bit...could "pop-up"...

Back at it...for a day!

Back at it... After Iron River week...it was a bit of this and that...

Now...back at it...

Every 2 minutes for 7 Rounds:
Power Snatch + Hang Squat Snatch + Squat Snatch

Strength
3 x 3 Back Squat

Snake Bite
21-15-9
Squat Snatch (95#/65#)
C2B Pull Ups

Conditioning
25-20-15-10-5 Cal Row
50-40-30-20-10 D/U

tb ~ 135-145-155-165-175-185-195(miss) / 295# / 9:53 / 7:03
Syd worked some Squat Snatch
Val was getting her back better...working thru it...

Iron River 15...

We took up 51 kids...It was a great time...

No WOD on Monday...just up early (4:30am) and a buss ride

Kids worked hard and we finished at Sunset Lake!

Tuesday it was time to get after it!!!

WOD ~

Brief Warm-Up...
Jog / Clean form / 1/2 Leg Blaster

then...

EMOM x 10:
3x Squat Cleans (across or build...you decide)

Gymnastics
50 Strict TTB for time
sub is 50 2-cnt. Grasshoppers
(GH = Push Up Plank Position w/ knee to forearm, then back & knee to opposite forearm)

Then...on to the stadium...

WEST IRON
3 RFT ~
400m Run
12 Burpees
Stadium Stair Jumps (2 jumps up, 1 jump back...all the way up the bleachers)

Wendt ~ 175# / 4:00 / 9:30
Bertag ~ 3x Light Clean + 3 front squats / 3:40 / 12:02
tb ~ 185# / 6:55 / 13:20

Wednesday was a bit slower going, but as we got into it...it got better and we capped it off with the "Tradition"...the HILL RUN!!!

Warm-Up ~
100 Burpees
(1-10-1 with a group of 3, rest while they work)

SNATCH
A) 3x3 Snatch Balance
B) 2x2 Hang Squat Snatch
C) 1x1 Squat Snatch

5x3 Front Squat

5x5 Bench Press

Bertag did some lighter exercises...
Wendt ~ 95 / 135 / ?? / 225 / 195
tb ~ 135 / 155 / 175 / 225 / 195

THE HILL '15 (runners)

Mid-July's Peace...

...and some quiet in the weight room this week.  There are still kids in, but 6:30am is a lot quieter with only girls in to lift.  Amazing how they all hit PRs this week, must have been holding back on their strength until all the boys were gone for a few days!

Boys are up in Iron River at FB camp.

B.U.I.L.D.I.N.G. Champions

Flying SolO in Monday's

Accumulate 50 strict TTB

Work to Heavy 1 Rep in Front Squat

(there were more lifts, but no snatching for this girl)

Conditioning:

3 rnds for time-

500m row

12 burpees

21 box jumps (20)

Val: done / 165# / 14:34

I pretended to compete with Witt as he worked on his circuit, in my mind I won....WOOHOO.

Today is Tuesday- 

Started out surprisingly strong with the VB girls that showed up for a Tuesday to miss out on the Thursday return of the boys.....  thinkers those girls are!

We worked cleans together.  Bench.

Then

3 reps EMOM for 10min

Squat cleans.

Worked at 95#, which should have been easy! But had to end with two rounds left to go.

Girls did great in their teams of two.  Mal worked front squats.

We did a yoga complex which was awesome for their hips... thought it would improve my lower back, but 20min after we were done I began to buckle up and am definitely dysfunctional until 3:40 this aft when I walk into my first Chiro appointment to get my SI joint back in place!

What my friend, Mike the PT, tells me: Alright Val, we need to talk about this.  You need to be mindful.  You get jacked about a PR in your power clean, but then you dominate yourself by not being aware of how you are feeling in your lifts.  Everyday isn't going to be the same.  You need to be alert, aware, and you need to realize that you do not want this to happen to you.

~ Thanks Mike.  25 years and he is still pulling the big brother card.... Right!  

My thought on that:  Find people that care about you and give it to you straight, grab hold tight and never let them go! 

Bad Attitude...

Name of the workout, but nobody had one today!!!

800m Warm Up Run

Clean & Jerk
EMOM x 10,  across (85%)

Strength
Work to Heavy on this Complex:
1 Push Press + 1 Push Jerk + 1 Split Jerk

Gymnastics
EMOM x 10
3-4 Muscle Ups (or scaled work)

BAD ATTITUDE
With a 15 minute running clock:
Every 3 Minutes perform:
200m Row (or Run) + AMRAP of Squat Clean & Overhead (any way you want) (155#/105#)

Wendt ~ 205# / 175# / Worked MU / XX
Val ~ 135# / 115# / Worked Bar MU / 8-8-8-8-9 (41 Total)
Syd ~ 165-185 / 175# / Worked C2B Pull Ups(?) / 6-6-5-5-5 (27 Total)
tb ~ 225# / 195# / 4-4-(3+1)-(3+1)-(2+2)-(2+1)-(2+1)-(2+1)-(1+1+1)-(3+1) / 10-8-7-6-9 (40 Total)

A little competitive edge had by Biolo..... goal was to beat Tonn, by 1.
If it hadn't been for that round of 6.. he may have gotten his WIN.

Wednesday...work

The Other Total
A) Clean
B) Bench
C) OHS

ZEUS
3 RFT ~
30 Wall Ball (20/14)
30 SDLHP (75#/55#) (did KB's rather than BB's)
30 Box Jumps (20") (may step down, but must jump up)
30 Push Press (75#/55#)
30 Cal Row
30 Push Ups
10 BWT Back Squat

Val ~ A)160# B)95# C)XX / 50:24 (rower glitch on rnd#1)
Syd ~ A)215# B)XX C)255# Front Squat / 38:56
tb ~ A)240#  B)275# C)XX / 49:08 (13:48-29:40-break-started @ 36:00)

Thought for sure 10-12 minutes per round was possible...Drastically underestimated this!!!
We need to try this one out again...it was a good one...just a beat down!

This post is late, but it was a Wednesday...so a little bit of Wednesday Work:
2 Versions to read...

2 Corinthians 12:10Revised Standard Version (RSV)
10 For the sake of Christ, then, I am content with weaknesses, insults, hardships, persecutions, and calamities; for when I am weak, then I am strong.

2 Corinthians 12:10American Standard Version (ASV)10 Wherefore I take pleasure in weaknesses, in injuries, in necessities, in persecutions, in distresses, for Christ's sake: for when I am weak, then am I strong.

Do you really take pleasure in weakness...is that how we REALLY think?!?!
It should be...
When was the last time you "thanked God" for everything that has happened in your life...even the hardships, or your weaknesses...

Isn't it only during the hardest times, we tend to pray and search out God? Ask for his help...etc.
When we have exhausted our own "strength" and "will" and just cannot get it done "on our own", we then turn to Him... Maybe we need to make sure to "turn to Him" more often...
Let your weakness become your strength!

Holy Cannoli

EMOM x 15min:
1 Clean & Jerk (85%)

2 x 20 STRICT DB Shoulder Press

Holy Cannoli
5 RFT ~
15 C2B
25 Cal Row
50 D/U
1 min REST b/t Rnds

Val ~ X / 2x10@20# 1x20@15 / 22:39 (3:23-3:35-3:50-4:09-3:42)
Wendt ~ 205# / 30# / 2:35-3:25-3:21-x-x
tb ~ 225# / 2x20@40# / 19:37 (2:55-2:57-3:13-3:35-2:57)

Almost Here...

CF Games is almost here...

July 21st-26th is the big week...

Today was a Snatch day...

Warm-Up and work on Snatch...

3 x 3 @ 80%
2 x 2 @ 85%
1 x 1 @ 90%
2 x 2 @ 85%
3 x 3 @ 80%
 ~ Well...sort of... Work on Snatch do some 3's then 2's then 1's and back...

HANG SQUAT SNATCH Biathlon
For Time:
400m Run
21 HSS (115#/80#)
400m Run
15 HSS (115#/80#)
400m Run
9 HSS (115#/80#)
*200m Run Penalty everytime you put down the bar

Syd ~ Worked Snatch /  12:57 (HS Cleans)...15-6, then 15-9 for sets...
Val ~ Worked Snatch / 16:47 (@70#)
tb ~ 3x3@165#(thought it was 175), 2x3 @175, 2x2@185# - bunch of attempts at 205#...did not get ANY of them!!! Backed down to 195# and missed so I quite!
HSS Biathlon = 15:18 (all HSS went UB...no penalty)  Syd still killed me. My runs were 3 minutes minimum (run-walks) to try to save myself for HSS

Work...

After a great evening of fun and friends with Feidt's (for Chris' 40th Celebration)...
And HEPP turning 41 yesterday (7.9.15)...(not saying anything in wt. room)
And a day of Rest & Recovery...

Today we just had to do work!

There was suppose to be:
Deadlifts, HSPU, then 2 WOD's
WELL...
this is what we DID ~

800m Warm-Up Run

HSPU WORK
tb:
4 x 5 Kipping Deficit HSPU
4 x 5 Strict HSPU
4 x 8 Kipping HSPU
Rest as needed b/t

Val ~
Lots of work on eccentric (negatives) HSPU (HS lowering)

Wayne'Swirld (CFNE)
21-15-9
Power Clean (135#/95#)
T2B

Val ~ 10:12
tb ~ 9:15

We are SORE!

Today is just that day, that if you have done what you are suppose to on Monday and Tuesday, you will be sore today! That's the way this works...BUT, that is also what makes you better!

PLUS...if you have done Extra ~ i.e. Sprints and Ultimate Tennis then you may be more sore than most!

Today...

Clean Cycling
A) Max Reps in 10s @ 225/155
B) Max Reps in 20s @ 205/145
C) Max Reps in 30s @ 185/135
D) Max Reps in 40s @ 155/105
~ 2m REST b/t Max Rep Attempts

Buttery Swirl (CFNE)
For Time:
1200m Run
100 Squats
80 Abmat Sit Ups
60 Push Ups
40 Pull Ups

Val ~ XX / 28:45
Syd ~ XX / 25:25
Kate ~ XX / 29:12 (but I believe NO band for the Pull Ups!!!)
tb ~ 4-7-12-18 / 26:49

Also...today is Wednesday...Oz and I met at Emmy J's in Stevens Point, had a great talk...great to catch up and continue with our "Wednesday Meetings". Keeps everything in perspective!

For anyone reading and thinking that these Wednesday Meetings are reserved for just Oz and I...nope! Everyone/Anyone is welcome...as long as you have an interest...We will continue this next school year as well...It has been great for two years now...from 3D Coaching to our "Meetings"

Here is a quick little read & reflect for this week:
Romans 12

Attempted...

Begining of the day was going to be a PR attempt...
Well...attempted and failed...then mad when watching the video...sheesh!!!
Just have a bit of confidence in getting UNDER the bar...although that would take some SPEED to get under the bar as well...so, some things to work on!

Speed Under the Bar (snatch & cleans)
Bar Explosion off the thighs (snatch)
HSPU & HS walking/balancing
Rebounding Box Jumps (just to be springy)

And some Mobility/Flexibility
Hip Flexors / Hamstrings / Shoulders & Chest

Sooo...

Sealgrinder Warm-Up

SNATCH
EMOM x 12min:
1 = 30-40# under Max
2 = 25-35# under Max
3 = 20-30# under Max
4 = 15-25# under Max
5 = 10-20# under Max
6 = REST
7-11 = Repeat the above
12 = Attempt a New PR
*Increase 5-10# each time, after the REST, begin again!

Accessory Work
3 x 2 Snatch-Grip DL (100%)
3 x 1 Snatch-Grip DL (115%)
Work to a HEAVY set of 2 on Snatch-Grip Push Press (Behind the Neck)

CHUNKY MONKEY (CFNE)
3 RFT ~
21 Cal Row
15 Box Jumps (24/20)
9 Power Snatches (115#/80#)

Val ~ worked some form / xx / Ran Sprints (3x20/3x40/3x60) / Tennis
Syd ~ Worked to 150# (missed 155#) / 3x2 @215# - 3x1 @245# - ?? / Ran Sprints (3x20/3x40/3x60) / Tennis
Wendt ~ 160# (missed 165) / ????? / 8:45
tb ~ 175-185-190-195-200-R-185-190-195-200-205(Failed)-225(Failed) / 3x2 @215# - 3x1 @245# - 2 @ 185# / 8:41

Would not be a bad time to start on some Pistols either!!!

Hogan Hulk

Early Start to the Day...
Got going right away...and kids did as well...
All went good...

EMOM x 15min:
Clean & Jerk, climbing by 5-10# each minute...
after the 5th minute...lower a bit and begin climb again, repeat after the 10th min

Strength
3 x 6 Back Squat

Reverse Hulk Hogan (Regular Hulk Hogan HERE)
E2MO2M x 20:
7 Burpees
5 Power Cleans (185#/135#)
3 Muscle Ups

Wendt ~ C&J done...wts ?? / BS@275-295-315 / XX
Syd ~ 135-175/155-185/165-195 / BS@225-275-295 /
48-49-46-45-52-51-49-51-52-52 ((165#PC & 3 Fat Bar Pull Ups)
Val ~ 95-135/125-150/145-160 / BS@135-155-160 /
1:15-57-47-42-46-48-51-50-52-1:01 (115#PC & 3 Pull Ups)
tb ~ 135-185/185-225/185-235 / BS@225-275-295 /
1:13-1:16-1:17-1:30-1:49-1:50-1:57(2-MU)-1:40 (0-MU)-1:55

Round 8 & 9 nearly killed me...doing the gymnasticy stuff at the end is a killer...
Putting gloves on for the MU should have been a bit of rest time, but quickly turned into a circus act and breathing just got harder...
All were quick singles on the Power Cleans except for the 2nd and the 8th sets...then did 3 + 2 quick singles
I think that 8th set of 3 in a row just gassed me...

Starting with the burpees was interesting... Entirely different feel to the WOD!!!

Rhine-Town WOD

Up in Rhinelander...

Drake did this version of Blackjack:
20,19,18...3,2,1 ~ HR Push Ups
1,2,3...18,19,20 ~ Pull Ups

At school they (Val & Syd) did:
5 Rnds of:
1st Min = Monkey Bars
2nd Min = Dball Lunge Walk
3rd Min = HS Hold
4th Min = Dball Squat Clean
5th Min = Partner Band Pulls
6th Min = Rest

Val almost threw up!

I did this little gem...

Warm-Up:
10 UB Hang Cleans @
45# / 65# / 85#

OHS-athon
For Time:
100 OHS* (95#/65#)
*Everytime the bar comes down from OH position, perform 10 T2B

tb ~ 9:40 (35-20-20-25)

BEAT DOWN...

For the 4th of July...

Beat Down...

Kids did this first today... Looked so good we decided to do it!!!

BEAT DOWN
(FGB style...1min @ each exercise)
3 Rnds for Total Reps:
Back Squat (95#/65#)
H.R. Push Ups
Power Cleans (95#/65#)
T2B (sub is Leg Levers)
Burpees
1 Min Rest

Val ~ 72-86-73 (166)
Syd ~ 120-97-89 (306)
E ~ 113-86-86 (285)
tb ~ 108-95-82 (285)