What is a sport and what isn't?
Debate...
"Sport" is what you make it!
Motivation is it's own sport...
Why do you do what you do?!?!
Whatever you do...do it with all your heart and know it is what makes YOU happy!
ECTO COOLER (sort of)
3 Rnds for Time:
20 Thrusters (115#/80#)
20 Box Jumps (24"/20") games standards
20 KBS (70#/55#)
20 C2B Pull Ups
E was flyin'... 20 Reps ahead each round!!! By the last round he was 60+ reps ahead of me... I believe I was just finishing 3rd Rnd of thrusters when he FINISHED his WOD!
Outstanding...Looks like it's time for him to ENTER the OPEN!!!
Speaking of OPEN...Who else is in????
Come on people...take a chance!!!
Let's DO this thing together!!!
ENTER it HERE
If you do not follow Val on twitter/instagram/facebook, then you have no idea what/how we did this past weekend...
This is what the strategist looks like going into a WOD.... #winner
Battle of the Ball & Chain v.2
ANYthing Once took 2 teams...
Val & tb = Anything Once
Feidt & Maloney = Anything Once bEast
Val & tb went into the "big boys" club this year and competed Rx!!! WOW...that was a whole different deal... Weights were more and it was intense! Lot of fun & our strategy in rowing even worked, and we WON...you got it...1st place in the 2K row event!!!!
Other than that...things went well! PR's on 1RM Snatches (Val = 115# / tb = 205#)... and held our own in the events finishing in 9th place... Our goal was top 10!!! So this was awesome!!!
AS for the other crew(Feidt & Maloney ~ bEAST Box)...they were great!
They got screwed out of some reps in the first round that would have put them in finals!!! But in typical Crossfitter mentality...they just continued without complaining about it!
AND...there were some teams that had no business in scaled division...but they were not courageous enough to get into the Rx!!!
THIS AM (Monday, Jan.26)...
Wasn't sure what to expect on how to feel...not bad actually from saturday...
I was going to just do an extended warm-up...so I got in wt. room...saw JB and Oz arguing about the WOD...one had looked at one and the other looked up the other...so, being the bullheaded guys they are, they had to do the one they wanted vs. going together... We got JB started on time so we could get a score down for him... then I went to run a bit... By the time I got back in wt. room, Val had started her 100 Thrusters... Holy Cow... I thought we did enough thrusters this weekend!
WTH?! Now I had to do the WOD!!! Jeez...
This is the LAST good workout day before the Ball & Chain!
Tomorrow we will have a workout, but those of us competing, will just be doing active recovery and "testing" some of the movements...
Warm-Up: Burpees & Movement...
EMOM x 10min:
odd: 5 Power Cleans (you choose the wt.)
even: 5 Front Squats (you choose the wt.)
For Completion:
Partner Up:
Partner A perform 20 HSPU (Strict if possible), while Partner B does 20 One-Arm Pull Ups (10 each arm)
Switch Exercises when you are both complete!
20 Burpee Wall Balls (A does a burpee and a wall ball...partner B does a burpee, catches the ball from A and tosses it up and back to A...this equals 2 reps)
40 Hang Squat Cleans (135#/95#)
40' Lungewalk with bar in front rack Position (135#/95#)
Britt ~ PC & FS
Dalaige ~ PC & FS
Val ~ 115# PC / 125# FS
tb ~ 155# PC / 185# FS
This week is a back-off week...
Jacob stated that he felt many of the WOD's we have been doing the last couple of weeks involved the same movements. I have felt we are doing more C&J's and Snatches and Thrusters...
Maybe it is "Games Season"... Gearing up for volume for the games and performing the "basics" never gets old... Well...maybe it does get old, but we need to be better at it this time of year!
Warm-Up:
JB & tb went 10-9-8...3-2-1 of YGIG Wall Balls (30# Ball)
5-1 the ball never hit the floor!
Lucky Charms (CFNE)
With a Partner (or 15's on your own):
30 Lateral Burpee Box Jump Over (20")
30 Snatch (155#/105#)
30 Lateral Burpee Box Jump Over (20")
30 Clean & Jerks (155#/105#)
30 Lateral Burpee Box Jump Over (20")
30 Thrusters (155#/105#)
EMOM x 10min:
odd: 20/15 Cal. Row
even: 1 Heavy Front Squat + 1 Deficit (if possible) HSPU *you choose wt. and deficit
Back-off week...
Well, we may not be competing in the East Coast Championships...
...BUT we will be competing THIS weekend!
Battle of the Ball & Chain ... Here we come!!!
ANYthing Once is bringing TWO teams this year...Get ready for AOWR Champions coming from the Scaled Division...AGAIN!!! Feidt and Maloney WILL dominate this event!!!
If you would like to see what they are doing: HERE are the movement standards HERE are the weight requirements HERE is the facebook page...WOD's released on Saturday morning!
If you are NOT competing and just do not want a "backed-off" week of training... ADD more to a warm-up or a cool down on our workout days... The other option is to do a separate (tougher) WOD. I will tell you, there is nothing wrong with taking an "easy" (intensity-wise) week every 4-6 weeks. As a matter of fact, this is probably one of the smarter things to do. Allow your body to activly rest/recover from weeks of "beat-downs"! You will notice amazing results!
With that being said...
Warm-Up ~ Do your thing!
Frosted Flakes (CFNE)
Get a partner and perform:
60 C2B Pull Ups (IGYG format)
60 Cal. Row (IGYG format)
20 Synchronized OHS (135#/95#)
15 Synchronized OHS (155#/105#)
10 Synchronized OHS (185#/125#)
*60's are one partner at a time...get to the total!
*Synchronized means at the same time! Should be like looking in the mirror!
**SCALE weights as needed, but make it tougher on yourself...the idea is not to get all 20-15-10 in a row.
JB & Wendt ~ 13:00 (115#/125#/135#)
Feidt & Kate ~ ??? did some C2B, D/U & Overheads I think...
Val & tb ~ 15:00 (val ~ 95#/105#/115#) Val was a rock on the rows!!! I think she did the first 35-40 cals on the rower!!! Amazing...
If you are doing this WOD on your own...Then do this for time: 40 C2B 30 Cal on Rower 20-15-10 w/ increasing weights
It is that time of year again...OPEN time...
It has begun...PROVE YOURSELF (well, more like, prove TO yourself that you have improved!)
Come on people...LET'S DO THIS (again)
Get signed up...HERE
Have some fun...
Compete, Compare, Evaluate and Execute ~ 5 WOD's!!!
Ok, Ok ~ "Why do I need to enter to PROVE myself? I'll just do the WOD's!"
I don't need to "put it out there" for all to see (or see how poorly I rank)...
I can just look at the leaderboard to know how I did...
We all coach/teach kids and THAT is the same attitude we all despise in our kids... "I don't need to try" / "I know I gave my best" / "What does it matter anyways" / No working on weaknesses or fears / Etc.
NOW...if all you are lifting for is to stay healthy, great! No interest in competing...super!
BUT...if there is even just a little part of you that wants to see how you stack up...what you could do...where you can finish...etc
THEN get signed up! Give it a try and enjoy it!
Skillz
AMRAP in 6min:
1 Round = 30sec of acquired time
~Acquire 10s in Freestanding HS Hold
~Acquire 20s in HS Hold on a Wall
*obviously there are 12 Maximum Rounds (which would mean you were upside down for 6 min straight)
Due to only having 2 Rowers...we paired up and went...well sort of... Jb & Oz started on the Rower?!?! and finished with the HSCT's
They are beasts and went at this thing hard...they finished and were beat down but no #'s that I found!
I am sure they crushed it! Britt & Kate went together... Kate ~ (update below) Feidt & tb went at it together...lots of info below! Val was the Lone Wolf!
She was working to hit 10's on each round...over/under by a bit each
Maloney (65# BB, I think)
Strict ~ At least 10 each round!!! Awesome!
HSCT ~
Cal ~
Bench ~
TOTAL ~ 43-41-38-35-38 ~ 195 Total Reps
Feidt (STUD on HSCT's / 55# DB's)
Strict ~ 14-9-9-8-7 ~ 47 Total
HSCT ~ 6-9-9-8-9 ~ 41 Total
Cal ~ 20-14-11-11-10 ~ 66 Total
Bench ~ 12-14-12-11-10 ~ 59 Total
TOTAL ~ 52-46-41-38-36 ~ 213 Total Reps
tb (55# DB's)
Strict ~ 16-15-12-12-11 ~ 66 Total
HSCT ~ 5-6-6-4-6 ~ 27 Total
Cal ~ 12-11-11-12-12 ~ 58 Total
Bench ~ 24-18-15-14-15 ~ 86 Total
TOTAL ~ 57-50-44-42-44 ~ 237 Total Reps
Strength...
Sometimes you get-up and see it is a strength day and it just doesn't seem like it's going to be a good day. You try to think about how you can get this to be "tougher" like a WOD... But we have to remember, everyday cannot be a "beat-down"...
Monday and Tuesday were GREAT "beat-down" days...If you gave a great effort, you should still be feeling it a bit. So, a strength day is a good thing...even if you are not in the mood.
Once you get started...all of a sudden, you are "feeling good" pushing your limits, working form/technique, and voila...you are hitting weights that use to be really hard and heavy and you are doing it with ease (maybe even breaking a sweat while doing it)!
Soooo....
Warm-Up a bit...then get right to it!!!
Taking extra sets to get into Strength Work is also part of warming up...
We did at least 3 sets of 10 DL at lighter weights then climbed to a bit more for 5's for a few sets, before we started to hit some "Heavy Doubles"
DEADLIFT
Work to a HEAVY DOUBLE (that is two reps, BTW)
* Use bands if possible!
EMOM x 8 Min:
odd = 7 Deadlifts (@65%)
even = 60 D/U (or 100 Singles)
TWO PR's for Witt today!!! BIG strength gains for this chick ~ Awesome!
Witter ~ 185# (w/Purple) / 135# DL's & 100singles Completed
She also DL 225# x 1 for a new PR today...she has no idea what she is capable of!!!
Daliege ~ 275# (w/Green) / 185# & got to 10 D/U on even rnds (while doing singles)
tb ~ 345# (w/Green) / 225# & 60 D/U (Rnd 1,2,3 UB ~ #4 was 43+17...hit a toe...dang-it)
I love the Rower & Stats...
I (tb) also did the Row from the other day: Total Work ~ 15min = 4131m / 1:48.9 500m/ave (28s/min)
5m @ 1370m / 1:49.4 (28s/min)
4m @ 1085m / 1:50.5 (29s/min)
3m @ 836m / 1:47.6 (30s/min)
2m @ 542m / 1:50.7 (32s/min)
1m @ 299m / 1:40.3 (35s/min)
OZ did this before practice today as well (I would like to make a note that he had my distances as a target to shoot for...AND OZ is ALWAYS a stud when it comes to hitting a target!!! HE will either do it, or DIE trying!!!)
OZ Total Work ~ 15min = 4156m / 1:48.2 500m/ave (28s/min)
5m @ 1412m / 1:46.2 (28s/min)
4m @ 1083m / 1:50.8 (28s/min)
3m @ 814m / 1:50.5 (28s/min)
2m @ 550m / 1:49.0 (28s/min)
1m @ 296m / 1:41.3 (30s/min)
Warm-Up:
25 UB Thrusters (75#/45#)
5 Strict Pull Ups (C2B if possible)
15 GHD Sit Ups
5 Strict Pull Ups
Captain Crunch (from CFNE)
Team of 2**:
AMRAP in 20min:
30 Lateral BB Burpees
30 C2B Pull Ups
30 Power Cleans*
*Adding Wt. each Round (below is Rx, scale as needed)
#1 = 135#/95#
#2 = 155#/105#
#3 = 185#/135#
#4 = 205#/145#
#5 = 225#/155#
** ~ If you are doing this as a single...do 15 Reps @ each exercise and work your way thru this one!
Oz** ~ Started and left at 15min Mark (I think)...Jammed Finger did not help him today!
Witt** ~ (@55# across) ~ 3 Rnds + 6 Burpees
JB** ~ 3 Rnds + 9 Pull Ups (95#-115#-135#)
Daliege** ~ Did 3 Rnds of this! Feeling a toucch under the weather & wanted to work up a sweat
Wendt & tb ~ 3 Rnds + 1 PC (Rx)
POST WOD (tb)
20 Muscle Ups for Time (1st Hr)
tb ~ 5:26
Rowing
5 min Row (2:30 Rest)
4 min Row (2:00 Rest)
3 min Row (1:30 Rest)
2 min Row (1:00 Rest)
1 min Row
Today was about the Quads...
Holy Cow...were they burning!
Warm-Up:
Lots of variety was going on... Row, run, lift, or just get ready
Cookie Crisp (CFNE)
21-15-9 for time:
Thrusters (95#/65#)
Front Squats (95#)/65#)
Wall Ball (20#/14#)
take a little break (5-8 minutes)
AMRAP in 3min*:
9 Pwr Snatches
15 Pwr Cleans
21 Jerks
MAX REPS @ OHS
*135#/95# is Rx wts...Using one bar the entire time!
This is designed to do the same wt. across, so if you scale this baby...keep the wts the same.
Nobody made it to OHS (that I saw...)
STRENGTH (optional/extra)
Back Squat ~ 2 x 10
Britt ~ 14:30 /
Witt ~ 21:33 (55#) /
Kate ~ 10:32 / 18 Jerks (@65#)
Val ~ 11:15 / 15 PC (@95#)
Oz ~ 12:21 /
JB ~ 9:45 (beastmode!) / 21 Jerks (@95#)
Wendt ~ 9:31 (rabbit!) / 8 Jerks (@135#) / 225#-225#
Feidt ~ 12:00 / ?? but he did this
tb ~ 12:30 / 18 Jerks (@135#) / 225#-245#
Getting into the New Year has given us some rare Saturday time to continue to work to get better!
Witter had texted last night about working out in the AM... 8 or 9 ... depends when I wake up...
But this is how the Saturday's should be... No rush...No hurry...If you have time and feel like it...DO IT!
So many of our days are so busy...just relax...not necessarily in the relax on the couch thought, but RELAX as having no set timing...do what feels right... Wake up, enjoy the day, feel like working out, text a couple of people and go at it... If you feel like downhill skiing...do that! Whatever...just relax...
Sooo...after a few texts, Witt was coming in to do yesterdays WOD and Ethan was coming in!
Wit got warmed up and did yesterdays WOD:
3 Rnds of
15 DL
15 DB Push Press
EMOM x 10:
odd = 10 Front Squats (55#)
even = 100 Single Jump Ropes
Witt ~ 5:21 (105# DL/15#DB's) / 100-100-50-50-50
Ehtan and I warmed up a bit then did this for a "working warm-up".
We did this with Witt on the EMOM
Warm-Up
OTM x 4:
odd = 3 Power Snatches (tb=135#/E=125#)
even = 3 Thrusters (tb=135#/E=125#)
OTM x 4:
odd = 2 Power Snatches (tb=155#/E=125#)
even = 2 Thrusters (tb=155#/E=125#)
Trix (CFNE)
20-16-12-8 For Time:
Power Snatches (95#/65#)
Burpees
Thrusters (95#/65#)
TTB
Ethan = 21:32
tb = 20:49
Then we went to watch the gymnastics show for a bit...exciting!
Hotel rooms are Booked for Battle of the Ball & Chain!!!
If you need a room, here is where we are staying:
BEST WESTERN Executive Inn 7220 122nd Avenue Kenosha , Wisconsin
Day off of school...too cold!
-7 out with wind chill below -35...
School gets canceled, so what do we do? Workout of course!
Warm-Up (in a group)
15 Ball Slams + 10 Ball Slams
10 Thrusters + 10 Thrusters
any individual mobility you need to get ready for Hang Squat Cleans and Jerks...
Beast Builder V.1 (stolen from Ben Bergeron-CFNE)
OTM x 7 Min:
1st = 7 UB Hang Squat Cleans + 1 UB Jerk
2nd = 6 UB Hang Squat Cleans + 2 UB Jerk
3rd = 5 UB Hang Squat Cleans + 3 UB Jerk
4th = 4 UBHang Squat Cleans + 4 UB Jerk
5th = 3 UB Hang Squat Cleans + 5 UB Jerk
6th = 2 UB Hang Squat Cleans + 6 UB Jerk
7th = 1 UB Hang Squat Cleans + 7 UB Jerk
*Choose a wt that is doable, but taxing (Comp WOD suggests 185/135...a bit heavy for mere mortals)
ROWin' Some More
3 x 1000m Row (try to keep a good pace...same as 2K pace from last week)
REST AS NEEDED b/t
Val ~ 105# / 3:56-4:10*-4:09*
Wendt ~ 155# (dropped on 4th min to 135#)
JB ~ 135# / 4 min Row(tech. difficulties)*-3:57*-3:47*
tb ~ 155# / 3:47*-3:38.8(28s/m)-3:36.6(32s/m)
* = old rower
Beast Builder is an awesome exercise/warm-up BTW... We need to utilize this from week to week. If you get comfortable with this either add some wt or add a bit of time (V.2 is 8 Minutes long~8+1 & V.3 is 9 Minutes long~9+1).
LOTS of collaboration done on these types of days. Got a lot talked about and thought thru some processes to help be better teachers and coaches... Always good!
Break is done... back to the grind. I don't know about the others, but definitely feeling rejuvenated. It was an excellent break- lots of organizing, good conversation, reading, laughing, cooking, cleaning... a bit of dreaming up life's next adventures in 2015.
Get ready friends: If I have anything to do with it, some of you are going to do something you have never done before!
"Luke"
400m Run
15 Clean and Jerks (155/105)
400m Run*
30 T2B
400m Run
45 WallBalls (20/14)
400m Run
45 KB Swings (53/35)*
400m Run
30 Ring Dips
400m Run
15 Weighted Lunge Steps
400m Run
*400m Run ~ 3 Stair Laps
*30lb for Biolo
E - 26:44
Halbs - 32:44
Drake - 30:45
Val - 32:12
tb - 31:44
A bit of work on muscle up finishing/grip work on rings.
And then we got the bands out and worked on bar muscle ups.
My favorite phrase to the 15 year old: It only took 43 years for me to be able to do a muscle-up, and Tonn over there is looking at 30 years (wishful thinking).... you are way ahead of the game!
Golden Grahams (CFNE)
AMRAP in 12min:
15 Snatches (75#/55#)
15 Box Jumps (24"/20")
15 Snatches (95#/65#)
15 Box Jumps (24"/20")
15 Snatches (115#/80#)
15 Box Jumps (24"/20")
15 Snatches (135#/95#)
15 Box Jumps (24"/20")
Max Reps Snatches (155#/105#)
~ Only one bar and YOU must load/change weight by yourself
UB SkillZ
For Time:
24-21-18-15-12-9-6-3
Heavy Wall Ball (30#/20#)
~Rest as needed b/t...but all reps w/in the set MUST be unbroken
~MUST let ball hit the ground to end the set (i.e. ~ cannot just do 9 reps for your 6-3 rounds!)
Val ~ DL subbed for Snatch...9@205# (95-115-135-155-185-205) / 18 & down ~ 5:10
tb ~ 2 Reps @ 155# / 9:18 (was shooting for 8min or less!!! bummer...no gas tank...no surprise)
