First's!!!

It is the 1st OPEN WOD of the season...15.1 & 15.1-A!!!

By a couple of days (ago) it was a few short years that it was Oz's FIRST day EVER...HERE

He did not even finish the WOD's and if you look HERE...you will see he was still VERY sore from Monday!

Ahhh...what a couple of years won't fix...NOW HE IS A BEAST!!!

And we are on our 3rd Open Season!!! WOW...how time flies!

15.1 & 15.1-A
AMRAP in 9 min:
15 TTB
10 Deadlift (115#/75#)
5 Snatches (115#/75#)
...At the 9 minute Mark...
A) You have 6 Minutes to complete Max Clean & Jerk

Val & I did the WOD last night...
E performed this AM you will see the crew in the background...

Val ~ 4 Rnds + 3 TTB / C&J ~ 165# (PR)
Witt ~ 3 Rnds + 7 Knee Raise (65#) / C&J ~ 95# (PR)
Ethan ~ 3 Rnds / C&J ~ 205# (PR)
Feidt ~ 4 Rnds (I believe)
Kate ~
Jb ~ 4 Rnds
tb ~ 5 Rnds + 4 TTB / C&J 245# (PR)

PR's for Val, E, Witt & tb in the Clean & Jerk...AFTER this WOD...wow!!!

Retest coming on Sunday!!!

3-In-1

Easy Jog / Mobility / Movement Warm-Up...we had 3 "little" WOD's go accomplish today...
The first WOD is a different form of warming up as well...
This was a great cluster of WOD's...Everyone pushed it hard and worked...
Getting ready for Friday AM's 15.1 ~ OPEN TEST!
Val is going on Fri AM...
Drake will be going Sat. AM
Not sure when I want to go...
Ethan is in this year as well...

Death By Muscle Ups (sub ~ C2B / Bar M.U. / Choose your "tough" exercise)
On the first minute, perform 1 M.U., on the second minute, perform 2 M.U....continue to +1 rep every minute, until you fail performing the prescribed # of reps w/in the minute...ITS THAT SIMPLE!!!

Chicken in the Pen (CFNE)
AMRAP in 8 min:
15 Cal Row
15 Wall Balls (20#/14#)

Conditioning
3 RFT ~
10 Deadlift (275#/185#)
10 Bar-Facing Burpees

Witt ~ 10 (Pull Ups w/ feet on bar) / 3 Rnds + 15 Cal / 6:10 (85#)
Daliege ~ 11 + 7 C2B Pull Ups / 4 Rnds / 7:45 (225#)
Val ~ 8 C2B / 4 Rnds + 6 Cal / ??? 3 Rnds completed
tb ~ 6 M.U. (rest 3-4 mine...then did 2 every 30 seconds for 5 rnds) / 4 Rnds + 11 Cal / 6:10

UPDATE:

Oz does it again!!!

Ok, folks...once again, Oz has come in after school (BB has late practice so he has to do something) and done the WOD... With all the motivation he needs...seeing the AM scores!

He did it yesterday...and has done it again today...

Bar M.U. ~ 6 reps + 1 in the 7th Min
AMRAP in 8 ~ 5 Rnds + 11 cals
No time for the 3 Rnds...he had a Coaches Meeting!!!
PbtL

OPEN week....

It is time...
It's time for the OPEN...
This week is week 1...cannot wait till Thursday night! 15.1 will be here...another year, another open...

Time to Warm-Up ~

Rebel Soul (CFNE)
AMRAP in 12:
50 D/U
20 KB Swings (70#/55#)
7 Jerks (185#/135#)

Strength/Conditioning
EMOM x 8:
Odd = 7 TTB + 7 Power Cleans (155#/105#)
Even = 7 TTB + 7 Front Squats (155#/105#)

Feidt ~ 3 Rnds + 3 swings (135#)
JB ~ 4 Rnds Completed!! (135#)
Witt ~ 3 Rnds + 5 swings (75# / 100 Singles)
tb ~ 3 Rnds + 50 D/U / 4 min of EMOM...went to 5's for PC/FS for minutes 5-8

Some reading from Josh Bunch, the great mind of Practice Crossfit:
Something to think about...Cheating is Cheating ~ HERE

Beep Test - 2

This is a NASTY little WOD (test)...

Ben Bergeron (owner of CFNE) is a mad-scientist of crossfit and all things physical (not to mention mental)!
He tests, retests and experiments on ALL types of bodies and abilities!!!
From their mainsite CFNE to CompTrain sites...he trains average Jills/Joes to Elite Games Qualifiers!
Last year CompTrain programming had a TON of open athletes working thru the daily WOD's. And there were a bunch from all over the world that MADE it to Regionals...some to the games!!!

His programming and work embodies what I believe Crossfit is truly about...community! Anyone and everyone can be doing the same (scaled or otherwise) WOD. This makes the "sharing of the pain" more bearable...

Speaking of that, is there anything more motivating that someone who is working out with you...WHILE they are doing their set...HOLLERING (well, encouraging and speaking loudly) at you to keep moving and going?!?!?

This is what happens in a WOD like the BEEP TEST... All I wanted to do was give up (weak on my part)...And all I could hear was Val saying, "Let's GO!!! Keep moving"

So...
Warm-Up on your own...JB & Oz did Suicides (I believe)...

Then...when you are ready ~

BERGERON BEEP TEST
EMOM for as long as possible...
7 Thrusters (75#/55#)
7 Pull Ups
7 Burpees

(Scale to 6's or 5's if you need to...)
Otherwise, If you need a workout, and you do not feel you have pushed yourself enough (not made enough rounds) ~ Rest a Minute or Two and goto REPs of 5's or 4's and try to continue...

Suggestion is that Open Athletes make it to 9 Rounds (Yea, right...Holy Cow!!)

Our First time ever doing Beep Test is HERE

Feidt ~ 3 Rnds + 17 Reps / Then did 5's  for quite a while!!! ANIMAL
JB ~ 2 Rnds +?? / Went to 5's and seemed like he could go forever!!! BEAST
Oz ~ 2 Rnds + 19 Reps / Got mad at himself so started SNATCH...and just got more frustrated...Wait till the breakthru happens...He will be unstoppable once he breaks the 145# Snatch mark!!!
Witt ~ 2Rnds + 14 (5's) / Then 50-40-30-20-10 Jump Rope, Sit Ups, Push Ups
Val ~ 2 Rnds / 1min rest / 3rnds of 5s / 1min rest / 5rnds of 3s
tb ~ 5 Rnds + 13 Reps / Rested 4 Minutes and could only muster up 2 Rnds of 5's...rested another MINUTE and did 2 more rounds of 5's...Mental Toughness needs work!!! I was talking to myself like a skitzo during this workout!

TbtG

5K...

And it is not a RUN!!!

Warm-Up...maybe

A few options today...

Redneck Paradise...sort of
7 Sets for Individual Times:
7 Box Jumps (30/24)
150' Sprint (shuttle or straight...whatever you have room for)
7 KB Swings (70#/55#)
150' Sprint
2 Minutes REST b/t Sets

Row 5K for time!
*if you feel daring...perform 3 Muscle Ups every 3 minutes while completing the task
(or sub anything in for muscle ups)

Oz ~ 18:53.6 (straight 5K Row)
Witt ~ 25:41.3 (straight 5K Row)
Daleige ~ 23:00 (7 Bar dips every 3 minutes)
tb ~ 63-56-56-55-52-51-47 (Shuttles @ 1&2 = 25'-50' / 3&4=50'-25' / 5-7=75') / 25:26.9 (w/ 3 M.U. every 3 Minutes...I went UB on all but the 3 @ the 15 Min mark (2-1)

WOW...this baby was different! NONE of us have ever rowed 5K before...longest distance was a 2K for time. The 3 Minutes was a good distraction for a break-up...Oz said it just got to be a grind & I can believe it.
At 21:00 I did 3 MU, then got on rower with 21:35 on the clock...and had 775m left...I thought I might be able to push through and get it done before 24:00...but that was just my miscalculations & fatigue talking. I was rowing about 1:50/500m pace...then figured I could not get it... 24:00 hit with 188m left...Darn-it!!!

Rest Day...

Which means a bit of a workout with the classes for Workout Wednesday!

Death by Burpees 

was the alternative WOD today for classes...

I had a few kids each hour take on the challenge

A few made it to 15's (that is 120 total Burpees)

Last week Moon got to 12's in the wt room...this AM, he was my only "taker" 1st hour...

We made it to 15!!!

tb ~ 1st, 2nd, 3rd & 6th Hours = 1-15 each hour

then I knew I would have a running total of 480 burpees for the day... So...

20 Burpees during I/E period to make it a cool 500 Burpees for the day!!!

Nice REST day!!!

Also... 

Great Spiritual WOD with Oz this AM...TbtG

Which means we just helped each other out on Faith issues and how things relate to what we are doing in school/sport/life...

Need some help, guidance on the faith end of things???

3-D Coaching site (by FCA) is a great resource...

or stop in on a Wed AM...

Burn

Due to the workout (calorie rowing), we had to go in shifts...

Luckily the WOD was going to take exactly 12 minutes...

So you could just continue to get warmed up...stay moving around...cheer and watch those go before you!

JB & Oz led this thing off and were amazing...

There was a little banter thru the first round...then you knew it was tough, cause all you could hear was grunting and breathing, rather than the friendly back and forth...

This one was a bear...felt it in forearms, quads and glutes by the end...great burn!!!

Warm-Up ~ 

25 UB Thrusters @ 45#

Run

More Thrusters & Moving

COWBOY

AMRAP in 12min:

30 Calorie Row

15 OHS (115#/80#)

SkillZ

EMOM x 10min:

Snatch-Grip Push Press + Snatch Balance + OHS (you choose the wt.)

Oz ~ 3 Rnds + 7 OHS (95# OHS)

JB ~ 4 Rnds + 15 Cals (95# OHS)

Val ~ 3 Rnds + 14 Cals

Daleige ~ 3 Rnds + 18 Cals (80# OHS)

Witt ~ 3 Rnds + 3 Cals (45# OHS)

tb ~ 4 Rnds + 12 Cals / 135# (1-3min), 155# (4-6min), 165# (7-10min)

It takes Two...

Get Warmed-Up / Get Set-Up & Find a Partner...This should get a bit SPICY!!!

TEAM "OPEN TEST"
Team of 2 Complete AMRAP in 20min:
100 Wall Balls (20#/14#)
100 D/U
80 Box Jumps (24"/20")
80 TTB
60 C2B Pull Ups
60 Burpees
40 Cleans (145#/100#)
40 Jerks (145#/100#)
20 Snatch (145#/100#)
20 Muscle Ups

STRENGTH
A) 3-Rep Heavy Front Squat
B) 10-Rep Heavy Back Squat

BURNER
5 RFT ~
10 Burpees
35 D/U

Oz was feeling under the weather, so he decided to "go-it-alone"..."OPEN Test" singles are HERE & HERE (Oz in this one)...
Sure, feeling a little sick (maybe that is just what everyone feels before the WOD/competition)...cause when the BEEPER went off...he was an ANIMAL...tearing thru the WOD at a blistering pace!!! Crushed us all!!!
Great WOD...way to dig deep and power through!!!

As for going with Partners... JB & Feidt were dominant ~ They worked together well (I never heard JB "blow-up" at his partner at all). Feidt must have the "magic touch" with JB!!! These two were machines!!!
Witt and I were the turtles...slow and steady! She worked awesome!!! We split Wall Balls into 10's and just moved thru them!!! Then I did 100 D/U's and she did a LARGE portion of the Box Jumps!!!
We came in the Wt. Room and JB & Feidt were doing every other Box Jumps...FLYIN' thru!!!

It was a great way to start the week...WITH A PARTNER!!! 

TEAMWORK makes the dream work!!! 

Oz ~ 6 Jerks (266 Total Reps) 155# Cleans / 135# Jerks ~ so an average of 145#
JB & Feidt ~ 21 Cleans (501 Total Reps)
Witt & tb ~ 30 Cleans (510 Total Reps) / 65# , K2E & Mod Pull ~ Witt

More later...there is a good chance that PE-II's will be doing the BURNER today (& That means ME with them)!!!

tb ~
1st Hr ~ 265# (3x) Front Squat / 5:47 Burner
2nd Hr ~ 275# (10x) Back Squat
3rd Hr ~ 5:07 ... 6 quick burpees + 4 walk-downs, 35 D/U (2nd round hit a toe, otherwise UB)

Double Trouble...

Just looking at today's WOD sort of makes you feel sick to your stomach!

One of those that you know will/can go hard enough that you will just not breath (oh, that's just me)...

BORN FREE (CFNE)

15-12-9

Thrusters (115#/80#)

C2B Pull Ups

then work immediately into...

15-12-9

Burpee Box Jumps (24"/20")

Squat Cleans (115#/80#)

Val ~ 5:33 -> 17:50

Kate ~ 7:05 -> 18:41

Oz ~ 6:14 -> 17:47

Feidt ~ 6:25 -> 18:00

tb ~ 5:37 -> 18:51 ... there was just no way I was moving faster on Burpee Box Jumps! And I thought it would be the squat-cleans that would be the bastard of the 2nd round!!!

Reverse it!!!

5 Stair Laps & Warm-Up some Clean and Squat form...

Find a wt that you want to use for the EMOM (take a good guess)

7 x 1 Squat Clean (90% 1RM - If you know it)

5 RM Back Squat

GRINDER

EMOM x 15min (Or 5 Rnds OTM):

Min #1 = 7 Back Squats (@70% 5RM from above)

Min #2 = 20 GHD Sit Ups (alt = Abmat or 15 GHD)

Min #3 = 2 x (10m & back, 20m & back) Shuttle Run

* We started with the Grinder...If you cannot get 20 in sit ups reduce to 15's

Witt ~ 75# BS / 20 Abmat / 2 shuttles everytime

Daliege ~ 135# BS / 20 GHD / 2 shuttles everytime

tb ~ 225# BS / 20 GHD / 2 shuttles everytime / 225# Sqt Clean (1st Hr) / 315# 5RM (2nd Hr)

We all finished each one in under a minute...sometimes there was not much time left, but everyone made the rounds complete before the minute was up...

THIS was a grinder of a WOD...it was great having each other there to suffer together and push one another...this WOD forced you not to take too much rest time...was great!!!

Sqt Clean & Back Squat will get done later today...maybe with PE II classes!!!

BTW ~ We used a BLACK stopwatch to time ourselves today...
Could not find the RED ones  ;-)

Wednesday Musings

Picture this:

It is a late Tuesday night.  

You have just snuggled into bed and like a brick to the head, it hits you.... 

You have both of Witter's red stop watches in your truck!  

All of a sudden you begin to envision his rant of putting things back where they belong, 

and how some people just take things with no regard to those that use them every single day.... 

It is at this point that you realize it is kind of a funny situation.  

Possibly this funny (please see video below).

You Don't Know...

Warm Up
Lungesteps-Duckwalks-Groiners
Hip Flexor Activation
Repeat L-D-G's

Squat for Strength
10 RM Front Squat
3 RM Front Squat

Conditioning
75 Wall Balls (20#/14#)
60 Box Jumps (24"/20")
45 C2B Pull Ups
30 Power Cleans (135#/95#)
15 Muscle Ups

EMOM x 14:
odd ~ 3 x Squat Snatches (climbing)
even ~ 12 UB TTB

Witt ~ 20:47 (PC @ 65# / 15 Dips)
Oz ~ 21:21 (bar M.U. - WB = 50-15-10...WOW!!!)
Daleige ~ 24:15 (15 Pull Ups & Dips)
JB ~ 26:46 (30# WB...Ripped his hand on 13th Bar M.U.)
tb ~ 22:19 (Was trying to catch Oz...came real close, but that 50 on the WB just separated him from us!!!) / EMOM 135-135-145-145-150-150-155 & ALL 12's UB / No time for the Strength!!!

Work that Snatch

Brief Warm-Up & use the SNATCH WORK as Warm-Up

SNATCH
3x3 @ 60%
2x3 @ 70%
2x1 @ 75%
2x1 @ 80%
3x1 @ 85%
2x1 @ 90%

Conditioning
4 RFT ~
10 OHS (135#/95#)
50 D/U
10 DL (225#/155#)
50 D/U

Later ~ 
Work to a HEAVY Clean & Jerk

Kate & JB has some sort of bastardized WOD going with TTB/Ball Slams and other things
Worked up a good sweat!!!

Witt ~ Worked Snatch/OHS tech / (65#/95#/Singles) 19:11
Oz ~ Did Snatches...well!!! / (5rnds ~ 115#/205#) ~ 21:29 (16:30 or so for 4 Rnds)
Feidt ~ Did Snatches / Only 3 rnds...said ankle was hurting (Oz said...but who knows...he did 5 Rnds as well...so he can't count...lack of blood to brain during WOD)
Val ~ Brief Warm-Up getting bars set... / (75#/135# - 2bars) 15:01 (FLYIN'!!! She just keeps moving fast thru the work...machine!)
tb ~ 125-140-155-165-175-185 / 17:24

Looks can be Deceiving

Warm-Up ~ whatever you need

Mott's (CFNE)
2 RFT:
25 Box Jumps (24"/20")
20 C2B
15 HSPU
10 Squat Snatches (135#/95#)

EMOM x 10min:
odd = 2xOHS (w/ 2sec Pause @ Bottom ~ You choose the Wt)
even = 50 D/U

Witt ~ 13:55 (55# / Mod Pull & HS)
Feidt ~ 15:20 (125#)
Oz ~ 14:01 (125# / Reg Pull...but got 20 in a row BOTH times!!!)
tb ~ 14:10 / EMOM = 185# OHS - D/U were UB for all but first set (clipped a toe on 39 in 1st rnd)

This WOD looked really easy and simple...just from seeing 2 Rounds... Then upon further review, you notice HSPU are going to slow you down (at least for me)...and THEN...weighted squat snatches come into play...
YUP...Looks can be deceiving! This was not simple by any stretch...even better as a follow up from yesterdays LUNGES...Glutes are very sore today!

Team Thursday

Warm-Up: Get loose...

10RM Back Squat

AMRAP in 20min:
Team of 3:
1) Row for Calories
2) 50' DBL Hanging KB Lunge walk (70#/55#)
3) REST
SCORE is the TOTAL calories rowed by the team.
Rotate when the Lungewalk is completed...

Witt and tb started to warm-up and work the 10RM squat...
Witt just kept moving up in wt. and was doing 3-4 reps...
So we put 100# on the bar and she got 10!!!

tb was greedy and went for 275# and only got 7...booo!!!

Then Daleige showed up so we had our 3rd!!!!

Daleige, Witt & tb ~ 285 Calories Rowed
We think we made it thru 4 or 5 rounds...
tb (75#) / D (55#) / Witt (35#)

During 4th hour we did:
JONESTOWN SPRINT
15-10
Burpee Pull Ups
Push Press (65#/45#)

tb ~ 2:42

Afterschool the PoWRclub kids did the same!!!
Great effort by all...
Moon got 1:55!!!
Thurber got 2:34!!!

REST Day

Rest Day (For some of us!)
JB was in the POOL (not tb & Oz, as was rumored)
Val was somewhere (assume in the wt room) doing a WOD?!?!

We know this b/c she showed the girls where tb & Oz were...
...Room 171...

Wednesday is the Faith WOD!
This is just some reflection time on the bigger picture of life and the relationship that matters most.
It has been great...

As for RESTING...

Today was Workout Wednesday @ LHS...Kids did this:

Worm Burner
AMRAP in 20 Min:
1 Lap
10 T-Bar Push Ups (Yoga Push Ups)
Lungewalk across Basketball Court (10-16 steps)
Inchworm back across the court (3-6)

Great effort all day...

tb ~ Mile times ~ 7:57 / 8:05 / 7:53
TbtG

Which One is the Workout?!?!?

Warm Up ~ 
800m Run
IGYG w/ Partner
10-15-15-10 Ball Slams

Boppin' Berry (CFNE)
5 RFT ~
12 Thrusters (95#/65#)
12 TTB

Gymnastics Conditioning / sKILLs
EMOM x 20 Min:
3 Muscle Ups
6 HSPU

Witt ~ 13:36 (55#)
Daliege ~ 13:53
Oz ~ 14:45
JB ~ 8:38
tb ~ 8:33 / 2 MU & 4 HSPU 1-10 & 2 MU & 3 HSPU 11-20

Cindy & What?!?!

Warm-Up with whatever you like...
Run...C&J...Row...
you know...get the heart rate up!!!

Sunny D (CFNE...bet they are happy the Patriots won!!!)
1 Clean & Jerk (155#/105#)
1 Rnd Cindy (5 Pull Ups, 10 HR Push Ups, 15 Air Squats)
2 C&J's
1 Rnd Cindy
3 C & J's
1 Rnd Cindy
...continue to add 1 C&J after each Rnd of Cindy

SNATCH WORK
EMOM x 10min:
2 Squat Snatch (choose your wt. / add if/when you like)

Later
Work to heavy set ~ Snatch-Grip Push Press

Work to heavy set of 3 ~ OHS

Kate ~ (95#) ~ 5 C&J
Oz ~ (135#) ~ 2 C&J's (on Rnd of 8)
JB ~ (135#) ~ 7 C&J + 5 Pull Ups
Feidt ~ 8 C&J
Witt ~ (65#) ~ 6 C&J + 5 Push Ups / 55# (1-10 for Form/Tech)
Val ~ 8 C&J + 5 Pull Ups
tb ~ 8 C&J + 8 Air Sqt / 135#(1-3)-155#(4-7)-165#(8-10)

DANG PATRIOTS!!!!

It should have been the Green & Gold anyways!!!