LUMBERJACKS Jigsaw 2015

Need some ideas for Saturday!  Here you go:

Lets Go People!

Finished...

Another Sunday WOD...That makes 3 Sunday WOD's in a row, in preparation for today. This was the FINAL WOD (Event #3...Jackie x 2) of the Masters Qualifier.

Just making it to the top 200 was cool...now we will see...
Started at 171...goal is to break into the top 150...really just hoping I do not get worse...I could for sure... Not many of the strengths popped up...In fact, today (Double Jackie) and yesterday (HSPU) were just goats of mine...sheesh...

Event #3 (Double Jackie)
2 RFT ~
1000m Row
50 Thrusters (65#)
30 C2B

tb ~ 20:55
Ethan ~ 21:??

Well...at least I left with a new PR in the Snatch (215#)...only 10# away from my 2015 goal of 225#! We will see what summer training brings...

The Open was a great time again this year...not because I made the top 200, but because it is one of those things that we can focus on, on a yearly basis to "test" ourselves and do something together...
The workouts bring a comon theme to the group...something to discuss, form some off-season goals and let others know about it...

This year brought us the teen division (Drake competed) and a scaled competition, so you could have taken those options if something popped up (muscle ups) that you just would not be able to do.

Ethan entered so we had our first Spouse's Competition!!!

Next up... JIGSAW RUN next Saturday, May 2nd (that is Val's Birthday as well BTW!!!)...
If you are not already entered...GET TO IT!!! HERE

Theme (decided by the birthday girl): LUMBERJACKS!!!
Get out those plaid shirts, denim jeans (real comfy to run in), suspenders, etc
Who will run in boots?!?!?
We may have to carry around a log as well...as a team or individually...show up to find out

We are counting on YOU!!! Be here...be a part of AOWR!!! Sweat together for a good cause and with great friends (you will not regret it)!!!

Tonn's = In
Biolo's = In
Desi + Chuck will be around (Britt...you running?)
Desi's Mom = In (I am told she will crush us all in the run...she can take the heavy log & axe)
Syd's = In
Oz...lets get in this...bring the boys!!!
JB &  ~ ???
Witt (Danielle, not Big Witt) ~ ??? (Traci will walk with you if you want)
Daliege ~ ???
Maloney ~ ??
Feidt's ~ ??

Sorry if I missed anyone... If you can or cannot, post to comments...

Chicago Style Hot Dog buffet afterwards...either at tb's, tonn's or TBD...that will be decided as the week moves on!
Bring a beverage of your choice and if you like a salad/desert/dish to pass around.
This is a VERY low-key deal afterwards... Stay as long or as short as you want...Heck, I may or may not stay around...We just want to "celebrate" the "AOWR Family" when we are done...
AND wish Val a Happy Birthday as well!!!

Event #4

Ok...we are on Masters Qualifier Weekend!
Yesterday was Event #1 & #2
Today Event #4
Then (I assume) tomorrow is Event #3 (The biggie)...

Great programming and strategy by CompTrain (Ben Bergeron)...for the past 3 weeks there have been Masters WOD's on Fri, Sat & Sunday (w/ Mon being a rest day)...great preparation for THIS!

Felt really good today even after yesterday.
Keep in mind it was a Max Effort and in JB's terms "ONLY"a 5 min AMRAP...

So Today...

EVENT #4
21-15-9 for Time:
Deadlift (225#)
Box Jumps (24")
HSPU

E ~ 10:03
tb ~ 12:27

NOT happy...my goal was under 10 Minutes...thought I was close with the UB DL & Box Jumps...BUT HSPU were just S-L-O-W...Thought I was breaking them up well, but even when I was going, it was just slow...
Ethan did this WOD Awesome!!! It was great to watch and was hoping for 10 min or less...
Dang HSPU...more warm-ups this next year with STRICT HSPU...among other things!

Big thanks to E & Val for coming in to video the whole deal!

NEXT Saturday is JIGSAW Run 2015... We (AOWR) have been doing this run since 2009! THIS was our first event as a group...HERE are some pics of the years!
If you are not signed up...Get to it!!! If you are signed up...watch this week for more posts about the activities before, during and after the event

WHAT will be our theme this year (post thoughts to comments)?

Thoughts so far:

Ninjas

Ninja Turtles

Willie Wonka & Chocolate Factory / Charlie & the Chocolate Factory

TEAM...

It is all about TEAM...
Together Everyone Achieves More!!!
You need to surround yourself with great people...
People that support you, encourage you, and the ones that will tell you to get your butt in gear when needed.

This is the ANYthing Once crew!!
This week...Tonn has taken care of the lunches...Eating clean has worked!!! So far...
There was a new PR set in Snatch!!!
Also, 10 reps more that I guessed on the AMRAP!!!

Oz, JB, Feidt & Maloney...kindly obliged to "test" the biggie...EVENT #3

Event #3
2 RFT ~
1000m Row
50 Thrusters (65#/45#)
30 C2B Pull Ups

JB ~ 21:43
Oz ~ 1 Rnd + 1000m Row
Feidt ~ 20:38
Maloney ~ 20:01

Notes...do not "kill it" on the rower.

Tonn came in to judge the Events for me, and I was slow going...easing into it while watching those others "test-out" Event #3...
I know she was getting impatient...but warm-up was feeling good...
Then it was time...
Master Qualifier Testing...

Event #2 ~ 1 RM Snatch

Event #1 ~ AMRAP in 5min:
5 Muscle Ups
10 Cleans (155#)

tb ~ 215# (PR by 10#)  / 45 Reps
And we are off... Lets see what the weekend brings for results...
Currently I am in 171...trying to see if I can make it to the top 150 out of 200...
Keep in mind it is just the 200 people competing vs. each other now...

Workout Wednesday

2nd Wednesday in a row for a WOD...

Thursday is turning into the Rest Day...

Snatch
EMOM x 15min:
3 Rnds:
1 x 60% (1RM)
1 x 65%
1 x 70%
1 x 75%
1 x 80%
(repeat 2 more times)

Conditioning
EMOM x 10min:
odd = 10 Wall Ball (20/14) + 10 Box Jumps (24/20)
even = 10 C2B

JB ~ did the snatch work lighter w/ 3's / Completed
Oz ~ worked 115#-145# (with some attempts @ 150#...max) TbtG
val ~ XX / Completed
tb ~ 125-135-145-155-165 / Completed

Rowin on Tue

Get warmed up ~

JB and I did alternating 1-10 burpees...
Oz ran a mile and worked some clean tech in

Fruit by the Foot (CFNE)
3 RFT ~
30 Cal Row
20 Power Cleans (95/65)
10 OHS (95/65)
5 Strict HSPU

Oz ~ 14:25
JB ~ 14:35
Daliege ~ 17:00
Britt ~ 20:25
tb ~ 16:14

Strength
Clean Complex
A) EMOM X 5min:
3 Power Cleans + 3 Front Squats + 3 Jerks
REST 5 Min
B ) EMOM X 5min:
2 Power Cleans + 2 Front Squats + 2 Jerks
REST 5 Min:
C) EMOM X 5min:
1 Power Clean + 1 Front Squats + 1 Jerk

Val ~ A) 95-115 B)115-125 C)125-145
tb ~ A) 135(for all 5 sets) B) 155-165-175-185-185 C) 205-215-225-225-225

Marathon Monday...

Boston Marathon is today folks...

Never tried to run/walk 26.2 miles... You should...at least once in your life!!!

Instead of going out for an easy 26 miles this AM...JB and the gang decided to do the CFNE "Marathon Monday" WOD... It was no quickie!

Marathon Monday
2 RFT ~
400m Run
26 HR Push Ups
400m Run
26 KB Swings (55#/35#)
400m Run
26 Sit Ups
400m Run
26 Back Extensions
400m Run
26 D/U's
400m Run
26 Box Jumps (24/20)

No idea on times...

But JB, Feidt & Maloney did this beast!!!
I ran a couple easy 800m with some stretching and mobility between and after! REST DAY!!!

Tomorrow it is on!!!
Back to work for Tue, Wed...REST on Thursday...
...Then...Masters Qualifier WOD's (4 of them)!!!
Currently @ 172...
Getting into top 150 = expected
Getting into top 125 = a hope
Getting into top 100 = a dream

Mon Lunch by Tonn = sweet potato, onion, peepers & sausage (w/ jalapeno oil?!?) + 2 hard boiled eggs!

You can never get where you want to be alone (or by yourself)! It takes the support and encouragement of others! WE have that in ANYthing Once!!!

If you have not been around to see the newest addition to the ANYthing Once Family...You should!!!
Britts Baby is awesome! Another ANYthing Once member into the world!!! Seems as though the kid already has Eric and Desi's temperament...He loves it outside and is very easy going!!!

Keep the Feidt's in your prayers as they (hopfully) will get some answers this week...

PbtL

Sunday WOD...

An unusual day for a WOD... Ben B is into the Regional and Masters programming, and I am sticking with it!

Warm-Up ~ 
D/U's
Step Thrus
Ball Slams

Strength
OHS 3x3

Conditioning
3 RFT ~
7 Squat Cleans (155/105)
14 C2B
21 Box Jumps (24/20)

E ~ XX / 9:27 (135#)
Val ~ XX / 8:10
tb ~ 225# (across) / 8:18

These guys did 3x5 OHS, FS & BS (9 climbing sets) for their strength...
Drake ~ 95-115-135/145-160-185/205-225-245 / 7:36 (95# & Chin-over-Bar)
Cam ~ ?? / ?? / ?? / 8:04 (75# & Chin-over-Bar)
Bryce ~ ?? / ?? / ??-??-205 / 7:58 (75# & Chin-over-Bar)

Saturday Work...

Need some motivation...
Find some people to workout with and get after it!
And follow the CompTrain

Warm-Up ~ brief

Strength
3 Sets of Max Effort OHS
(185#/135#)

Conditioning
5 RFT ~
10 HSPU
10 Dips
10 HR Push Ups
300m Row

Val ~ 110# ~ 5/3 95# ~ 8/9 / 19:23 (banded HSPU / Chair Dips)
E ~ 135# ~ 13 (i think that was a total of 3 sets) / 22 minutes
tb ~ 15 (no wrist wraps) / 13 (w/ ww) / 13 (w/ ww) / 28:10 (booo!)
Only think I could do UB was the HR push ups...
HSPU ~ 5-3-2 / 4-3-3 / 3-3-2-2 / 3-3-2-2 / 5-4-1
Ring Dips ~ 5-5 / 5-3-2 / 4-3-3 / 3-3-2-2 / 4-3-3
Row ~ 1:09 / 1:07 / 1:06 / 1:02 / 1:01
* was taking b/t 30-60s b/t rounds...just could not get going... WAY too much rest time, but I really do not know if I could have gone faster...when I am out of breath...I just have NO strength!!!

What?!?!?

Masters Qualifier is getting closer...

Thought it was this weekend...but I get another week to train and get better...

Great start to the day today...

Nothing like 30 Squat Snatches (or Squat Cleans) to begin the day!

BB Cond.
30 Squat Snatches for time (115#/80#)

Conditioning
30-20-10
Deadlift (185#/155#)
Wall Ball (20/14)
HS Walk for Feet (sub ~ Bear crawl)

Extra ~ Gymnastics Skill
10 sets of 2 UB Ring Muscle Ups

Witt ~ 5:22 (45#) / 18:17 (135# DL!)
JB ~ 3:35 (95#) / 9:30
Val ~ 4:22 (95# Sqt Clean) / 11:14
tb ~ 3:38 / 18:05 / 10x2 UB MU (Every 30s on 30s mark...was perfect!)

Just Work...

In for some Thursday work...
Rest day and Masters Qualifier Announcement day...4 Bonus WOD's to perform within the next 4 days...

Went with a Wednesday WOD yesterday so today and possibly Friday will be rest days...

Val and Daliege were in...Did yesterday's WOD

Val ~ 10 Rnds + 14
Dalaige ~ ???

3-in-a-Row

Well...today for the first time, we have done 3 WOD's in a row...
M-T-W...
Looking forward to a REST Day tomorrow...

Warm-Up ~ Move on your own... 400m run or so...

Gymnastic Conditioning
For Time:
18-15-12-9-6-3 Unbroken TTB
*must come off bar b/t sets...MUST complete the TOTAL reps unbroken to move to next one (IE- cannot do 9+9 for your 18 round)
~ SCALE as needed

Mind Eraser (w/ Box Jumps)
AMRAP in 20 Min:
7 Power Cleans (135#/95#)
7 Burpees
7 Box Jumps (24"/20")

Oz ~ XX / 11 Rnds + 2 PC
JB ~ 5:35 / 11 Rnds + 11 Reps
tb ~ 3:16 / 10 Rnds + 2 PC

Oz started before us and was just killing it! Unbroken PC for him throughout...
JB was an animal... Burpees are no problem for the guy! Unreal...
Me...slow and methodical and took a lot of time to breath (obviously)...

That gymnastics conditioning was no joke...
TbtG

Heartbreak & Competition!

Today was a great day!!! The competition and motivational push was outstanding!
Everyone finished less than 60 seconds apart!!! Great TEAM effort!!!
Regardless of if you use others to push you or gauge where you are within the workout, today was a great day and fiinish

Oz ran 1 Mile for sure, then I believe I saw some Cleans and Snatches...work or workout was unknown...He is getting back in shape folks and then...lookout!!!

For the Rest of us...Late starters...

Clean Work
EMOM x 15min:
Power Clean + Hang Squat Clean + Squat Clean (add wt each round, or when possible)

Heartbreak Kid
3 RFT ~
10 Front Squat (155#/105# ~ taken from ground)
20 C2B
50 D/U

Witt ~ worked to 80# / 11:42 (65#/Mod Pull Ups/75 singles)
JB ~ worked to 165# / 11:01
Daliege ~ worked to 155# / 11:40
Val ~ worked to 115# / 10:59
tb ~ 135-205 (+5# each min) / 11:14

NOTES:
After looking at the past Heartbreak Kid WOD's...HERE
Wt was much higher, and I know we took it from the rack...
So tough to compare... but we still can...

Smorgasbord

Today was a compilation of sorts... Everyone was doing something!
JB & Oz did the CFNE WOD ~ WOOF
Kate & Feidt did something they came up with...
For the Masters Programming, Monday has become a REST day, but I did the Sunday WOD!

So here goes:

WOOF
1 Mile Run
21 KB Swings
21 KB Goblet Squats
800m Run
15 KB Swings
15 KB Goblet Squats
400m Run
9 KB Swings
9 KB Goblet Squats
*KB = 70#/55#

JB ~ Killed it! (this is a statement from Oz)...meaning he beat Oz!
Oz ~ 20:35 (@55#)

Feidt & Maloney
21-15-9
TTB
Front Squats
400m Run
21-15-9
Ball Slams
OHS
400m Run
25 Burpees

Masters Qualifiers from CompTrain (Sun)
Strength
4-3-2-1 OHS
4-3-2-1 Front Squat
4-3-2-1 Back Squat
* This is a 12-set strength workout.
The goal is to increase weight each set! Once you begin on OHS, there is no more warming up for the Front Squats, you just climb in weight each set.

Boat Race
3 Rnds ~
500m Row
400m Run
* 3 Min Rest b/t Rnds

tb ~ 185-205-225-235(miss) / 245-255-265 (x1)-XX / skipped / 18:07 (4:00-4:03-4:04)
Did the Strength again w/ 4th Hr S&F ~ 185-200-210-225/235-245-255-265/275-295-315-330

Saturday Saga Continues-

The open may be over, but the weekends are still here to get some work done in the AM!
And to get our top 200 masters division qualifier some much needed prep for his regional WODS.

Saturday on A Running Clock-

0:00 -
Isabell - 30 snatches (135# / 95#)
Val - 5rnds: 5 DL (165#) + 10 Swings (55#)

@10:00-
500m Row

@20:00-
Grace - 30 C&J (135# / 95#)

Val ~ 3:14 / 1:48.9 / 4:11
tb ~ 2:16 / 1:33.5 / 3:41

Grace was horrible.  Absolutely horrible- couldn't breathe, couldn't think, by rep 15 mental fatigue was taking a toll.  tb went before me- at about 22 I was telling him he couldn't get a countdown with every lift, that he needed to do two and then get it... AND then it was my turn and I knew exactly why he needed a countdown... even on the last one, I had to get some air.
Pretty sure there was a bit of nausea with the last work out... it all passed.
Upside- really happy that the janitor had changed the garbage bag the night before as I stood over it for about 10-15min.
Can't wait to see how Biolo does with these upcoming WODS!  Going to be one for the books!


Cash Out for the Wkend- Rake lawn for two hours + carry 6 bags of mulch- two at a time over shoulders!

On the Strength!

Warm-Up ~
400m Run
20-15-10-5 Ball Slams w/ Partner

1) Front Squat ~ Work to a heavy single

2) J (for time)
200 D/U Buy-In
4 Rnds ~
5 Ring M.U.
10 Front Squats (155#/105#)
15 HSPU
20 Burpees

Oz was in and was a crazy guy...AGAIN! Forgot to mention that he was in yesterday. He worked so hard he almost puked...it is rough getting back into working out after a bit of time off... And, our group is not really good at "easing back into anything"... Seems to me we (AOWR) are an "ALL-IN" type of mentality!!!

I LOVE IT!!! It fires me up!!!

JB ~ XXX / 37:42
tb ~ 275# FS / 37:06

Today was a great push again... JB was just CONSISTENT on the D/U's ... Smooth!!!
Then it was off to the races!!! Great competition and push for each other...4th round I just went scared, cause I was sure that JB would get 20 Burpees in a row!!! I had 10 Burpees done when he started his round of burpees... Whew!!!

After school:
The throwers Boys Track team is an outstanding group!  I may be partial to Throwers, but it is only because I get to not only coach, but work out along-side them in our practice schedule.  There is a constant push within what we expect for ourselves, and what we expect of our team.  It has taken a lot to make us graceful, agile, and strong.... it will continue to take more to be better than what we were yesterday.  This group of young men are not making excuses, they encourage, support, and persevere... and this is only our second year together.  Just writing about our practice and reflecting on our meet PRs gets me excited or next week's indoor conference adventure.
We DID this workout today- and they worked hard!

4 Rnds~
5 pull ups
10 dips
10 Front Squats (75# / 95# / 115#)
15 decline push ups / HR push ups
- done.

Val: 155# 3 rep Front Squat / 135# 3x3 Jerk

Lucky 7's (CFNE)

Warm-Up ~
Mobility work with Hips and Shoulders...
3 x 10 Thrusters, climb in wt each round...

1) OHS ~ Work to a Heavy Single

2) Snatch Balance ~ Work to a Heavy Single (or practice)

3) Hang Squat Snatch ~ Work to a Heavy Single (or practice)

4) LUCKY 7's
7 RFT :
7 C2B
7 Burpees
7 Power Clean (155/105)

Daliege ~ X / Practice (95#) / Practice (95#) / 14:55 (@145#)
Witt ~ 95# / Practice (45#) / Practice (65#) / 19:56 (75#)
Val ~ 135# / 95# / 135 (C&J) / 13:22 (reg. Pull Ups)
tb ~ 240# / 205# / 175# / 13:24
Rnds ~ 1:05-3:07(2:02)-4:55(1:48)-7:04(2:09)-9:17(2:13)-11:29(2:12)-13:24(1:55)

Great day today of some lifting then "getting after the WOD"...good competition! Thought I might have a chance at Tonn in the finish, but she was just too tough!!!
It was a battle the entire time, she got a bit ahead and kept it!!! Her burpees are fantastic... I could "catch" her on my UB C2B, but then she just hauled-it on the burpees...then I would have to do 4+1-1-1 on cleans to try to "catch back up"... It was a great battle!!!

On another note ~ WITTER!!! She is amazing... OHS!!! DEEP (below parallel) on it and got 95# today!!! HUGE PR for her!!! Her squat form has gotten better and better and better and it is showing in WOD's and paying off! Great work... Consistency and discipline have made a huge difference!
Keep it up! Can't wait to see what the next year brings for her...A pull up maybe?!?! Double Under?!?! Who knows...

All we know is that the battle is to continue to improve and work on the things that make us uncomfortable!!!

Mental Block & Ego...

The last workout that took out my back was a day of HS Walks followed by a day with Box Jumps...
Guess what...Yesterday we did HS Walks...today it is Box Jumps...

Still... I saw the WOD last night and was nervous...HS Walk tightened up my back for most of the day yesterday...THEN, I saw the WOD for today...eesshh...

Warm-Up ~ Mobility (shoulders, wrists, hips)

3 x 10 UB T-n-G Power Clean
~ Add weight each set, rest as needed b/t sets
(2-3 min Rest should be sufficient)

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

Daliege ~ 115-135-155 / 6:06 (205#)
tb ~ 135-155-175 / 11:37*
*should have done 225# and went for reps and speed rather than struggle thru 275#...EGO got the best of me!

3 WOD's...

Getting ready for the Masters Regional's!

Warm-Up ~ Mini Leg Blaster & Mobility

1) 3 RFT ~ 
20 Pistols (35 Air Squats)
5 Muscle Ups (7 Pull Ups & 10 Dips)
10 Hang Power Cleans (135#/95#)

2) EMOM x 6min:
2 Bar Muscle Ups + 2 Squat Snatch (135#/95#)

3) EMOM x 10min:
odd = 3 Squat Cleans (185#/125#)
even = 25' HS Walk (or as far as you can get)

JB ~ 12:13 (10 Pull & 10 Dips) / Done (w/3 C2B)
Witt ~ 14:29 (75# & 10 pull ups) / Done @45# and Pull Ups
tb ~ 11:53 / done / done (HS @ 10'-6'-9'-8'-10'

Back to a Sat. WOD

Back to a Saturday WOD...

Codi Halbur is done in the Twin Cities and was back for Easter...
Needed to get a workout in, and we were happy to oblige him!

Nice little 3-Part WOD ~

Warm-Up ~ Wall Balls
3 rnds of 10 UB wall balls to target...as a group (Rest while others were going)

Clean & Jerk
Work to a heavy (not PR) Set

Bench Press 5x5 (climbing)

Conditioning
3 Rnds for REPS
1min Power Snatches (95/65)
1min Burpees over Bar
1min OHS (95/65)
1min Pull Ups

Drake ~ 185# / 135-140-145-155-165 /
About 10 reps per round...grouchy threw his sheet away b/c he was mad!

Ethan ~ 205# / 135-155-165-175-185 /
Snatch ~ 12-10-10 (32)
BoB ~ 15-12-10 (37)
OHS ~ 8-10-10 (28)
Pull Ups ~ 13-10-10 (33)
TOTAL (48-42-40) = 130 Reps

Codi ~ 195# / 135-155-165-175-185 /
Snatch ~ 9-6-6 (21)
BoB ~ 15-11-12 (38)
OHS ~ 9-6-6 (21)
Pull Ups ~ 18-18-14 (50)
TOTAL (51-41-38) = 130 Reps

Val ~ 165# / worked to 95# /
G2O ~ 12-10-10 (32)
BoB ~ 10-12-10 (32)
OHS ~ 10-10-10 (30)
Pull Ups ~ 12-14-13 (39)
TOTAL (44-46-43) = 133 Reps

tb ~ 225# / 185-195-205-215-225 /
Snatch ~ 17-11-11 (39)
BoB ~ 11-10-10 (31)
OHS ~ 18-13-15 (46)
Pull Ups ~ 15-13-15 (43)
TOTAL (61-47-51) = 159 Reps

Last Day...

...of Track & Field Practice, during Spring Break...

Ohhh, what to do for a workout???

Val was in doing some OHS & other stuff...

Britt came in and I was going to do one of two things:

#1) REST AGAIN...give the back some much needed rest & relaxation

#2) Bodyweight work...(Push Ups or Burpees)...

Well...Britt & I decided to do Burpees...250 of them!!!

It was a slow and argous process...

Britt varied with some DB's , Burpee Pull Ups etc

I did 50 regular, 50 onto a 25# Plate, 50 over the 25# Plate, 50 Burpee Pull Ups, 50 Regular

Val's WOD

OHS

Then Med-Ball Cleans & Burpees of some sort...