Strength & Conditioning

Thursday was a little bit of a strength day...

EMOM x 12 (or 4 rnds)
1st Min = 8 x Romainian Deadlift
(similar to stiff-leg DL but w/ slightly bent knees)
2nd Min = 40s Plank Hold on Elbows
3rd Min = 40 D/U

Then...

4 x 6 Bulgarian Split Squats (6 each leg)

Val ~ 115# RDL / 75# for all
Syd ~ 185# RDL / 2 x 95# & 2 x 115#
tb ~ 185# RDL / 2 x 95# & 2 x 115#

BSS were interesting...coordination, flexibility...all the little muscle groups were being hit!!!

Friday

The Night Watch (CFNE)
21-15-9-15-21
Wall Ball (30/20)
Box Jumps (30/24)
200m Run b/t Rnds

Halbur ~ 13:07
Val ~ 12:22
tb ~ 14:22

BTW ~ Codi Halbur got a JOB!!! Froedtert Medical is where he did some of his interning. That is where he will be for a while...

CONGRATS!!!

Naughty Nancy...

After a tough day yesterday (Heavy and lots of Cleans!!!)...

Now we are going with a little version of Nancy that does not look fun...challenging, but not fun...

Warm-Up ~ 
Run ~ Move
Burgener WU

SNATCH
AMRAP in 1min: Max Snatches (115#/80#)
1M REST
AMRAP in 1min: Max Snatches (155#/105#)
1M REST
AMRAM in 1min: Max Snatches (185#/135#)

Naughty Nancy
4 RFT ~
600m Run
25 OHS (140#/95#)

STRENGTH
4x6 Front Squats

Witt ~ X / 24:57 (4rnds @ 400m Run/45#)
Val ~ X / 26:05 (@75#) / 125# worked form and holds
tb ~ 16-10-3 / 28:51 (15-10 / 15-10 / 20-5 / 16-9) / X

Hulkster

Easy upper body warm-up w/ kids...

Clean & Jerk
EMOM x 10min
3 reps...you choose wt

Back Squat
Work to heavy set of 2

Gymnastic Work
50 Strict (yea, right) HSPU for time

HULK HOGAN
E2MO2M x 20:
3 Muscle Ups
5 Power Cleans (185#/135#)
7 Burpees
Record individual times for all 10 Rnds...

Syd ~ 135-165 / 315# / 30 HSPU w/ kip /
Hulk Hogan ~ Completed @ 155# & Pull Ups
:58/:58/:56/:59/:57/:53/:52/:55/:56/:1:05
Val ~ 95-135# / 185# / HSPU work w/ bands /
Hulk Hogan ~ Completed 1-3 @ 135#, then dropped to 115# & Pull Ups)
1:00/1:18/1:00/1:20*/1:10/1:00/:59/1:09/1:00/1:09
tb ~ 185# / 360# / 25 Strict in 6:05 (5-3-3-3-3-2-1-2-2-1)...then 25 deficit w/ kip /
Hulk Hogan ~ Completed Rx
1:10/1:09/1:10/1:09/1:17/1:31/1:22/1:20/1:35/1:29

Friday Fun...TABATA

30 Burpee Warm-Up...

Tabata Protocol (8 x 20s Work & 10s Rest)
Deadlift (185#/135#)
Box Jumps (24"/20")
Front Squat (135#/95#)
D/U
*No rest b/t exersises but the 10s Rest...move from one to the next!
**BJ = MUST Jump Up!!!Come down anyway you like (step-down or jump down)

Clean & Jerk
3x2 @80%
3x1 @85%
1x1 @90%
3x1 @85%
3x2 @ 80%

tb ~
Tabata
DL = 66 (10-10-8-7-7-8-8-8)
BJ = 51 (5-6-6-6-6-6-8-8)
FS = 35 (1-5-5-6-6-3-6-3)
D/U = 22 (0-35-35-25-29-31-30-35)
C&J = 195# / 210# / 220# / 210# / 195#

TEAMS!

Another little doozy...done with the kids today...

Opened w/ approximately a mile run for everyone...

A Starry Night
TEAMS of 3:
AMRAP in 7min:
50 Strict Push Press (95/65)
50 Strict Push Press (115/80)
Max Reps Strict Push Press (135/95)

REST 7 Min

AMRAP in 7min:
50 Front Rack Walk-out Lunges (115/80)
50 Front Rack Walk-out Lunges (135/95)
Max Reps FRWO Lunges (155/105)

REST 7 Min

AMRAP in 7min:
50 Push Press (135/95)
50 Push Press (155/105)
Max Reps Push Press (185/135)

Val-Kate-Tb ~  36 (12 each) / 53 (16-16-21) / 28 (13-8-7)
PP ~ 65-80-95 for Val & Kate

THEN...
Kate was working something and I saw a bunch of DU from her!!! Changing a weakness into a strength!!!

For Time:
12-9-6
Front Squats (185/135)
Bar Muscle Ups (TTB for Val)

Val ~ 6:?? (I think)
tb ~ 8:06 (FS breakdown=6-6 / 5-4 / 6 MU breakdown=4-4-4 / 3-3-3 / 6)

Mona Lisa

Warm-Up
20 Burpees
Leg Blaster
Burgener Warm-Up

SNATCH
EMOM x 5:
5 x T-n-G Squat Snatch, across

STRENGTH
EMOM x 10min:
2 x Back Squat, across

Mona Lisa (CFNE)
5 RFT ~
15 TTB
20 Cal Row
25 Wall Balls (20/14)

Syd ~ XX / 245# / 23:01
tb ~ 145# / 315# / 20:48
TTB+Row / WB (+break-up)
1:50 / 3:33 (15-10)
5:42 / 7:27 (8-8-9)
9:45 / 11:47 (6-6-6-7 w/ 3-5 breaths)
14:05 / 16:34 (5's w/ 5 breaths)
19:02 / 20:48 (25 UB)

Grace...

Well...here we go again...

Simple little @$$ kicker!!!

Grace
For Time:
30 Clean & Jerks (G2O) 135#/95#

Complex
5 Sets (rounds) of:
5 Push Press
5 Front Squats
5 Thrusters
2-3 Minutes rest b/t sets...
Do not put bar down until all 15 reps of the complex are completed...then your rest will begin
You choose the wt. to use...move up as needed.

Strength
Work to a 5 Rep Heavy DL

Wendt ~ 2:16 / 135-135-135-115-115
Halbur ~ 2:33 (115#) / 135-135-115-115-115
tb ~ 2:02 (PR) / 135-135-145-155-155 / No DL

HELTON = Hero

A great Saturday for a Hero WOD...

Warm-Up ~ Loosen Up

SNATCH
EMOM x 5 Min:
5 T-n-G Squat Snatches, across

HELTON
3 RFT ~
800m Run
30 DB Squat Cleans (50/35)
30 Burpees

Ethan ~ 95#/ 33:35 (35# DB)
C.Halbur ~ 95# / 40:54 (35# DB)
tb ~ 135# / 47:50 (40# DB)
Britt ~ 39 or less...started just after us

Momma Des WOD
2 Rnds of:
800m Run (while Charles watched everyone else)
30 Air Squats w/ Charles
15 Burpees (not w/ Charles)

A few more WOD's

This week has been a busy week to say the least...
VB Camp...
FB Camp...
BB Camp...
First week of the weight room...

ALL GREAT STUFF...To be this busy is fantastic, but it leaves little time to get the blog and workouts up...not to mention, get the workouts IN!!!

We did fit some in throughout the week however...
Here are some, and the results that I have...
If you did something...or I miss it, post to comments...

Tuesday
"STRICT" Nicole
AMRAP in 20 Min:
400m Run
Max Reps of Unbroken** STRICT* Pull Ups
*scale as needed, if you do not have many strict pull ups in your bag keep kipping
**When you let go of the bar, next round (400m) begins...

Val ~ 5 Rnds + 400m Run, 3 Pull Ups (50 Total Pull Ups)
tb ~ 5 Rnds + 400m Run (60 Total Pull Ups)
E ~ 7 Rnds (50 Total Pull Ups)

Wed = Rest

Thursday ~ TEAM WOD Day...
Teams of 3 (if you have them)
AMRAP in 7 Min:
50 Thrusters (95/65)
50 Thrusters (115/80)
Max Thrusters (135/95)
~ 3 Min REST
AMRAP in 7 Min:
50 Hang Power Clean (135/95)
50 Hang Power Clean (155/115)
Max Hang Power Cleans (185/135)
~ 3 Min REST
AMRAP in 7 Min:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max DL (275/185)

Val, Halbs, tb ~ Thrusters = 40 / HPC = 31 / (Val gone, 35-30-Max) DL = 52

Friday
Harley Love
6 Rnds
13 Thrusters (115/80)
14 C2B

tb ~ 18:05
Val ~ 18:30

A few WOD's

Last Friday morning (before leaving for State T&F)

10x2 Halting Clean Pull (complete pause at knees before 2nd pull)

20 RM Push Press (NOT Push Jerks)

Valtrex (comptrain style)
4 RFT ~
21 Pull Ups
15' HS Walk
9 Deadlift (255#/175#)

Valtrex (CFNE Style Modified by Val & E)
21 Pull Ups (Mod to HR Push Ups)
15 Box Jump Overs
9 DL

Val ~ 15:13 (Push Ups/Box Jumps)
Ethan ~ ?? / 135# / 11:55 (Push Ups/Box Jumps)
Oz ~ ?? / 115# / 11:25 (Box Jumps)
Witt ~ 17:46 (Box Jumps)
Daliege ~ 95# / 15:35 (Box Jumps)
tb ~ 135# / 18:31 (comptrain)

Saturday AM...down by the Mississippi River in La Crosse
Warm-Up
400m Run...50 Burpees

Indian & Eagle
3 Minute Run
3 Minute Max HR Push Ups
3 Minute Run
3 Minute Max Lungewalks
3 Minute Run
3 Minutes Max Air Squats
3 Minute Run

Finisher
Practice some HS Walks in the grass

Monday 6.8.15
1) With a 16 Minute Continuous Clock
A) EMOM x 14:
odd = Power Snatch + Hang Squat Snatch + Squat Snatch
even = 30' HS Walk (Mod. to 10')
B) With remaining time get to 5 RM Front Squat

2) With a 16 Minute Continuous Clock
A) EMOM x 14:
odd = 3 T-n-G Power Clean + 3 Front Squats
even = 3 Muscle Ups
B) With remaining time get to 5 RM Front Squat

3) Escape from Wonderland (Last was HERE)
3 RFT ~
75 D/U
50 Air Squats
25 Cal Row

Val ~ Escape ~ 16:29
tb
1A) 135# @ 1-3-5-7, 155# @ 9-11-13 / 10' HS Walks completed
1B) 255# x 3 (Failed for 5)
2A) 185# all / 3 UB MU everytime
2B) 235# x 5 REPS!
3) Escape ~ 14:02

Threesome Thursday...

Thursdays have gotten to be these great little strength Met-Cons...and they are fun with the group...
Everyone picks up everyone else...strengths and weaknesses all get pushed by each other in a hard working way!

Sooo...

Oz and JB did a Mile Run Warm Up...

D & I did some burpees... 20 or so...

Then...
Groups of 3 (one person working at a time)
AMRAP in 7 Minutes:
50 Back Squats (135#/95#)
50 Back Squats (155#/115#)
Max Reps @ 185#/135#
~ 3m REST
AMRAP in 7 Minutes:
50 Bench Press (135#/95#)
50 Bench Press (155#/115#)
Max Reps @ 185#/135#
~ 3m REST
AMRAP in 7 Minutes:
Max Reps of STRICT Pull Ups

Finisher (Beach Muscle Burn)
3 Giant Sets of:
25 HR Push Ups
20 Strict DB Shoulder Press (you choose wt.)
15 Ring Row (Mod. Pull Up)
10 DB Bent-Over Row (you choose wt.)

Giant Set means you move quickly (30s or less) from one lift to the next...
After all 4 lifts are completed take 2-3 minutes Rest b/t Giant Sets

Daliege was the odd man out...he did 20-20 and max reps while Oz, JB and I did the 3-man group...

Daliege ~
BSqt (115-135-155) ~ 14
Bench Press (95-115-130) ~ 2
Strict PU ~ 46

Oz, JB, tb ~
BSqt ~ 48 reps @185#
Bench Press ~ 17 @ 185#
Strict PU ~ 146 Reps

JB, Daliege and tb did the finisher...what a burnner!!!

Little Doozy...

There were some key parts to this little WOD...

Oz mixed and matched and is just getting stronger by the minute!

Snatches
5 x 1 Hang Squat Snatch (75%)
4 x 1 Low Hang Squat Snatch (80%)
3 x 1 Squat Snatch (85%)

Oz then did:
Clean & Jerk Complex
Work to heavy set of the following:
Power Clean + Squat Clean + Push Jerk + Split Jerk

The rest of us did a little of the Snatches...

Then:
Pilocarpine (sort of...)
5 RFT:
25 Cal Row
12 STRICT* Pull Ups
12 1-Arm DB Snatch (6 each arm)
*only strict if you can do 20+ Unbroken regular pull ups

Oz ~ thought I saw 135# on the Snatches...then not sure...
JB ~ 23:58
Wendt ~ 20:54
Daliege ~ 19:45
tb ~ Started Snatches, but just was not feelin' it... / 21:23

Catching Up...

We did do KELLY on Saturday...
FROM Saturday (5-30-15):
Halbur ~ 28:14
Ethan ~ 27:00
Val ~ 27:34
tb ~ 27:41 (5:34/4:59/5:14/5:44/5:38) all step ups...
HR after run was 162-167, after step ups = 110-120...wall balls
tb's wall ball break up per round
15-5-10 / 20-10 / 30 / 24-6 / 30

HERE are some old Kelly times:
4-1-13
8-14-12
4-5-12

Today was Great... Got a bit of Strength on...then a great push for a WOD...
OZ was a beast in Burpees!!!
JB was just Mr. Consistent...
AND he was able to be SMART (did not let the ego in) with the EMOM (PC + SC)...
Meaning he did not have to push into heavy weights just to prove he could do it!!!
Maybe he is learning...

Warm Up ~ 
Lots of running for Feidt, Oz & JB
tb - walking around and getting set-up

CLEAN WORK
EMOM x 10min:
Power Clean + Squat Clean (climbing)

ABILIFY (CFNE)
AMRAP in 12min:
100 D/U
50 Lateral Bar Burpees
30 Squat-Clean Thrusters (135#/95#)
10 Muscle Ups

Witt ~ Clean Practice / 156 (200singles & 65#)
JB ~ 115-185 / 172 (22 SCT)
Oz ~ 95-205 / 171 (21 (SCT)
Feidt ~ 95-205 / 165 (15 SCT)
Halbur ~ XX / 166 (16 SCT)
Britt ~ XX / 172 (22 SCT @115#)
tb ~ 135-135-155-155-165-185-195-205-225-235(F) / 180 (30 SCT)