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)

WOD's

Did the Spartan Race on Saturday w/ Drake and Bryce Tork...

Spartan Sprint my rear...it was all of 5 miles long with 20 up and downhill trips on a ski hill!
Awesome!!!

Monday = Rest...
There were some that did WOD's...just not sure what and who...

Tue ~ 
SNATCH
Heavy Complex
Power Snatch + Hang Squat Snatch + Squat Snatch + OHS

Conditioning
5 RFT~
12 Pull Ups
12 Burpees
200m Run

Strength/Gym
EMOM x 12
E = 3-6 Bar MU
O = 6 Heavy Thrusters, you choose wt.

Val ~ XX / 17:48 / Dips & 95#
Dalaige ~ XX / XX / Pull Ups & 125#
tb ~ 165# / 14:53 / 135#(1&3) 145#(5,7,9,11) & 3 M.U. each time

WED ~ 
Strength
Work to Max Complex:
Front Squat + Push Press + Thruster

Conditioning
Death by Thruster (65% of above wt)

Val ~ Did w/ kids this AM
Syd ~ 185# / XX
Wendt ~ 205# / 9 + 4 reps (@135#)
tb ~ 200# / 9 + 6 reps (@135#)

It's Wednesday...For OZ:
Psalm 121