Chunky
5 RFT ~
10 DB One-Arm Snatch (70#/55#)
20 Cal Row
5 Giant Set of:
5 Wt. Strict Pull Ups
5 Wt. Strict Dips
Rest as needed b/t rounds
ROW
3 x 350m Row, 30s Rest b/t
2 Minutes Rest
6 x 70m row, 1minute b/t
2 Minutes Rest
3 x 350m Row, 30s Rest b/t
tb ~ 10:47 / 35#-50# / 1:15.5-1:15.8-1:14.5...6 rnds of 70m...1:13.1-1:12.4-1:14.2
D ~ 8:50 / 20#-10# /
Bertag, Feidt & Kate did a 100, 90, 80...20, 10 chipper style workout...
What would life be if we had no courage to attempt ANYthing?
Tuesday, September 29, 2015
Monday, September 28, 2015
Monday AM...
Getting ready for ALICE training...
When the $#!+ hits the fan how will you react?!?!?
That is always the question... I would like to think I would react in an aggressive manner, but I really don't know...
AWAYS BE PREPARED...AND BE READY!!!
CHARLESTON CHEW
7 RFT ~
11 Front Squat (135#/95#)
10 Push Jerks (135#/95#)
5 Sets of Snatch Complex:
Snatch Pull + Snatch + OHS, climbing
For Time:
5 x 15 UB C2B Pull Ups (rest as needed, but you are on the clock)
tb ~ 18:16 / 135-145-155-165-175 / 9:57
Feidt, JB & Kate did 5 RFT of 30 WB, 30 Box Jumps, 400m Run
When the $#!+ hits the fan how will you react?!?!?
That is always the question... I would like to think I would react in an aggressive manner, but I really don't know...
AWAYS BE PREPARED...AND BE READY!!!
CHARLESTON CHEW
7 RFT ~
11 Front Squat (135#/95#)
10 Push Jerks (135#/95#)
5 Sets of Snatch Complex:
Snatch Pull + Snatch + OHS, climbing
For Time:
5 x 15 UB C2B Pull Ups (rest as needed, but you are on the clock)
tb ~ 18:16 / 135-145-155-165-175 / 9:57
Feidt, JB & Kate did 5 RFT of 30 WB, 30 Box Jumps, 400m Run
Sunday, September 27, 2015
Bergeron Beep Test...
Always a good thing to test yourself every once in a while on various WOD's...
THIS one is a killer...
Bergeron Beep Test
EMOM for as long as possible (15 min minimum):
7 Thrusters (75#/55#)
7 Pull Ups
7 Burpees
* when you fail to hit the mark with 7's, scale it to 6's, 5's or 4's and stay at that level for the 15 minutes
We went for 17 Minutes...
Drake ~ Started with 5's...1-5 @ 5 Reps, then 6-10 @4's, 11-16 @ 3's...last rnd @5's
Diego ~ Started w/ 5's...1-3 @ 5 reps, 4-10 @ 4's, 11-16 @3, last round 7 (feet on bar for PU)
tb ~ 7-7-5-5-5-4-4-4-4-4-4-4-4-4-4-5-7
WOW...did those last two sets HURT...Just gassed!!! 4's could be managable... I would have never made 5's...next time a combo of 4-5-4-5 I think...
Sheesh...Past BEEP TESTS HERE
THIS one is a killer...
Bergeron Beep Test
EMOM for as long as possible (15 min minimum):
7 Thrusters (75#/55#)
7 Pull Ups
7 Burpees
* when you fail to hit the mark with 7's, scale it to 6's, 5's or 4's and stay at that level for the 15 minutes
We went for 17 Minutes...
Drake ~ Started with 5's...1-5 @ 5 Reps, then 6-10 @4's, 11-16 @ 3's...last rnd @5's
Diego ~ Started w/ 5's...1-3 @ 5 reps, 4-10 @ 4's, 11-16 @3, last round 7 (feet on bar for PU)
tb ~ 7-7-5-5-5-4-4-4-4-4-4-4-4-4-4-5-7
WOW...did those last two sets HURT...Just gassed!!! 4's could be managable... I would have never made 5's...next time a combo of 4-5-4-5 I think...
Sheesh...Past BEEP TESTS HERE
Friday, September 25, 2015
CFNE
Skor
AMRAP in 10:
10 Power Snatches (105/75)
10 Box Jump Overs (24/20)
Feidt ~ 5 + 14 reps
Oz ~ 6 + 4 Reps
tb ~ 5 + 15 reps
AMRAP in 10:
10 Power Snatches (105/75)
10 Box Jump Overs (24/20)
Feidt ~ 5 + 14 reps
Oz ~ 6 + 4 Reps
tb ~ 5 + 15 reps
Thursday, September 24, 2015
Couple WOD's
Wednesday 9.23.15)
Matthew 13:33-35 "yeast"
Thursday (9.24.15)
5 x 5 Back Squat, work to heavy set
Toblerone (CFNE)
Max Distance on Rower in 5 Min
5 Min REST
Max Distance on Rower in 3 min
3 min REST
Max Distance on Rower in 1 min
Unbroken Muscle Ups...rest as needed b/t
1-2-3-4-5-6-7-etc
Daliege ~ XX / 1380-843-312
tb ~ 185-205-225-245-265 / 1341-843-300 / made it to 5 reps w/ 1st hour & 4 reps w/ 3rd hour
Matthew 13:33-35 "yeast"
Thursday (9.24.15)
5 x 5 Back Squat, work to heavy set
Toblerone (CFNE)
Max Distance on Rower in 5 Min
5 Min REST
Max Distance on Rower in 3 min
3 min REST
Max Distance on Rower in 1 min
Unbroken Muscle Ups...rest as needed b/t
1-2-3-4-5-6-7-etc
Daliege ~ XX / 1380-843-312
tb ~ 185-205-225-245-265 / 1341-843-300 / made it to 5 reps w/ 1st hour & 4 reps w/ 3rd hour
Tuesday, September 22, 2015
TWO WOD's
Monday
For Time:
50 Cal Row
50 Abmat Sit Ups
50 DL (135/95)
35 Cal Row
35 Abmat Sit Ups
35 DL (135/95)
20 Cal Row
20 Abmat SU
20 DL (135/95)
5 Set of Snatch Complex, climbing
Snatch Pull + Snatch + OHS
EMOM x 20 Min:
2 Strict HSPU
4 Kipping HSPU
tb ~ 18:31 / 135-1455-165-165-175(miss) / 2&4 1-5, 1&3 for 6,8,10,12,14,16 (every two minutes)
TUESDAY
1RM Jerk (from Rack)
AMRAP in 12min:
10 Jerks (135#/95#)
10 TTB
30 D/U (50 singles)
Daliege ~ 175# / 5 Rnds + 4 Jerks (1-2 @ 135, 3-finish @95 / Singles)
tb ~ 225# / 6 Rnds + 4 TTB /
For Time:
50 Cal Row
50 Abmat Sit Ups
50 DL (135/95)
35 Cal Row
35 Abmat Sit Ups
35 DL (135/95)
20 Cal Row
20 Abmat SU
20 DL (135/95)
5 Set of Snatch Complex, climbing
Snatch Pull + Snatch + OHS
EMOM x 20 Min:
2 Strict HSPU
4 Kipping HSPU
tb ~ 18:31 / 135-1455-165-165-175(miss) / 2&4 1-5, 1&3 for 6,8,10,12,14,16 (every two minutes)
TUESDAY
1RM Jerk (from Rack)
AMRAP in 12min:
10 Jerks (135#/95#)
10 TTB
30 D/U (50 singles)
Daliege ~ 175# / 5 Rnds + 4 Jerks (1-2 @ 135, 3-finish @95 / Singles)
tb ~ 225# / 6 Rnds + 4 TTB /
Friday, September 18, 2015
Pay Day
Oz was working on clean & jerks... anticipating a C&J wod like the website stated...
I, on the other hand read it as Cleans only...
Oz went heavier than he should have...and did not want to hurt worse than what he did...
So, I did the cleans...
Max Reps in 2 Min:
Cleans (185#)
3 M Rest
Max Reps in 1:45 Min:
Cleans (155#)
3 M Rest
Max Reps in 1:30 Min:
Cleans (135#)
3 M Rest
Max Reps in 1:15 Min:
Cleans (115#)
3 M Rest
Max Reps in 1 Min:
Cleans (95#)
EMOM x 10min:
1 x Back Squat
tb ~ 15-22-24-21-22 / 285#
Val did yesterdays WOD:
13-8-7-1-6 ~ 35 Total
I, on the other hand read it as Cleans only...
Oz went heavier than he should have...and did not want to hurt worse than what he did...
So, I did the cleans...
Max Reps in 2 Min:
Cleans (185#)
3 M Rest
Max Reps in 1:45 Min:
Cleans (155#)
3 M Rest
Max Reps in 1:30 Min:
Cleans (135#)
3 M Rest
Max Reps in 1:15 Min:
Cleans (115#)
3 M Rest
Max Reps in 1 Min:
Cleans (95#)
EMOM x 10min:
1 x Back Squat
tb ~ 15-22-24-21-22 / 285#
Val did yesterdays WOD:
13-8-7-1-6 ~ 35 Total
Thursday, September 17, 2015
Thursday...
Nice little interval...
5 Rnds:
3 Minutes to Complete:
200m Run
15 Wall Balls
Max Burpee Box Jumps (24"/20")
1 Minute Rest b/t Rounds...
Record # of Burpee Box Jumps per round!
Oz ~ 16-13-11-11-12 ~ 63 total
Dalaige ~ 15-12-13-11-12 ~ 63 total
tb ~ 9-10-10-11-10 ~ 50 total (bringing up the rear...)
5 Rnds:
3 Minutes to Complete:
200m Run
15 Wall Balls
Max Burpee Box Jumps (24"/20")
1 Minute Rest b/t Rounds...
Record # of Burpee Box Jumps per round!
Oz ~ 16-13-11-11-12 ~ 63 total
Dalaige ~ 15-12-13-11-12 ~ 63 total
tb ~ 9-10-10-11-10 ~ 50 total (bringing up the rear...)
Tuesday, September 15, 2015
Baby Ruth
From CFNE:
For Time:
200 D/U
75 Cal Row
50 DB Step Ups (men - 45#/24" / women - 30#/20")
5 x 10 Jerks (taken from the ground)
Oz ~ 13:50 (35#DB)
JB ~ 13:00
Daliege ~ 14:00 (35#)
tb ~ 14:45 / 95-115-135-155-175
For Time:
200 D/U
75 Cal Row
50 DB Step Ups (men - 45#/24" / women - 30#/20")
5 x 10 Jerks (taken from the ground)
Oz ~ 13:50 (35#DB)
JB ~ 13:00
Daliege ~ 14:00 (35#)
tb ~ 14:45 / 95-115-135-155-175
HAPPY BIRTHDAY
KATE MALONEY!!!
Monday, September 14, 2015
BACK...
to CFNE...
or rather CompTrain
Either way...it is Ben Bergeron programing...and he is GOOD!
You will be stronger, more agile, mobile and hostile after a few weeks on his program!
Today...
AMRAP in 15min:
5 Power Cleans (155#/105#)
5 Barbell Burpees
5 x 1 Pause OHS, climbing (10s pause at bottom)
4 x 1 Snatch Balance, climbing
3 x 1 Hang Squat Snatch, climbing
AMRAP in 6 min:
Ascending Rep Scheme of 3...6...9...12...etc
Unbroken C2B Pull Ups*
*if you break during a set...start over with the set of 3 and continue to work your way back up as far as you can...rest as needed but work for gaining the highest # of UB C2B's you can...
Val ~ 11rnds + 5 PC (@75#)
tb ~ 14rnds + 5 PC / OHS ~ 145-155-165-175-185 / later for the others...
JB, Oz & Feidt did the AMRAP in 15 for fun...no scores... pretty neat, watching them work so hard w/o caring who is first ;-)
or rather CompTrain
Either way...it is Ben Bergeron programing...and he is GOOD!
You will be stronger, more agile, mobile and hostile after a few weeks on his program!
Today...
AMRAP in 15min:
5 Power Cleans (155#/105#)
5 Barbell Burpees
5 x 1 Pause OHS, climbing (10s pause at bottom)
4 x 1 Snatch Balance, climbing
3 x 1 Hang Squat Snatch, climbing
AMRAP in 6 min:
Ascending Rep Scheme of 3...6...9...12...etc
Unbroken C2B Pull Ups*
*if you break during a set...start over with the set of 3 and continue to work your way back up as far as you can...rest as needed but work for gaining the highest # of UB C2B's you can...
Val ~ 11rnds + 5 PC (@75#)
tb ~ 14rnds + 5 PC / OHS ~ 145-155-165-175-185 / later for the others...
JB, Oz & Feidt did the AMRAP in 15 for fun...no scores... pretty neat, watching them work so hard w/o caring who is first ;-)
Friday, September 11, 2015
Double Down...
Feidt found a little beauty of a workout and we modified it to THIS:
For Time:
1000M Row
50 D/U
30 Burpees
15 GHS Sit Ups
500m Row
50 D/U
30 Burpees
15 GHS Sit Ups
Feidt ~ 17:58
tb ~ 14:59
Cool Down Run ~ 800m
For Time:
1000M Row
50 D/U
30 Burpees
15 GHS Sit Ups
500m Row
50 D/U
30 Burpees
15 GHS Sit Ups
Feidt ~ 17:58
tb ~ 14:59
Cool Down Run ~ 800m
Thursday, September 10, 2015
Push Ups...
Bodyweight Work... Lots of Push Ups!
For Time:
3 Rnds: 50 HR Push Ups + 50 Air Squats
800m Run
3 Rnds: 50 HR Push Ups + 50 Air Squats
Feidt ~ 33:45
Daliege ~ 36:20 (not HR Push Ups after 1st Rnd)
tb ~ 36:04
Gonna feel this one tomorrow in the chest...
For Time:
3 Rnds: 50 HR Push Ups + 50 Air Squats
800m Run
3 Rnds: 50 HR Push Ups + 50 Air Squats
Feidt ~ 33:45
Daliege ~ 36:20 (not HR Push Ups after 1st Rnd)
tb ~ 36:04
Gonna feel this one tomorrow in the chest...
Tuesday, September 8, 2015
Thrusters...
Warm up on your own...
Oz had his whole WOD done before we even started... 6:15!
We then did
5 RFT ~
10 Thrusters (95#)
5 Pull Ups
JB ~ 5:55
Daliege ~ 7:47
tb ~ 6:00
WOW... quite the little doozy...
Oz had his whole WOD done before we even started... 6:15!
We then did
5 RFT ~
10 Thrusters (95#)
5 Pull Ups
JB ~ 5:55
Daliege ~ 7:47
tb ~ 6:00
WOW... quite the little doozy...
Monday, September 7, 2015
Labor Day
Rowing...
6 x 500m Row w/ 60s Rest b/t
(500m Row/60s Rest is an interval workout on the C2 Rower)
tb ~
1:50.6 / 28 s/m
1:46.4 / 29 s/m
1:52.8 / 23 s/m
1:49.0 / 34 s/m
1:51.0 / 23 s/m
1:51.7 / 29 s/m
1:52.7 / 31 s/m
6 x 500m Row w/ 60s Rest b/t
(500m Row/60s Rest is an interval workout on the C2 Rower)
tb ~
1:50.6 / 28 s/m
1:46.4 / 29 s/m
1:52.8 / 23 s/m
1:49.0 / 34 s/m
1:51.0 / 23 s/m
1:51.7 / 29 s/m
1:52.7 / 31 s/m
Little Beauty
Was what this little WOD was...
800m Run
30-20-10 of the following:
~ GHD Sit Ups
~ Burpees
800m Run
Oz ~ 800m Run
Feidt ~ 18:00
tb ~ 18:11
Thursday, September 3, 2015
The Countdown...
10-1 does not seem that much...
55 Reps of each exercise...
Moving, transitioning...
Now take the med-ball with you when you go...Oh, boy!
10, 9, 8...3,2,1 for time
Wall Ball
Burpee w/ Ball (chest to ball, ball above head & feet leave floor)
Pull Ups w/ Ball (if possible)
25 Lungewalk steps b/t every round...
Daliege ~ 30:07
JB ~ 35:49
Feidt ~ 35:25
Oz ~
Val ~ 32:33
tb ~ 32:37 (30# ball for all WB, and 9,7,5-1)
55 Reps of each exercise...
Moving, transitioning...
Now take the med-ball with you when you go...Oh, boy!
10, 9, 8...3,2,1 for time
Wall Ball
Burpee w/ Ball (chest to ball, ball above head & feet leave floor)
Pull Ups w/ Ball (if possible)
25 Lungewalk steps b/t every round...
Daliege ~ 30:07
JB ~ 35:49
Feidt ~ 35:25
Oz ~
Val ~ 32:33
tb ~ 32:37 (30# ball for all WB, and 9,7,5-1)
Tuesday, September 1, 2015
First Day...
Here we go... First Day of School Year 2015-2016...
Let's get this started with a BANG!!!
INTERVALS...
4 Intervals for Time:
Where 1 Interval is:
25 Wall Balls*
150m Run (1 Lap on Indoor Track)
20 Wall Ball*
150m Run
15 Wall Ball*
150m Run
~ 1 Minute REST b/t INTERVALS
2nd Interval = Box Jumps
3rd Interval = KB Swings
4th Interval = Pull Ups (sub Jumping Pull Ups, if needed)
Witt ~ 36:18 (7:20/16:04/25:53)
Feidt ~ 25:35 (4:23/9:40/18:27)
Oz ~ 25:53 (skipped last lap...forgot)
JB ~ 26:15 (jmp pull ups)
tb 27:03 (5:27/12:24/19:14)
GREAT WAY to get the day started...with the best crew on earth... motivated and competed!
Let's get this started with a BANG!!!
INTERVALS...
4 Intervals for Time:
Where 1 Interval is:
25 Wall Balls*
150m Run (1 Lap on Indoor Track)
20 Wall Ball*
150m Run
15 Wall Ball*
150m Run
~ 1 Minute REST b/t INTERVALS
2nd Interval = Box Jumps
3rd Interval = KB Swings
4th Interval = Pull Ups (sub Jumping Pull Ups, if needed)
Witt ~ 36:18 (7:20/16:04/25:53)
Feidt ~ 25:35 (4:23/9:40/18:27)
Oz ~ 25:53 (skipped last lap...forgot)
JB ~ 26:15 (jmp pull ups)
tb 27:03 (5:27/12:24/19:14)
GREAT WAY to get the day started...with the best crew on earth... motivated and competed!
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