Fast Friday...

East Coast Championship Online Qualifier is what CFNE is performing at the end of the week...
The ECC has been a huge event in January... A "tune-up" to the games...

Friday's WOD:

ECC #1
3 RFT ~
7 Muscle Ups
7 Squat Clean Thrusters (165#/110#)

EMOM x 20:
Odd: 1-5 reps of exercise of choice*
Even: 1-5 reps of exercise of choice*
*Pick some work you need to get better at

Syd ~ 5:30 (95#/Pull & Dips)
Val ~ 6:47 (65#/Pull&Dips) / Push Press (??Wt) / Sqt Therapy (7's each time)
tb ~ 11:37 (3:09-7:27-11:37) / HSPU (5-5-5-5-5-4-4-3-4-5) & Sqt Therapy (7's each time)

Work...

Time to get some work in!

After a few choices...and some tough decision making...we decided on this little baby...

Just in time for Daliege to walk in on!!!

Front Squat
Work to Heavy 3 Rep

AMRAP in 10min:
5 TTB (or K2E, if needed)
10 Push Ups
15 Air Squats

Oz ~ 185# / 9rnds + 5 push ups (and catching up to tb quickly!!!)
Daliege ~ XX / 7rnds + 10 push ups
tb ~ 225# / 9rnds + 7 push ups

Val then came in and did the AMRAP and then some Shoulder Press, Push Press and Split Jerk...
Val ~ 6 Rnds /65# SP - 95# PP - 135# Split Jerk (2Reps)

Sherwood

This little WOD is courtesy of Pat Sherwood... You have seen him during the Crossfit Games...

Afro Puffs (as called by CFNE)
3 RFT ~
5 Ring Muscle Ups (sub Bar MU, or Pull Ups & Dips)
10 Squat Cleans (135#/95#)
20 Box Jumps (24/20)

Gymnastics Conditioning
21-18-15-12-9-6-3 UB C2B Pull Ups

Oz ~ 10:17
Val ~ 8:33 (65#/ 5Pull+5Dips)
Daliege ~ 11:47 / 15-12-9-9-6-6-3-3 in 12:00
tb ~ 9:43 / 11:59

Ghost...

GHOST (past HERE)
6 Rnds ~
1st Min ~ Max Cal Row
2nd Min ~ Max Burpees
3rd Min ~ Max D/U
4th Min ~ REST
Repeat 5 more times...

Clean/Jerk
2 x 3 Cleans
Work to Heavy Complex ~ 1 Squat Clean + 1 Front Squat + 1 Split Jerk

tb ~ 23-23-23-23-23-25 (140 Cals) / 13-14-11-12-9-10 (69 Burpees) / 70-71-62-51-60-50 (364 D/U)
then... 185# for the 2x3 of Cleans / 165# Complex

LL...

...Cool J (not really, but it works)

Today is Friday... So we begin (after 100+ Wall Balls from yesterday) with the 20RM Back Squat!

YES!!! So excited!!!

20 RM Back Squat

Cool J (CFNE)
For Time:
27-21-15-9
Cal. Row
Power Snatch (75#/55#)

Oz ~ 145# / 10:32
tb ~ 225# (again) / 10:28

Quote of the day: "If you are going to put on 2.5# plates, you might as well put on 5#'ers!"

This has been a good week...really feeling it! Air Force WOD started the entire thing out and still don't think I have recovered from THAT one!

Laborers...

Wednesday was a good talk/reflection

Matthew 20:1-16 ~ Laborers in the Vineyard
Think about it... How does this apply to your life...
Do you feel you deserve more?

Thursday...We were Laborers...struggling thru the WOD...

Conditioning
AMRAP in 15:
10 Power Cleans (135#/95#)
20 Wall Ball (20/14)
30 D/U

E2MO2M x 10 (20min):
Power Clean + Squat Clean + Front Squat, climing

Gym Cond
EMOM x 10:
10 Burpee Box Jumps (24/20)

Val ~ 5 rnds + 10 PC / 95# 1-?? / XX
Oz ~ 5 rnds + 10WB / XX / XX
Daliege ~ 5 rnds / 115-115-135-135-135-155-155-155-155-155 / XX
tb ~ 4 rnds + 16 WB / 135-135-155-155-185-205-205-205-215-215 / Rnds 1-5x10 ~ 6-10x8

CREW...

ON A BOAT (careful with this video...explicit lyrics!)

HELEN...on a boat (CFNE)
3 RFT ~
400m Row
21 KB Swings (55/35)
12 Pull Ups

Strength
3 x 10 Back Squat, climbing

Core Work
3 Rnds NOT for Time:
20 GHDSU
25 Back Extensions

Oz ~ 10:46 / xxx / Core work Completed!
JB ~ 11:49
Daliege ~ 12:45
Val ~ 13:28
tb ~ 10:17 / 205-220-235 / Core ~ Complete!

Air Force +

GREAT WOD that popped up today...

AIR FORCE wod
For Time:
20 Thrusters
20 SDLHP
20 Jerks
20 OHS
20 Front Squats
EMOM perform 5 Burpees (begining @ 60s) until all the exercises are completed...

SNATCH
Work to Heavy 1 rep, do not go above 90%

2 x 2 Snatch Grip Push Press (1RM wt)

Gymnastics Conditioning
For time:
21-18-15-12-9-6-3 UB C2B Pull Ups
Take as much rest as you need but each set must be unbroken, if you fail to complete a set, rest longer and try again...

JB ~ 9:30 / Ab work
Oz ~ 12:30
tb ~ 8:58 / 175#/ 185# / 9:43 (37-3:00-5:25-7:05-8:33-9:43)

Ethan & Val did this on Sunday...I think:

5 RFT ~
1 Stair Lap
25 Lunge Steps
15 Wall Ball
5 Pull Ups

E ~ 17:03
Val ~ 17:29

FRIED...aye

As in our legs are fried!

Back Squat
20 RM

Dre
AMRAP in 20 min:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Jerks (185/135)
*20 Round limit...if you make 20 in under 20 minutes (yea, right) then you are done!

Oz ~ 135# / worked some Power Cleans or C & J
tb ~ 225# / 20:29... Just finished the last round [1-5 Rnds @ 185# (11:02)...then 6-10 Rnds @ 165#]

Improvement

Comes in many forms... sometimes it is strength...sometimes endurance...sometimes flexibility...sometimes coordination...sometimes stamina...sometimes power...you get the idea.

If we are working on all aspects, there should be a little improvement in all areas, MOST of the time. Or at least we would like to see that... 

Oz is improving, just not as much as he would like when focused on the Snatch!!! He is way better than he use to be...but not where he wants to be! A little "trust" issue with himself (getting under the bar)...and a little mental focus issue (the little man telling him he cannot)...

Sometimes you need the outside perspective...He is moving some serious weight, now some confidence in getting under the bar...or holding that much overhead...either way... he is about to make a HUGE breakthrough! GET READY...

Wednesday WOD was:

Matthew 18:23-35 ~ The Unforgiving Servant

Couple of thoughts I had:

Do unto others...

Also, reminds me of this:

"forgive us our trespasses,

as we forgive those who trespass against us"

Can you name the prayer that is from?

Todays little Burner:

This was AFTER Oz warmed up and was working his Snatch (and it is getting better)!

Cypress

AMRAP in 10 Min:

10 Toes to Bar

15 Wall Ball (20/14)

30 D/U

Daliege ~ 4 Rnds

Oz ~ 5 Rnds + 3 T2B

tb ~ 5 Rnds + 3 T2B

Notorious...

The WOD today is called Notorious...

Seems vaugly familiar but with little twists...
We have seen 3 Rnds of 500m Row and 12 exercise, 21 exercise...

Just not like this...
Christine is close, but it is BWT DL and only a 20 in Box Jump (not jump over)...

So this little doozy was:

Notorious
3 Rnds for Time:
500m  Row
12 Deadlift (225#/185#)
21 Box Jump Overs (24/20)

then, if you like...

EMOM x 14 Min:
even = 21/18 Cal row
odd = 1 Power Clean + 1 Hang Power Clean, climbing

Oz ~ 12:29
tb ~ 14:50 (missloaded to 255#) / got all 21 Cals...135-45-55-65-65-70-75

No idea what the Aerobic Crew did...

A Monday?!?

Glenn
For Time:
30 Clean & Jerks (135#/95#)
1 Mile Run
10 Rope Climbs (15')
1 Mile Run
100 Burpees

tb ~ finished rope climb at 21:54...got in from the run and the stopwatch was gone... SOB!!!
Started another one and did the 100 burpees in 11:14
So... 33:08 + 9-9:30 = 42:45 is what we will call it...

Oz was on a Hodge-Podge type day... PR in C&J I think... Then he did some other stuff...

Feidt, Jb & Maloney were the aerobic all-stars again... not sure what they did...

Tabata?!?!

It's Friday... so you know what that means...

20 RM ~ Back Squat!!!

Well, maybe you did not know what that means, but NOW YOU DO!!!

We will do a 20 RM for the next few weeks on Friday AM's ... a chance to increase the wt each week!
SEE & Feel the improvement!

So...warm-up...

20RM Back Squat

Kintner (CFNE)
Tabata protocal
Wall Ball (20/14)
SDLHP (95#/65#)
D/U
Row for Calories
*Perform all 8 sets at one exercise before moving to the next...
Only 10s REST b/t exercises as well...

Oz ~ Done & 115# 20RM
Feidt ~ Done / no 20RM
jb ~ Done / No 20 RM (he is allergic to weights!)
tb ~  205# for 20RM / 63 - 36 - 226 - 53

Net Gain

The Net ~ Matthew 13: 47-50

Hendricks (CFNE)
For Time:
50 Cal. Row
40 Walking Lunge Steps
30 KB Swings (70/55)
20 Burpees
10 Bar Muscle Ups (10 Pull Ups + 15 Bar Dips)
20 Burpees
30 KB Swings
40 Walking Lunge Steps
50 Cal. Row

Oz ~ 17:30-18ish
Dalaige ~ 18:57
tb ~ 18:57

Oz did this doozy on his own and thought he was SLOW...yea right!!!
D & I went together... he was leading after the row and gained some ground in the next few exercises... I finally had a chance to catch him in the 2nd round of burpees...then I hit the rower first for the last 50 Calories... I was about 5 calories in when he got to start and we finished at exactly the same time!!! It was a great WOD and push for each other...

10 minutes...

Warm-Up ~ 30-50 Burpees...
Clean Progression

Clean Complex
Work to Heavy set of the following:
Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

Hooper
AMRAP in 10min:
Ascending reps of 2's:
2 OHS (95#/65#)
2 Box Jump Overs (24/20)
*increase by 2 reps for each exercise every round (4...6...8..etc)

Strength/Skill
4 x 8 Front Rack Box Step-Ups (each Leg)
*Do not (try not to) push off trail leg

Oz ~ 14's + 15 OHS
Daliege ~ 155# / 12's + 4 OHS (2-4-6@95#/8-10-12@65#)
Val ~ Tech-105# / 14's + 15 OHS / 45#-65#
tb ~ 205# / 16's + 18 OHS & 3 BJO's / 95#

WOD's...

Friday WOD from CFNE:

Whatchamacalit
3 RFT ~
30 HPC (95#/65#)
30 Abmat Sit Ups
30 Box Jumps (24/20)

20 RM Back Squat (for tb)

30-20-10-20-30 Cal Row (Rest = Work) (for Val)

Val ~ 12:59 (@45-55-65, increased each rnd) / row completed
tb ~ 13:05 / 185#

Today (Monday - 10-5-15)
500m Run
Burgener Warm-Up
Squat Snatch Tech and progression

3x1 Squat Snatch (@85%)

1x10 Back Squat

BRODY
For Time:
1K Row
30 Deadlift (225#/155#)
50 Pull Ups

Oz ~ Completed Brody
tb ~
185 for Sqt Snatch 1st, 2nd & failed on 3rd...got 175# (all in the head) /
245# for BS /
Brody @ 12:22 (3:39.8 for 1K, 8:05 DL)

The Cardio Kings did 3 different rounds of 7 minute AMRAPs with 1-2 min Rest b/t each one

Hidden Treasure...

Matthew 13:44

Get a good warm-up in:
Loosen up those shoulders & hips
15 Arm Swings (across the front of body)
10 Arm Circles Forward (each arm separately)
10 Arm Circles Backward (each are separately)
10 Pass Thrus w/ White bar

2 x 6 Lungesteps, 6 Groiners, 6 Duckwalk Steps

Burgener Warm-Up

Snatch Build-Up to heavy (75% 1RM, if possible)

SNATCH WORK
For Total Time (75% 1RM, if possible)
3 Snatches
1 Min. REST
5 Snatches
2 Min. REST
7 Snatches
3 Min. REST
5 Snatches
2 Min. REST
3 Snatches
(String together, drop downs, etc...just get those reps in as quickly as you can...emphasis should be on FORM rather than speed!!!)

Escape from Wonderland (last is HERE)
3 RFT:
75 D/U
50 Air Squats
25 Cal Row

Daliege ~ 11:20 (135#) / 14:33 (60s singles @ 130-100-110)
tb ~ 11:20 (165#) / 13:11