End of Year...

Finishing off 2016 with a bang...or rather a with a huff-and-a-puff...trying to catch my breath...

WU
Roll / Mobilize

3Rnds ~
4 Warrior Squats
4 Spidey & Reach
12 Sit Ups
12 Cal Row

10 Wall Squats

BB Warm-Up

SQUAT CLEAN
AMRAP in 2 min of Squat Clean @ 135#/95#
2 min REST
AMRAP in 2 min of Squat Clean @ 185#/115#
2 min REST
AMRAP in 2 min of Squat Clean @ 225#/145#

10 Min REST...Then begin...

FINAL COUNTDOWN
3 Rnds for Time:
20/15 Cal Row
16 Thrusters (95#/65#)
20/15 Cal Row
17 TTB

tb ~ 20 / 12 / 6 / 15:54 (rows got tough and slower...thrusters 10-6 / 9-7 / 4-4-4-4...TTB = UB)

Goal was to keep moving and go from one transition to the next...begin quickly. If you have to break-up movements, break them up b/t reps...
FAIL for me... I just cannot get that moving... 20-30 sec after 2nd row the then 17 UB...
That time was to just catch my breath...sheesh...
I need to build the engine A LOT better if I want any chance in the open...

In the beginning was the Word, and the Word was with God, and the Word was God.

Get Ready...

New Year is coming... Ring it In!

WU ~
Roll / Move

3min Light Bike
3 Rnds ~
3 Spidy & Reach
5 Strict Pull Ups
3 Walkouts
5 Wall Squats

BB Warm-Up

High Hang Snatch (2 sec Pause @ Hang)
EMOM x 8min
2 x 2 @ 60%
2 x 2 @ 65%
2 x 2 @ 70%
1 @ 73%
1 @ 75%
(tb @ 135-145-160-165-170)

Snatch-Grip DL
5 x 3
(tb @ 190-205-215-225-235)

Ring It In (Comptrain)
For Time:
10 Ring MU
100 D/U
20 Squat Snatches (135/95)
100 D/U
10 Ring MU

Row + HSPU
EMOM x 14:
odd = 15/12 Cal Row
even = Max Kipping HSPU in 30s

Wendt ~ ?? / 215 / 15:30 (7 ring then 3 bar, last 10 were bar MU) / killed the HSPU!
tb ~ 170 / 235 / 12:58 (3-3-2-2 & 2-2-2-1-1-1-1 for HSPU...1:30-3:30-7:15-9:00-12:58 splits) /
HSPU = 55 (+4 from last...7-7-8-8-8[4-4]-8[4-2-2]-9[3-3-3])

Holy God we praise Thy name!

Drink it Up....

After a nice little warm-up...

Nic and Val did Mondays little bitch Ignition (HERE)
Syd ~ 15's + 15 (105 Reps)
Val ~ 15's + 12 (103 Reps)

Warm-Up
Move/ Roll

500m Row
9 Spidy & Reach + 9 Walkouts
350 Row
7 S&R + 7 Walkouts
200 Row
5 S&R + 5 WO

BB Warm Up

Squat Stamina
EMOM x 12:
o = 3 Front Squats (60% F.Sqt Max)
e = 6 Back Squats (60% F.Sqt Max)

TRIPLE SEC
5 Rnds of:
4 min WORK : 4 min REST:
30 Cal Row
15 Burpees over Rower (lateral)
Max # of 10m Shuttles w/ Remaining Time

tb ~ 170# / 85 total shuttles (suttles = 16-18-18-16-17)
had 1:05-1:10 for run time
30 cal in: 1:09(5.5) - 1:05(6) - 1:00(7) - 1:00(6.5) - 1:05(5.5)
Burpees were a BITCH!!!

Holy Innocents, pray for us!

12 Days

Well...here we go again... THIS is the 9th Annual 12 Days of Christmas WOD...

D & I did one on Saturday...but this one was longer!

"Rib Lake/Kromenacher" Special at the end!!!

12 Days WOD
1- VB Suicide Run (10-20)
2- Wall Crawls
3- Frog Complex's (75/45) Squat Clean Thruster + Back Squat Thruster = 1 Rep
4- TTB (alt = K2E or hanging knee lifts)
5- Burpees
6- Box Jump Overs (3 Blue / 2 Blue)
7- HR Push Ups
8- OH Lungewalk Steps (25/10)
9- KB/DB One-Arm Snatch (35/10)
10- GHD Sit Ups (alt = 4-cnt Flutter Kicks)
11- Wall Ball (20/14)
12- (Wo)Manmakers* (pick your DB wt)
*this is the Rib Lake/Kromenacher special...Push-up to Row w/ Rt, Push Up to Row with Left, jump feet up & Squat Clean to Thruster with the DB's = ONE REP

Before

After

Carson D ~ 39:32
Derringer ~
Oz ~ 41:30
T.Wendt ~ 41:36

2nd Day of Christmas

Two Turtle Doves...
Turtle Doves symbolize the love b/t a husband & wife...

Good to see some kids in Wt. Room!!!

WU
Mobilize
RPR ~ Psoas, Hamstrings, Glutes, Quads & Shoulders on me
Activation

SNATCH WORK
With a Running Clock:
0-5min...Work to:
Heavy Pausing (2sec) OHS

5-10min...work to:
Heavy Snatch Balance

SNATCH Complex
10-15 work 2-3 sets of the following(record last set):
Snatch-Grip DL + 2 High Hang Snatch Pulls + High Hang Squat Snatch

SNATCH
OTM x 10:
15-65% x 2
17-70% x 2
18-75% x 1
19-70% x 2
20-75% x 2
21-80% x 1
22-REST
23-83% x 1
24-85% x 1
25-90% x 1

On the 30:00min Mark Begin:
IGNITION
AMRAP for 9min:
Ascending Ladder (3-6-9...etc)
Power Snatch (75#/55#)
Wall Balls (20/14)

TTB + D/U Volume
EMOM x 12:
odd = ## D/U*
even = Max TTB in 40s
*D/U work as follows:
Lvl #1 = 30s D/U's
Lvl #2 = 20 D/U
Lvl #3 =30 D/U
Lvl #4 =40 D/U
Lvl #5 =50 D/U
Pick one as long as you can get in 30sec!!!

Oz ~ ?? / ?? / ?? / heavy snatch was 155# / 124 Reps (15's + 16 WB)
tb ~ 235# / 165# / 155# / 185-190-200(miss) / 120 Reps (15's + 12 WB) / Lv1 5 (1-5 all UB/6=35-15)
TTB=108 (21-18-18-16-16-19)

Oz was a monster on ignition...REFUSED to let me pass him! He would run thru WB like nothing...I would catch him on Snatch, then he would pass on WB...SOB has an engine that will not quit AND he is so darn mentally tough... The good Lord put a stubborn streak in that guy and now he is putting it to good use! Praise be the Lord!

UPDATE (Wed - 12.28.16) - IGNITION
Syd ~ 15's + 15 (105 Reps)
Val ~ 15's + 12 (103 Reps)

12 Days...

It's the day before Christmas and all thru the house...
Not a creature was stirring, but Drake and I...
Decided to come and do a 12 Days WOD...CFNE/Comptrain Style...

WU ~
Mobilize and Activate...

Ring Muscle Up Re-Test (last was 17)
1:30 Max Ring MU
60s REST
60s Max Ring MU
30s REST
30s Max Ring MU

Bar-Facing Burpees (Re-Test from HERE)
2min Max Bar-Facing Burpees
30s REST
1min Max Bar-Facing Burpees
30s REST
30s Max Bar-Facing Burpees

12 Days of Crossfit
For Time:
1-Squat Snatch (115#/80#)
2-Box Jumps (30/24)
3-Push Press/Jerk
4-TTB
5-Hang Pwr Cleans
6-HR Push Ups
7-Deadlift
8-Pull Ups
9-KBS (70/55)
10-Lungesteps (each leg)
11-Wall Balls (20/14)
12-Cal Row

Drake ~ xx / 58 (30-17-11) / 28:13 (12-1 was 6:17)
tb ~ 20 (11[4.3.2.1.1]-6[3.1.1.1]-3[1.1.1]) / 62 (34-20-8) / 29:34 (12-1 was 5:25)

Joy to the world! Let earth receive her King!

Clean this up!!!

Warm-Up
Roll-Move-Activate

3min Light Bike
3 Rnds
3 Spidy & Reach + 5 Push Ups + 3 Walkouts + 5 Pause Wall Squats

BB Warm-Up

STRICT HSPU
1 Max Att. @ STRICT HSPU

Front Squat
Every 90sec begin:
5 @ 65%
3 @ 70%
1 @ 75%
5 @ 65%
3 @ 70%
1 @ 80%
5 @ 65%
3 @ 70%
1 @ 85%

Clean Complex
7 Sets of the following complex:
2 x Pausing Clean DL + Power Clean
Begin @ 40% and slowly climb

CANNON FODDER
4 Rnds of 3 Minute Work Window
7 Power Cleans (165/110)
21/15 Cal Bike
Max Cal Row w/ remaining time
1 Minute Rest b/t Rounds

Halbur ~ did the work... used rower w/o the monitor
Jones ~ Worked it
STAN ~ CF ~ 16-13-19-20 (68 total Cals)
tb ~ 190-205 & 220-235-250 / 100-135-135-145-165-185-205 / 26-27-17-22 (92 Total Cals)

Next week schedule (for anyone interested):
M = 8am
T = 8am 12 Days of Christmas WOD
W = 9am
R = 9am (Sentry Classic BB / Hockey Holiday Tourny- Dells)
F = ?? 9am  (Sentry Classic BB / Hockey Holiday Tourny- Dells)

Tree or Three???

Warm-Up
3 Laps (400m Run)
9 Spidy & Reach + 9 Walkouts
2 Laps
7 Spidy & Reach + 7 Walkouts
1 Lap
5 Spidy & Reach + 5 Walkouts

CHRISTmas Threes
With a Running Clock:
3 Min Window:
75 D/U
AMRAP in the rest of the time of: 15 Deadlift (185/135) + 15 Bar-Facing Burpees
3 MIN REST
3 Min Window:
75 D/U
AMRAP in the rest of the time of: 10 Deadlift (225/155) + 10 Bar-Facing Burpees
3 MIN REST
3 Min Window:
75 D/U
AMRAP in the rest of the time of:15 Deadlift (275/185) + 5 Bar-Facing Burpees

Deadlift Aux Work
3 Supersets (for wt...not for time)
6 x Bent-Over Row
12 x RDL

Conditioning
EMOM x 12 min:
odd = 1 Stair Lap
even = Max Reps UB Wall Balls

Witt ~ 12Burpees / 9 Burpees / 1rnd + 3 Burpees
Jones ~ 1rnd + 1DL / 1 rnd + 6DL / 1rnd + 5DL
Halbur ~ 1rnd / 1rnd + 6DL / 2rnd + 2DL (185-205-225)
STAN ~ 1rnd + 15DL / 1rnd + 4burpees / 3rnd (135-185-225)
tb ~ 1rnd + 5DL / 1rnd + 10DL / 2rnds + 1burpee / 135-155-175 / 31-21-22-25-21-22 (142 Total)


I rejoice heartily in the Lord, in my God is the joy of my soul;

Hi-Ho the...

Mistletoe!

12 Days of Christmas... Tuesday, Dec. 27th 8am

Spread the word!!!

WU/Activation/Primer

Roll...

300m Row

3 Rnds ~ 9 Sit Ups + 6 Push Ups + 3 STRICT Pull Ups

300m Row

BB Warm-Up

C2B Pull Ups (retest from 11-4)

AMRAP in 1:30: Max Reps C2B*

60s REST

AMRAP in 60s: Max Reps C2B*

30s REST

AMRAP in 30s: Max Reps C2B*

*or scaled to what you need

MISTLETOES

3 RFT~

500m Row

12 Push Jerk (155/105)

15 TTB

Fini$her

~ 50 Hip Extensions

~ Bulletproof Shoulders

Oz ~ did Comptrain's Row Conditioner Preset ~ (v1:40/20r...9) then worked thru the 12/15's

Halbur ~ 11:31 (135# & 2 running laps)

Daliege ~ 13:50 (bike & 135)

STAN ~ 13:00 (95)

tb ~ 71 (15-10-10-5 / 7-6-5-3 / 5-4-1) / 11:24 (1:55/1:59/2:12rower / splits=3:35-7:40-11:24) / 

This stuff is working...from mindset to conditioning...feeling better, thinking better...doing better!

And now we follow You with our whole heart, we fear you and we pray to you.

~end of Azariah's Prayer in the furnace

E-Beth

Not a good day...GREAT weekend (Chicago for RPR)but not a good Monday (too much travel)
Just wait till I get a hold of a few of you for "RESET"... you will not believe it...

Warm-Up
Roll
500m Row
3 Rnds ~
5 Push Ups
7 Sit Ups
9 Hip Ext.

BB Warm Up

Continuous Clock
0:00 begin:
6 Rnds of Max Kipping HSPU in 30s w/ 30s Rest
~ for total Reps

@ 10:00 Mark begin
2 Min of Max D/U
~ for Total Reps

@ 25:00 Begin
ELIZABETH (past HERE)
21-15-9
Squat Clean (135/95)
Ring Dips

Row Cond.
3 Rnds of the Following:
200m @ 2:00/500 pace
200m @ 1:45/500 pace
200m @ 2:00/500 pace
200m @ 1:49/500 pace
2 Min Rest b/t Rnds (800m = 1 Rnd / these are consecutive 200m rows)

tb ~ 41 (10-7-5-7-5-7) / 150 (sucked) / 9:18 (not best, but not worst)

WU
Mobilize
3 Rnds:
3 Spidey & Reach
5 STRICT Pull Ups
3 Walkouts
5 Wall Squats w/ Pause

BB Warm-Up

Front Squat Complex
1 Complex = 1 Pausing Front Squat (2sec) + 1 Front Squat
OTM x 10 (11):
1 = 3 Complexes @ 40%
2 = 2 Complexes @ 50%
3 = 1 Complex @ 55%
4 = 1 Complex @ 60%
5 = 1 Complex @ 70%
6-10(11) = 1 Complex (climbing)

BLITZEN
5 RFT ~
20/16 Cal Row
10 Thrusters (115/80)

Fini$her
OTM x 7
0-1-2 = 10 Bar-Facing Burpees
3-5 = Max D/U
5-6-7 = 10 Bar-Facing Burpees
*SCORE is Total D/U's

STAN ~ 11:24 (95#)
Witt ~ 12:36 (45#) [2:11-4:37(2:26)-7:11(2:34)-9:59(2:48)-12:36(2:37)]
tb ~ 185-205-225-245-250-255 / 10:05 (10's UB) / 131 D/U

Awesome splits by Witt today... really pushed herself with this one! Constant movement and stayed under 3min per round. Pushed that last round...great work...
My goal was to do the 10 Thrusters UB...did it and it may have cost me the last round... Should have just picked up the bar and got 3-4 out of the way...tried to take a few breaths and try again... instead I took to long trying to get the last round UB...got off rower @ the 9:10 mark... refused to look at the clock before grabbing the bar...
Rnd #1 completed on the 1:38 mark / Rnd #2~3:35 / Rnd # 3~5:40 / #4~7:50...
BIG slow-down on Rnd #3...3:05!!! I looked at the clock after the rower on Rnd #5
 after the rower on round #5 (9:10)...Dang-it... Just no push for the finish... Wanted Under 10min!!! But had no Air...
Mental weakness!

The Lord is God; we are His people, the flock He shepherds.

Posterior Chain!

Chief is over...now some mobilization and posterior chain work!!!
First we need to mobilize what we worked yesterday...that means GOOD warm-up

WU ~ 
Roll / Move
500m Row + 9 Spidy & Reach + 9 Walkouts
350m Row + 7 S&R + 7 WO
200m Row + 5 S&R + 5 WO

BB Warm-Up

DEADLIFT (old-man Strength)
With a 10min Running Clock...
Work to a 3-REP (touch-n-go) Deadlift...get to heavy set (no max)

OASIS
3 RFT ~
500m Row
12 Deadlift (275/185)
18 TTB

CA$H-Out
3 Supersets:
10 DB Bent Row (Left)
20 Band Pull Aparts
10 DB Bent Row (Right)
20 Band Pull Aparts
*60-90s Rest b/t Supersets

Jones ~ Came in and mobilized...her back is not doing well...stiff, sore...
STAN ~ XX / Did Oasis...did not see his time, but was doing well...
Halbur ~ 295# / 13:53 (205/knee lifts)
tb ~ 365# / 13:23 (Rows~1:58/2:01/2:05 / 6-3-1-1-1 [1&2] 8-1-1-1-1[3] / 18's UB) / $$ done...

Give joy to your servant, O Lord, for to you I lift up my soul.

Chief

This is quite a WOD...CLASSIC!

The Chief...history HERE

Warm-Up...

Roll / Move

30s Singles

3 Rnds~

12 Air Squats

9 Sit Ups

6 Push Ups

30s D/U

STRICT HSPU

EMOM x 12

1 = 4 Strict HSPU

2 = 3 Strict HSPU

3 = 2 Strict HSPU

4 = REST

(repeat 2 more times)

The Chief

5 Rounds of the following:

AMRAP in 3min:

3 Power Cleans (135/95)

6 Push Ups

9 Air Squats

60s REST

(only full rounds count today!!!)

Mid-Line

3 Rnds (continuous clock)

0-2 = 30 cal Row

2-4 = 100 D/U

4-6 = 25 GHD Sit Ups

Bulletproof Shoulders

Halbur ~ Strict DB Press / 5-4-4-4-5 (396reps)

Daliege ~ Strict DB Press / 5-4-4-4-4 (378reps)

tb ~ HSPU #1~5-4-3 / #2&#3~4-3-2 / 5-5-5-5-5 (450reps) / Mid, completed

Dirty Monday...

Day to get after it... Dirty...dirty...dirty!!!

Warm-Up...roll and move...

5x3 Sotts Press (increase wt. ONLY if you can keep heels down and no bounce to push)

Snatch Activation
5 Sets (60s b/t sets)
2 Muscle Snatch
2 Snatch Balance
1 HH Pause Snatch

SNATCH
EMOM x 11:
3 @ 55%
2 @ 65%
1 @ 75%
REST
3 @ 65%
2 @ 75%
1 @ 80%
REST
1 @ 85%
1 @ 87%
1 @ 90%

DIRTY 30
30 Reps of all For Time:
Box Jumps (24/20)
C2B Pull Ups
KBS (55/35)
Front Squat (115/80)
T2B
Push Press (115/80)
Deadlift (115/80)
Wall Ball (20/14)
Bar-Facing Burpees
D/U

Muscle Up Work (For Total #)
30s Max Reps MU / 30s REST
60s Max Reps MU / 60s REST
90s Max Reps MU

Witt ~ XX / 25:27
Jones ~ XX / 23:58
Halber ~ ??
tb ~ Snatch 140-50-60/50-60-70/185-185-195 / 21:19 / 18total MU
D30...worked on smaller sets and 10s b/t things...thought was 300 Reps for time vs. 10 sets of 30...
"JUST START" was the mantra stated by the great coaches on comptrain...
4-2 / 2-2-1-1 / 1-1-1-1-1-1-x were my MU sets...failed quickly

I can do all things through Christ who strengthens me!

COLD Day...

Get use to the cold...10 degrees out this AM...
Ethan came out

Warm Up
Foam Roll & Static Holds (couch stretch is actually good now)

3 Rnds
4 Warrior Squats
4 Groiner w/ Twist/Reach
10 Sit Ups
15 Cal Row

10 Wall Squats (10s per Rep)

BB WU

CLUSTER
EMOM x 14min:
odd = 10 TTB
even = 2 Clusters (Sqt-Clean-Thruster*)
*emphasis on thruster is the push...use the HIPS & no rebend (no Jerk action)

POLAR EXPRESS
For Time:
40 Cal Row & 20 Thrusters (115/80)
30 Cal Row & 15 Thrusters (135/95)
20 Cal Row & 10 Thrusters (155/105)
10 Cal Row & 5 Thrusters (185/125)

RECOVERY
3 Min SLOW Row
2 min each:
Quad/Adductor Foam Roll
Couch Stretch
Pigeon

Ethan ~ 95-115-135-145-155-165-175 / 21:08 (95-115-135-155)
tb ~ 135-35-55-65-80-90-200 / 18:01 (8-7-5/9-6/7-3/5 w/ belt / Black Rower)

Ahhh...Push-It

Great WOD today...

A relatively quick warm-up then right into the Avalanche...

WU
Foam Roll/Mobility/Activate
3 Rnds~
3 Groiner w/ Reach
3 Walkdowns
3 STRICT Pull Ups
10 Abmat Sit Ups
15 Cal Row

BB Warm-Up

AVALANCHE
AMRAP in 15min:
12 Box Jumps (30/24)
9 Power Snatch (115/80)
6 Bar Muscle Ups (6 Pull Ups if you don't have MU)

BURPEE Finisher (if you have time)
For Time (60s Rest is INCLUDED in the total time):
25 Bar-Facing Burpees
60s Rest
25 Bar-Facing Burpees

Witt ~55#/Mod PU/20"~ 6rnds + 17 Reps (179 Reps)
Jones ~65#/Feet-on-Bar20"~ 6rnds (162 Reps)
tb ~Rx~ 5rnds + 18 Reps (153 Reps) / 3:47 (1:36/1:11)

Witt was a monster! She paced early rounds with some breathing strategy, then hammered it home for rounds 5, 6 and the beginning of the 7th Round.
Since I like breakdowns and was doing warm-up while those two were working...
Witt = 2:23-4:42-7:15-9:40-11:50-13:58 were her rounds...
1 = 2:23 / 2=2:19 / 3=2:33 / 4=2:25 / 5=2:10 / 6=2:08...again...awesome PUSH on the last 3 rnds!
tb = 2:25-5:15-8:20-11:15-13:58 were rounds...
1=2:25(5.4) / 2=2:50(6.3) / 3=3:05(6.9) / 4=2:55(6.4) / 5=2:43(6.0)... ()=sec/rep
On my 5th round I did ALL drop-down Snatches...1-2 breathes b/t...all others were 3+ 6 Dropdowns and really cost me.

Workout Wednesday

Warm-Up
Mash-up / Mobilization
500m Slow Row
10 Spidy and stretch
10 Slow Air Squats
10 Walkouts
10 Air Squats

Banded Strict Muscle Ups
Accumulate 30
Work this for form and technique
Slower with better form

STRICT HSPU
4 x 3-5 (if you have them)
* IF NO HSPU...then
4 x 10 DB STRICT Shoulder Press

FULL CIRCLE
1500m Row
100 D/U (200 singles)
50/35 Cal Bike
100 D/U
1500m Row

Jones ~ DB Strict complete / 26:14 (First Row time & Splits~7:25-2:23.9/2:31.5/2:30.1)
Witt ~ DB Strict Complete / 28:11
tb ~ Done / 5x3(HSPU) / 18:35
First 15K = 5:58 (1:57.5/2:00.0/2:00.8)
Bike = 3:35
2nd 15K = 5:40.0 (157.4/1:53.5/1:50.1)
D/U was approx 4x25 (due to toe hits)... then went 30-40-30 on 2nd Rnd!
The rower is truly a piece where you do not WIN, but for sure can LOSE on... the difference b/t my two rows (18s) would just be rest, but the difference b/t those two rows was drastic! I could not have come off the 2nd row and done 100D/U.... would have wasted the time in rest that I would have (thought) gained due to rowing faster... SLOW, CONTROLLED, TEMPO on Rower when it is in the front or middle of a workout!!!

The Lord is king, let the earth rejoice.

NUTZ

Today was the WIAA / WFCA Sports Advisory meeting...
Which means no AM workout...
Time to lift after school...Reaffirmed I am an AM person for WOD's

Warm-Up
Thoracic & Lats
Banded Shoulder
Quads/Adductors
Couch

30s Singles Jump Rope
3 rnd - 12 Slow Air Squat + 9 Sit Ups + 6 Push Ups
30s D/U

7 SLOW (10s) Wall Squats

OTM x 10:
2 Pausing (2s @ Bottom) Back Squat
(approx 50% of Max...working for SPEED out of the bottom...do not go heavy where speed is affected)

NUTCRACKER
#1) AMRAP in 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
*135/95

3 Min. REST

#2) AMRAP in 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
*155/105

3 Min. REST

3) AMRAP in 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
*185/135

tb ~ 205 (BS) / 5 rnds + 2 reps / 3 rnds + 6 reps / 2 rnds + 3 reps

Wow did that 185 get heavy!

O God, all your ways are holy; what god can compare with our God!

Let it Snow!!!

Great mental thought process by the CompTrain crew today!!!

It doesn't matter how slowly you go, so long as you don't stop!
~ Confucious

The score of the WOD is not determined by how big the sets are, but by how much time you spend NOT moving...
Which means...play to the Sydorowicz style of gaming...small sets w/ little rest b/t...Keep moving.

Warm-Up
Foam Roll & Mobility

500m Row / 400m Run
3 Rnds ~ 5 Push Ups + 7 Sit Ups + 9 Hip Extensions

10 Slow Air Squats
20s Sampson Stretch each side

SNATCH Primer

5 x 3 Sotts Press (60s b/t sets...stay light)

Snatch Complex
2 Muscle Snatch + 2 Snatch Balance + 1 HH Sqt Snatch
5 Sets w/ 60s b/t

SQUAT SNATCH
On the Minute x 11min:
3 @ 60%
2 @ 65%
1 @ 70%
REST
3 @ 65%
2 @ 70%
1 @ 75%
REST
3 x 1 @ 80%

SNOWSTORM
4 RFT:
21 Wall Ball
18 Hang Power Snatch (75/55)
15 Burpees
12 C2B Pull Ups

Witt ~ snatch work...28:48 (45# / mod PU)
Halbur ~ Snatch work / 26:04
Val ~ 25:15 (reg. pull)
tb ~ 45-55-55-65-65 / 45-65-75-85-85 / 135-145-155-145-155-165-175-175-175 / 18:38
took about 20s after C2B b4 I started the WB...
Broke rounds like this:
1st ~ 8-7-6 / 6-6-6 / 15walkdowns / 4-4-4 (4:45)
2nd ~ 7-7-7 / 6-6-6 / 15wd / 5-4-3 (5:05)
3rd ~ 11-10 / 9-9 / 15wd / 8-4 (4:40)
4th ~ 14-7 / 9-9 / 15wd / 12 (4:28)

Repent, the kingdom of God is upon you...Alleluia!

Game-On...

Rework of a Game Open WOD....

16.4

Warm Up
Foam and mobilize

2 Rnds
5 DL
5 Wall Ball
5 Cal Row
2-4 HSPU

16.4
AMRAP in 13:
55 Deadlift (225/155)
55 Wall Ball (20/14)
55 Cal Row
55 HSPU

Gymnastic Cond (Running Clock)
For form/function/rounds...not speed
0-5min:
10 Strict Ring Dips
10 GHD Sit Ups

5-10min:
10 Deficit Push Ups
15 Abmat Sit Ups

10-15min:
20 Banded Good Mornings
20 Hollow Rocks

This was a doozy...

Halbur ~ 200 Reps (35 Push Ups / 185# DL)
tb ~ 182 Reps (-2 from best) / completed
DL took the longest... 4:30...sheesh...
WB 15-8-8-8-8-8 ~ 3:30
Row ~ 2:45
HSPU ~ 10-5-2
Thought I could get a few more HSPU...should have gone 7-7-??...burned out on the 10...
Started the HSPU @ 11:45

Where there's smoke...

WU ~
Mobility / Mashing / Movement

500m Row or 400m Run
10 Spidy & Reach
10 Slow Air Squats
10 Walkouts
10 Fast Air Squats

BB Warm-Up

PAUSE Front Squat (2sec @ Bottom)
OTM x 10:
1 = 2 @ 50%
2 = 2 @ 55%
3 = 2 @ 60%
4 = 1 @ 65%
5 = 1 @ 70%
6-10 ~ Build to Heavy Single (w/ 2s Pause)

Fire Alarm
For Time:
3 Rnds of Bergeron Beep Test*
50/35 Cal Row (Cal Bike or 400m Run)
3 Rnds of BBT
50/35 Cal Row
3 Rnds of BBT

*1 Rnd of BBT is:
7 Thrusters (75/55)
7 Pull Ups
7 Burpees
Scale as needed to complete these as UB reps...4's, 5's or 6's
GOAL is to move thru this constantly & consistently...no long breaks just to string together the exercises...

FINISHER
200 D/U for least amount of sets (rest as needed b/t)
NOT for time...
If you do not have 20-30 D/U consistently... Work on them and get to 100

Jones ~ 135# / 20:48 (45# & 5's)
Witt ~ 85# / 20:35 (45#/400m Run & 5's)
Halbur ~ 225# /
tb ~ 250# / 19:18 (3:02/4:10/4:16 for the sets of BBT) / 3 Sets (80-80-60)

Praise be to God!

Clean the world

WU ~
Mobility / Foam Roll / Primer

30s Single Unders
3 Rnds ~
12 Slow Air Squats
9 Abmat Sit Ups
6 Slow Push Ups

30s D/U

7 Wall Squats (Squat Therapy)

BB Warm-Up for Clean

OTM ~ Power Cleans:
1 = 3 @ 50%
2 = 3 @ 55%
3 = 2 @ 60%
4 = 2 @ 65%
5 = 1 @ 70%
6 = REST
7 = 1 @ 75%
8 = 1 @ 80%
9, 10, 11 ~ Work to Heavy

CHAINSAW (Masters/Rx Men/Rx Women)
AMRAP in 3min:
15 Cal Bike/Row (150m Run)
15 Power Cleans (115/95/65)
3M REST
AMRAP in 3min:
12 Cal Bike/Row (100m Run)
12 Power Cleans (135/115/80)
3M REST
AMRAP in 3min:
9 Cal Bike/Row (50m Run)
9 Power Cleans (155/135/95)

Finisher
EMOM x 14min:
odd = 15/12 Cal Row
even = Max Kipping HSPU in 30s
GOAL is as many HSPU as possible...in this wod... work for consistency!!!

Daliege ~ 200# / 1rnd + 15 Cal (45reps) / 2rnds (48reps) / 2rnds + 8cal (44reps)
Stan ~ 155# / 1rnd + 15 Cal (45reps) / 2rnds (48reps) / 2rnds + 3cal (39reps - 125#)
tb ~ 240# / 1rnd + 8 PC (53reps) / 2rnds + 2cal (50reps) / 2rnds + 9cal (45reps) /
15 cal in 4:32 on erg / 6-6-8-8-7-7-9 Kipping HSPU

Soar or Sore...

Back is feeling it from Front Squats on Sat.
And I think from stretching on Sunday...
Note-to-self:
Watch the straight bending at the waist stretch for hams and groin...

WU
Foam Mobility / Active
500m Slow Row
3 Rnds:
5 Push Ups
7 Sit Ups
9 Hip Ext

10 Warrior Squats

Bergeron WU x 3-4 Reps (45#)

Pause OHS (2 Sec) + 2 Snatch Balance
Every 90s for 5 Rnds (climbing):
Work for Depth (OHS) and Speed (SB)

SNATCH
2 @ 60%
2 @ 70%
2 @ 75%
1 @ 80%
4 x 1 @ 85%

KILLINGTON
4 RFT:
5 Muscle Ups (5 Burpee C2B or 5 Burpee PU or 5 Burpees + 5 Pull Ups based on skill)
10 Squat Snatch (115/80)
15 Box Jump Overs (24/20)

Wall Ball Endurance
For Time:
21-18-15-12-9-6-3 UNBROKEN Wall Balls*
Must drop ball b/t sets, but can take as little or much rest as needed...
GOAL is to be as quick as possible!

Jones ~ Worked / Worked / 15:41 (Burp + PU / 95#)
Witt ~ Worked / Worked / 15:54 (Burp + PU / 55#)
Halbs ~ Worked / 140 / 13:10 (Burp PU / 95#)
tb ~ 85-95-110-120-130 / 135-155-160-170-185 / 14:42 / 4:58
WB = 42s / 1:52 / 3:02... started 12 @ 3:30...finished @ 3:57 / 4:35 / 4:50 / 4:58
Took too much rest after 18 & 15...but may have helped in the stretch...Could pick up 10-20 sec there
Lead us, your servants, in the path of your justice, so that all who hope in You may rejoice with the Church & in Christ.

Your a Jerk...

Work on Split Jerks today...Exciting!

I am feeling this stuff daily!

WU ~
Foam Roll / Mobility / Movement
3 Rnds ~ 4 Warrior Squats + 4 Spidy & Reach + 10 Sit Ups + 15 Cal Row

10 Slow Wall Squats (10s per rep)

JERK WORK
Jerk Balance (begin in jerk position but front foot not quite out in front...get under by moving front foot out)
3 x 3 w/ Bar (45#)
3 x 3 w/ light wt

5-10min:
Tall Jerk (start w/ bar just overhead & push under into split jerk)
3 x 3 w/ bar (45#)
3 x 3 w/ light wt

10-20min:
Split Jerk
EMOM x 5:
1 = 3 @ 55%
2 = 2 @ 65%
3 = 2 @ 70%
4 = 1 @ 75%
5 = 1 @ 80%
6-10 ~ work to heavy set

30-40min
Bar MU + Front Squat
EMOM x 10:
even = 30s Max Bar MU
odd = 3 Front Squats, climbing (begin w/ 65%)

50-65min
SHAKE & BAKE
EMOM x 15:
1st = Max KB Swings
2nd = Max TTB
3rd = Max Thrusters (95/65)
4th = REST

tb ~ Jerks = 115-135-160-170-180-195-205-215-225 / MU = 6-7-7-7-6 (33 total) & FS=175-85-200-15-225 / KBS = 30-30-30-25 (115) TTB = 20-20-15-16 (71) / Th = 12-12-10-12 (46) 232 TOTAL

Black Friday...

After the WOD...that is what I was seeing...

Hope the Turkey Day was good... We have a lot to be thankful for!!!
Faith, Family & Friends are on the top of the list...
And if they are not, why not?!?!

WU~
Foam Roll, Mobility and Movement

NINJA TURTLES
AMRAP in 15min:
90 D/U
70 Cal Row
50 Bar-Facing Burpees
30 Power Cleans (135/95)

Strict Gymnastics (rest as needed, but get some sets of these in)
0-5min:
7 Strict Ring Dips
7 Horiz. Ring Rows
5-10min:
10s Hold on Rings
10 GHD Sit Ups
10-15min:
10 Bent-Over DB Row (each arm)
15 Hollow Rocks

tb ~ 1rnd + 90 / 4-4-3

The Lord is king, let the earth rejoice.

Every Minute Counts!

WU ~ 
Roll & Mobility

Strict HSPU
EMOM x 12min:
1 =  40%
2 = 35%
3 = 35%
4 = Rest

CTB Pull Ups
One MAX Attempt at C2B (or Pull Ups, or Modified)

RDL + Push Press
odd = 8 RDL (approx 35-45% of DL Max)
even = 8-7-6-5-4-3-2 Push Press (Climbing...begin w/ approx. 50% of Max Jerk wt)

HPC + WB
EMOM for 14min:
odd = 15 Wall Ball (20/14)
even = 5 Hang Power Cleans (climbing ~ cannot re-grip!)

Recovery
Aquire 5:00 in Paleo Chair... lower body relaxed...upper torso straight and upright

Witt ~ PU / 12 mod / 45 RDL & 65x2 /
Jones ~ PU / 15 mod / 90 RDL & 85x2 /
Cort ~ PU / 17  Pull Ups / 135 RDL & 135x2 / 10 WB to deep ball & 135-45-45-55-65-175-185(but had to re-grip)
tb ~ 5-4-4/5-4-4/5-3-2 / 34 C2B / 155 RDL & 115-25-35-45-55-75-195 / 15's ALL UB / 135-45-45-55-65-75-185

I will bless the Lord all my life long.

Freedom...

WU
30 Singles
3 Rnds ~ 12 Air Squats + 9 Sit Ups + 6 Push Ups
30s D/U

Complete:
7 Wall Squats (10 Sec / rep)

BB Warm Up

Pausing OHS (3-Sec Pause @ Bottom)
Every 90s perform 2 Reps:
2 @ 60% (max Snatch Wt)
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%

FREEDOM SAUCE
With a Running Clock (get as many Calories as possible):
In 3 Minutes perform:
21 OHS (95/65) + 21 Burpees over Rower
Max Cal Row w/ Remaining Time
~ 3 MIN REST (3-6) ~
@ 6 Minute Mark...take 3 Min to perform
18 OHS (115/80) + 18 Burpees over Rower
Max Cal Row w/ Remaining Time
~ 3 MIN REST (9-12) ~
@ 12 Minute Mark...take 3 Min to perform
15 OHS (135/95) + 15 Burpees over Rower
Max Cal Row w/ Remaining Time
~ 3 MIN REST (15-18) ~
@ 18 Minute Mark...take 3 Min to perform
12 OHS (155/115) + 12 Burpees over Rower
Max Cal Row w/ Remaining Time
Score is the TOTAL # of Calories you can acquire!

Finisher ~ 
20 Minutes Capacity Rowing
Every 4 minutes perform 15 GHD Sit Ups + 15 Hip Extensions

Daliege ~ ?? for OHS sets / Bike (20s - 25s - 45s - 60s) ?? Cal...but biked the time
Cort ~ 115 for heavy pause / 65-80-95-115 for FS ~ 6-8-6-13 = 33 TOTAL bad rower! 2950~14:15
tb ~ 135-155-175-195-205 / 9(5)-16(5)-17(6)-18(7) = 60 Cal Total / 3234 ~ 13:12 on rower

Defend me, O God, and plead my cause against a godless nation.

Criss-Cross

SNATCH
OTM x 5min:
Snatch Pull + Hang Pwr Snatch + Snatch Balance + High Hang Sqt Snatch
(stay light...less than 30% max)
Then...
3 @ 60%
3 @ 70%
3 @ 75%
3 x 3 @ 80%
*about 2min Rest b/t sets... ALL Drop from Top... Make each snatch outstanding!

MU Training
Max UB Set of MU (if you have them)
or
Banded MU work in rack

Criss-Cross
AMRAP in 15min:
30 D/U (60 Singles)
15 Power Cleans (115#/80#)
30 D/U
15 TTB (knees up to parallel...for sub)

Witt ~ worked Snatch & MU / 2 Rnds + 1 PC
Jones ~ worked Snatch & MU / 3 Rnds + 1 TTB
Cort ~ 4 Rnds + 32singles
tb ~ 4 Rnds + 30-15-18 D/U

Saturday WOD...

Extra Time...

Every 90sec perform for 6 Rnds of each:
Odd ~ 50 D/U
Even ~ 3 DL + 2 Power Cleans + 1 Jerk (climb to heavy set)

3 Rnds for Time:
800m Row
10 DB Deadlifts (70#/50#)
50' DB Lungewalk
10 DB Deadlifts

tb ~ 50's all UB except the 4th rnd...40-10 / 135-155-165-185-195-205 / 22:13...Ugly
Rows were 3:10-3:23-3:14...1st Rnd = 7:18 / 2nd Rnd = 15:38 (8:20) / 3rd = (6:35)

State Football...

That time of year again... the annual trip down to Madison for WIAA State Football.
Also, a time to get a WOD in at a different gym...

Usually, I will goto Crossfit Farmland...but this year I took advantage of being in the same town as our very own Tyler Wendt! Went to his local box CF Big Dane...

It was great... Got to modify the WOD just enough to get my Masters stuff in as well as get after their WOD and finish some bodywt work of my own!

Foam Roll Warm-Up...
Snatch Tech warm up with Class...

3 x 3 Snatch Grip Sotts Press w/ 45#

Snatch Complex
1 Power Snatch + 1 Squat Snatch (work to Heavy Set)

11.1 (14.1)
AMRAP in 10:
30 D/U
15 Pwr Snatch (75#)

Finished w/ 3 Rnds of Barbara (3min Rest b/t Rnds)
(CompTrain had Full Barbara today...so I thought I would get some in)

tb ~ 195# / 6 rnd + 19 D/U (289 Reps) / 22:20 (5:20-5:12-5:48)

Weights Wednesday

Codi Halbur was back visiting from LIFE in Milwaukee!!!
Good to have him back... A couple of Halbur's in the Wt. Room at the same time!

OTM x 12:
HSPU (or push ups)
1st = 40% max UB reps
2nd = 35% max UB reps
3rd = 35% max UB reps
4th = REST
Repeat 3 times

SILVERBACK
BACK SQUAT
AMRAP in 5min:
21 @ 135/95
15 @ 185/135
9 @ 225 / 155
Max Reps in Remaining time @ 275/185
REST 5 Minutes

PUSH PRESS
AMRAP in 5min:
21 @ 115 / 80
15 @ 135 / 95
9 @ 155 / 105
Max Reps in Remaining time @ 185 / 125
REST 5 Minutes

HANG POWER CLEAN
AMRAP in 5min:
21 @ 115 / 80
15 @ 135 / 95
9 @ 155 / 105
Max Reps in Remaining time @ 185 / 125

Jones ~ 45 (95-135-155) / 42 (45-65-95) / 55 (45-55-65-75)
Witt ~ 45 (45-55-60) / 49 (10DB-35-45-55) / 45 (45-55-65)
Codi H. ~ 45 (135-155-185) / 39 (95-115-135) / 45 (95-115-135)
Cort H ~ 50 ( ) / 45 (95-115-135) / 57 (95-115-135-155)
tb ~ HSPU 4's on each min / 49 / 45 / 50

Keep on loving those who know You, doing justice for upright hearts.

Dead / Double

Good warm-up with Roll-Out and Stretch...

30s Single Jumps (rope)
3 Rnds: 12 Slow Air Squats + 9 Sit Ups + 6 Slow Push Ups
30s Double Unders

Bar Complex (5 of each)
Good Mornings+Back Squat+Elbow+Strict Press+Stiff-Leg DL+Front Squat

DL/DU
On the Minute x 12:
odd ~ 10-8-6-4-2-1 Deadlift (climbing...start w/ 50-55% of Max DL & work to Heavy)
even ~ 40 D/U (if you do not have great D/U get what you can in 30s)

Row Conditioning
5 Rnds:
200m Row @ 2K pace +7sec (slower)
200m Row @ 2K pace -3 sec (faster)
200m Row @ 2K pace
~ 2 Min Rest b/t Rnds

Midline Cond
OTM x 12
1st ~ Max Strict TTB in 30s
2nd ~ Max Superman Rocks in 30s
3rd ~ Max Hollow Rocks in 30s
4th ~ Max Band Pull-Aparts in 30s
* QUALITY not score!!! Doing these well is more beneficial than pushing thru w/ less than ideal form.

Cort ~ got to 275#DL & 30s of singles / Row completed
Val ~ got to 165#DL
tb ~ 185-225-275-315-365-395 & All 40's UB / Rows completed (data to follow below)
5 Rnd Row time (ave 500m then breakdowns of 500m splits w/o the 1:)
1- 1:48.8 / 52.7-44-49.7
2- 1:49.1 / 54.4-45-48
3- 1:48.2 / 52.7-43.2-49
4- 1:48.1 / 55-42-51.5
5- 1:47.7 / 51.5-43.2-48.5

Praise the Eternal King in all your deeds.

Testing...AGAIN

Did the little WOD called Probatio... Done in the past HERE
It is always interesting to see where we are at a few months, or even years later in WOD's.

Warm-Up
Activation/Mobilization

OTM x 5
Snatch Pull + Power Snatch + OHS + Snatch Balance
Then...SNATCH
3 @ 60%
3 @ 70%
2 @ 75%
4 x 2 @ 80%

OTM x 10:
odd ~ 2 Pausing OHS
even ~ 2-5 Muscle Ups

Probatio (w/ a running clock)
AMRAP in 5min:
Burpee Box Jump Overs (24/20)
5 M Rest
AMRAP in 4min:
10m Shuttle (every 10m counts as a rep)
4 M Rest
AMRAP in 3min:
Power Cleans (155#/105#)
3 M Rest
AMRAP in 2min:
Wall Balls (20/14)
2 M Rest
AMRAP in 1min:
Pull Ups

Witter ~ 35-50-24 (75#)-38-12
Jones ~ 41-61-13(95#/2min)-41-20
Halbur ~ 41-72-22-45-23
tb ~ 135-155-165-175 / 155 OHS + 3-3-3-4-2/2/1 / 57-68-33-40-31

Veterans Day...11.11

In honor of the Vets and the military that come home with problems...We introduce you to the number "22"...has to do with Mission 22

3-Pos Snatch
High Hang + Low Hang + Floor
1 Set every 90sec:
1 set @  50%
1 set @ 55%
3 sets @ 60%

22
AMRAP in 22min:
22 Wall Balls
22 Power Snatches (75/55)
22 Box Jumps (24/20)
22 Push Press (75/55)
22 Cal Row

Witt ~ 1rnd + 4Press  ~ 180 Reps
Jones ~ 1rnd + 1Press ~ 177 Reps
Halbs ~ 2rnds + 13press ~ 299 Reps
tb ~ 3rnds (rnd 1&2 = 30#ball / 3rd = 20#) ~ 330 Reps

Finisher
For Completion & movement with purpose...NOT as fast as you can... Just continue to work with a purpose for the time...get rounds in...but not as fast as possible... Technique and form OVER speed!
0:00 - 5:00 Mark
1 Wall Walk
3 Pausing Strict Pull Ups (3 sec pause with chin over bar)

5:00-10:00
10sec Ring Hold (lockout position)
5 Horizonal Ring Rows

10:00-15:00
10sec L-Sit from Hang Position
3 Inchworms

Wed/Thur

Halbur, Witt, Jones & tb on Wednesday
Tonn, Daliege & Stan on Thursday

Get a warm-up in...
Wed did this:
10 Spiderman & Reach
10 Slow Squats
10 Walkouts
10 Fast Squats

BB Complex

WOD's

HSPU (or variation...strict press / push ups / etc)
EMOM x 12
1st = 50% Max UB Reps
2nd = 40% Max UB Reps
3rd = 35% Max UB Reps
4th = Rest

SQUAT
EMOM x 12:
Odd = 4 x Front Squat (60% Front Sqt Max)
Even = 8 x Back Squat (Same Wt.)

DU/ BFB
EMOM x 12
Odd = 40 D/U (do not work more than 40sec)
Even = Max Reps Bar-Facing Burpees in 40 sec (20s Rest b4 the D/U)
Score is TOTAL # of BFB!!!

Halbur ~ Strict Press / 165# / 11-10-10-10-10-12 (63 TOTAL)
Witt ~ 4-3-3 Push Ups / 45# / XX
Jones ~ ?? / 75# / XX
STAN ~ XX / XX / 8-9-10-10-11-13 (61 TOTAL)
Daliege ~ Mod PU / 95# OHS / 11-11-11-8-11-13 (65 TOTAL)
Val ~ Banded 4-3-3 / 65# / 10-10-9-9-11-11 (60 TOTAL)
tb ~ 4-3-3 / 165# / 10-12-12-12-12-15 (73 TOTAL)

Jesus is King (King of Kings...Lord of Lords)

Nasty Women

AMRAP in 4min:
21-15-9
Thrusters (95/65)
Pull Ups

~ 4 Min Rest

AMRAP in 4min:
21-15-9
Deadlift (225/155)
HSPU

~ 4 Min Rest

AMRAP in 4min:
Clean & Jerk (135/95)

Cort ~ 68 Reps / 53 Reps(185) / 23
Daliege ~ 50 Reps / 55 Reps (185) / 26 (115)
Stan ~ 72 Reps (75) / back got tweeked on Push Ups
Val ~ 57 Reps (45) / 67 (115) / 34(65)
tb ~ 72 Reps / 50 Reps / 29

Nasty Girls

GREAT Warm-Up

SNATCH
4 @ 50%
4 @ 60%
4 @ 70%
3 x 4 @ 75%

Snatch Grip DL
5 x 2 @ 110%

Nasty Girls
3 RFT
50 Air Squats
7 Muscle Ups (7 Pull Ups + 10 Dips)
10 Hang Power Cleans (135#/95#)

Witt ~ XX / XX / 20:18 (65#)
Halbur ~ ?? / XX / 8:27 (7+10)
STAN ~ XX /XX / 9:41 (95# / 7+10)
tb ~ 110-135-150-160 / 245# / 11:27 (1sec off PR...did not look before the WOD)

1st Saturday

Warm-Up / Mobility
Thoracic Foam Roll
BB Assist. Thoracic
Front Rack (prone)
Quad/Adductor Foam Roll
Couch Stretch
Dorsi Flex

3 Rnds ~
4 Warrior Squats
4 Spidy & Reach
10 Sit Ups
15 Cal Row

HSPU Work
6 Rnds of:
30s Kipping HSPU
30s REST

Hang Squat Clean & Jerk
2 x 60%
2 x 65%
2 x 70%
3 x 2 x 70%
Use 10 Min to get to HEAVY set of 2 Hang Squat Clean & Jerk

Adderall (Rowing)
With a Running Clock
0:00 - 10:00
1600m Row
With Remaining Time ~ Max Reps CLEAN & JERK (135#95)
REST till 13:00
13:00 - 20:00
800m Row
With Remaining Time ~ Max Reps SNATCH (115/80)
REST till 23:00
23:00 - 27:00
400m Row
With Remaining Time ~ Max Reps THRUSTERS (95/65)

tb ~ 42 HSPU(10-7-6-7-6-6) / 135-155-165-180~ 230# / (6:29.9) 23 / (3:13.2) 31 / (1:32.9) 21

Smooth Friday...

Nice Warm Up ~
Roll & Stretch
30s Singles + 400m Run + 30s D/U
10 Slow Air Squats + 15 Abmat Sit Ups + 20s Deadhang Hold on PU Bar

BB Warm Up (5 each):
Good AM + Back Squat + Elbows + Strict Press + Stiff-Leg DL + Front Squat

C2B Test (or pull ups)
1:30 Max # C2B
60s Rest
1:00 Max #  C2B
30s Rest
30s Max # C2B

Bar-Facing Burpees
2 min Max # BFB
30s Rest
1 min Max # BFB
30s Rest
30s Max # BFB

SMOOTH CRIMINAL
AMRAP in 15min:
60 D/U (120 Singles)
30 Wall Ball (20/14)
15 Deadlift (245/155)

Halbur ~ X / X / 3rnds + 5DL  (410 Reps / Singles + 185# DL)
STAN ~ X / X / 4rnds + 2WB (482 Reps / Singles + 165# DL)
T.Wendt ~ 65 (33-22-10) / 70 (40-19-11) / 3rnds + 1WB (376 Rx)
tb ~ 67 (37-20-10) / 49 (25-15-9) / 2rnd + 6DL (306 Reps)

BIG Day!

Finding some of the Heaviest Weights we can move around...

Time to get really warmed-up...then get after it!!!

Warm-Up ~
500m Row / 400m Run
Mobilization
BB Complex ~ 5 of each of these (45# bar only):
Good AM's + Back Squats + Elbow Rotations + Strict Press + Stiff-Leg DL + OHS

Big Clean Complex (last HERE)
6 Sets (begin every 5:00min)
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

We are working for heaviest load...work slowly so it is your last...don't blow your wod by the 4th set!!!

Oz ~ From Tuesday ~ 12 C2B () / 15 TTB () / 1rnd + 3 Burpees
STAN ~ From Monday ~ (75#) ~ 13:04
Halbur ~ 135 or 145 i think
Jones ~ 45-55-65-75-75-65
tb ~ 115-135-155-165-180-195 /

Tuesday Crew!

There was quite a crew in for a Tuesday!
Val, Jones, Halbur, Daliege, Stan (& of course Bertag...doing cardio!)

Warm-Up~
30s Single Jump Rope
3 Rnd ~ 12 Air Squats + 9 Sit Ups + 6 Push Ups
30s D/U

Lead Foot (3 separate scores)
AMRAP in 4min:
27 Cal Row
27 Burpees
27 C2B
~ 4 Min REST
AMRAP in 4min:
21 Cal Row
21 Burpees
21 TTB
~ 4 Min REST
AMRAP in 4min:
15 Cal Row
15 Burpees
15 Pull Ups

Jones ~ 23 Burpees (50) / 4 TTB (46) / 1 rnd + 8 cal (53) ~ 149 Total Reps
Halbur ~ 5 C2B (59) / 10 TTB (52) / 1 rnd + ?? (45) ~ 156 Total Reps
Val ~ 3 kip (57) / 10 TTB (52) / 1 Rnd (45) ~ 154 Total Reps
Daliege ~ 3 C2B (57) / 1 Rnd (63) / 1 rnd + 15 cal (60) ~ 180 Total Reps
Stan ~ 10 C2B (64) / 19 TTB (61) / 1 rnd + 8 burpees (68) ~ 193 Total Reps
tb ~ 1 rnd (81) / 1rnd + 4 cal (67) / 1 rnd + 4 burpees (64) ~ 212 Total Reps

All Saints Day! 
Blessed be God in His angels and saints!

Soda or Pop

Well... what do you call it?!?!

Soda or Pop...

Warm-Up ~ Run/Row, Stretch, Mobility, Activation of Muscle Groups
3 Rnds ~
5 Push Ups, 7 Sit Ups, 9 Hip Extensions (or Good AM's)

10 Warrior Squats (stretch/mobility)
(squat down and grab bar at feet...reach up with one arm...high as possible...look at fingertips and get as long as possible with upright torso...keeping hips down, bring arm back to bar and switch)

SNATCH
EMOM x 5 ~
Snatch Pull + Pwr Snatch + OHS + Snatch Balance
then...
3 x 60%
3 x 70%
3 x 3 @ 75%
*all drop-down reps

7 Up
10 RfT ~
7 SDLHP
7 Front Squat
7 Push Jerk
(95#/65#)

Witt ~ worked Snatch up to 65 or 75# / 22:12 (45#)
tb ~ 135-155-170 / 16:25 (3@4:07, 6@8:58, 9@14:41...so 4:07, 4:51, 5:43...with the last rnd in 1:42)

Tootsie Roll...

Let's just start by saying I take everything we do from Ben Bergeron, CFNE & CompTrain (masters).
They are the best minds in the business

Warm-Up... Wow...

OLY WORK
5 x 3 Snatch-Grip Sotts Press

5 x 3 Snatch Balance (speed under)

5 x 3 Pausing Hang Squat Snatch

Tootsie Roll
1000m Row...then immidiatly into:
21-15-9
OHS (115/80 or 95/65 or scale as needed)
KBS (70/55 or 55/35 or scale as needed)

CASHOUT
OTM for 10min:
1, 2, 3 = 15/12 Cal Row
4 = REST
5, 6, 7 = 15/12 Cal Row
8 = REST
9 & 10 = 20/18 Cal Row

Witter ~ 14:17 (45#/35#)
Bishop ~ 10:34 (95/55)
G ~ 10:33 (95/55)
Moon ~ ??
Drake ~
tb ~ 75#/155#/125# / 9:45 / Cashout complete...sheesh

Be Strong...

Clean & Jerk
2 + 1 @ 60%
2 + 1 @ 65%
2 + 1 @ 70%
2 x 2+1 @ 75%
(2 Cleans + 1 Jerk)

Front Squat 
5 x 4 accross (approx 70%)

20/20
AMRAP in 20 Min:
5 Bar Muscle Ups (sub Pull Ups)
10 Chest Slapping Push Ups (sub Push Ups w/ chest touch or just Push Ups)
15 Air Squats
20 Cal Row

Halbur ~ 135-155-165-185 / 155 / 7 Rnds
Witt ~ 4 Rnds + 10 Push Ups
Jones ~ 5 Rnds + 4 cal
tb ~ XXX / 225# / 5 Rnds + 13 Cal (2:45/5:50/9:18/13:05/16:50*)
* took 25-30 sec or so to catch breath after row for the 5 BMU...5's all UB!

Bouncy House (CFNE)

Brief warm-up...

Bouncy House (CFNE)
AMRAP in 4min:
3 Rnds:
12 Deadlift
9 Hang Power Clean
6 Jerks
(95/65)
w/ remaining time ~ Cal Bike/Row
~ 4 Min Rest
AMRAP in 4min:
2 Rnds:
12 Deadlift
9 Hang Power Clean
6 Jerks
(135/95)
w/ remaining time ~ Cal Bike/Row
~ 4 Min Rest
AMRAP in 4min:
1 Rnd:
12 Deadlift
9 Hang Power Clean
6 Jerks
(155/105)
w/ remaining time ~ Cal Bike/Row

Gymnastics Cond/End
EMOM x 7 (or so)
6 UB HSPU (3 Strict + 3 Kipping)

STAN ~ (75#/95#/115# & Bike) 21-28-43
Jones ~ (55-65-75# & Row) 1-15-27
Daliege ~ (95-115-135 & Bike) 8-34-35
Halbs ~ (95-115-135# & Row) 17-20-31
tb ~ (Rx) 17-15-34 / 7 Rnds of 3+3 in 9 min... Drake & G did 6 rnds of 4-5 each

Good Monday...

Warm-Up - Whatever you like...

Snatch
3 @ 60%
3 @70%
3 x 3 @ 75%
Dropdowns each time...

Back Squat
3-1-3-1-3-1 (3's @ 80%, 1's climbing 85-88-91%)

The Good Life (CFNE) Compare Past HERE
3 RFT ~
500m Row
12 Burpees
21 Box Jumps (24/20)

Oz ~ mile run / 75-85-95 / 135 & 155-155-185 / 10:28 (PR!)
Halbs ~ 95-115-135 / XX / 13:22
Witter ~ Snatch work / XX / 16:15
Jones ~ Snatch work / XX / 13:03
tb ~ 3x10 Burpees  / 135-155-165 (2sets) / 225 & 245-255-265 (2nd Hr) / 11:10

Oz was a BEAST this AM...
He has the All-Time best time right now... would have been nice to try to keep up with him, but really probably could not have...

As You have used us to show them Your holiness, so now use them to show us Your glory.
Thus they will know, as we know, that there is no God but You.

Done...

Season is finished... Just like that...
Great being in playoffs!!! Only one way to end playoffs on a positive note...
This was not it...
BUT...
Way better to be IN the playoffs than staying home a week earlier...

NOW ON TO NEXT SEASON... well really on to other sports seasons and working with everyone to get better for their next sports seasons as well as improve for next football season...
Athletes WIN games... get(create) better athletes, win more games...

As for today...ALONE...

Run BMC (CFNE)
200m Run
1 Rnd Barbara (20 Pull Ups, 30 HR Push Ups, 40 Ab Mat, 50 Air Squats)
400m Run
2 Rnds Mary (5 HSPU, 10 Pistols, 15 Pull Ups)
600m Run
3 Rnds Cindy (5 Pull Ups, 10 HR Push Ups, 15 Air Squats)
800m Run

tb ~ 26:50 (7min after Barb, 9:09 after 400m, 15:33 after Mary, 18:22 after 600,  21:33 after Cindy)

Trust in the Lord!

13.4 retest...

Today was a "blast from the past"...
Open Wod 13.4 ~ I purposely did not look at what I had and just wanted to go as hard as I could.
That was 3 years ago... better condition or worse??? What will it be?

800m Run
C &J Technique
Clean & Jerk Ladder 3-3-3-3-3 climbing...
(that is to "fool" yourself in thinking the wt is light at beginning)

13.4
AMRAP in 7 min:
3 Clean & Jerks (135#/95#)
3 Toes to Bar
6 Clean & Jerks (135#/95#)
6 Toes to Bar
9 Clean & Jerks (135#/95#)
9 Toes to Bar
...continue by adding 3 reps per round until time...

Stan ~ 12's + 10 C&J (70 Reps / 95#)
Witter ~ 12's + 4 C&J (64 Reps / 45#)
Halber ~ 12's + 9 C&J (69 Reps)
Jones ~ 12's + 3 C&J (63 Reps / 65#)
tb ~ 15's (90 Reps)
My goal was to complete 15's and hopfully move to C&J on the 18's round...
Had a good pace going...completed 9's @ 2:20 mark...did 2-2-2-2-2-2 for C&J then 12 TTB...then 15 single drop downs for the round...just feeling gassed... had 25s to complete 15 TTB... just finished...

THEN went to look at what I got back then... 90 Reps!!! SAME... CRAP! but good... same level as 3 years ago... I will take it, cause if I "gamed" this wod again...I would think I could get 1 C&J...maybe...

Good day... Playoffs Level #1 tonight... DCE! Let's go!!!

BALLS!

Warm-Up

Falling Up
AMRAP in 15min:
15 Wall Balls (20/14)
15 KB Swings (55/35)

EMOM x 12:
12 TTB
12 Thrusters (95/65)

STAN ~ 9 Rnds (270 reps) / 1,3,5=TTB 7,9,11 = Leg Lifts 65# thrusters
Halbs ~ 8 Rnds (240 reps) / 1,3,5=TTB 7,9,11=Leg Lifts 65# thrusters
Witt ~ 6 Rnds + 3 WB (183 Reps w/ 15# DB for swing) / worked Hang Squat Clean (45#) & Front Squat (5 x 3@55#)
tb ~ 7 Rnds + 15 WB (225 Reps w/ 30#WB) / 1,2,3,4 @ 12reps - 5,6,7,8@8reps - 9,10,11,12 @9reps

Storm...

Quick Warm-Up...

Sandstorm (CFNE)
AMRAP in 4min:
21-15-9
Power Snatch (75#/55#)
Burpees
~ 4 Min REST
AMRAP in 4min:
15-12-9
Power Snatch (95#/65#)
Burpees over Bar
~ 4 Min REST
AMRAP in 4min:
12-9-6
Power Snatch (115#/80#)
Burpee Box Jumps (24/20)

Gymnastics Work
6 Kipping HSPU (EMOM for a while)

Habur ~ 63-46-35 (65#-75#-95#)
Dalaige 62-49-40 (65#-75#-95#)
STAN 60-56-54 (65# for all)
tb ~ 70-49-43 / 3 min of Kipping HSPU...neck was feeling it!

HeartBreak

Back Squat
3-1-3-1-3-1

Heartbreak Kid
3 RFT ~
10 Front Squat (185#/135#)
20 C2B
50 D/U

Britt ~ 12:10 (95#)
Stan ~ 10:03 (95#)
Halbs ~ 295# / 12:30 (135#/singles)
Witt ~ 15:03 (45# / Singles)
tb ~ 2905# x 3...then got started on HK / 12:21 (4:00-7:34-12:21)
C2B were 7-7-3-3 / 5-5-5-5 / 5-5-5-3-1-1

Doozy...

Great day... Game Day...

Witter was in...

Nunchucks (CFNE)
AMRAP in 18min:
4 Muscle Ups (scaled = 4 Pull Ups + 6 Dips)
8 Power Snatches (115#/80#)
16 Box Jumps (24/20)

STAN ~ 7 Rnds + 11 Box Jumps
Halbur ~ 8 rnds + 2 snatch )95#)
Witter ~ 6 rnds + 1 snatch (45#)
tb ~ 7 rnds

G&G

Feelin' it!!! By Wednesday each week, I am really feeling the Mon & Tue workouts...
It is amazing how they just target a different area each week...
Nothing terrible...just stiffness & soreness... Wednesdays always take a bit longer to get warmed up.

Warm-Up ~ 
Clean Tech
Burpees
Stretch

Hang Squat Clean
3 x 3 @ 70% (drop down each rep / take from mid-thigh)

Guts & Glory
For Time:
21-15-9
Calorie Bike
Thrusters (95#/65#)
Immediately into:
15-12-9
Calorie Row
Hang Squat Clean (95#/65#)
Immediately into:
12-9-6
Burpees Over the Bar
OHS (95#/65#)

Jones ~ 75# / 23:30 (55#...last two sets of OHS= 45#)
tb ~ 185# / 21:11 (8:00-16:00-21:11...had about 45s breathing/rest b/t each as well)

With God we shall do bravely and He will trample down our foes.

EMOM just right...

EMOM x 21:
1st = 10 RDL (50% Max DL)
2nd = 10 Kipping HSPU
3rd = 50 D/U

Row
4 x 2min (@2K pace) / 1 Min Rest

Daliege ~ (175#) / 15 PU & 50 singles
Halbur ~ (165#) / 15 PU & 50 singles
tb ~ (195#) all 10 HSPU completed / 50's UB except 3rd rnd (hit toe)

Glenn

Quick Warm-Up (this one will  take a while)

GLENN
For Time:
30 Clean & Jerk (135#/95#)
1 Mile Run
10 Rope Climbs ~ Subbed ~ 50 Pull Ups (C2B if possible...10 sets of 5)
1 Mile Run
100 Burpees

Snatch
1 x 3 @ 60%
1 x 3 @ 70%
3 x 3 @ 75% (all drop downs)

Jones ~ 39:42 (75# / 50 burpees)
Halbs ~ 33:16 (25 burpees)
tb ~ 42:35 / Snatch 135-155-175

5-10-25

4 Rnds for Time:
5 Ring MU (5 PU + 7 Dips)
10 Power Cleans (155#/105#)
25 Wall Balls

Wendt ~ (MU) ~ 14:51
STAN ~ (5+7) ~  14:40
Jones ~ (5+7 / 75#) ~ 18:00
tb ~ (30# WB) ~ 20:30

Wed ~ DL+BJ

All this good stuff from Ben Bergeron

Gun Run (sort of)
For Time:
800m Run
25 Deadlifts
25 Box Jumps
600m Run
20 DL
20 BJ
400m Run
15 DL
15 BJ
200m Run
10 DL
10 BJ
(225#/155# & 24"/20")

Hang Squat Clean
5 x 3 @ 65%

Front Squat
3-1-3-1-3-1 (increase the 1's each time a bit (80% & 85-87-90)

Halbur ~ 22:16 (@185DL)
Jones ~ 22:38 (95-115-135-155 DL)
STAN ~ 16:30 (@ 155 DL)
tb ~ 23:10 (8:45-15:30-20:30) / 165# / 225# & 245-250-255

Thrusters...

800m Run

Sergeant Savage
With a continuous running clock...
At 0:00 begin 5 minute window:
150 D/U buy in, then:
AMRAP in remaining time:
15 Thrusters (95/65)
15 C2B

5 Min Rest

@ 10:00 begin 5 minute window:
100 D/U buy in, then:
AMRAP in remaining time:
12 Thrusters (115/80)
12 TTB

5 Min Rest

@ 20:00 begin 5 minute window:
50 D/U buy in, then:
9 Thrusters (135/95)
9 Pull Ups

Halbur ~ 2 rnds + 1 C2B (@65#) / 3 rnds + 4 Thrusters (@80#) / 4 Rnds (@95#)
Dalaige ~ (all @ 65#) ~ 1 Rnd / 2 Rnds / 4 Rnds
tb ~ 1 Rnd + 1 C2B (46 reps) / 2 Rnds + 3 Th (51 reps) / 4 Rnds + 1 Th (73 reps)

PD Day

This was the most professional I have been:

Warm-Up ~ Burpees, 400m Run & Burgner WU

Snatch Technique
3 x 3 Snatch Balance (light)
3 x 3 Tall Snatch (light)

5 x 3 Hang Snatch (65%)

Back Squat
5-1-5-1-5-1 (80%-92%, approx)

The Heist
3 RFT:
21 Cal Row
15 Bar-Over Burpees (over Rower)
9 Squat Snatches (135#/95#)

Jones ~ 45# / 35# / 145-155 / no Heist (back was sore...)
tb ~ 95-115-135 / 95-115-135 / 155# / 295# & 345# / 14:08

Proclaim to the nations: God is King!

Birthday WOD...

Well...this is a birthday WOD that is celebrated from a distance...

CFNE owner Heather B had a birthday...so this little gem popped up!

HEATHERS 40!
Team of 2:
AMRAP in 25:
9 Rope Climbs (subbed 40 Pull Ups) + 40 Clean & Jerks
30 HSPU + 40 Snatches
76 D/U + 40 OHS

Wts increase w/ Rnds:
1 = 95/65
2 = 115/80
3 = 135/95
4 = 155/105

Skill Conditioning (for Time)
150 D/U ~ 60s Rest
100 D/U ~ 30s Rest
50 D/U

Jones & tb ~ 2 Rnds*
tb ~ 5:06 for D/U (1:53~50-50-20-20-10 / 1:16~50-10-20-20 / 0:27~50)

*Funny ending to get 2 rnds...could have started rnd #3, but pushed really hard to finish Rnd #2 in 24 minutes...(I forgot it was a 25 min AMRAP) for whatever reason, when we began OHS on 2nd rnd I thought we had to finish before the 24 min mark and knew it would be close... I did 5, Jones got 5, I pushed was at 20 reps and told jones to pick it up and get 5 together to finish the round we did last 5 together in the last 10 seconds before the beep at 24 minutes... then there was no beep...
Jones just laughed at me...she remembered but was just doing what I told her!

Workout Wednesday

Easy Warm-Up

Squat Clean
3 x 60%
3 x 70%
3 x 75%
2 x 2 80%

Front Squat
3 x 78%
1 x 83%
3 x 78%
1 x 85%
3 x 78%
1 x 89%

Conditioning For Time:
1500m Row
100 D/U
50 Wall Ball
100 D/U
1500m Row

Stan ~ 19:40 (200 singles)
Jones ~ FS ~ 65# & 95-135-155 / 23:57
Halbs ~ SC ~ 135-155-165-185 / 22:05 (100singles & 2:18 break to catch breath b4 last row...)
tb ~ 155-180-190-205 / 215 & 230-240-245 / 20:33 (5:44 & 5:49 Rows, 5x10 WB 30#, 20#, 30#, 20#, 30#)

Powder Keg (CFNE)

Quick warm-up and get going...

Powder Keg (sort of...)
With a continuous running clock:
@ 0:00 begin with AMRAP in 5min:
600m Run + 1 Rnd Cindy (5 Pull Ups + 10 HR Push Ups + 15 Air Squats)
Max Reps Power Cleans w/ remaining time (155/105)

5 Min REST ~

@ 10:00 Mark begin AMRAP in 5 Min:
400m Run + 2 Rnds Cindy
Max Reps of Power Cleans w/ remaining time (185/135)

5 Min REST ~

@ 20:00 Mark begin AMRAP in 5 Min:
200m Run + 3 Rnds Cindy
Max Reps Power Cleans w/ remaining time (225#/155#)

Stamina Conditioning
EMOM x 12 min:
odd ~ 10 C2B Pull Ups
even ~ 15 Wall Balls (20/14)

Halbur ~ 22 (105) / 5 (135) / 4 (155)
tb ~ 14 / 7 / 2 / EMOM completed!
10 & 15 were UB each round w/ 30# on 1, 3, 5 & 6, 20# on 2 & 4... that was just enough to maintain the 15 WB w/o breaking it up and still being able to catch my breath... WOW was the 30# tougher on this...

Defend me, O God, and plead my cause against a godless nation. 
From deceitful & cunning men rescue me, O God.

Mostly Monday

Warm-Up ~ Burpees & Burgener WU

SNATCH
1 x 2 @ 60% (10s pause at bottom)
1 x 2 @70% (7s pause at bottom)
3 x 3 @ 75% (3s pause at bottom)

BACK SQUAT
5 @ 78%
1 @ 83%
5 @ 78%
1 @ 86%
5 @ 78%
1 @ 89%

Conditioning 
For Time:
42 Cal Row
21 Squat Snatches (95/65
30 Cal Row
15 SS
18 Cal Row
9 SS

Gym Skill/Cond
3 x 100 D/U

Halbur ~ 95-105-135 / 185 - 215-235-275 / 12:05
tb ~ 135-155-165 / 285 - 310-330-340 / 12:30 / 6:08
1:19=60-20-20
1:28=30-30-25-15
1:21=5x20

To enlighten the world, Father, you sent us Your Word as the sun of truth and justice shining upon mankind.

GAME-day

Warm-Up ~ 30 Burpees

AMRAP in 18min:
30 Thrusters (95/65)
30 Box Jump Overs (24/20)
30 Cal Row
30 TTB

For Time:
300 D/U

Halbur ~ 2 Rnds (75#)
Jones ~ 2 Rnds + 10 Thrusters (45#)
Stan ~ 2 Rnds (75#)
tb ~ 2 Rnds in 19:16 (flipped the TTB & Cal Row)... was at 1 + 30-30-30-8 Cal Row / 5:26
(60-60-30-30-20-20-20-30-30)

Turn to me and be safe, all you ends of the earth, for I am God; there is no other!

Jump Around...

Warm-Up ~ 10 Burpees + 10 Burpee Pull Ups

JUMP CITY (CFNE)
For Time:
800m Run
80 D/U
21 Hang Power Cleans (135#/95#)
Then... 2 Rnds:
400m Run
40 D/U
15 Hang Power Cleans (135#/95#)
Then... 3 Rnds:
200m Run
20 D/U
9 Hang Power Cleans (135#/95#)

Strength
Clean & Jerk
1 x 3 @ 60%
1 x 3 @70%
3 x 3 @ 75%
all drop-down

STAN ~ (@95# HPC)... 19:47... ran like a deer!
tb ~ 24:15 / 155-180-195-195-195

Took me 8:00 to complete the first...17:00 for 2 rnds then the finish

5 Minute Tuesday

Warm-Up was the 1st Round...

Frank the Tank
With a continuously running clock...
@ the 0:00 mark...
AMRAP in 5 min:
50 Wall Ball buy-in...then...
12 Deadlift (185/135#)
12 Bar-Over Burpee

@ the 10:00 mark...
AMRAP in 5 min:
35 Wall Ball buy-in...then...
9 DL (225#/155#)
9 B-O Burpee

@ the 20:00 mark...
AMRAP in 5 min...then...
6 DL (275#/185#)
6 B-O Burpee

Halbur (95#/135#/155#) ~ 1 Rnd + 10 WB / 2 Rnd + 5 DL / 3 Rnds
tb ~ (30# WB) ~ 1 rnd + 2 DL / 2 rnd + 1 DL / 3 rnds
10-10-10-5-5-5 = 50~3:15 / 10-10-8-7=35~2:15 / 10-10=20~1:15

Stan ~ (95/135/155) ~ 1 Rnds + 8 DL / 2 Rnds + 4 DL / 4 Rnds! WOW!!!

A king is not saved by his army, nor a warrior preserved by his strength.
A vain hope for safety is the horse; despite its power it cannot save.

Another Monday...

Mondays have been HARD WORK... Strength & Technique work... BUT HARD WORK...

It has been very good...Last week HERE (for comparison)

Warm-Up ~ 1-7, Group Burpees (IGYG Format)...
Quick technical work on C&J...

Clean & Jerk
5 x 3 Squat Clean & Jerk (@80%), no TnG

SQUAT
OHS
1 x 10

Front Squat
5 x 5 (@80%)

Strength Conditioning
5 Rnds NOT for Time (for Total Reps):
Max Reps Bench Press (bdwt, if possible)
Max Reps UB C2B Pull Ups (scale as necessary)
3 Min Rest b/t Rnds, no rest b/t exercises...

STAN ~ just SC ~ 11-12 / 9-10 / 8-8 / 8-7 / 7-8 ~ 43-45 totals (@135#)
Jones ~ worked to 75# / XX / 105# / 6-12 / 6-10 / 7-8 19-30 totals (@95#)
Cort ~ 135-145-155 / XX / 135# / 8-6/8-6/8-6/8-6/8-6 ~ 40-30 totals (@135#)
Val ~ worked to 135# / 105 /
tb ~ 205# / 195# / 205# (no belt) / 17-20/10-14/7-12/7-10/7-12 ~ 48-68 totals (@190#)

May everything we do begin with Your inspiration and continue with Your saving help.
Let our work always find its origin in You and through You reach completion.

Friday AXE

Warm-Up ~ Load JV Film and do Leg Blaster between steps...

Front Squat
8 x 3 @85%, across

The Axe
AMRAP in 12min:
15 Cal Row
12 Burpee BJ (24/20)
9 Clean & Jerk (135/95)

Jones ~ 105# / 3rnds + 10cal row (55# C&J)
Stan ~ XX / 3rnds + 6 C&J (55# C&J)...ONLY 3 reps away from 4!!!
tb ~ 225# / 3rnds + 8cal row

How far you get?

Nice little EMOM warm up then an AMRAP that is near impossible to finish, if you are a mere mortal like us...

Oz went thru yesterdays WOD...

EMOM x 10
odd = 2 OHS (10s Pause @ bottom) 95/65 (scale as needed)
even = 10 TTB (or other ab work of choice)

Double Take (CFNE)
AMRAP in 15min:
55 Power Snatches (95#/65#)
55 Pull Ups
55 Cal Bike
55 HSPU

STRENGTH Work

SNATCH
3 x 2 Hanging Snatch Pull + Hang Squat Snatch @ 65%
3 x 2 Hanging Snatch Pull + Hang Squat Snatch @ 70%

PULL WORK
3 x 2 Snatch Pull (100% max Snatch)
3 x 2 Snatch Pull (110% max Snatch)

Jones ~ 45# & Leg Lifts / 17 Cal on Bike (45# Pwr Snatch) / no strength work
Halbur ~ 75# / 50 Cal on Bike (55# Pwr Snatch) / no strength work
tb ~ Rx / 6 HSPU (5-9:15-14:30) / 145#-155# / 225#-245#

In the cross we are victorious, through the cross we shall reign, by the cross all evil is destroyed.

50# D-ball

Warm-Up w/ partner (IGYG)
5 x 5 D-Ball Shoulders (50#)
5 x 5 D-Ball Ball Slams (50#)

CompTrain variation of Chase the Rabbit (CFNE)
With a Running Clock:
@ 0:00 begin w/ 750m Row...then
AMRAP of:
9 Hang Squat Cleans (95#/65#)
25 D/U (singles if you do not have D/U)
finished at the 5:00 mark!

@ 10:00 begin w/ 500m Row...then
AMRAP of:
9 Hang Squat Cleans (135#/95#)
25 D/U (singles if you do not have D/U)
finished at the 15:00 mark!

@ 20:00 begin w/ 250m Row...then
AMRAP of:
9 Hang Squat Cleans (185#/135#)
25 D/U (singles if you do not have D/U)
finished at the 25:00 mark!

Halbur ~ 75#/95#/135# ~ 1 rnd +10 singles / 2 rnds / 2 rnds
tb ~ 2 rnds / 2 rnds + 1 HSC / 1 rnd + 6 HSC

New Week...

Time to get after another week of Training!

Squat Clean & Jerk
5 x 3

OHS
1 x 10

Front Squat 
5 x 3 (@80%)

Strength Conditioning
5 Rnds NOT for Time (for REPS):
Max Reps of UB Bwt Bench Press
Max Reps Pull Ups (C2B, if possible)
3 Min Rest b/t Rnds

Jones ~ 55# / 55# / 65# / BP @ 95# ~ 6-12 / 11-13 / 10-10 / 10-11 / 12-9 (49-55 Total)
Halbur ~ climbed to 155 / 95# / 135# / BP @ 135# ~ ???
Val ~ climbed to 135# / 75# / 95# / 12-6 / 7-5 / 8-6 (27-17 Total) 65# Rnd 1 / 75# on Rnd 2/3
tb ~ 185-195-195-205-205 / 185# / 205# / BP@190# ~ 16-15 / 9-14 / 7-10 / 7-12 / 6-10 (45-61 Total)

Post-Game

After the loss... w/ 17 seconds to go... Hortonville went for 2 and got it...
35-36 LOSS! Sucked...

Warm-Up ~ Burpees

Front Squat
7 x 3 @ 80% across

Clean
5 x 3 (@75%) across (no TnG)

For Time:
21-15-9
OHS (115#/80#)
HSPU
500m Row

Jones ~ mod HSPU ~ 13:??
Stan ~ mod HSPU ~ 12:??
tb ~ 245# (belt) / 225# / 14:??

OPEN Test

Warm-Up ~ quick...

Snatch
5 x 3 @ 75% (no TnG, pause 5sec in squat)

Open Test
AMRAP in 20min:
50 Wall Ball
50 D/U (100singles)
40 Box Jumps (24/20)
40 TTB
30 C2B
30 Burpees
20 Cleans (145/105)
20 Jerks (145/105)
10 Snatches (145/105)
10 Ring MU (10 Pull Ups/10 Dips)

Jones ~ 65# / 3 Pull Ups
Halbur ~ 105# / finished in 19:58!
Val ~ XX / 19:34 (20TTB/20leg lifts / Clean 65#/Jerk45#)
Stan ~ xx / Was going strong!
tb ~ 165# / 1 Jerk... not the best, but after Mon, Tue...I'll take it (30# WB)

We had FB and VB guys and girls in this AM getting better. It was great to see everyone up early working hard. Great motivation... These kids truly want to get better and work at it as a team. Raiders getting better everyday!

Rowin' like a Madman...

Warm-Up ~ 
1-7 (each rack) of Burpee Pull Ups

Base Drop (w/ Rower)
With a continous running clock:
0:00 Begin AMRAP in 5min:
21 Cal Row
21 Deadlift (95/65)

@ the 10:00 Mark begin AMRAP in 5min:
15 Cal Row
15 Front Squats (95/65)

@ the 20:00 Mark begin AMRAP in 5min:
9 Cal Row
9 Thrusters (95/65)

Oz ~ 2 + 21cal / 2 + 15cal / 3 + 2cal
Halbur ~ 2 + 11cal / 2 + 5cal / 3 + 7cal
tb ~ 2 + 15cal / 2 + 7cal / 3 + 9cal

Jones doing this 2nd Hour...

LABOR day

Truly was labor-some...

Warm-Up ~ 250m Row w/ friends...rest while others row...
We rotated on rowers and alternated b/t all of us...5-8 rnds of this (12 min worth)

Clean & Jerks
5 x 3 (@75% ... NOT TnG)

SQUAT
3 RM OHS

5 x 5 Front Squat (@75%, across)

Strength Conditioning
5 Rnds NOT for Time (for REPS)
Max # of Push Press (Bdwt recommended)
Max # TTB
REST 3 minutes b/t Rnds

Oz ~ Climbed to 155# / 155# / ?? /
Val ~ Climbed to 105# / 105# / ?? / took Emmet home...
Britt ~ 155# / 115# / 135# / did it but I do not have reps
Halbur ~ Climbed to 155# / 115# / did it but did not see reps
tb ~ 205# / 235# / 205# / 5+32 / 5+28 / 5+21 / 5+21 / 4+21 (24 PP @ 190 / 123 TTB)

WOW!

Day #2...

2nd Day of school and we begin with a WOD!!!

1st Day was official REST DAY... so all we had was school...

Now, time to get back after it!

5 Rnds ~
10 C2B
10 Power Clean
10 Front Squat
10 Push Jerks
* 135#/95# ~ Scale as needed

Jones (@65#, then to 55#) ~ 19:51
Stan (85#) ~ 19:50
tb ~ 21:02 (Rnds were ~ 3:00-4:00-4:27-5:09-4:26)

That sucker was tough...ALL the Cleans were drop-down's...then I rested at least 30sec so I could get 9 FS in a row...#10, then Push Jerks, I think I did 5-7 PJ's, then had to drop & catch breath again...

DVB

Little (not really) HERO WOD

Warm-Up & then ONE round of this...

30 DL
20 Front Squat
10 Power Cleans
185#/135# (scale as needed)

DVB
For Time:
1 Mile Run w/ Med Ball
then, 8 Rnds ~ 10 Wall Balls + 5 C2B
800m Run w/ Med Ball
then, 4 Rnds ~ 10 Wall Balls + 5 C2B
400m Run w/ Med Ball
then, 2 Rnds ~ 10 Wall Ball + 5 C2B

Oz ~ 24:13 (no ball run, did 4-2-1 for rnds)
Stan ~ 34:36
Jones ~ 4:45 / 32:47 (no ball run, did 4-2-1 for rnds)
Cort H ~ 6:03(95#) / 30min = 800m + 2 rnds (no ball run)
Wendt ~ 6:37 / 34:22
tb ~ 6:59 / 39:25

tb's breakdown
12:22 mile ~ 21:46 8rnds (9:24)
30:00 800m (8:14) ~ 34:15 4 rnds (4:15)
37:55 400m (3:40) ~ 39:25 2 rnds (1:30)

Newbies...

New school year... new people coming in!

No Cort today, but Wendt was in, and so were JONES and BOHN!
Tonn dragging in a couple ladies with her...awesome to welcome some new blood to the mix...

Warm-Up... Jog around the tennis court & Snatch progression work

Twister
With a continuously running Clock:
@ 0:00 perform
3 RFT ~
10 Snatch (95/65)
10 Bar Facing Burpees

@ 10:00 perform
2 RFT ~
15 Snatch (115/80)
15 Bar Facing Burpees

@ 20:00 perform
30 Snatch (135/95)
30 Bar Facing Burpees

Wendt ~ 3:50/5:11/6:55 (26:55)
AB ~ 5:00 (35#)/6:22 (45#) / 7:11 (45#-cleans)
Jones ~ 4:45 (35#)/5:50 (45#) / 8:15
Stan ~ 4:47 (45)/6:46 (55) /
Val ~ 5:00 / 5:45 / 6:45 (65 for all)
tb ~ 4:13 / 5:24 / 6:39 (3:40 for 30 Snatches) (26:39)

New School Year...

That time of year again...school starts...
Time to go back to the day-to-day activities, schedule and routine...
Today we had Cort Halbur starting with us... He will be student-teaching here in the 2nd 9 weeks. With Tom Nolan in Elementary for the first 9 weeks... Already coaching the JV-1 FB team... Fresh off a WIN from Wausau West on Thursday!!!

He is a great young coach/teacher... Let's hope we can keep him around!

Warm-Up ~ Jog or Burpees

SNATCH
1 RM Snatch w/ 2sec pause with bar 1" off the ground

BACK SQUAT
3 RM

FRONT SQUAT
4 x 6 (across)

Strength Conditioning
5 Rnds NOT for Time
Max Reps Unbroken Bodyweight Cleans
Max Reps Unbroken STRICT HSPU
~ 3 Minutes Rest b/t Rounds

OPTIONAL (for non-strength work)
Natick Hammer
For Time:
30-20-10
Calorie Row
Deadlift (185/135)
Box Jump )14/10)

Oz ~ worked up to ?? / 185# / ?? / ABS
Halbur ~ Form / 225# / 95# / 6-10 for all 5 rnds @135#PC
Stan ~ 11:40
tb ~ 185# / 275# (315# x 2, missed #3) / 185# (easy) / 9-4, 8-5, 8-4, 8-4, 9-4
was taking 30sec b/t PC & HSPU... could not catch breath and dizzy going upsidedown

Gameday #2

Quick little WOD to get the nerves out for the day...

For Time:
10-8-6-4-2 Squat Clean (155#/105#)
100-80-60-40-20 Double Unders

tb ~ 9:24 (10-100 @ 3:45 / 6-60 @ 8:00)

Fortitude

Today took a while...

Not only was it EMOM for 30 Minutes?!?!? But it just took some time getting started...

Warm-Up was the beginning

Snatch Complex
Work to heavy Complex of 1 Hanging Snatch Pull + 1 Hanging Squat Snatch

7 Rnds for Work
1 STRICT Muscle Up + 3 Dips + 3 Kipping Muscle Ups

FORTITUDE
EMOM x 30 Min:
Odd = 15 Cal Row
Even = 15 Burpees

Val ~ 105 / 1 strict PU + 3 Kipping + 5 Dips (w/band) / 10 min = 12/10 then 8 burpees the rest
tb ~ 195 / done / 15 cal row for all and burpees were ~ 15-15-11-12-12-11-10-10-10-10-10-10-10-10-15 (on last set)

GAME DAY...

Nope...not for Football!
For Volleyball!!!

First Game... bus left w/o a couple players... Cannot be late to the bus!
Time to check the interest & importance of all teammembers...
Just one more thing in the last couple of days to stress-out Coach Tonn!
It is nice to see someone besides myself getting stirred up!
Witt & Mac are the ultimate profesionals...quiet, calm and collected (even though a storm is brewing inside). Myself, have not learned (and don't really think I will) that little trick... I just spew everything out... even when I cannot control it... Soapbox/Rants = constantly ON!!!

Good luck to VB!!!

800m Run for Warm-Up...

Double Down
With a continously running clock:
@ 0:00 Perform AMRAP in 5:
15 Cal Bike
10 TTB
@10:00 Perform AMRAP in 5:
10 Cal Bike
15 KBS (70/55)
@ 20:00 Perform AMRAP in 5:
15 Cal Row
10 Thrusters (95#/65#)
@ 30:00 Perform AMRAP in 5:
10 Cal Row
15 Power Cleans (95#/65#)

tb ~ 4 Rnds / 3 Rnds + 12KBS / 2 Rnds + 8 Thrusters / 2 Rnds + 14 PC

Sheesh... Missed 3rd Rnd by 3 Total Reps in last two... Toughen Up!!!

B Strong...Hold ON!

Warm-Up ~ Move

Clean
2 RM ~ Pause 2 sec 1" off the ground

Front Squat
2RM

Back Squat
4 x 6 (across)

B Strong
5 RFT
15 UB DB Push Press (50#/35#)
12 UB DB Reverse Lunges (50#/35#)
9 UB DB Deadlift (50#/35#) all 4 heads of DB's MUST Touch ground!
*ALL 36 reps MUST BE UNBROKEN!!!
Rest as needed b/t rounds...

Got this done in two phases...
AM ~ Clean, FS, BS
Before practice (PM) ~ B Strong

tb ~ 225# / 275# / 245# (could have gone a bit heavier) / 18:46*
B Strong Breakdown (Start ---> Finish / worktime)
1 = 0:00-1:28 / 1:28
2 = 3:28-4:21 / 0:53
3 = 8:10-9:45 / 1:35
4 = 12:30-13:48 / 1:18
5 = 17:30-18:46 / 1:16

Not sure on that 2nd round time...but it looks like it could have been accurate, cause it cost me the rest...ALMOST 4 minutes b4 the 3rd rnd starting...

WIN

Everything is better with a WIN!!!

Even WOD's feel better...
Today, we had a bit of strength then a GRINDER (of sorts)

Val, E and little E came up for the WOD... We scaled little E's WOD to watching and being carried in car seat and napping...

Clean Work
5 Sets of:
1 Squat Clean + 2 Front Squats (climb each set)

Jerk Work
5 Sets of:
2 Front Squats + 1 Split Jerk (climb each set, take from ground...sneaky way to get a clean in)

Met-Con
For Time:
30 Power Snatches (75#/55#)
45 Bar-Facing Burpees
60 Thrusters (75#/55#)
45 Bar-Facing Burpees
30 Power Snatches (75#/55#)

Val ~ ?? / 95# + / 21:50
E ~ 155-165-175-185-195-200 / 135-155-165-175-185 / 21:15
tb ~ 155-175-195-215-235 / 155-165-175-185-195 / 22:45

See how E snuck in an extra set of the Cleans. His goal was 185 for that one. Way to just blow right past it.
I think Little E cheering him on and offering those helpful hints was the difference!

Game Day...

Nothing like it... Even as we get older...
There is a reason we coach...
There is still the excitement of Game Day...
Maybe a little different feel...
Some helplessness...we have put our faith/trust in 16-18 year old kids...
We once were...but we were NEVER that young and foolish (yea, right!)

Easy Warm-Up...

DIANE
21-15-9 for Time
Deadlift (225/155)
HSPU

Conditioning
21-15-9 for Time
TTB
Cal Row

Skillz
For Time:
200 D/U
1min Rest
100 D/U

Val ~ 8:36 (135#/purple) / 5:17 (pike SU) / 4:30 (100/50 for reps)
tb ~ 7:41 / 4:27 / 5:04 (1:12[100]1:36[100]2:58 / 60s R / 1:06[100])

No Rack

You will understand once you see it...

NO RACK... meaning take it from the floor!
Which is the challenge by itself

Warm-Up ~ 800m Run
Clean Progression w/ some squats added

NO RACK
1) Back Squat (for Time)
20 reps @ 155#
20 reps @ 185#
20 reps @ 225#
~ MUST take 60s Rest b/t weights, one bar, change own wts, NO RACK!!!

2) Push Press (for Time)
20 reps @ 135#
20 reps @ 155#
20 reps @ 185#
~ MUST take 60s Rest b/t weights, one bar, change own wts, NO RACK!!!

3) Power Clean (For Time)
20 reps @
20 reps @
20 reps @
~ MUST take 60s Rest b/t weights, one bar, change own wts!!!

4) Pull Ups (For Time)
20 reps @ STRICT C2B
20 reps @ STRICT Pull Ups
20 reps @ Kipping C2B
~ MUST take 60s Rest b/t exercises

This was a kick butt WOD...hard, but Loved it!!!

tb ~
#1 = 10:08
20@1:06 / (2:45)20@4:08 / (7:08)12-8@10:08
#2 = 14:53 Geez
10-5-5@1:29 / (2:49)5-5-5-3-2@6:21 / (8:41) 3-2-3-3-2-2-2-2-2@14:53
#3 = 13:12
2:02 / (3:02) 6:52 / (7:52) 13:12
#4) = 8:08
2:18 / (3:18) 5:04 / (6:04) 8:08

Squats just wiped me out... first two rounds were 20's no problem...
LOTS of Drop-Downs on the Cleans! Push Press were the worst...185# got HEAVY!!!

Sweat...

Lots of sweat today... Just your friendly little AMRAP...

Pirate's Booty
AMRAP in 20min:
15 Cal Row
15 Box Jump Overs (24/20)
15 Goblet Squats (70/55)

GIANT SETS
3 Giant Sets of the Following:
30 GHD Sit Ups
30 Hip Extensions
30s Hollow Hold
(2-4 min rest b/t Giant Sets)

tb ~ 6rnds + 8 BJO's / 2 Giant sets done...

Took me 8:30 to do the first 3 sets, then finished 6th at 18:30...(10min for next 3)
Was hoping for 10 Rnds! First Rnd was in 2:20...so that was out the window...
Sheesh...those BJO's were just slow...and I could not get 15 Goblets in a row...just tough to breath in that position...and in general...

Tiger Blood

40 Burpees
Burgener WU Clean & Snatch

OLY
Work to a Heavy Single of Heaving Snatch (pause for 2 sec just below knees)...

Stregnth
Back Squat 3 x 6 (across)

Tigers Blood
3 RFT~
400m Run
10 Clean & Jerks (135#/95#)

Wendt ~ 165# / 275# / 8:35
tb ~ 185# / 265# / 10:37

B Strong...Late Start

Warm Up
Every 3 Minutes... Run a 400 (4 times)

Strength
4 x 8 UB Clean (climbing)

Strength
3 x 10 Bench Press (climbing)

Strength Cond
5 RFT ~
5 Front Squat...choose wt
5 Wt. Pull Ups...choose wt
5 Wt. Dips...choose wt

Conditioning
2 RFT ~
20 Thrusters (95/65)
20 Pull Ups
20 Wall Ball (20/14)
20 Cal Row

Val did the warm-up...
tb ~ 135-155-175-195 / 145-160-175 / 9:06 / 16:08

Partner!

Val was in today...
I miss living with a partner...
It was fun...

Strength
Work to a heavy set of 3 for Sumo Deadlift

Three times a Lady
3 RFT ~
60 D/U
30 Cal on Bike
15 Deadlift (245#/165#)

Val ~ 155 (green) / 16:07 (30 cal Row / 155#DL)
tb ~ 315 (green) / 13:40

Lots of time...

With a running clock...

5 Minutes at each to find a Heavy Single

0:00...Front Squat

5:00...Muscle Snatch

10:00...Overhead Squat

15:00...Snatch Balance

20:00...Squat Snatch

25:00...Front Squat

Tootsy Roll

15 OHS + 15 C2B

15 Squat Snatch + 15 C2B

15 Front Squat + 15 C2B

15 Squat Clean + 15 C2B

tb ~ 275/155/250/205/205/285 / 16:02

Need to "game" the tootsy roll better... 8 reps per minute would be 2 minutes faster than what I did this in...

RM

Means Rep Max..

After two intense days...we go for our 1RM is the Oly Lifts...

NICE!

Snatch
1RM

Clean & Jerk
1RM

Conditioning
EMOM x 10min:
odd = 5 Front Squats
even = 10 HSPU (get as many strict as possible)

tb ~ 205# (on 3rd attempt, w/ belt) / 225# (missed 245#-1 attempt) / 185# FS, 3+7, 3+3, 3+5, 2+2
First # is strict HSPU, second is Kipping...

WOW... Well, yesterday at 3pm I started to have a cramp in my Hammy, then straighted leg out and felt the quad get started... Tightened everything up and the stomach cramped... Specifically the Rectus Abdominus and even more specifically the left 2nd section from the bottom. Really it looked like ALIEN and felt like HELL! It stayed cramped for about 15 minutes and I was sweatting like I do after a mile run, well...400m or so.

I wanted to quit the EMOM after the 2nd round and had a 30sec talk with that LOSER that was trying to get out of work...feeling sorry for myself! See below:
"There is a REST day tomorrow you baby!"
"I know, but this sucks...no PR's in the RM...I feel tired...these are long days"
"Ok...just quit! Go ahead"
"No...I am going to get thru this!"
"Well, then...shut up and go! Finish this!"
"OK"

DEAD Lift

Warm-Up ~ 1 Mile Run (not the best idea for today, but we do what we do!)

Strength
Deadlift ~ Work to a Heavy Double with Bands

Conditioning
4 RFT ~
500m Row
400m Run
30 GHD Sit Ups

Conditioning 2
4 RFT (individual times) ~
30 Cal Bike
60sec b/t rnds

Val ~ 185# w/ Purple (185# w/ green = 1 rep)
tb ~ 275# w/ Green / 29:51...poor (3 minute 400's for #2 & 3) / 2:00(20)-2:46(15)-1:56(18)-2:00(17)
Bike (*) was the "gear/setting" it was on!