Get better everyday!

Partner up on a Saturday...

Nothing Better than having a partner WOD and having someone to push you...
especially when you don't want to get pushed!

Cranston
10-9-8...3-2-1
DB Squat Clean Thrusters (50/35)
200m Run after every round
(Partner #1 does 10 SCT + 200m Run, then P2 does 10 SCT + Run, P1 does 9+Run, P2 does 9+Run, etc)

A little shifting of the 200m run w/ the fieldhouse being used for cage club...
6 x length of the Wt room for the runs...

tb @ 60# DB's / Drake @ 40# (10-6) & 50# (5-1)

Drake & tb ~ 31:13...
SPLITS
D = 1:43/1:37/1:23/1:18/1:16/1:18/1:12/1:08/:57/:42 (all unbroken SCT)
tb = 2:43(3.3.2.2)/2:26(3.3.3)/2:35(4.2.1.1)/2:32(3.2.2)/1:54/1:41/1:28/1:17/1:13/:53 (UB for 6 & under)

Patched together...

Warm-Up on own...

Oly

3 x 2 Snatch, climbing (not TnG...work quick singles)

Strength

3 x 2 Squat

Rae-Toe

Team of 2:

2-4-6-8* Clean & Jerk (205#/145#)

6 Rope Climbs

30' HS Walk

*C&J can be done w/ partner(partitioned)...use 1 bar!

BOTH partners must do 6 Rope Climbs each & 30' HS Walk Each (they can work at same time)

Oz ~ 135#-140#-145#(missed) / XX/ did yesterdays 3min AMRAP = 7 OHS (@105#)

tb ~ 175#-185#-195#(missed) / 315# (across) / 1 C&J in Rnds #3 (6 rep round)...no partner!

Folks...this Oly Strength stuff is tough in the AM...just getting warmed-up enough for the perfect muscle memory is tough...

2.5's...Worthless

2.5# plates are worthless...Might as well put on 5# plates...
Well...we found out why we use 2.5's today...

10 Rnds in the Strength wod...wanting to increase everytime...it gets heavy fairly quick if you continue to use 5's...

Met-Con
AMRAP in 3min:
9 Power Snatches (135#/95#)
15 Power Cleans (135#/95#)
21 Jerks (135#/95#)
Max Reps of OHS in any remaining time!

Strength
10 x 3 ~ Thrusters

Gymnastic Conditioning
30 Kipping HSPU
3 Min REST
20 Kipping HSPU
2 Min REST
10 Kipping HSPU

Conditioning
For Time:
50 Cal Row
50 Cal Bike
40 Cal Row
40 Cal Bike
30 Cal Row
30 Cal Bike
20 Cal Row
20 Cal Bike
10 Cal Row
10 Cal Bike

Stan ~ No Amrap / 45-65-85-95-100-105-115-125-130-135 (PR)
Daliege ~ +9 OHS (95#) / 115-165# /
tb ~ Finished the Jerks @ 2:58...no OHS / 135-145-155-165-175-185-190-195-200-205 / 10:05 / 21:57
tb's HSPU breakdown: 30 in 2:45 (20-5-5) / 20 in 1:52 (10-5-5) / 10 in :33
tb's Row ~ 2:58(50)/1:57(40)/1:25(30)/:54(20)/32(10)
tb's Bike ~ 3:56(50)/3:00(40)/2:24(30)/1:32(20)/:42(10)

It was a good day...Back is feeling better everyday...no more "back strengthening" yoga BullS#!+

The Admiral...

Well... The EMOM x 10min is listed 1st on Comptrain...
Warmed Up quick and tried to do it, but missed @ 175# so just went straight to Admiral w/ Daliege...

The Admiral
3 RFT ~
20 Burpee Pull Ups
20 Front Squats (155#/105#)
20 Box Jumps (24/20)

SNATCH
EMOM x 10min, (you choose wt)

Gym Cond.
5-5-5 UB Muscle Ups
5 Min Rest
4-4-4 UB Muscle Ups
5 Min Rest
3-3-3 UB Muscle Ups

Daliege ~ 22:44 (125#)
tb ~ 20:47 / 185# (all 10!) / 4-3-3 (4:10) / 4-4-4 (4:46) / 4-4-3 (4:27)
*I did the UB MU for as many as I could...first round was not warmed up enough...

Past Admirals: HERE

NOT GOOD!!!

It is never a great day when you cannot start it out with the WOD...

Just getting a great sweat, burn and workout in before the day starts just feels right!

Today we have PTV after school...so "Speed School" needed to be moved to the AM.

Oz could not make it in in the AM either, so he was going after school...

Warm-Up ~ however

HARPOON

21-15-9

Deadlift (275/185)

Strict Ring Dips

Conditioning

2 Minutes Max Reps D/U

1 Min. Rest

2 Minutes Max Reps D/U

Oz ~ 3 DL + 3 C2B OTM (@185-205-225-245-265-275) / 201-121 (322)

tb ~ 9:36 / 163-156 (319)

3rd Annual...

YUP... This is the weekend!

We could not enter this year... It is a two person (male & female) competition...

Well, if we would have entered we would have been cheating because there would be 3 of us...2 Males + 1 Female...So instead...We are celebrating the "soon-to-be" new addition to the TONN family!

Today...lots of things go thru my head when I see this WOD... LAST PR in the Snatch was like this in last years OPEN... Sooo, I thought maybe...

With a 20 minute clock...

AMRAP in 15 min:

5 TTB

10 HR Push Ups

15 Wall Balls

@ the 15 Minute mark...

YOU have the remaining 5 minutes to establish a 1RM Snatch!!!

Oz ~ 8 Rnds + 10 HR Push Ups / 135# (attempted 145, but just missed 2x's)

tb ~ 7 Rnds / 185# (went to 205#, missed, dropped to 200#, missed again...TIMES UP!)

(split times for tb = 1:30-3:02-5:20-7:57-10:39-12:49-15:00)

WOW...that went fast!

Lots of thoughts at the finish of this one...

Oz frikkin' lapped me in the 5-10-15...crips!

Tuff Stuff

Nice little guesses this am for the WOD's

Snatch
2 Power Snatches every 30s for 4 Minutes (16 total, choose ur wt.)

Met-Con
1000m Row
4 Rnd ~
20 KB Swings (70/55)
60 D/U (120 Singles)
Then...
1000m Row

Oz ~ 125# / 17:50
Daliege ~ 115# / 18:04
tb ~ 155# / 19:58 (3:40.5 on bad rower for #1...3:38.6 on good rower for #2)

Quoteables
"The only thing you're doing is pissing me off!"
~ tb when watching Oz choose 135# or 125# for his snatch (84-90% his max)
It was awesome...

"You can lose on a rower, but you are not going to win on one!"
~ oz as he began his 1000m row today... Motivation and reminder to us all not to try to blast out in the first 1000meters

9am-ish WOD on Saturday...If anyone is interested...
I think Oz is going to be in...Cage Club Saturday AM in Rapids

Give & Take...

Today was about a little give-and-take...
JB came in really excited about his WOD and that it was close to what we were going to do...
He LOVES the 20min WOD's!!!

So we (some of us) started with a bit of strength...then began (in waves) THE WOD

Squat Cleans
3 x 1 ~ Squat Cleans

Bertag's WOD (Conditioning)
4 RFT ~
500m Row*
25 Burpees
20 Lungesteps (Rt = 1, Lft = 2, etc)
* 400m Run if rower is used...

JB ~ warm-up / 19:28
Daliege ~ Clean Form / 20:34
Ethan ~ 185-185-205 / 20:13
Oz ~ 185-205-215 / 19:10
Stan ~ warm-up / 22:02 (Run=1&2, Row=3&4)
tb ~ 245-245-245(missed on 2 attempts) / 20:36 (Run=1&2, Row=3&4)

Points to note...
#1 ~ I believe E's Squat Clean is a PR!!! It was awesome to watch him miss it, then come back and get it!
#2 ~ Stan & I believe that the runs were easier than the row...it took me more time, but was less taxing on the legs (IMO). My quads are always on fire after rows...
#3 ~ OPEN SEASON is upon us...that means get ready for ROWING!!!

Speaking of the OPEN...Have you entered??? You should... Yearly time to "check your fitness"
Checkout Crossfit Games

Classic...

Warm-up ~
Grab a partner and do 10-1 of Burpees (each partner does 10, then each does 9, etc)
Rest while the other works...

ELIZABETH
21-15-9
Squat Cleans (135#/95#)
Ring Dips

Conditioning
EMOM x 10min:
odd = 8 Pull Ups + 8 Thrusters (95#/65#)
even = 8 Pull Ups + 8 OHS (95#/65#)

JB ~ 9:36 (115) / 5 Pull Ups & 8 Thrusters/OHS
Daliege ~ 9:51 (115) / Did 8's & continued thru 10min, missed by 4th minute...just kept going(65)
Stan ~ 9:42 (95/band) / 5 Pull Ups & 8thrusters/4OHS+4Air Squats (65)
tb ~ 9:44 / Did all 6's vs. 8's...completed

Dirty...Filthy...Soiled...Grimy

Well...it was 50 of everything anyways...

A few adjustments from the Filthy 50...If you pay attention to that sort of thing..

Filthy 50...sort of...
For Time:
50 Box Jumps (24/20)
50 Jumping Pull Ups
50 KB Swings (35/25)
Walking Lunge Steps
Toes to Bar
Push Press (45/35)
Hip Extension
Wall Ball (20/14)
Burpees
D/U

SNATCH
5 Sets (climbing)
Power Snatch + OHS + Hang Squat Snatch

Gymnastics Cond.
5 x 12 UB* C2B Pull Ups
*or as many unbroken as you can get up to 12...

Feidt ~ 27:00
Maloney ~ 28:00
tb ~ 29:13 / 135-145-155-165-175 / UB completed

WORK!

LOTS of things to work on...
Snatch Balance is not a big strength (of mine for sure)...we definatly do not perform it enough (maybe some warm-up SB's for a while)... I think it is a great "quick hip" exercise, as the idea is to get under by dropping the  hips...

A good technical lift to help your FORM and STABILITY in the Snatch...
HERE is a great explanation of the exercise and how it should be performed (good video as well).

Soo... warm-up well...

SNATCH
A) Snatch Balance ~ work to a heavy 1 Rep w/ a 3sec HOLD @ the bottom
B) Low-Hang Snatch ~ work to a heavy 1 Rep w/ a 3sec HOLD @ the low hang position

BIG GUN
Ascending Rep AMRAP in 9 Min:
3-6-9-12...continue to add 3 reps each round
Clean & Jerk (135/95)
TTB

Wendt ~ 155# / 135# / 3,6,9,12, + 5 TTB
tb ~ 185# / 185# / 3,6,9,12,15 + 9 C&J

Strength & Conditioning

Some conditioning with some Strength today... NICE!

JB & Stan did THIS:
5 Rounds for time (but did not keep time):
12 Wall Balls
12 Burpees

Clean & Jerks
EMOM x 10min:
1 Pwr Clean + 1 Push Jerk + 1 Squat Clean + 1 Split Jerk
Climbing...
You should be attempting to increase the wt. every minute...if you get to a point where you cannot increase, remain the same or go down.
You need to get those 4 reps EMOM for 10...this is the conditioning portion.

Barbell Cycling
5 Rnds of the following:
12 Deadlifts + 9 Hang Cleans + 6 Push Jerks

Stan ~ WB & Burpees then...
BB Cycling ~ 95# for all 5 Rnds... Impressive, considering he use to only go overhead w/ 75#!

Daliege
EMOM ~ 95-115-120-125-135-145-150-155-160-165
BB Cycling ~ 95-105-115-125-145
tb ~
EMOM ~ 135-145-155-165-175-185-195-205-215-225
BB Cycling ~ 135-145-155-170-185

Double Trouble...

This little baby was sneaky... Oz called it right...trying to get to 3 rnds! Was very tough on the quads or glutes, depending what you really utilize in your rowing...

Oz worked up to a heavy Squat Clean...205# and it was easy!

Then I had him try 225# and he just missed it! Getting closer... It is going to happen soon folks!

Conditioning (Double Trouble)

AMRAP in 5 Min:

18/16 Cal Row

6 Squat Cleans (155#/105#)

REST 5 Min

AMRAP in 5 Min:

18/16 Cal Row

6 Squat Cleans (155#/105#)

Daliege ~ 2 + Row / 2 + 4 SC (@ 135# & Row/Run Alt)

Stan ~ 3 Rnds / 2 + Row (@95# & Run/Row Alt)

JB ~ 2 Rnds / 2 + 3 SC (@135#)

Oz ~ 2 + Row / 2 + 14cal (Rx)

tb ~ 2 + 3 SC / 2 + Row

BTW ~ That 5 Minute rest was no rest at all...wow!

Back-Off

This is a prescribed back-off week... That is how we make some gains/improvements. Let the body recover, regenerate while working.

Keep the intensity high...be intense...work !!! But do not add volume to this week. Get a good warm-up, cool down in, but do not feel like you should "add" another workout... Just relax. Enjoy the "quick" WOD and work some mobility with the extra time.

SNATCH
3 x 1 @ 90%
2 x 2 @ 80-85% (TnG or Quick Singles)

AMANDA
9-7-5
Muscle Ups
Squat Snatches (135#/95#)

Oz ~ 135# - 135# (TnG) / 7:04 (95#/Bar MU) ~ Impressive!
I worked this in reverse order...could not get warmed up quick enought for heavy snatches, and then still could not hit my 90%...so adjusted it...
tb ~ 8:52 / 185# 3x1 (OTM) ~ 175# (TnG)

Rock of Ages

As prescribed from CFNE...

Rock of Ages (CFNE)
For Time:
5 Rounds:
30 KB Swings (55/35)
30 Push Ups
then, once the 5 rnds are completed... 1000m Row

We did Hand Release Push Ups...

Ethan ~ 21:00
tb ~ 23:00 (70# KB...comptrain)

Both E and I rowed the 1K in 3:58... Obviously we did not finish at the same time, but we both rowed the same time for the 1K...weird and cool...
I was wiped out and we had a great talk after about how we were partitioning thru the exercises... E was way better, obviously. I thought I might be able to catch him after the 2nd round...I got closer to him in round 3 & 4 then just got blown away in round 5... He got on rower when I still had 20 Push Ups to go...Great Day!

Thunder?!?!

Well...it was raining this AM... but no thunder, so we made our own in the wt. room!
Nice little WOD from CFNE...Thunderstruck!

Thunderstruck
For Time:
30 Front Squats
15 Muscle Ups
20 Front Squats
10 Muscle Ups
10 Front Squats
5 Muscle Ups
Wt ~ CFNE = 135/95 / Comptrain Open = 155/105

Oz ~ 15:38 (135)
tb ~ 16:16...those MU...sheesh / EMOM completed!

JB's variation
30 Burpees-Thrusters-Pull Ups
20 Burpees-Thrusters-Pull Ups
10 Burpees-Thrusters-Pull Ups

19:50... And it was nice having him workout!

After:
EMOM for 16:
1st = 10 Burpees
2nd = 1 Lap
3rd = 18 Cal Row
4th = 50 D/U

8 Minutes...

Barbell Cycling
Choose your weight, but you must use the same wt for all 4 exercises
Rx is 165#/115#
Complete 2 Rnds of the following:
Max Reps in 15sec ~ Snatch
REST 45sec
Max Reps in 25sec ~ Hang Power Clean
REST 35sec
Max Reps in 15sec ~ Push Jerks
REST 45sec
Max Reps in 25sec ~ Front Squats
(this is an 8 Min WOD starting everything OTM)

Conditioning
5 RFT ~
5 Deadlifts (315/225)
15 Kipping HSPU

Dalaige ~ (135) ~ 3/2 - 11/10 - 5/7 - 9/8 / 15:00 (225 DL & Mod HSPU)
Wendt ~ 4/3 - 13/12 - 7/6 - 11/11 / 3 rnds and back siezed up
tb ~ 4/3 - 10/10 - 7/8 - 9/10 / 16:33 Rx (8-5-2 for sets of HSPU)

Awesome...

This AM was a great little workout...
Oz asked if we start with 3 and I said yes...after looking at the real wod...we were suppose to start with 6's then add 3's each round, I like how we did it...seems like an extra 3 reps to me, vs. getting to the 15's round...

Chase the Ace
AMRAP in 3 Min:
Ascending rounds (3-6-9-12-15...)
Thrusters
TTB
REST 3 Minutes after each round / start over every round
(so 3 min work: 3 min rest)

ROW Conditioning
EMOM x 10:
odd = 20/18 Cal Row
even = 50 D/U (60 singles)

Oz ~ Snatch + Sqt Snatch EMOM x 10 (moved wts. every 2 min) ~ 95-105-115-125-115 /
Chase the Ace = 42-36-36 /
Daliege ~ 43-36-26 / completed
JB ~ 50-46-40 / completed
Ethan ~ 48-32*-41 / completed
Stan ~ 41(45#)-39(65#)-51(65#) / completed
Val ~ worked out and then did the Row Conditioning
tb ~ 48-55-49 / completed

Back to School...

Probatio
5 Seperate Scores
5 Min Max Burpee Box Jump-Overs (24/20)
5 Min REST
4 Min Max 10m Shuttle Run
4 Min REST
3 Min Max Power Cleans (155#/105#)
3 Min REST
2 Min Max Wall Balls (20/14)
2 Min REST
1 Min to complete Max UB C2B Pull Ups

Strength
3x2 Back Squat
2x2 Front Squat
1x2 OHS

Gymnastics Pulling
OTM x 3rnds:
1st Min = 15 UB C2B
2nd Min = 15 UB OHS (95#/65#)
3rd Min = REST

Oz ~ 51-70-28-44-13
Wendt ~ 56-68-31-49-18 / 315-255-185 /
tb ~ 52-62-32-44-27 / 275-245-205 / Completed

Happy New Year...

Welcome to the Jungle (CFNE)
Teams of 3...(2 if you want to go HARD)
For Time:
100 Cal Row
100 Box Jump-Overs (24/20)
100 Thrusters (95/65)
100 Toes-to-Bar
100 Thrusters
100 Box Jump-Overs
100 Cal Row

We began this mess with E & tb vs. Drake & Diego vs. Val & Baby Tonn (we let V&BT take 50's).

Soon into the first 100 Thrusters, Diego had to run to the bathroom...PUKIE hit him... not to hard, but the conditioning was just getting to him...3 person team for him would have been better...
To be honest, it was much better for me as well... E was a monster in the Thrusters...getting 10 for every set of my 5... At 60 Thrusters (for E & tb) Drake joined us and made us a group of 3...
WHEW! That was much better...still tough but much more negotiable...
E was still the beast of the group... The ONLY exercise I felt that I was helping out in were the TTB's!  

Drake & Diego ~ 100 Cal row, 100 BJO, 50 Thrusters...then Drake combined with E&tb

E, Drake & tb ~ 31:08... I think we could have hit under 30 if we started this with the 3 of us!

Val & Baby Tonn ~ 20:35 (modified below)
50 D/U
50 Step Ups
50 Air Squats
25 Pull Ups / 25 Press
50 Air Squats
50 Step Ups
50 D/U