Bodyweight...

As Oz stated... well... time to get ready for Murph! Never even thought about it that way, but it is now that time of year.

Mile Runs...
Push Ups...
Pull Ups...
Air Squats...
GET YOURSELF READY!!!

Warm Up/Work
Oz did some snatch stuff...

Then we did some Snatch Balance...

THEN:

2RFT ~
20 Pull Ups
30 HR Push Ups
40 Sit Ups
50 Air Squats

Oz ~ 10:43 (5:05 1st Rnd)
Daliege ~ 18:10* Hurt his back on rower Tue...still sore today(bad)...going to Dr. Pete tonight!
Stan ~ 12:27
tb ~ 12:12 (5:15 1st Rnd / all C2B's)

Boat Race...

Boat Race
3 Rnds for individual Time:
500m Row
400m Run
REST 3min b/t Rnds

Oz ~ 3:45 / 3:49 / 3:42
Daliege ~ 4:47 / took it easy / took it easy, but ran faster
Stan ~ 4:10 / 3:50 / 3:40
tb ~ 4:07 / 4:04 / 4:00

Did It!

Well...that was not very fun... rewarding and tough... but not fun at all...

16.5 ReTest...
Improvement, but nowhere near satisfied...

I was shooting for under 15min...got closer, but still too slow... VO2 work needs to be done...
I HATE that type of work!
I will find ways to sneak it in...
1-10-1 Burpees
400m Run Repeats
Leg Blasters
Intervals during Warm-Ups

MOSTLY...just need to push harder in WOD's...easier said than done!

Oz went after FRAN!
Fran
21-15-9
Thrusters
Pull Ups

16.5
21-18-15-12-9-6-3
Thrusters
Bar-Facing Burpees

tb ~ 15:10...previous was 15:49 so nice improvement...ALMOST!

Oz ~ ???

OPEN is OVER for another Year!!!

OPEN END...

Well folks...another one in the books!
OPEN 2016 is complete (I think...)...regardless of score...not sure if I want to do that again!
It was a repeat of 14.5...and I remember only doing that on once as well...
It was a PR! So that was nice...

I like what Crossfit Portland has to say about the OPEN:
"Resist the urge to downplay the fact that you finished the whole Open. It is s BIG deal to do so - evidence of the fact can be found in the number of people who register but ultimately don't finish all 5 events. Have some ice cream and celebrate a job well don, no matter where you finished."

16.5 (14.5 Repeat)
For Time:
21-18-15-13-9-6-3
Thrusters (95#/65#)
Bar-Facing Burpees

tb ~ 15:49 (14.5 was 16:47)

Reflections on the OPEN:
~ WE have a great group...very supportive! I appreciate everyone that helped time, motivate, push and work me thru the open...
~ It is a lot more fun when there are more people involved! This year was not very exciting...I like doing things as a group!
~ Working strategy for others is much better than trying to figure out where I can improve...I know my weaknesses and struggle to get better...
Something for warm-up and off-season, but ultimately, I (we) are working out to be fit...to be better than we were yesterday...NOT TO BE Rich Froening, Mat Fraser or Katrin Davidsdottir.
We are doing the best with what God gave us!
~ Watching our group grow...evolve...take life as it comes...is awesome! We can all move on with life but still remain who we are at the core...friends, family & supporters of each other.

NEXT UP:

THE ANNUAL TRADITION ~ JIGSAW RUN

Run, Walk, Crawl, Push...whatever you need...

This is THE event that started it all!!!

This will be the 8th Annual Run for us!!!

Check out the past years HERE

This year is MAY 7th (10am Start)

NOW make sure you put that on your calendar! 

Wed. WOD

Warm-Up (this is becoming a habit):
1-10-1 of Partner Burpees (IGYG format)

Ethan & I took 10:54 to complete...not going real fast, but moving through!

Then...

SNATCH
Work to heavy 2-rep set of Power Snatches

EMOM x 12min:
odd = 3 Power Snatches (75% of above)
even = 40 D/U

Ethan ~ 135# / completed w/ 100# & 80 singles
tb ~ 175# / completed w/ 135#

Catching Up...

Friday ~ 16.4 = 181 Reps
Monday ReTest 16.4 = 184 Reps...those 3 reps are HUGE!

Every Rep matters!!!

Tuesday...

Val & tb ~

1-10-1 Partner Burpees...IGYG format

Then...

BOMBSHELL
3 RFT ~
21 Box Jumps (24/20)
12 Thrusters (95/65)
3 Muscle Ups

Val ~ 45#/Pull Ups ~ 9:40
tb ~ 9:54 / EMOM x 10min (3 MU for 5 min, then 2 MU for 5 min)

Run/Row

This little combo was tough to complete within the time cap!

Similar to CFNE Final Countdown...they had Run 200m each round...
Comptrain moved it to 400m run & 35 Cal Row alternating...WOW!

For Total Reps:
With a running clock:
2 Minutes to perform:
400m Run + Max reps OHS (135#/95#)
1 Min. REST
2 Minutes to perform:
35 Cal Row + Max Reps Wall Ball (20/14)
1 Min. REST
2 Minutes to perform:
400m Run + Max Reps HSPU
1 Min. REST
2 Minutes to perform:
35 Cal Row + Max reps OHS (135#/95#)
1 Min. REST
2 Minutes to perform:
400m Run + Max Reps Wall Ball (20/14)
1 Min. REST
2 Minutes to perform:
35 Cal Row + Max Reps HSPU
*Scale as needed...

tb (Wed/ 3 stair laps) ~ this was a challenge...
did 5 OHS on "rest" time...
8 Wall Balls
5 HSPU
4OHS
4 WB
3 HSPU

JB ~ (95#OHS) ~ 5-2-18-0-11-10
Daliege ~ (95#OHS) ~ 6-2-20-3-13-8
Stan ~ (75#OHS) ~ 3-9-1-1-0-14

Quick work...Burn it Up

Todays little special from CFNE ~

Squat to a moderate 3 rep set...

GASOLINA
For Time:
15 Thrusters (95/65)
30 Cal Row
90 D/U
30 Cal Row
15 Thrusters (95/65)

Bertag ~ 6:44
Oz ~ 7:40
Stan ~ 7:49 (singles)
Dalaige ~ 7:08 (singles) / Finished with yesterdays EMOM x 10m (12 WB / 12 KB swings)
tb ~ 225# / 6:35

Nice to see everyone working and pushing one another...

Remember this:
A King is not saved by his army, nor a warrior by his strength.

Give the credit where the credit is due!

Recovery Day #2...

Warm-Up:
Arm Swings (all variations)
Hip Swivel Kicks (Fwd & Side)

30 Burpees in a Row

Burgener Warm-Up (bar)

EMOM x 10min:
12 Wall Balls (20/14)
12 KB Swings (55/35)

Feelin' it...

For 2 Reps?!?!?!

ALL THAT FOR 2 REPS!
So...Here was Friday:

89 Reps...That is 6 Rnds + 10 Snatches + 1 Bar MU...

So...the plan today was to get on track to beat that, by trying to go ABOUT EMOM...
Told Ethan that I needed to complete Rnd #4 by the 4min mark...Rnd #5 before 5:05...Rnd #6 before 6:10... OR I WOULD BE DONE!

E did a great job of pushing me...and I just listened to him...I really didn't look at the clock till later...
So HERE WAS TODAY... Felt way better, but the grip on MU for that last round was UNREAL!

91 Reps...ONLY 2 more REPS... BUT, now I can say I completed 7 Rnds!!!
Thanks to Oz for getting me thru that 1st Attempt on Friday, & Ethan, Val & Emmet for Sunday Attempt #2!

Recovery...

EMOM x 20min:
12 Cal Row
12 Cal Bike

tb ~ Completed

That was tough...

16.3
AMRAP in 7min:
10 Power Snatches (75/55)
3 Bar Muscle Ups

tb ~ 89 Reps...(6 Rnds + 10 Snatch + 1 BMU)

Don't know if I want to retest that sucker...
I will try to figure out if I can get 1 round every minute...Only 2 reps away...but that finish was HARD!!!
I will work something out, but I am NOT going to re-test and quit with 15 seconds left!
If I hit the marks, I will keep going, if not...I will quit sooner!
THAT WAS TOUGH...Forearms were on fire for a good 30 minutes afterwards...

Thanks to Oz who took the day off of lifting just to get me going...Then I took FOREVER (when don't I) to get warmed-up and getting the jitters out... Finally we got going and he gave me a great push!!!
ANYTHING Once Family is the Best... Ethan has come in on weekends to help...Oz gives up a WOD! Thanks for all the support...I truly appreciate it.

Video coming...

Strength & Conditioning

Oz = Strength
Daliege & Stan = Conditioning

Oz... Worked on some Clean & Jerk... Watched him move up and up and up and up....AND UP!

Worked it to a 185# C&J!!!

Daliege & Stan

EMOM x 16min:
1 = 15 Cal Row
2 = 15 Wall Ball
3 = 15 SDLHP (70# KB)
4 = 15 Push Press (95#)

Both completed it...Stan is still a bit sick from last week...

tb RESTED for a second day in a row! Back is feeling best it has felt in weeks... so trying to get it healed...now we will see what happens to conditioning side of things...

Good stuff!

Catch Up...

Well... 16.2 is in the books...
If you want to know what it is check HERE

Friday I did it and got 173 reps... Which is 1 round and 5 reps away from making it into the 3rd...So close...
Almost redid it on Sunday, then thought to wait till Monday AM to redo!

Ethan & Oz did it a bit modified, but really got after it...GREAT MOTIVATION!!!

Ethan ~ 25 K2E, 50 Singles & 95-115-135-155...he made it to 5 reps of the 155# Round (344 Reps)
Oz ~ 25 TTB, 50 D/U & 95-115-135...Oz made it to 3 reps of the 135# round (256 Reps)

So...I went after it...thought it was ok, but then got my 13th rep on the 2nd round at 8:01... 8:00 is the cut-off! Dang it! So close...oh well... 16.3 is coming!
It was awesome watching those guys get after it! Now I just need to be as mentally tough as them!

Today...

Brief warm-up...BUT for Oz it was a climbing Snatch work... He made it to 145# and was doing Pwr Snatch + Sqt Snatch for first few...

Then...

3RFT ~ 
5 Muscle Ups
10 Pwr Snatches (135#/95#)
25 Box Jumps (24/20)

Wieny ~ 11:00 (5 PullUps+5dips, Cleans)
Stan ~ 9:52 (5 PullUps+5dips, 95#)
Oz ~ 12:15 (115# / bar MU)
tb ~ 10:41

Then did:
6x6 Unbroken Kipping HSPU (45# Bumpers + abmat)...took about 10 min

Want some brief reading and reflection:
Psalm 144
Good thoughts when training

Just did what?!

Warm-up... Move, cleans, jerks...you know...the usual

This little beauty:

AMRAP in 8min:
10 Wall Balls (20/14)
20 D/U (40 singles)

Oz ~ 10rnds + 4 Reps
Daliege ~ 10 rnds (singles)
tb ~ did 5 rounds in 5 minutes

I took it easy today...starting to go REST/RECOVERY on Thursdays for the OPEN...

Yesterday, I did this:

AMRAP in 7min:
5 Muscle Ups
25 Wall Balls
50 D/U

tb ~ 2 Rnds + 15 Reps (5MU + 10 WB)... muscle ups were all UB!

Sneekin' Up

This one sneeks up on you!

EMOM x 12 min:
2 Rnds of the following ~
1st = 5 Snatches (135#/95#) + 10 TTB
2nd = 15/12 Cal Row
3rd = 5 Clean & Jerks (135#/95#) + 10 TTB
4th = 15/12 Cal Row
5th = 5 Thrusters (135#/95#) + 10 TTB
6th = 15/12 Cal Row

Daliege ~ Completed...(@ 95#)TTB got tough
Oz ~ Completed (@95#)
tb ~ Completed... 5 TTB on 2nd time with C&J...and took a 30s breather after thruster on last round...
So I completed @ 12:30...

WOW...did that ever sneek up on us