Intervals...

Great WOD for post-Murph...
Can feel it from yesterday!

Howitzer
6 Rnds of:
AMRAP in 2min:
30/20 Cal Bike
Power Clean (185#/135#) Max Reps w/ Remaining Time
~ REST 2 MINUTES b/t Rounds

Stamina Builder
2 Min D/U
2 min Rest
2 Min D/U

Stan ~ (@ 95#PC) X-12-10-10-10-9 ~ 51 Total Reps (stan went for 42 cals in first 2 min...pulled a JB)
Daliege ~ (155#) X-5-4-4-4-6 ~ 23 Total Reps
tb ~ 3-5-5-5-6-6 ~ 30 Total Reps / 151 (75-25-15-15-10-11) & 159 (30-30-30-30-15-10-5-9)

Memorial Day (Murph)

Here we are again... End of the school year... Just a month after running the Jigsaw...
Now we do Memorial Day Murph.

Lt. Michael Murphy...One of the many HEROES that gave their life for this great country.

Last years results HERE

Pre-MURPH

MURPH (Murph Challenge)

For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

* If you have a 20# vest, wear it!

**Pull Ups, Push Ups & Air Squats can be partitioned up however you like...BUT this must begin and end with the 1 Mile runs!

***Scale as needed...1/2, 1/4, just do the work you feel you can...then a little more!

RESULTS

1/2 Murphs

Val ~ 33:15 w/ Emmitt

Desi ~ 33:15 w/ Charles

Graper ~ 44:20

Kaighlie H ~ 44:20

Carson D ~ 27:45 (1st Run = Mile)

Sophie F ~ 51:00

Full

Ethan ~ 50:07

Steph D ~ 51:45

Joni F ~ 51:45

Feidt ~ 45:45

Wendt ~ 41:43 (w/ 20# Vest)

Fota ~ 49:20

Temblay ~ 43:05

Hammer ~ 61:30

Tyler Martin ~ 51:30

Zach W ~ 53:20

Diego ~ 44:01

Britt ~ 63:00 (?)

Oz ~ 43.33

Drake B ~ 48:14

tb ~ 47:24 (left for final mile @ 38:00)

Post-MURPH

On Memorial Day...REMEMBER THE FALLEN HEROES!!! 

It's not "Happy Memorial Day" (save that for Veterans Day)...today is to Honor the Deceased! 

Read HERE

Great speech about Memorial Day!

Here is another thought for you:

Free people are not equal...Equal people are not free!

Saturday WOD

Finally back to a Saturday WOD!

It was nice...just working out on a Saturday again...just nice...

Good little warm-up...

Clean & Jerk
EMOM x 10min, climbing

then...

HOT DEATH
1000m Run...then
3 Rnds:
10 Clean & Jerks (135#/95#)
10 C2B Pull Ups
10 Burpees
then...
1000m Row

Ethan ~ 135(2)-145(2)-155(2)-165(2)-175-185 / 20:57
tb ~ 135-155(2)-165(2)-185(3)-195-205 / 20:29

Anyone interested... Memorial Day Murph will take place MONDAY @ 9am

Oz is a Genius

As we are getting ready for the WOD yesterday, we had two choices...
One began with 75 Wall Balls, the other with 42 Wall Balls...
I remember Oz stating,
"I don't want to do 75 Wall Balls because you know Thrusters will be prescribed tomorrow!"

Well...it's tomorrow... GUESS WHAT?!?!?

THRUSTERS!!!!

Garand
21 DB Thrusters (45#/30#)
40 Cal Row
18 DB Thrusters
40 Cal Row
15 DB Thrusters
40 Cal Row

EMOM x 6min:
6 Power Snatches (95/65)
6 Kipping HSPU

tb ~ 12:45 (rows = 2:15-2:20-2:07) / 4rnds + 6 PS (54 Reps)

Progress...

This continues the progression we have been performing from Comptrain...
Seems to be climbing by 5% each week...


START THE CLOCK (WR name for this progression)

A) At the 0:00 Begin:
Complete 12 Rounds of 1 Power Clean (@75%) every 40sec (this will take 8 min)

B) At 12:00 begin: 
Complete 12 Rounds of 1 Power Snatch (@75%) every 40sec (this will take 8 min)

Stamina/Conditioning Builder  (two choices...same exercises)
A) For Time:
75 Wall Balls
50 TTB
50 Wall Balls
25 TTB
OR 
B) For Time:
42 Wall Balls, 21 TTB
30 Wall Balls, 15 TTB
18 Wall Balls, 9 TTB

Oz ~ 145# / 105# / B) 7:28 (he was F-A-S-T)
Daliege ~ B) 8:03 / 145# / 105#
tb ~ A) 15:43 / 185# / 175#

D & I did these in Reverse... Did the Stamina first then the PC & Snatch...Was a bit tougher for Start the Clock...

Beat This!!!

Great workout day...

Oz needs to beat these scores! He is going after school...

50 Cal
3 RFT ~
21 Cal Row
15 Power Cleans (155#/105#)
9 Box Jumps (30/24)

Stamina Builder
EMOM x 8min:
odd = 20 Deadlifts (225#/155#)
even = 50 D/U

Daliege ~ 11:18 (all drop-down PC's) / 20-75 / 16-75 / 13-75 / 15-75 (@185# & singles)
tb ~ 10:34 / sets were ~ 20-30 / 10-50 / 16-30 / 15-35 (@225# & D/U)

Barbara ???

Well...It has been a while...

HERE is your last run ~ Dec. 5th 2013

Might as well give you another go!

Warm-Up

Squat Snatch ~ EMOM x 10
You choose, across or building, bit of a combo... JUST WORK!!!

Then...

Barbara
5 Rnds for Time:
20 Pull Ups
30 Push Ups
40 Abmat Sit Ups
50 Air Squats

Oz ~ 3 rnds in 23:20 (5:12/5:36/6:32)
tb ~ 35:12 (4:46/4:24/4:44/5:01/4:17)

Some key points to tb's work...
NOT HR Push Ups...chest touched everytime (sometimes laid there flat a while)
Squated to Med Ball
Used hands on Knees to push up from Squat on 3rd, 4th & 5th round...it helped
Unbroken on 20 Pull Ups everytime...
PUSH UPS were the deciding factor!!!

"Not for vengeance did the Lord put them in the crucible to try their hearts, nor has He done so with us.  It is by way of admonition that He chastises those who are close to Him."

Good Day/s

Thursday... Mish-mash of WOD's

Start the Clock!
At 0:00 begin with
Power Cleans (70% 1RM)
Perform 1 Clean every 40sec... Do this 12 times... (8 minutes...actually 7:20)

At the 12:00 marke begin
Power Snatch (70% 1RM)
Perform 1 Snatch every 40sec...
*Work for SPEED! This should be like a 10m Sprint!!!

Then...

Stamina Builder
21-18-15-12-9-6-3 UB OHS (95#/65#)

AMRAP in 5min:
Upladder of 1-2-3-4-5...
Clean & Jerk (155#/105#)
Muscle Up

OR....................................................

Deuces
For Time:
2K Row
200 D/U
2K Run

Oz ~ Deuces = 22:21
Daliege ~ PC @ 155...then Deuces - 21:52 (200singles)
tb ~ PC @ 175 / Snatch @ 155 / UB OHS ~ 5:25 / 5 PC (Upladder C&J+MU)=25 Reps


FRIDAY

Last one is HERE...2.6.16

NATE
AMRAP in 20min:
2 Muscle Ups
4 HSPU
8 KB Swings (70#/55#)

Witt ~ (3 Mod Pull Ups - 6 Push Ups - 8 swings@35#) ~ 12 rnds + 6 push Ups = 213 REPS
tb ~ 13rnds + 1MU = 183 Reps... HUGE PR

Tightness

SUGAR DADDY
21-15-9
Deadlift (225/155)
400m Run after each set

MidLine/Row Conditioning
3 RFT ~
30 Cal Row
30 GHD Sit Ups
30 Hip Extensions

tb ~ 11:50 :-(  / 15:38

Sugar Daddy was terrible... +2min from PR...
PR = 9:17 (8.30.13) /
Last performed ~ 9:55 (7.14.14)!
Back was sore from yesterday & portaging canoes...
Carrying the canoes was much worse than dragging them...could feel it jamming/compressing the back. Although it could have been those 90 Thrusters from yesterdays WOD as well...

Early Start...

Tried to get an early start today...
I was here before 5:30 hoping to start at 5:45...but got it going just after...
Was early, but just not as early as I had hoped (is it ever?!?!)...

Sooo... Quicker warm-up and utilizing the first part as a little warm-up:

EMOM x 10min:
Squat Snatch ~ across, climb, PR...you choose

Merengue
3 RFT ~
30 Burpees
30 Pull Ups
30 Thrusters (75#/55#)

Lil W ~ 115-125(2)-135(3)-145-150-155(miss) / 31:43
Wendt ~ 135(3)-145(2)-150(2)-155-160-165(missx2) / 19:45
Oz ~ 95(2)-115(2)-125(2)-135-145-155-165(missedx2...very close on #1) / 17:58 (2 rnds)
tb ~ 135(2)-145(2)-155(2)-165(2)-175(2) / 25:20

Warm-Up?!?!

LOOONNNGGG Warm-Up
3 Rnds of the following:
With a 3 Minute running Clock...
1 = .5 Mile bike...use remaining time as rest
2 = 500m Row...use remaining time as rest
3 = 400m Run...use remaining time as rest
Repeat this for the 3 Rnds (27 Minutes)...

Got the blood flowing...

GEVALIA
100-80-60-40-20 D/U
10-8-6-4-2 OHS (135#/95#)
5-4-3-2-1 Muscle Ups

Core/Stability Stamina
3 Rnds NOT for Time:
30 GHD Sit Ups
30 Back Extensions

tb ~ Nice looong warm-up (rows=1:44-1:42-1:46 Runs=2:05-2:00-2:05) / 12:09 / done

Start...

Start the Clock!
At 0:00 begin with
Power Cleans (65% 1RM)
Perform 1 Clean every 40sec... Do this 12 times... (8 minutes...actually 7:20)

At the 12:00 marke begin
Power Snatch (65% 1RM)
Perform 1 Snatch every 40sec...
*Work for SPEED! This should be like a 10m Sprint!!!

Then...

For Time:
21-18-15-12-9-6-3 UB Thrusters (95#/65#)

AMRAP in 9min:
9TTB
7 Kipping HSPU
5 Power Cleans (135#/95#)

tb ~ 165# / 145# / 9:41 / 5rnds + 9TTB

Moonwalk (CFNE)

MOONWALK
5 RFT ~
500m Row
15 Burpees
10 Front Squats (155#/105#)

Core Stability
100-80-60-40-20 D/U
25-20-15-10-5 GHD Sit Ups

Daliege ~ 24:28
tb ~ 24:34 (1:55-1:56-1:56-1:57-2:02 for row times) / 10:14 (w/ 1st Hour)
My goal was to go straight from Row to the burpees...I did that with walk-down burpees...Then needed a bit of rest before the Squats...20-30sec I would guess...
Moonwalk was a great one

Double DT

Nice tough workout... Working on progression in Snatch & Squat for the next few weeks...
Work for some improvement in strength and form...

SNATCH
EMOM x 10min: 1 Snatch
(you choose to increase, across, or work for 1RM)

Strength
Back Squat
5 x 4 (across)

Double DT
3 RFT:
24 Deadlift (155#/105#)
18 Hang Power Clean (155#/105#)
12 Push Jerk (155#/105#)
*REST 2min b/t Rounds

Wendt ~ 135x2-145x2-155x2-160-165-170-175 / 275#
Lil Wendt ~ 125x2-130x2-135x2-140x2-145-150 / 275#
tb ~ 175#(across) / 275# /// 16:19
DBL DT Breakdown ~ 3:51-9:43-16:19
Sets ~ 3:51-3:52-4:36 ... quite a drop-off on the last set!
23-1+ / 6-5-5-2-1+ / 12
16-5-1-1-1+ / 6-5-4-2-1+ / 12
16-5-2-1+ / 5-4-3-3-2-1+ / 12 (I know I did not "push" hard enough thru the HPC on this set...)

OZ did an ascending DT... (do not think it was a double)
95-115-125-135-155...something like that... And his grip was shot at the completion...

Open Test

Nice little conditioner...
From Most Recent...
HERE... not in very good shape...eeshh
HERE...made it to snatch...
& HERE...hard to believe the first time remained the PR...UNTIL TODAY!!!

OPEN TEST
AMRAP in 20 Min:
50 Wall Ball (20/14)
50 D/U
40 Box Jumps (24/20)
40 TTB
30 C2B
30 Burpees
20 Cleans (145#/100#)
20 Jerks (145#/100#)
10 Snatches (145#/100#)
10 Muscle Ups

Kate ~ 20 Cleans (95#)
Wiernik ~ 20 Cleans (45#)
Witt ~ 30 Burpees
Oz ~ 10 Jerks (135# for all) ... PR +4!!!
JB ~ 10 Snatches (135 Cleans & Jerks / 95# Snatch)... PR +10!!!
tb ~ 10 Snatches (20# WB...just to know we did NOT move to the 30#er)...PR +8!!!

Tomorrow...

JIGSAW & Desi's B-Day Celebration!!!

Just Start that Clock!

Nice workout put together...

Follow this and work for SPEED & TECH.
DO NOT adjust the time! Use your rest...work for smooth and fast effort!

START THE CLOCK...
At 0:00 begin with
Power Cleans (60% 1RM)
Perform 1 Clean every 40sec... Do this 12 times... (8 minutes...actually 7:20)

At the 12:00 marke begin
Power Snatch (60% 1RM)
Perform 1 Snatch every 40sec...

At the 24:00 mark begin:
FOR TIME:
4 Sets of 15 UB Thrusters (95/65)
Rest as you need, but know you are on the clock! AND the reps are UNBROKEN (cannot drop the bar!)

REST AS NEEDED AFTER THIS...
IF TIME...

For Time:
1K Row
21-15-9
KBS (70/55)
OHS (115#/80#)

Oz ~ 115# / 95# / 8:50 / had to go...
Daliege ~ 115# / XX / 8:35 (last 3 reps of set #4 were not quite locked out) / 15:59 (55#/75#)
tb ~ 155# / 135# / 5:02 / 13:20

Val's Post B-Day WOD's

Nice sweat today...
Day after Val's B-Day...she needed to get some workout in!

EMOM x 15:
16/12 Cal Row (bad rower)
15 GHD Sit Ups
20 GHD Hip Extensions

Then...
CYCLONE
For Time:
21 DL (225/135), 42 Cal Bike, 84 D/U
15 DL, 30 Cal Bike, 60 D/U
9 DL, 18 Cal Bike, 36 D/U

Oz ~ did ascending DL (135-185-225)...cal was row...no time listed
Val ~ Completed EMOM / 8:39 DL & D/U only
Daliege ~ Completed EMOM / 16:30 (used recumbant, 155# DL + 2x's singles)
tb ~ Completed EMOM / 16:18

Oz's Back!

Oz was back today!
In prime form...HE would not say that, BUT he hit an EMOM x Sqt Snatch and was not far off his usual strength...
NOW we will see where a Met-Con takes him in the next couple days!

HOWEVER... He is moving to Rapids!
That's right folks...they put an offer on a house...and it is accepted!

Today...

EMOM x 10:
1 Squat Snatch

Stamina Builder
3 Rnd for Time
20 Thrusters (95#/65#)
1 Min Rest b/t rounds

Strength
5 x 5 Back Squat

Oz ~ worked up to something in Sqt Snatch...
tb ~ 135-135-155-155-165-165-170-175-185-185-195*-200*
* Felt good so I kept going up...
Thrusters ~ 5:48 (1:01-20 / 3:06-20 / 5:48-7-7-6)
Squat ~ 225-235-245-255-265

HAPPY BIRTHDAY VAL!!!