START...

Another Wednesday... Another Edition of Start the Clock...

Continuing on the progression...

START THE CLOCK...
@ the 0:00 Mark begin:
EMOM x 6 perform
3 Squat Snatches (70%)

@ The 10:00 Mark begin:
EMOM x 6
3 Squat Clean & Jerks (70%)

@ The 20:00 Mark begin:
Death by Toes to Bar (TTB)

Strength
A) Back Squat 2 x 10
B) Push Press 2 x 10
*Perform 1st set of A...rest...then first set of B...rest...continue on with 2nd sets

Val ~ XX / 75# / 10's or so on TTB
Syd ~ 75#(Tech) / 155# / Bench Press
tb ~ 155# / 185# / 15 + 15reps / Sqt=225-245 PP=135-145

Death by TTB were tough...
I made it thru 12's UB...on 13 (8-5), 14 (7-7), 15 (6-4-3-2), 16 (4-4-4-3...time ran out)

Game Changer

Warm-Up...then the Pumped Up Game Changer (CFNE)

Past times HERE

Pumped Up Game Changer
21-15-9
Deadlift (275#/185#)
Box Jumps (30/24)

Val ~ 4:48 (145#/20)
Syd ~ 5:44 (225/30 - all jumps)
tb ~ 6:33 (275# / 30 - all step-ups) ...  big PR,  Previous best was 8:??
This was much needed as yesterdays performance was VERY disappointing (Beep Test).
ONLY 3 Rnds & my PR was 5 + 18 reps...heck even on a bad day I got 4...
So yesterday = HUGE disappointment...questioning everything
Today = HUGE positive
What a difference a DAY makes!!! Glory be to God!

Well...that is why we track these things... Evaluate & work at them...

TEST...

Took the L-1 Cert test yesterday...I will be lucky to pass!

Now this!?!?

Bergeron Beep Test... Last Results HERE

Today...

Warm-Up ~
Med Ball Cleans 2-4-6-8-10 in group of 3
Hip Mobility ~ 6 Lungesteps, 6 Duckwalks, 6 Grioners x 2
Thruster Prep...

Bergeron Beep Test
EMOM for as long as possible:
7 Thrusters (75#/45#)
7 Pull Ups
7 Burpees
Stimulus for Today ~ work to get as many Rounds in as you can, with a 10 round minimum.
If you do not achieve 10 Rnds (10 minutes), rest then finish rounds to 10 for time
(Scale as needed...however, DO NOT scale reps unless you cannot get them within the minute...push for the 21 reps vs. scaling and getting 5's for 15-20 rounds)

Val ~ did 4's for pull ups (good scale)...
Syd ~ went to 6's after 3 rnds
tb ~ 3 Rnds / completed 10 in 15:02
1-2-3-60sR-4-5-60sR-6-60sR-7-60sR-8-30sR-9-10

How about this! Look close at the 6th pic down the left side!

Nat'l Guard Day...

Today we take our trip to Fort Douglas with the FB and VB teams to do some team-building activities. Not a huge group, but it will be fun! Good group of kids...

Get this in b4 we left...

Quick 500m Run Warm-Up

Melting Pot
AMRAP in 10min:
10 Hang Power Snatchs
10 OHS
10 Power Cleans
10 Thrusters
10 SDLHP

Rest 5-10 Min...

Midline Conditioning
Complete 3 Rounds of the following E2MO2M
1-2 = 100 D/U
3-4 = 30 GHD Sit Ups
5-6 = 30 Cal Row

Syd ~ 2 Rnds + 10 OHS (120 Reps / @ 75#)
tb ~ 2 Rnds + 6 PC (126 Reps) / 2 Rnds + 100 D/U...then ran out of time
*actually only got 90 D/U in the 2 minutes, but did 10 more D/U to finish...then had to go shower for the trip...3rd Rnd (GHD & Row) would have been rough!!!

Twice as nice...

Two days blog in ONE!

TUESDAY.

50 burpee warm-Up

Dopperganger
5 RFT ~
21 Wall Balls
15 Cal Row
9 TTB

Syd ~ 5 Rnds w/ 400m Run vs. Row
Val ~ 3 Rnds @ 12:00
tb ~ 15:49 (30#WB)

WEDNESDAY

START the Clock...Squat Version!

At 0:00 perform EMOM x 6:
3 Squat Snatches (65%)

At 10:00 perform EMOM x 6:
3 Squat Clean & Jerks (65%)

At 20:00 perform Death by Strict/Kipping HSPU

REST as Needed

Conditioning
7 RFT ~
7 Hanging Squat Cleans (135#/95#)
7 Bar-Facing Burpees
7 C2B Pull Ups

Val ~ 70# / 80# / 15:39 (45# HSC)
tb ~ 145# / 175# / 1-9+6 (6x5) / 13:56 (115# HSC)

HAS BEEN A GREAT THREE-DAY CLUSTER... Looking forward to a Rest Day tomorrow!

Sprint...

Isabel...last one done HERE

Doesn't seem like it was that long ago, but it has been over 2 years...
We have done some Squat Snatches between now and then, but not just straight Isabel!

Not a bad WOD for starting the week out...we will see what "pops up" tomorrow...

Warm-Up ~ 
Burgener WU
Burpees,
Loosen up...etc

Isabel
For time:
30 Snatches (135#/95#)

Strength
Squat
5 x 5, across

Syd ~ 2:02 (95#) / Sqt @ 95
Val ~ 3:03 (75#) / did 30 C&J @ 65# after a 5 min Rest...
tb ~ 2:22 (PR) / Sqt @ 225#

Welcome...

to the Jungle!

Friday WOD's are great...
Get some teams and go...

Welcome to the Jungle
Teams of 3 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

Scale/Sub as needed...
1 Back Circle Lap per teammate will = the 100 Cal Row
Can't do TTB...go knees to elbows or do Pike Sit Ups
Adjust weights as needed...

Bishop/Drake/Glinski ~ (Row) ~ 28:36
Vilbaum/Coombs/Wendt ~ (Row) ~ 28:59
Wefel/Big Mike/Wiernik ~ 35:18
Jadon B/Austin H/Sam ~ 35:47
Butler/Hartman/Sawyer ~ 35:32
Hove/Cutler/Matta ~ 37:55
Tonn/Syd/tb ~ 26:58

REST Day...

REST...

100 Burpees in a row!
ALL Step-Down / Step-Ups except for the last 10...

6:30+ but under 7minutes...

Started at 8:06 (on clock)...finished with clock saying 8:12 and it was 20-30 sec or so before it turned to 8:13... Should have started the clock, but was not sure what I was doing when I started...

Just new I wanted to get some burpees in to warm-up/loosen up... Then decided to keep going!

ALSO...good news...
Oz is in the NEW house!!!

Increase

50 Burpees for the warm-Up

Then...

At the 0:00 mark begin:
1 Squat Clean (80%) for 8

@ the 12:00 mark begin:
1 Squat Snatch (80%) for 8

@ the 25:00 mark perform:
21-18-15-12-9-6-3
UNBROKEN OHS (95#/65#)
for time

Val ~ 115# / ?? / completed w/ 65#
Syd ~ 185# / power snatch / UB OHS @ 45#
tb ~ 205# / 180# (missed 3 & 6) / 5:35 (5:25 on previous attempt HERE)

On the Road...

Christine's on the Road
3 RFT ~
400m Run
12 Deadlift (275/185)
21 Box Jumps (24/20)

Conditioning
42-30-18 for Time:
GHD Sit Ups
Hip Extension
Calorie Row

Val ~ ??? 15:?? is my guess (135#/20)
Syd ~ 16:47 (275/24)
tb ~ 18:22 (275/30) / 17:28 (rows = 2:09/1:36/:43)

CFNE ~ Harley Love

For past WOD's of this...Look below
HERE (heavy)
HERE (Rx)

Warm-Up ~ work w/kids ... BB court ladders & Hip Mob

EMOM x 10: 1 Squat Snatch (across, climb, wave, RM, you choose)
take what is there today...

Harley Love
6 RFT:
13 Thrusters (heavy = 115/85 Rx = 95/65)
14 C2B (Rx = Pull Ups)

Val ~ 65x2 - 75x2 - 85x2 - 95x4  / Ripped Hands around the 4th-5th set... Was beating me!!!
tb ~ 175# (Red&bouncy black) / 17:30 (1:45-4:24-7:14-11:07-14:55-17:30)

Golf Day!

LHS Athletics Golf Outing is today...

Going to be a HOT one!

Fire & Ice
3 Rnds for Time:
3 Jerks (185#/135#)
4 Front Squats (185#/135#)
5 Power Cleans (185#/135#)
30 Pull Ups
40 HR Push Ups
50 Abmat Sit Ups

tb ~ 26:17 (8:00 / 9:09 / 9:08)

Camp Days...

Yesterday started FB Camp...Volleyball Day #2...BB Day #2...

Needless to say...I did not get to the blog...

YESTERDAY
Warm-Up:
Sealgrinder PT (1/2)

Black & Blue
5 RFT ~
10 Power Cleans (95/65)
10 Burpees

Conditioner
EMOM x 12:
odd = 15/12 Cal Row
even = 15/12 GHD Sit Ups

Val ~ 8:20 (Rx) / Completed
tb ~ 7:15 (Rx) / Completed

TODAY
Warm-Up: Burpees

START the Clock Progression:
@ 0:00 begin 1 Power Clean (75%) EMOM x 9
@ 12:00 begin 1 Power Snatch (75%) EMOM x 9
@ 25:00 begin 4 x 20 UB Deadlifts (225#/155#)


Syd ~ 185# / 135# / 7:00
tb ~ 205# / 175+# / 9:09 (6:20 end of 3rd)

Summer?!?!?

What are you going to do all summer?
What will you do with all your free time?

Common questions from the "norm" of teacher and non-teacher friends/acquaintances...

COACHING friends/family know better...

FREE TIME?!?!?  This is the time of year that we can finally just focus on what we love...
Coaching kids...being there for them...pushing them to become better...not worry about a bell ringing to interrupt great conversation or workouts...

Day 1 was crazy... Basketball, Volleyball, Football (a day a way, but preparation day is just as bad)...
AND another meeting on Wt. Room... Leave it to the Administration to screw up what we have been doing for 20+ years... If it has been broken, when/where did it break???? If it has not been broken, why screw with it????

Oh well.... Here we go...

Warm-up...not much (kids did a lot)

EMOM x 10:
1 Squat Snatch, Climb-Across-you pick

HELEN
3 RFT ~
400m Run
12 Pull Ups*
21 KB Swings*
*scaled = 24 jumping pull ups + 24 Swings...to keep the #'s similar

Lots of Kids did this...
Val ~ ?? (scaled w/ girls)
Syd ~ 10:30 (black bars)
Drake ~ 10:31
tb ~ 10:15 (black monkey bars / 55# KB)

State T&F

It is State Track & Field...so you know what that means...
WOD's down in La Crosse...

We arrived down in La X and got rooms, then had kids get a workout it...
After...we (Syd, Val, Dykstra & tb) did THIS:

WIAA
4 Rnds:
150m Run (approx... we picked two light poles to run down and back from)
15 Burpees
15 Lunges
15 Pike Sit Ups
15 Broad Jumps

We did not go for time...just competed and worked hard thru finish!
Good workout and everyone was pushed!

Post-WOD

THEN...Friday AM ~ 

Crossfit La Crosse was the place!
Called late on Thursday night to two places Crossfit UDX & La Crosse...
Both got back to me and were happy to let us "drop-in"...which was nice!
I have been told no drop-ins many times...so this was excellent.

Went with the group WOD there... it was good to be with a group!
Warm-Up Run, Stretch and Meet & Greet (there were a few other drop-ins)

Strength
EMOM x 12:
1-4 = 2 x STRICT Shoulder Press (heavy, or climb)
5-8 = 2 x Push Press (heavy, or climb)
9-12 = 1 Push Jerk + 1 Split Jerk (heavy or climb)
*this was designed to be heavy so if climbing, don't start too light!

Conditioning
In Teams of Two:
AMRAP in 20 (alternating rounds):
12 Wall Balls (20#/14#)
6 Burpee Pull Ups (scaled = 6 burpees + 6 jumping pull ups)
1 Snatch (135#/95#) (scaled = 95#/65#)

Drake & Partner = 16 total (8 rnds each) (@ 95# snatch)
tb & Partner = 17 total...my partner got the extra round in!!!

Post-WOD

Punch This...

Two options...

Hawaiian Punch
5 RFT ~
200m Run
15 Burpees
15 Wall Balls (20#/14#)
15 KB Swings (55#/35#)

Daliege & Bertag choose this .... No times

Start the Clock
At 0:00 begin:
EMOM x 9 ~ Power Cleans (75%)

@ the 12:00 mark begin:
EMOM x 9 ~ Power Snatch (75%)

@ the 25:00 mark begin:

4 x 20 UNBROKEN Deadlift (225#/155#)

Oz ~ 155# / 115# / 20@185# & 20@175# (work on D/U)
tb ~ 205# / 175# / 9:04 Rx

TbtG

Going to State Track... Will get a conditioner in later today with coaches & kids...

Thinking... something like the Punch ~ Run-Burpees-HSPU-Lunges or Broad Jumps...