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!

Eh...Chief!

Skipped Monday due to Football Check-In...

So we will be a day behind this week...Need to get the stress out

Quick Warm-Up...

Snatch Complex
Work to heavy set of:
1 Power Snatch + 1 Squat Snatch

Strength
3 x 6 ~ Back Squat

The Chief (past HERE)
5 Sets of the following:
AMRAP in 3min:
3 Power Cleans (135#/95#)
6 HR Push Ups
9 Air Squats
1 Min Rest b/t Sets

tb ~ 185# (195# Pwr + / Sqt -) / 245-255-265 / 5+5 - 5+3 - 5 - 5 - 5+1

Did not look at the past before the wod...goal was minumum of 5 Rnds each set time... Thought I might get 6 on first one, but after Rnd #4 I was wiped...,