Saturday Work...

Warm-Up
2m Light Bike/Row
2 Rnds ~
4 Sampson Stretch
6 Spidey & Reach
8 Russian Babymakers
10 Good AM's
1m Mod Bike
1 Rnd STRICT Cindy
30s Mod./Fast Bike
Snatch BB WU

3 x 6 ~ Snatch-Grip STRICT Press

5 x 3 ~ S-G Push Jerk

7 x 2 ~ Hang Power Snatch

ANY MINUTE...
OTM x 24 (6 Rnds)
1 = Cindy
2 = 10 Hang Power Snatches (95/65)
3 = MAX Cal on Bike
4 = REST

T.Wendt ~ (115# PS) ~ 27-26-26-25-23-29 (156 Total Calories)
Z.Wendt ~ 20-16-17-16-15-18 (102 Total Calories)
tb ~ 22-23-21-18-21-22 (127 Total Calories)

Merry 6th Day of Christmas ~ six geese a laying (6 days of creation)

Parentiing 101...

Little over a year ago...we did THIS

Warm-Up
Mobility ~ Thoracic Roll + Pigeon + Banded Ham Stretch
Activation
30s Singles (Jump Rope)
300m Row
30s D/U's
10 Air Squats
15 Abmat Sit Ups
20s Deadhang Hold on Pull Up Bar
30s Inversion Table
---------
2-3 Rnds:
3 Spidey & Reach (each leg)
5 Sit Ups
3 Walkouts
5 Sit Ups
----------
W/ 45# BB:
5 Good AM's + 5 Back Squats
25 D/U's
5 SDLHP + 5 DL
25 D/U's
5 Front Squats + 5 Thrusters
25 D/U's
----------
ROMANIAN DL
3 x 8 (work to heavy)

DEADLIFT
3 x 8 (work to heavy)

SMOOTH CRIMINAL
AMRAP in 15min:
60 D/U
30 Wall Ball (20/14)
15 Deadlift (245#/155#)

Parenting 101 ~ 
Syd brought two of the girls in with him today... They were running around and playing...
It was great thru the warm-up...
Syd in his typical manner was ready to go for the workout and patiently waited for us to be ready.
'bout an extra 5-10 minutes... We all get ready... and we are good to go...
3...2..1...Go... start on the D/U's...Syd is about  10 D/U's in and one of the girls says, "Daddy, I have to goto the bathroom!"
Duty Calls ~ He stops and takes her to the bathroom... Comes back with just about 10min left and still gets 2+ rounds in!!!

Syd ~ 2+ Rnds (185# DL)
Z.Wendt ~ 2+102 Reps (12 DL / 225#DL)
T.Wendt ~ 3+99reps (9DL)
tb ~ 3 Rnds exactley... (15 single DL in last minute!)

O God, you are my God, for You I long; for You my soul is thirsting.

Sleep...

If you have not... Read THIS
Also...HERE is a book on the subject.

"Get comfortable being uncomfortable."
"You can't out-train a bad diet."
Two outstanding quotes that I think on a lot...
Especially the 2nd... Not that I am great at eating and planning, but if you truly WANT to be healthy...diet matters!!! What you put into your system, matters... How you feel, what you think, your attitude...all determined by your diet!!!
Well...maybe even more important is...SLEEP!
How, in a society and world, that are as advanced as we are...do we not understand the importance of SLEEP!
Why? Because we are a go-Go-GO mentality...Sleep is for losers, it is a waste of time...
Just wait a second...that is where your body does it most important job...regulating and repairing itself!
SLEEP...DIET...EXERCISE...it all matters and it matters in THAT order!!! BUT, they all work together as well!

Warm-Up
15-12-9
Cal Row/Bike
1 Rnd: 5 Push Ups + 7 Sit Ups + 9 Air Squats b/t rounds

3 x 5 Wall Squats
3 x 30s Warrior Sqts

BBWU

Clean Skill
5 x 5 Hang Clean High Pull
5 x 3 Tall Clean

3-Pos. Clean
7 Sets (Climbing) of:
Hang Squat Clean (start @ mid-thigh)
Hang Squat Clean (start @ knee)
Hang Squat Clean (start from floor)

CLEAN SHAVE
3 RFT:
15 C2B Pull Ups
12 BB Facing Burpees
9 Squat Cleans (135/95)

Casey ~ ??
Tyler W ~ 6:58
Zach W ~ 10:54
tb ~ 11:05 (C2B = 8-7/8-7/10-5 / Sqt Cleans all singles!)

A savior is born to us.

2nd Day of Christmas

It is C-O-L-D out...
-11 coming in today... -30 with wind chill!!!

But there were people in the wt. room...commitment & friendships formed here!

Warm-Up
Easy Pace
10 Air Squats
10 Sumo Deadlifts (45#)
10 Box Step-Ups
10 Strict Press (45#)
10 Cal Row
Mod Pace
7 Med-Ball Front Squats
7 SDLHP (45#)
7 Box Jumps
7 Push Press (45#)
7 Cal Row
Build to working wts.
5 Wall Balls
5 SDLHP
5 Box Jumps
5 Push Press
5 Cal Row

FIRST DEGREE
27-21-25-9 for time:
Wall Ball
SDLHP (75/55)
Box Jumps
Push Press (75/55)
Cal Row

Casey ~ 20:15
Oz ~ 23:30
Syd ~ 27-21...Flyin'...then saw stars...time to relax
T.Wendt ~ 17:23
Z.Wendt ~ 27:53
tb ~ 25:11 (WB = UB except 21's (15-6) / SDLHP = 5's / 8-7-6 / 8-7 / PP = UB...should have converted to faster times...breaks were HUGE w/ breathing...20-30s vs. just 10s breaks...WOW...
SDLHP were aweful!)

12 Days...10 Years!!!

Here we go!!! 10 years running...

12 Days of Christmas WOD...
This one is brought to you by LHS Alumni, Coach Mark Krommenacker...who is now the HC at Rib Lake for Football and Track & Field!!! PLUS he is their wt. room guru!

So this year it is the Rapids/Rib Lake Challenge...WOD HERE

Oz ~ No idea on time...coming off Flu
Casey ~ #1 finisher...39:30 (or so)
Steph Derringer ~ 43:57 (Beginner)
Carson Derringer ~ 37:23 (Beginner)
D.Rickaby ~ 39:56
G. Junemann ~ 53:30
C. Junemann ~ 48:57
R. Blokhuis ~ 54:37
J.Bishop ~ 46:45
Morgan Elliot ~ 53:57
Caroline Narel ~ 54:35
Kazmira Passineau ~ 54:35
T.Wendt ~ 47:30 (40# Manmakers done in 2:45
Z. Wendt ~ 42:29D. Biolo ~ 46:45
E.Tonn ~ 47:30
V. Tonn ~ Cheered everyone on (bad back from earlier in week)
Emmitt ~ ran around the entire time...Grabbed DB's and worked

Rib Lake ~ MK ~ 49:37
Rapids ~ tb ~ 52:00... 12 (Wo)Manmakers = 3:45 / Started at 40:00...so 12min last round

Wisconsin Rapids

2017 12 Days of Christmas WOD (Post WOD)

Rib Lake

2017 12 Days of Christmas WOD (Post WOD)

Rib Lake are the official winners as Coach Krommenacker beat Coach Biolo!!!

It was awesome doing this WOD knowing that another group somewhere else was doing the same exercises! Good stuff! 

Merry Christmas to all!!! 

HERO on Friday!

DT...and it sucked...
injuries suck...2-3 weeks off of working out has taken it's toll on this non-aerobic guy...
We all know that the aerobic capacity of me is terrible to begin with...I cannot afford

Warm-Up
3 Rnds
1 Lap Jogging
3 Walkouts
2 Strict Pull Ups
5 Kip Swings

C2B TEST
1min Max C2B Pull Ups
1min REST
1min Max C2B Pull Ups

HANG POWER CLEANS
OTM x 10
2 Hang Power Cleans...
Climb thru 8 sets then 9 & 10 back to working weight

DT (past HERE)
5 RFT ~
12 Deadlift
9 Hang Power Cleans
6 Push Jerks
Rx = 155/105...scale as needed

Casey ~ (DT@135#) - 10:30
T.Wendt ~  7:52 PR!!! This kid was flyin'
Z. Wendt ~ (135#) 10:28 PR!!!
tb ~ 51 (10-8-7-3 / 6-5-4-3-2-3) / up to 185# HPC / 13:43...sucked

So they left the presence of the Sanhedrin, rejoicing that they had been found worthy to suffer dishonor for the sake of the name.

Think about this...

Tom Brady goes to bed at 8:30pm every night. When asked about it during a recent radio interview, he said simply, “All of the decisions that I make always center around performance enhancement.”

What does Tom Brady know about sleep that the rest of us do not? 

Maybe he’s seen one of the 750+ scientific studies that have investigated the relationship between sleep and human performance, many of which have studied elite athletes specifically. The results are compelling: Sleep improves speed, explosiveness and accuracy. It enhances our ability to process information and solve problems. It improves our judgment, composure and ability to assess and respond to situations. It accelerates physical recovery from common inflammation, stimulates muscle repair, and helps restock cellular energy in the form of glucose and glycogen. 

In other words, sleep is one of the most sophisticated, potent, and powerful—not to mention legal—performance enhancers that has competition-winning potential. 

It is also one of the most underutilized. Two-thirds of adults fail to obtain the recommended eight hours of sleep nightly. You’re probably not surprised by this fact, but you may be surprised by how it affects you as an athlete. Obtain anything less than eight hours of sleep a night, and especially less than six hours a night, and the following happens:

• Time to physical exhaustion drops by 10-30 percent
• Aerobic output is significantly reduced
• Decreased limb extension force and vertical jump height
• Decreases in peak and sustained muscle strength
• Impairments in cardiovascular, metabolic, and respiratory capabilities
• Faster rates of lactic acid buildup
• Reductions in blood oxygen saturation
• Reduction in the amount of air that the lungs can expire

Just like you can't out-train a bad diet, you can’t out-train poor sleep. In fact, research suggests that the physical and mental impairments caused by one night of bad sleep dwarf those caused by an equivalent absence of food or exercise. Put another way: Unless you’re getting at least eight hours of sleep every night, you're undermining all your hard work in the gym and on your nutrition. 

We spend too much time improving our mental and physical abilities to leave anything as powerful as sleep on the table. If you’re looking to take your performance to the next level, you have to make sleep a priority. Here are some ways to make sure you’re getting eight hours a night, from sleep expert Matthew Walker, author of Why We Sleep:

1. Stick to a sleep schedule. Humans are creatures of habit--we have an easier time sleeping if we go to bed and wake up at the same time every day. If you take only one piece of advice from this list, this should be it. 
2. Avoid training late in the evening if possible, as it revs up our Central Nervous System.
3. Avoid caffeine after 2pm. The effects of caffeine can take up to 8 hours to wear off fully. 
4. Avoid large meals and beverages late at night. A light snack is okay, but a large meal can can blunt our natural growth hormones overnight.
5. Relax before bed. We’re all busy, but try to schedule some winding down time, like reading or journaling, into your nightly routine. The key here is avoiding “blue light,” such as computer work, cellphones, and artificial light which trick the body into thinking it’s daytime.
6. Cool bedroom. You sleep better if the temperature in the room is kept on the cool side. 
7. Dark bedroom. Getting rid of all noises and lights in your bedroom promotes better quality sleep.

~ Comptrain (CFNE)

Mindset

"Life isn't about waiting for the storm to pass...

It's about learning to dance in the rain." ~ Vivian Greene

Just Start.

This is a mindset...JUST START!!! 

As we transition from the D/U's to the exercises, just start. If we can remove that moment of hesitation, we quickly find the first repetitions are always there. We just needed to get going, and not overthink it. This applies to today’s workout, but also, to so much more outside the gym walls.

It is very common for one to await the right moment to start living their life.

Waiting does not push us towards our goals – it does the opposite.

Waiting allows time to slide by, with nothing to show for it… and truth be told, our time here is limited.

There is never the picture perfect time to start, but how often do we find ourselves waiting? For that ideal moment?

We all face “rain”, and even more unnerving at times, “storms”. This is life, and also, uncontrollables. They’re going to happen.

What we do have complete control over is how we will respond to these incidents.

Will we take shelter inside, and await for a better day, or will we enjoy even the harshest of weather, and get outside?

I love the word “dance” in the second half of the quote.

It’s enjoying the rain. Embracing the adversity. And thriving in it.

This is who we are.

Let’s dance in the storm.

(Coach Palley ~ CompTrain Masters)

Warm Up

15-12-9 Cal Row

5 Push Ups + 7 Sit Ups + 9 Air Squats (b/t rnds)

Snatch Grip BBWU

STRICT HSPU

2min Max STRICT HSPU

1min Rest

2min Max STRICT HSPU

DOUBLE DECKER

AMRAP in 15min:

15 Power Snatches (75/55)

30 D/U

15 Wall Balls (20/14)

30 D/U

Casey ~ (145 5xTnG PC & J) 4 Rnds + 9 Snatch (369 reps)

Oz ~ (115 5xTnG PC & J) / 4 Rnds + 1 WB (406 reps) ~ WINNER

Stan (65#/75singles) ~ 4 Rnds + 8 WB (413 reps)

Syd ~ ??

Val ~ ??

Wendt ~ 29 (19/10) / 4 Rnds + 10 PS (370 reps)

tb ~ 19 (13/6) / 4 Rnds + 10 D/U (395 reps)

Let there be rejoicing and gladness for all who seek You.

Let them say for ever: "God is great," who love Your saving help.

5 for 10

Every step you take, is a step away from what you use to be.

~ Brian Chargualaf

Think about this for a minute...reflect on this and then read THIS

Just a reminder that all this is from Comptrain Masters...Coach Harry Palley &  Ben Bergeron!!!
Great Coaches, Motivators and even better human beings!

Warm-Up
10 Cal Bike/Row
10 Air Squats
10 Abmat Sit Ups
10 KB Deadlift
10 Cal Bike/Row
10 Front Squats (45#)

Front Squat Complex
4-7 Sets (work to heavy)
1 Pausing Front Squat (2 sec @ Bottom)
+
1 Front Squat

NICKEL & DIME
AMRAP in 5min:
21-15-9
KBS (55/35)
Front Squat (115/80)
Cal Bike/Row

5 Min REST

AMRAP in 5min:
21-15-9
KBS (55/35)
Front Squat (95/65)
Cal Bike/Row

Stimulus-wise...choose weights that allow UB on KBS & ONLY 1 Break on Front squat...
Any more and you will not get out of this the intention!!! What is the intention?
FAST & FURIOUS!!!

Syd ~ missed setting on the bike... but did it...never hit 21 so he biked A LOT
Daleige ~ 70 Reps + 93 Reps
Stan (Row / 95/75) ~ 100reps &
Wendt ~ 105 Reps & 93 Reps
tb ~ FS Complex ~ 185# (Sheesh?!?!) /  89 Reps & 91 Reps

O Lord, You mete out peace to us, for it is You who have accomplished all we have done.

CHRISTmas is coming!

You know what THAT means...

12 Days of CHRISTmas WOD
This is our 10th YEAR of this stuff...WOW!!! See Past HERE
Saturday, Dec. 23rd
Start time @ 8:00am for the picture... 
We will shoot for an 8:15 go time!
Tell everyone you know...the more the MERRIER!!!
Post-WOD Egg Nog & Holiday Cheer will be FREE!!!

Warm-Up
2 Jogging Laps
30s Sampson Stretch (ea way)
5 Good AM's
5 Back Squats
2 Jogging Laps
1 Rnd STRICT Cindy
2 Jogging Laps
5 Strict BB Press
5 Stiff-Leg DL
5 Hang Power Cleans

GYMNASTICS PULLING
2 Min of Max Rep Muscle Ups
1 Min Rest
2 Min of Max Rep Muscle Ups

WATER WINGS
AMRAP in 20min:
27/21 Cal Row (24/18 cals on Junk Rower)
21 C2B Pull Ups
15 Burpee Box Jumps* (24/20)
9 Power Clean & Jerks (135/95)

*Must Jump Up (two-footed take off) to be Rx...modified to step-ups if needed, but know that that is modified...better to use lower box and JUMP vs. Rx Box Height but stepping up.

The workout is the C2B's...how you work your way thru these is the strategy...everything else is focused on just moving smooth...BUT how you break-up your C2B's is the trick...one extra rep can cost you 15-20s extra rest...short bursts with short rests is the key to work toward!!!

Wendt ~ 14 Bar (7-7) / 2 Rnds + 13 Cals
tb ~ 23 Ring (5-3-2-1-1-1-1 / 2-2-1-1-1-1-1) / 2 Rnds + 3 BBJ (51 Reps)

Lord, God of hosts, happy the man who trusts in you!

Raze this

My quads are feeling this... Too many weeks off! But I like the feeling! WORK!

Warm-Up
Roll / Mobilize
3 Rnds ~
1 Strict Pull Up
3 TTB
5 BB Thrusters
15 Singles or D/U's

D/U & Squat Clean Thrusters
On the 90s for 7 Rnds:
25 D/U + 1 Squat Clean Thruster (Climbing)
Oz & Casey had 
OTM x 10 ~ SCTh (climing)

RAISE THE BAR
AMRAP in 8min:
Ascending Ladder = 3-6-9-12-15-18-21...
Thrusters (95/65)
Toes To Bar

Oz ~ ?? / 15's + 10 Thr (100 Reps)
Casey ~ ?? / 15's + 10 Thr (100 Reps)
Stan ~ 15's + 2 Thr (92 Reps @ 75#)
Wendt ~ 175# SCTh / 12's + 15th&12ttb (87 Reps)
Val ~ ?? SCTh / 12's + 15th&2ttb (77 Reps)
tb ~ 165# SCTh / 15's + 10Thr (100 Reps)
My previous best was 108 Reps from 7-14-17 on ComptrainMasters...no record of this on AnythingOnce! No idea what happened...maybe did this at Iron River...

Everyone gets a participation trophy for this one... Two (or Three) Tie...ALL TIE!
WE ARE ALL SPECIAL!!!
Honestly, it did not hit me that I tied Oz and Casey until 10s after the WOD was done...Then, like Oz, I was PISSED...I for sure could have mustered up one more rep...Completed 15 TTB at 7:00 mark...went to the bar and got 3 thrusters right away...dropped...took some breaths and, in my head said, just pick it up, then, in my head I said, just a couple more breaths...just get to 10, you will never complete this... so that is how I finished...THEN, I remembered that Oz & Casey did 10 Reps on their 18 set... SOB!!! Shouldn't have taken he extra breaths! Could have beat them both and pissed them both off!

You shall be my people, and I will be your God. ~ Jeremiah 30:22b (I think)

Wiped OUT

Great warm-up routine today...Really like it.
Back is getting better...taking it easy sucks!

Warm-Up
Thoracic
Pec Mash
Couch

15-12-9
Cal Bike
Abmat
Air Squats
12-9-6 (#45 bar)
Good AM
Strict Press
5-3-1
Pause Front Squat
Walkouts

5 x Hang Muscle Cleans (45#)
5 x Hang Power Cleans (75#)

WIPED CLEAN
Every 4 minutes x 5 Rnds:
30 Air Squats
20/15 Cal Row
7 Clean & Jerk (115/80)

Oz ~ Completed (w/135#)
Casey ~ Completed (w/135#)
Daliege ~ 2:55-2:55-3:09-3:06-3:18 (Thur~12.14.17)
Stan ~ (75#) ~ 2:45-2:26-2:30-2:14-1:56
Wendt ~ 2:37-2:31-2:38-2:26-2:26
tb ~ 2:20-2:13-2:19-2:09-2:15 (4 Strict HSPU vs. 7 C&J)

Rejoice, you just, in the Lord; give glory to His holy name.

Over & Out

Warm-Up
2 Laps
1 Rnd Strict Cindy
30s Sampson (ea way)
1 Lap
1/2 BBWU
1 Lap
1/2 BBWU
1 Lap
2 Hang Power Snatches
2 OHS
4 Squat Snatches

OVER & OUT
For Time:
20 Power Snatches (95/65)
20 Bar-Facing Burpees
20 OHS (95/65)
20 Bar-Facing Burpees
20 SQUAT Snatches (95/65)

Oz ~ w/ 115# ~ 13:48
Daliege ~ 11:28
Wendt ~ 10:17
STAN ~ (yesterdays WOD w/ 300 singles) ~ 21:10
tb ~ 11:06

Jesus, I trust in You!

Better or Worse...

Back has been getting better slowly...
I really don't feel it in my back as much as down the sciatic nerve in Glutes and down the back of the leg (high hamstring)...

Been better, but way to slow for me... Getting old is tough!

Warm-Up
2 Laps Jogging
5 Strict Pull Ups
10 HR Push Ups
15 Abmat Sit Ups
30s Sampson (ea. way)
5 Strict Pull Ups
10 HR Push Ups
15 Abmat Sit Ups
2 Laps Jogging

FULL CIRCLE (last HERE)
1500m Row
100 D/U
50/30 cal bike
100 D/U
1500m Row

Some had to modify the WOD a bit...

Casey ~ 20:14 (50cal Row in middle) / Pausing Snatch6 x 2  / Back Squat OTM x 5 5@185#)
Oz ~ 18:50 (50cal Row in middle) / Pausing Snatch 3(2x2) 115-125-135 / BS OTM = Done

Syd ~
Val ~
Wendt ~ (5:54 & 6:10 Rows / 4:20ish Bike)
tb ~ 21:29 (5:48 & 5:54 Rows / 3:54 Bike / D/U~28-32-30-20 / 70-30)

The heavens proclaim the glory of God and the firmament shows forth the work of His hands.

BACK...

Litterally...Back to the blog & my back...
THIS SUCKS...
Getting better, but I am not patient...being injured/hurt, just throws everything off.

Warm-Up
4 Rnds
50s Slow Bike/Row
10s Fast Bike/Row
3 Walkouts
4 Spiderman & Reach
5 Wall Squats

BBWU

HEARTBREAK KID (HISTORY)
3 RFT ~
10 Front Squats (165/110 ~ Masters / 185/115 ~ OPEN)
20 C2B
50 D/U

Oz ~ 8:16 (95# / Pull Ups)
Wendt ~ 9:25 (185# / 10 STRICT Pull Ups)

Sing to the Lord a new song, for He has done marvelous deeds.

Four 30

FOUR THIRTY
AMRAP in 20:
30 Alt. DB Snatch (50/35)
30 Box Jumps (24/20)
30 Wall Balls (20/14)
30 TTB

Wendt ~ 1 + 90 (1st rnd no Step ups)
Stan ~ 2 + ?? (step ups)
Johns ~ 2 Rnds (step ups - 2 blu boxes / 20#DB / Pike Sit Ups)
tb ~ 2 + 13 Reps (Step Ups...no Box Jumps)

Come, Lord Jesus

Days gone by...

Just a list of some workouts:
from last week...

12.1.17
Oz, Casey & Daliege

1200m Row...into...
3Rnds:
19 TTB
87 D/U
7 Hang PC (135)
...into...
1200m Row

Oz ~ 21:50
Casey ~ Pulled a bertag and got out
Daliege ~ 22:05 (120 singles)

Wendt & Biolo

TSUNAMI
On the 4min x 5:
21 Cal Row
12 Deadlift (185/135)
9 BB Facing Burpees
Record each round...remaining time is rest... PUSH thru these rounds!!!

Wendt ~ 2:19-2:32-2:30-2:26-2:13
tb ~ 2:41-2:41-2:43-2:40-2:43

SATURDAY (12.2)
Casey & Oz
0-10min ~ 1 Mile Run + Max C&J *135)
3m Rest
13-20 ~ 800m Run + Max Snatch (115)
3m Rest
23-27 ~ 400m Run + Max Thrusters (95)

Casey ~ 5:55 + 28 C&J / 2:59 + 24 Snatch / 1:25 + 26 Thrusters
Oz ~ 6:58 + 18 C&J / 3:24 + 21 Snatch / 1:44 + 21 Thrusters

some time...

So, If you have been looking for workouts...I messed up recording them.
I thought I was posting to this blog...well, I was not!
I was posting HERE
This is my PE Blog...If I am not careful, it gets mixed up!
Sorry...
They are now added below...

Injuries Suck!!!
Been some time now...
Back NEVER went out, I stopped when I felt the twinge...
Rested a couple days with state football...Then...
I could feel tightness in the leg & quad, hamstring and glute were all spasming a bit...
I could definitly feel something...left leg felt weak and low, dull pain down the leg...
Sciatica...maybe
Pulled muscle...quite possible
Drop-Foot...doubtful
Hypochondriac...for certain!

It has now been two weeks... and nothing really has improved.
To be honest, I am now working out with what i can do again... I just cannot sit around!!!
Those AM workouts keep me sane!

Well...tomorrow... A visit to PETE!

Tue/Wed...Catch-Up

Steady is smooth and smooth is fast...
Well...this is relative...my fast is not as fast as Oz's fast...and Oz's fast is not Casey's fast...
But we are all relatively fast compared to our old selves, if we stay smooth!

TUESDAY
Warm-Up
12-9-6
Cal Row (2-1-1/2 Lap Run)
Rev. Lunge Sampson Stretch (1s hold)
9-6-3
Deadlift
Hang Power Clean
(Empty Bar)

BLUED UP
5 RFT ~
10 Power Cleans (115/80)
10 Bar-Facing Burpees

Syd ~ 7:56
Daliege ~ 7:57
wendt ~ 7:32
tb ~ 8:10 (PC=10/5-5/10/5-5/10)

WEDNESDAY 
3 rnds ~
3 spidey & reach
6 Scap Ret
9 Abmat
12 Air squats
15 D/U

BB Warm-Up

JOHNNY
1200m Run...into...
3 Rnds:
19 TTB
87 D/U
7 Hang Power Cleans (135/95)
...followed by...
1200m Run

Syd ~ did it
Val ~ did it
Wendt ~ 31:05 (95
tb ~ 29:59 (400m Run w/ quad cramp + 1000m row...finished w/ 1500m Row)

Your words, Lord, are spirit and life.

Mon ~ Catch-Up

Well... Nothing is getting better... At least that is how it felt this AM...
So I was going to do the WOD anyway... Scale if needed...
BUT
Wt was light enough anyway...
Cannot NOT workout...this is nutz!
Will see how the back & leg feel today...Left leg has had sciatic nerve crap for over a week...
And the leg FEELS weak!!!

Warm-Up
90s Easy Bike
5 Strict Pull Ups
10 HR Push Ups
15 Air Squats

BB Warm-Up w/ Thruster Finish

GYMNASTICS PULL
3 Rnds (not for time, but as quick as possible)
3 Ring MU
30 D/U
2 Ring MU
30 D/U
2 Ring MU

2 Min Rest b/t Rnds

EIKCAJ
1 RFT ~
30 C2B Pull Ups
50 Thrusters (45/35) (Elite ~ 65/45)
70/50 Cal Row

Wendt ~ 10:14 (45#)
Oz ~ 10:21 (65#)
Casey ~ 9:58 (65#)
tb ~ 10:12 (45# / 10-8-6-4-2 C2B / 30/20 Thrusters, slow & breathing b/t each rep / 4:22 row)

The heavens proclaim the glory of God, and the firmament shows forth the work of His hands.

Row the Boat

Last time we rowed a 2K... HERE

This is what I think I look like Rowing

This is a pic of me rowing

Warm-Up
1:50 Slow Row + 10s Mod. Row
5 Spidey & Reach
:50s Slow Row + 10s Mod/Fast Row
5 Walkouts
20s Slow Row + 10s FAST Row

Row, Row, Row your Boat
2 K Row for Time

Oz ~ 7:34
Dalegie ~ 7:39
Wendt ~ 7:52
tb ~ 7:23.5 (1:45.7 / 1:54.2 / 1:53.7 / 1:50.0 ~ 4sec off of PR from 2014)

Give thanks to the Lord, for He is good!

Come On, Man!

Back was feeling better, but first work at pulling the Power Snatch from the ground, TWANG...there it went again! SOB!!!

Time for a break.... Well, at least it is Thanksgiving week.
Just a litttle warm-up work each day and call it good for me.

Warm-Up
3 Laps
1 Rnd Strict Cindy
2 Laps
5 Good AM's
5 Back Squats
5 Elbows
1 Lap
3 Strict Press + 3 Snatch-Grip Press
5 Stiff-Leg DL
5 OHS

Humpty Dumpty
3 Rnds ~
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wall Balls (20/14)

Oz ~ 13:25
Casey ~ 13:21
Syd ~ Done (95# & 20")
tb ~ Warm-Up Done / IR

The Lord will give strength to His people,
the Lord will bless His people with peace.

Back-Out!

Was a great day until the Hang Power Cleans!!! Just tweaked the back picking up the bar from the floor... Bad positioning combined with fatigue and the quickness of trying... Sucked, but maybe I got smarter... As soon as I felt the low back, I stopped...
Did NOT use a belt on the Squat Cleans (went to 225#) and the Front Squat (185 @ 21 reps)...My own little rule has been anything over 185 (bodyweight), put the belt on...
I felt good today and wanted to "work the core"... Well, it was either a good workout that I had to stop, or I should stick to my rule of thumb!

Warm-Up
90s Row
5 Push Ups
10 Slow Air Squats
30s Alt. Warrior stretch

BBWU

HANG SQUAT CLEANS
On the 90s x 7 rnds:
55%
60%
65%
70%
75-85% for last 3 sets (record these wts)

FRONT LOADER (indy)
5 Minutes to perform:
Push Press
21 @ 135/95
21 @ 155/105
Max @ 185/135
3 Min Rest
5 Minutes to perform:
Front Squat
21 @ 135/95
21 @ 155/105
Max @ 185/135
3 Min Rest
0-5min to perform:
Hang Power Cleans
21 @ 135/95
21 @ 155/105
Max @ 185/135

Val & Syd did this as a combo w/ 40 reps...lighter wt.
Wendt ~ 175-185-205 / PP 95-115-145 (2 Reps) / FS Rx (8 Reps) / HPC 95-115-145 (8 Reps)
tb ~ 195-210-225 / PP (1 Rep) / FS (9 Reps) / HPC quit...back went tweakey

I will praise my God all the days of my life.

Werk It...

This was different...intervals, nice...

Warm-Up
10 cal Row
4 Spidy & Reach
8 Scap Retractions
12 Sit Ups
10 Burpees
5 Push Ups
5 Kip Swings
3 Pull Ups

STRICT HSPU
3 Rnds of the following:
3 Strict HSPU...rest as needed
2 Strict HSPU...rest as needed
2 Strict HSPU...rest as needed
2 Min REST

MIXED FEELINGS
On the 4min x 5:
12 TTB
16 Deadlift (135/95)
10 x 10m Shuttle (down & back = 2)
or 12 Cal Row

Syd ~ 2:27-2:19-2:23-2:20-2:38 (Row)
Dalaige ~ 1:54-1:44-1:54-1:58-1:43 (10x10)
Klonowski ~ 2:26 on last round (10x10)
Wendt ~ Strict HSPU Done! / 1:38-1:31-1:35-1:53-2:00 (10x10) TTB
tb ~ Strict HSPU DONE! / 1:28-1:21-1:21-1:18-1:16 (10x10) TTB & DL = UB

Hear us, O Lord, for the glory of Your name.

Blue Jeans

Did this little doozy earlier this year HERE

Did not get better...tough!

Warm-Up
3 Stair Laps
1 rnd STRICT Cindy
30s Sampson (ea)
2 Stair Laps
5 Good AM's
5 Back Squats
5 Elbows
1 Stair Lap
5 Press
5 Stiff-Leg DL
5 OHS

GYMNASTIC Work
3 Rnds:
6 Ring MU*
90s Bike
4 Ring MU*
90s REST
*pick some managable #'s (5/3,4/2, 3/1, etc) can also go with Bar MU

SNATCH Work
Warm-Up
5 Rnds (climbing)
1 Power Snatch + 1 Low-Hang Power Snatch
WORK
Every 2 Minutes:
10 @ 55%
8 @ 62%
6 @ 69%
4 @ 76%
2 @ 82%

DENIM
AMRAP in 15min:
60 D/U
30/24 Cal Row
15 OHS (115#/80#)

Wendt ~ Bar MU / 95-105-115-125-135 / 2 Rnds + 93 Reps
tb ~ 6-6-5+3 / 4-4-3+1 / 115-135-150-165-175 / 3 Rnds + 80 Reps (10 short from last time)...
All OHS were UB! Just a bit slower on rower...

Praise the Lord for the Lord is good.

WORK (Tabata style)

Max O. is better... That is good...
Prayers work and so does the Doctor!
But prayer doesn't hurt!!! Just remember that...

Warm-Up
4 Rnds:
50s Light Bike/Row
10s Fast Bike/Row
3 Walkouts
5 Scap Retracitions

2 Rnds (low intensity)
3 Strict Pull Ups
6 Kip Swings
9 HR Push Ups
12 Slow Air Squats
15 Sit Ups

GYMNASTICS WORK
Not for time, just move thru at a comfortable pace
0-5 min:
5 Horizontal Ring Rows
20s Hollow Rocks

5-10 min:
2 Wall Walks
2 Pausing C2B Pull Ups*
*2sec Pause at top... Sub Pausing Chin-Over Bar Pull Ups if  you have no C2B

10-15 min:
10 HS Weight Shifts
3 Bar MU (3 C2B + 3 Bar Dips)

Jerk Skill
Every 90s x 6 sets (climb)
1 Pause Push Jerk
1 Pause Split Jerk

LEG STAND
Alternating Tabata Protocal (20s work/10s Rest)
Back Squat (Empty BB)
D/U

20s Max # Back squats...then 10s Rest...20s Max D/U...10s Rest...Max # Back Squats...continue for 8 sets each!!! 8 minutes of Working!!!
Record however you like...

Klonowski ~ Did the Leg Stand with us... BS & Single Unders... 12 was ave for BS!
Stan ~ BS ~ 13-12-12-13-13-13-17-19 / Singles ~ 43-50-50-50-48-47-50-48
Wendt ~ BS ~ 14-13-13-13-13-13-14-14 (107) / D/U ~ 23-24-32-30-31-25-34-21 (220)
tb ~ BS ~ 13-13-13-13-13-14-14-14 (107) / D/U ~ 37-40-36-41-35-40-31-31 (291)

You alone, have I grieved by my sin; have pity on me, O Lord.

12 Minutes!

Last time HERE

WarmUP
90s Light Row
5 HR Push Ups
10 Slow Air Squats
30s Sampson (ea way)
90s Light Bike
5 Burpees
4 Box Step Ups, each leg
15 Good AM's w/ 10-25#
20 Sit Ups

BB Warm-Up

1 easy Rnd:
9cal Row
6 Pwr Cleans
3 Burpee Box Jump Overs

POWER CLEAN Work
Every 90s x 6 sets (climbing)
2 x Pausing Power Cleans
2s Pause @ Knees, High-Hang & Catch
50%-55%-60%-65%-65%-65%

DOCE
Pt #1
AMRAP in 4min:
27 Cal Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

4MIN REST

Pt #2
AMRAP in 4min:
27 Cal Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

4MIN REST

Pt #3
AMRAP in 4min:
27 Cal Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Couple of newbies joined in the group today so 2 stair laps was sub for the 27 cal row for them...them.
Wendt had bad rower so 24 cals counts as the 27...

Charlie ~ 115 / 95 / 75 for PC ~ 8 BBJO / 1 Rnd / 8 BBJO
Tyler C. ~ 65# across for PC ~ 6 BBJO / 5BBJO / 3 BBJO
Wendt ~ 115/95/75 for PC ~ 5 BBJO* / 4 BBJO* / 10 BBJO
tb ~ 135-145-155-165-165-170 / 1 Rnd / 57 Reps (9BBJO) / 62 Reps (14BBJO)
SOB...just 1 BBJO shy of 1 Rnd on last one... First set just wiped me out!!! WOW...
*Wendt did 27 PC on first two rounds...not enough O2 getting to the brain...

Incline my heart according to Your will, O God.

RunDown

WarmUP
2 Rnds ~
250m Row
5 Spidey & Reach
10 Scap Retractions
30 single Unders

SNATCH-Grip BBWU

1 Rnd
250m Row
10 D/U
1 Strict HSPU

STRICT HSPU
3 Rnds:
3 Strict HSPU
2 Strict HSPU
2 Strict HSPU
2 MIN REST
*take as little rest as you need b/t sets...but a full 2m b/t Rnds

SNATCH Work
SKILL
OTM x 5:
2 Snatch-Grip Push Jerk

OTM x 10min:
2 Power Snatches (climbing to heavy)

RUN DOWN
5 RFT:
15 Power Snatches (75/55)
30 D/U
200m Run

Wendt ~ 15:50
tb ~ HSPU completed / 115-125-135-145-160-160-170-170-185 / 12:33

Lord, let the light of Your face shine upon us! Especially upon Max Oswald!

Tuff Stuff

Warm-Up
90s Slow Bike
1 Rnd STRICT Cindy
60s Mod. Bike
5 Good AM's
5 Back Squats
5 Elbow Rot.
30s Fast Bike
5 Strict Press
5 Stiff-Leg DL
5 Front Squats

Gymnastics PULLing
Perform the Following:
60s Light Row + 3 MU
60s Light Row + 4 MU
60s Light Row + 5 MU
60s Light Row + 3 MU
60s Light Row + 4 MU
60s Light Row + 5 MU

CLEAN WORK
OTM x 5min:
3 Tall Cleans (start w/ bar and climb)
Then...
5 Min to get to a Heavy Front Squat
Then...
OTM x 5min:
5 TnG Squat Clean (mod. wt. across)

NICK
AMRAP in 20min:
10 Thrusters (135#/95#)
20 Cal Bike
16 C2B Pull Ups

tb ~ 145# for Sqt Cleans / 4 Rnds + 8 Thrusters (breakdown below)
1st Rnd ~ 5-3-2 / 1:35 / 6-6-4 (4:45)...started 2nd @ 5:00
2nd Rnd ~ 10 UB / 1:55 / 4-4-4-3-1 (9:19)...started 3rd @ 9:30
3rd Rnd ~ 10 UB / 1:53 / 4-4-4-2-2 (14:19)...started 4th 14:35
4th Rnd ~ 10 UB / 1:37 / 4-4-4-2-2 (19:15)...but did not start till 19:35
5th Rnd ~ 8 Thrusters

May we give glory to Your name, Lord!

Bag-o-Fun

Warm-Up
4Rnds :
50s light bike
10s Fast bike
3 Walkouts
5 Scap Retractions

2 Rnds (low intensity)
3 Strict Pull Ups
6 Kip Swings
9 Push Ups
12 Slow Air Squats
15 Abmat SU

STRICT Gym Work
0-5 Min:
5 Inchworms
15s L-Sit Haning Hold
(as many rounds as you can comfortable get)
5-10min:
5 Strict Toes-to-Bar
10 Superman Rocks

FRONT SQUAT + C2B
Every 90s:
4 Front Squat + C2B (or regular Pull Ups)
Climbing on Front Squat & Increase Reps on C2B each rnd

AIR BAGS
7 RFT ~
10 Odd Object Reverse Lunge (70/55)
10 Odd Object Power Cleans
20 Lateral Hops
200m Row
REST 60s b/t Rnds

Stan ~ 95-105-115-125-135 / 4-5-6-7-8 / 21:20 (2:23-5:35-8:53-11:59-15:07-18:19-F)
tb ~ 210-215-220-230-235 / 8-9-10-11-12 / 22:51 (2:29-5:57-9:29-12:50-16:24-19:43-F)

God, my Lord, is my strength.

On the DL...

Not Down Low...
DeadLift

Warm-Up
Quick

STRICT HSPU +
Every 90s ~
5 DL + 4 Strict HSPU
4 DL + 3 Strict HSPU
3 DL + 2 Strict HSPU
2 DL + 2 Strict HSPU
1 DL + Max UB Strict HSPU
(DL should increase to a HEAVY 1-Rep)

DEAD SPRINT
5 RFT (Total time INCLUDES 60s Rest for rnds 1-2-3-4)
7 Deadlifts (275/185)
100m Shuttle Sprint (4x25m)
9/6 Cal Bike
60s Rest b/t Rnds

DS (for the Rest)
AMRAP in 15min
10 DL (225/135)
15 Cal Row
20 Wall Balls

Oz ~ 6x 3 DL Climbing - (245#) / 4rnds + 10
Casey ~ 6x 3 DL Climbing - (275#) / 4 rnds + 15
Val ~ 4 Rnds
Syd 4 Rnds
tb ~ 185-225-275-315-340 / 5 Max Strict HSPU at finish / 10:23 (1:17/3:37/5:53/8:09/10:23)

Let us bless the Father, the Son and the Holy Spirit.

Chris Kross

Done once already (about a year ago) ~ HERE

Today we get after a bit of Grip-Intensity and focus!

Warm-Up
2 Rnds ~
250m Row
5 Spidey & Reach
10 Scap Retractions
15 Abmat Sit Ups
30 single Unders

BB Warm-Up

1 Rnd ~
10 D/U
5 Power Cleans (light wt.)
10 D/U
5 TTB

1 Rnd ~
15 D/U
3 Power Cleans (wk wt.)
15 D/U
3 TTB

CRISS CROSS
AMRAP in 15min:
30 D/U (60 Singles)
15 Power Cleans (115/80)
30 D/U
15 Toes to Bar

Row Conditioning
4 Rnds (for Cals)
1min Work : 20s Rest
40s Work : 40s Rest
20s Work : 1min Rest

Daliege ~ 4 Rnds + 4 PC
Stan ~ got it done...no idea on Rnds
tb ~ 5 Rnds + 6 D/U / 50-48-47-48 Cals (breakdown below)
CC Rnd Splits =  2:30/5:15/8:31/12:00/14:54
CC PC breakdown = 8-7 / 6-5-4 / 6-6-3 / 6-6-3 / 3-3-3-3-3
CC TTB breakdown = 10-5 / 10-5 / 10-5 / 5-5-5 / 15UB
Row Splits by 60s-40s-20s
23-17-10
24-15-9
24-14-9
25-15-8
By not going too hard on the 60s rnd, I was able to increase my 40 & 20 cals...
Notice the 60s cals were up by 1 and 2, but the 40s and 20s went down...
Should have planned better...

Fiat Voluntas Tua

Get to Work...

Warm-Up
90s Light Bike
1 Rnd STRICT Cindy
30s Sampson (ea way)
60s Med Bike
5 Good AM's
5 Back Squats
5 Elbow Rot
30s FAST Bike
5 Strict Press
5 Stiff-Leg DL
5 Front Squat

GYMNASTICS WORK
6 Rnds:
1min easy Row
3 Muscle Ups

CLUSTER BANG
With a Running Clock
AMRAP in 20s : Cluster (155/105) (115/80)
40s REST
AMRAP in 40s ~ Cluster (185/135) (135/95)
1:20 REST
AMRAP in 1:00 min ~ Cluster (205/145) (165/110)
1:20 REST
AMRAP in 40s ~ Cluster (185/135) (135/95)
40s REST
AMRAP in 20s : Cluster (155/105) (115/80)
(#1 wt should be easy, #2 Med, #3 very tough...couple of options)

HOPPED UP
Ascending Ladder in 7min:
3-6-9...etc
Thruster (95/65)
Bar-Facing Burpees

tb ~ row was 1520m/96cal / all 3's UB / 20s = 4/4 (8) 40s=1/3 (4) 1min=4 / 12's + 27 (12 Burpees)
Sqt Snch Complex = Hang Sqt Snatch + Squat Snatch every 90s for 7 rnds
Oz ~ 12's + 8 / Squat Snatch Complex ~ 145#
Casey ~ 12's + 17 / Squat Snatch Complex ~ 115#

I believe, help my unbelief!

OUR LONG

Oz & Casey completed THIS

With a Running Clock Perform:
0-10min ~ 60cal Row
10-20min ~ 3rnd: 10 Snatch + 10 Pull Ups
20-30min ~ 60cal Row
30-40min ~ 3rnds: 10 Thrusters + 10 Burpee Box Jump Overs
40-50min ~ 60cal Row
50-60min ~ 3rnds: 10 C&J + 10 Pull Ups
Any remaining time is REST...
Goal is to get after this as quickly as you can w/in the

Bell Lap

Warm-Up
3 Rnds ~
50s easy bike
10s fast bike
3 Walkouts
5 Scap Retractions
7 Kip Swings

2 Strict Pull Ups
3 Kipping Pull Ups

C2B Pull Ups
Max C2B in 60s
60s REST
Max C2B in 60s

Snatch Skill
5 sets of following:
3 Snatch-Grip Push Jerk + 5-sec Pause OHS
(start w/ bar and climb)

SAVED BY THE BELL
5 RFT:
21 Air Squats
12/9 Cal Bike (15/12 Cal Row)
9 Alt. DB Snatch (70/50)

Oz & Casey PRE WOD STRENGTH
OTM x 9 Hang SC + SC + SJ (3 waves @ 135-145-155)
OTM x 3 SC + SJ (145-155-165)
FS 6sets of 2reps ( 2sets @ each wt. 165-170-175)

Oz ~ 10:33 (Row & 12 x DB Snatch @50#)
Casey ~ 10:32 (Row & 12 x DB Snatch @50#)
Stan ~ 9:57 (Row & 9 x DB Snatch @ 35#)
Daliege ~ 11:47 (Row & 9 x DB Snatch @ 50#)
tb ~ 50 C2B total (12-8-9 / 6-6-3-3-3) / 10:48 (Keiser + 70#)

They are without knowledge who bear wooden idols and pray to gods that cannot save.

Falling Behind

Missed both Tue and Wed WOD's...

Falling behind when I do not get this typed up right away...

TUESDAY

Warm Up

500m Light Row

5 Spidey & Reach

10 Scap Retractions

Easy

1 Lap

10 Air Squats

10 Box Jumps (step down)

10 KBS (light wt)

REST

Slow & Controled

1 Lap

7 Wall Balls

7 Box Jumps

7 KBS (work wt)

REST

At Workout Pace

1 Lap

5 Wall Balls

5 Box Jumps

5 KBS

Rest 3-4 Min

KELLYHELLY

For Time:

400m Run + 30 Wall Balls (20/14) + 30 Box Jumps (24/20)

400 m Run + 30 KBS (55/35)

400 m Run + 30 KBS (55/35)

400m Run + 30 Wall Balls (20/14) + 30 Box Jumps (24/20)

Syd ~ Completed

Dalaige ~ 17:01

tb ~ 18:11

WEDNESDAY

Warm Up

2 Rnds

90s Row

5 HR Push Ups

10 Slow Air Squats

30s Sampson St (each way)

2 Rnds

90s Bike

5 Wall Squats

10 Banded Good AM's

15 Abmat

BBWU

STRICT HSPU

2min:

Max STRICT HSPU (or variation)

60s REST

2min:

Max STRICT HSPU 

For Total

SLOT MACHINE

This is the individual version of AMRAP in 7's w/ a 3-person Team (50's)...

AMRAP in 5min:

Back Squat

21 @ 155

21 @ 205

Max @ 255 (w/ remaining time)

3min REST

AMRAP in 5min:

Bench Press

21 @ 155

21@ 185

Max @ 205 (w/ remaining time)

3min REST

AMRAP in 5min:

Deadlift

21 @ 225

21 @ 265

Max @ 305 (w/ remaining time)

Select wts. that, when fresh, you could get 20+ reps for #1, 10+ for #2, and 5ish for #3

Casey & Oz ~ BS & DL = 135-155-185 / BP = 95-115-135 (27-21-15???)

tb ~ 13 HSPU (4-2-1-2 / 2-1-1) / 47 BS - 37 BP - 42 DL

In You my soul has taken refuge

PoWR Down

Gymnasty is the next 8-week cycle...
Time to get some bodyweight work in!
Get comfortable being uncomfortable...
Expect HSPU, HS Walks, Wall Walks, Muscle Ups (bar & ring)...and ALL things gymnastics to "pop-up" and work on!
As a side-note... I will determine right now, I will not do the HSPU work (subbing out STRICT DB Shoulder Press or BB Shoulder Press vs. the HSPU for this cycle). I want to see if I can gain some strength in the shoulders and avoid the compression in the neck/upper back.

Warm-Up (w/ Empty BB)
90s Row
5 BB Good AM's
5 Back Squats
90s Bike
5 Elbow Rot.
5 Strict Shoulder Press
90s Row
5 Stiff Leg DL
5 Front Squat

GYMNASTICS PULL
AMRAP in 2min:
Ring Muscle Ups (Sub = strict C2B)
60s REST
AMRAP in 30s:
Ring Muscle Ups

C&J Work
On the 2min x 6:
3-Position Squat Clean (Floor, Knees, High Hang) + Split Jerk
50%
60%
70%
75%
75%-85%
75%-85%
Work to heavy, but comfortable!

POWER DOWN
Part I
AMRAP in 5min:
15/12 Cal Row + 15 Power Snatch (115/80)
21/9 Cal Row + 12 Power Snatch (115/80)
9/6 Cal Row + 9 Power Snatch (115/80)
~ 5 MINUTE REST
Part II
AMRAP in 5min:
15/12 Cal Bike (Sub Row) + 15 Clean & Jerks (115/80)
21/9 Cal Bike + 12 Clean & Jerks (115/80)
9/6 Cal Bike + 9 Clean & Jerks (115/80)

Casey & Oz did this as a 15-12-9 for Time PI & PII back-to-back

Oz ~ 11:41
Casey ~ 11:38
tb ~ 18MU (5-2-2-2-1/3-1) / 125-145-170-185-195-205 / 65 Reps & 63 Reps*
*I miss-read the AM WOD...did Power Snatch both times...dang-it, may have been able to get a complete round in the 2nd 5min if C&J...maybe...and that is a big maybe.

We praise Your glorious name, O Lord. our God.

Back Burnner

This was a good one! It really snuck up on me... perfect strengthener for my low-back...
Man was I feeling it by the 4th rnd...
Lower Right Back was just NUMB by the 4th round! Felt great and terrible all at the same time!

Warm-Up
3 Rnds ~
50s Slow Row
10s Fast Row
3 Walkouts
5 BB Good Mornings
7 Empty BB Deadlift

STRENGTH
Oz & Casey
OTM x 7:
3 Deadlifts (climbing)

tb's 
Every 90s x 5:
8 DB Strict Press + 3 DL
DB - Pick a wt and stick w/it
DL @ 65%-70%-75%-75%-75%

DEAD AHEAD
4 RFT ~
21 Deadlifts* (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks* (135/95)
*need to be the same wt. / same bar

Casey ~ 225# / 10:27
Oz ~ 225# / 12:22
tb ~ 275-285-3x295 / 11:45 (2:14-2:50-3:03-3:38 / 21ub / 7-7-7 for 2&3 / 3-4-7-7 for 4)

I have been crucified with Christ, and the life I live now is not my own; Christ is living in me.

Off Roadin'

Today is the annual Canoe Field Trip...

Time for a quick workout...

Warm-Up

90s Row

15 Slow Air Squats

30s Warrior (ea way)

90s Bike

5 Wall Squats

10 Banded Good AM's

15 Abmat Sit Ups

BB Warm-Up

SQUAT CLEAN COMPLEX

6 Sets:

Hang Power Clean + Pausing Front Squat + Squat Clean

FOUR WHEELER

2 Rnds:

400m Run (3 laps in FH)

15 Cal Bike (Row)

12 Squat Cleans (135/95)

Oz & Casey did this after

2 Rnds:

10 PC (135-185)

10 FS

10 PJ

Rest 2min

Max D/U in 2min

Oz ~ 9:12 / 3:19 & 3:54 / 141

Casey 8:35 / 2:50 & 2:53 / 95

tb ~ 125-135-145-160-175-185 / 9:30 (12 was 4-4-4 / 12 UB)

Our Lord is great and almighty; His wisdom can never be measured.

Not so Fast my Friend...

Warm-Up
500m Slow Row
5 Alt. Spidey & Reach
10 Slow Scap Retractions
400m Med Row
5 Walkouts
10 Kip Swings + 3 Strict PU
300m Fast Row
5 Burpees
3 C2B+3TTB+3 Pull Ups

LEAD FOOT (previous HERE)
This is a 3 Part workout...score EACH separately...
AMRAP in 4min:
27 Cal Row (24 cal on junk rower)
27 Burpees
27 C2B Pull Ups
~ 4 Min Rest
AMRAP in 4min:
21 Cal Row (18 cal on junk rower)
21 Burpees
21 TTB
~ 4 Min Rest
15 Cal Row (13 cal on junk rower)
15 Burpees
15 Pull Ups

Oz ~ 65 Reps (11 C2B) / 62 Reps (20 TTB) / 1Rnd + 18 (more) Pull Ups...forgot that it was only 15 then get on Rower... Lack of Oxygen will do that to you during a WOD!!! (63 total reps)
Val ~ 54 Reps (all burpees) / 56 Reps (14 TTB) / 1 Rnd + 14 cal
Syd ~ 60 Reps (6 C2B) / 52 Reps (10 TTB) / 1 Rnd + 13 cal
Daliege ~ 61 Reps (7 Pull Ups) / 60 Reps (18 TTB) / 1 Rnd + 17reps (2 Burpees)
Stan ~ 60 Reps (6 Pull Ups) / 1 Rnd / 1rnd + 23 reps (8 Burpees)
tb ~ 80 Reps (26 C2B) / 1 Rnd + 10cal / 1 Rnd +21 reps (6 burpees)

All Your deeds are faultless, all Your ways right, and all Your judgments proper.

Da 'bell of da ball...

Today is Isabel...
Heavy Isabel for some...

Snatch Work...Then Isabell

Warm Up (TB)
Snatch Tech
OTM x 6
2 Hang Snatch High Pulls
+
2 Muscle Snatches
(Start w/ Bar and increase...TECH/FORM over wt.)

THEN...

OTM x 9 (3 Rnds/Waves)
1 Hang Pwr Snatch
+
1 Pwr Snatch
60% - 65%-70% (3 times thru)

Oz & Casey
Snatch
3-3-2-2-1-1 then 5x1 to Heavy

ALL of us...
HEAVY ISABEL(155/105) / Isabel (135/95)
30 Snatches for time

Oz ~ 135 / 4:12 (115#)
Casey ~ 130 / 2:37 (95)
tb ~ 135-145-155 / 4:27 (10@1:15/16@2:15)

Give success to the work of our hands.

Double Down

Friday...
Ch. 9 was in for all sports stuff...
Big Deal this AM, and could not get teh WOD in at the usual time...stinks...

Soccer won the Conference last night vs. DCE... Now it is FB's turn
Volleyball won last night!!! Whoo-Hoo!!!

Warm-Up
3 Rnds ~
3 Walkouts
6 Alt Spidy & Reach
3 Pull Ups (Strict if possible)
6 HR Push Ups

BB Warm Up

C&J Primer
3 x (3 Tall Jerks + 3 Tall Cleans)
3 x (3 Jerk Balance + 3 High Hang Sqt Clean)
*Start w/ Bar and increase...for form & tech...NOT Wt.

Clean & Jerk
OTM x 7
50%
55%
60%
65%
70%
75%
80%
OT2M x 7
85%
87%
Build a bit more for next 5 Rnds...Get to a 1RM!

FRONT SQUAT
3 @ 60%
2 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
10 Min to establish a 1 RM!

DOUBLE OR NOTHING
3 Rnds for Time:
75 D/U
50 Air Squats
15 Power Cleans (135/95)

Oz ~ Heavy PC Single = 205 / 12:14
Casey ~ Heavy PC Single = 185 / 14:58
Stan ~ 11:43 (singles & 95#)
tb ~ 245# C&J / 285# FS / 11:24 (PC = 6-5-4 / 8-7s / 10-5s)

Indeed you love truth in the heart; then in the secret of my heart teach me wisdom.

Saucey

Did not even know we did this one before...
Oz and Casey got after this little beauty early...
Scaled the weight...
Plus they started  with a 3RM for OHS...

Warm-Up
3 Rnds ~
60s Light Row
5 Strict Pull Ups
10 Banded Good AM's
15 Leg Lifts

BB WU

4 Rnds (at each wt.)
3 OHS
3 Burpees over Rower
3 Cal Row
60s Rest

FREEDOM SAUCE (last HERE)
Running Clock
3 Minutes to Perform:
21 OHS (95/65)
21 Burpees Over Rower (or Bar)
Max Cal Row
~ 3 Min Rest
3 Minutes to Perform:
18 OHS (115/80)
18 Burpees over Rower (or Bar)
Max Cal Row
~3 Min Rest
3 Minutes to Perform:
15 OHS (135/95)
15 Burpees Over Rower (or Bar)
Max Cal Row
~3 Min Rest
3 Minutes to Perform:
12 OHS (155/105)
12 Burpees Over Rower (or Bar)
Max Cal Row

Oz ~ 135 3RM / 20 cal (never to to rower again)
Casey ~ 135 3RM / 14 cal (never got to rower again)
tb ~ 70 Calories (14-16-20-23) /
Done w/ OHS = 45s/41s/40s/37s
Time left for Row = 45s/55s/65s/78s

The Lord gave and the Lord has taken away;
blessed be the name of the Lord.

2's - day

Warm Up
30s Singles + 15 Cal Row + 5 Spidey & Reach
30s Fast singles + 15 Cal Row + 5 Walkouts

Clean Work
On the 2:00minutes x 7 rnds:
Pause Clean DL + 2 Cleans
115-135-145-155-165-165-165

FLAT TIRE
OTM x 12min (4 Rnds)
Masters
1 = 10 DL (245/165)
2 = 18 GHD Sit Ups
3 = MAX Cal Bike

Regular
1 = 15 DL (185/135)
2 = 15 Abmat SU
3 = Max Cal Row

Run Conditioning
4 x 800m (on the 5:00m)

Oz ~ 21-23-22 (66 total ) 3 Rnds
Val ~ ??
Syd ~ ??
Daliege ~ 20-21-20-20 (81 Total)
tb ~ 17-16-17-20 (70 Total) Masters w/ Bike

Lord, let the light of Your face shine upon us.

Last Week...

On this cycle...
Suppose to test Snatch for Strength...

Warm-Up
3 Rnds:
90s Bike
1 Rnd STRICT Cindyl

BB WU

SNATCH
Position Primer
OTM x 5 ~
Pause OHS + 2 Snatch Balance (start w/ empty BB)

Warming
Pwr Snatch + OHS + Squat Snatch
115-125-140
3 Squat Snatches @ 160
2 Squat Snatches @ 170
1 Squat Snatch @ 180
HEAVY Sets...
Work to 3 Heavy sets...work for new RM...
No more than 3 misses...

tb ~ got thru all of the Snatch work, but the 3 heavy sets were not there today...got 190, missed at 200# then done...

Oz & Casey

Fight Gone Bad (3 rounds)

Wall Balls

Sumo Deadlift High Pull

Box Jumps

Push Press

Cal Row

Admin: 97 + 90 + 94 = 281

Oz: 102 + 86 + 85 = 273

Squat Snatch (3 rounds)

Minute 1: 2 reps @ 95#

Minute 2: 2 reps @ 105#

Minute 3: 2 reps @ 115#

Minute 4: rest

Both = Done!!!

May we give glory to Your name, Lord

Late

Better Late than never...

3 Rnds of:
50s easy row
10s fast row

3 walkouts
6 Alt. Spidy & Reach
3 Pull Ups
6 Push Ups

BB Warm-Up

PRIMER
3x3 Tall Jerk
3x3 Jerk Balance
3x3 Pausing Split Jerk

SPLIT JERK
7x1 Pause Split Jerk + Split Jerk

Friend Zone (or today...Frenemies)
AMRAP in 20min (IGYG format)
9/6 Cal Bike
12/9 Cal Row
9 TTB
(partners must alternate FULL rounds!)

*if on your own, rest 2min b/t rnds

tb ~ 155-165-180-190-200-205-205
tb & stan ~ 13 Rnds + 17 Reps

Praise the Lord, for He is good!

two-fer-one

Too darn busy...

Couldn't even get yesterdays blog on...

TUESDAY

HANDBAG
50 Cal Bike (60 cal Row)
100 D/U (300 singles)
800m Heavy Ball Carry (50/30) (Plate Carry45/25)
100 D/U
50 Cal Bike

Syd ~ 21:00
Daliege ~ 21:30 (300s / Rower)
Stan ~ 20:50 (300s)
tb ~ 16:53

WEDNESDAY.. no alarm went off, so I was late getting here... went with Class...

Oz/Casey
CLUSTERS
3 Rnds of:
5-3-1 (2m Rest b/t)
Oz & Casey ~ 95-10-115 / 105-115-125 / 115-125-135

Dummy Down
15 TTB
12 DB Rev. Lunges (35#)
9 DB Clean & Jerks (35#)

Oz ~ 5rnds + 7TTB
Casey ~ 5rnds + 9TTB
Stan ~ 5rnds

tb
3 rnds:
1 Lap + 5 Push Ups + 10 Air Squats + 15 Leg Levers

3x5 Waiter Squats
3x5 Cossok Squats

OHS / SNATCH BALANCE
0-7min for Pausing OHS
7-14min for Pausing Snatch Balance

DUMB DOWN
AMRAP in 15:
12 DB Step-Back Lunges
9 DB Clean & Jerks (G2O)
6 Bar Muscle Ups
DB's = 50/35

tb ~ 225# / 185# / 4rnds + 14 reps (2 C&J)

"...offer your body as a living sacrifice holy and acceptable to God, your spiritual worship." Rom 2:1-2

Sunday...

Was a FUNDAY...

TEAM WOD's yesterday... All about I go, you go...

TEAM WOD #7
With a Running Clock:
Partner #1 performs:
0-2min = Max Reps HSPU
2-4min = REST
4-6min = Max Reps D/U
6-8min = REST
8-10min = 1 RM Back Squat
Then... Partner #2 performs:
10-12min = 1 RM Back Squat
12-14min = REST
14-16 = Max Reps D/U
16-18min = REST
18-20min = Max Reps HSPU

tb ~ 20 HSPU / 215 D/U / 335#
val ~ 205# / 136 D/U / 0 HSPU
TOTAL = 911 Reps

TEAM WOD #8 ~ C2B Jackie...
P #1 Performs Jackie...Then P#2 does for a total time...

Jackie
1000m Row
50 Thrusters (45/35)
30 C2B Pull Ups

Val & tb ~ 18:52 Total Time!!!

This was an awsome time... GREAT Workout Partner!!!

Today...Just came in and did
EMOM x 10:
odd = 16 Cal Row
even = 5 DL + 5 HPC + 5 Push Jerks (135-145-155-155-165)

Oz did this:

3 RFT ~
30 Hang Cleans
30 Wall Ball
30 Cal Row

OTM x 12 (3 Rnds) ~
Squat Snatch waves...95-105-115-REST

Back Squat (2 Rnds)
7 - 5 - 3

Oz ~ 18:25 / 95-105-115 / ??? on Squat

All you heavens, Praise the Lord.

TEAM!

The "Team" of Oz & Casey were back today for their Friday WOD!!!

CLEAN COMPLEX
OTM x 9 (3 Waves)
Hang Squat Clean + Squat Clean + Split Jerk
1 - 70%
2 - 75%
3 - 80%
Repeat 2 more times

OTM x 3 (Squat Clean + Split Jerk)
1- 82%
2 - 84%
3 - 86%

FRONT SQUAT
6 sets of 2...same wt for 2 sets then increase
1-2 @ 75%
3-4 @ 80%
5-6 @ 85%

JUMP SHIP
3 RFT
500m Row
12 DL (275/185)
21 Box Jumps (30/24)

Oz ~ 135-145-155 / 155-160-165 /  FS-140-145-155 / 10:37
Casey ~ 135-145-155 / 155-160-165 /  FS-140-145-155 / 10:39

CF TEAM SERIES #5
N SINK
AMRAP in 10min:
Ascending Reps of:
3 Synchronized* Burpee Box Jump Overs (24/20)
3 Synchronized* Deadlift (225/155)
6 Synch BBJO + 6 Synch DL
9 Synch BBJO + 9 Synch DL
...Continue to add 3 Reps each Round until time runs out!
*Synchronized Rules
BBJO ~ Chest MUST be on ground at same time!
Must take-off of two feet, no step-ups to box (may step down)
DL ~ Must be at full Lockout at same time (stand tall, shoulders back)

Val / tb ~ 100 Reps

O God, You are my God...

Work/Rest

Normally a REST day...Thursday... This the 2nd Week of the TEAM series, Val and I were in this AM... Pretty quiet all around...

WOD's #5-8 came out last night...
Good Stuff...Check them out HERE

Today was good and bad... Bad = we had to go scaled... not bad, just tough on the egos. We are pretty good and both competitive.
Good = WE are a TEAM!!! This team series is a cool way to workout... these synchronized exercises take teams a long time to coordinate and we just seem to "get it"!
Val is a great teammate for the series and we do well together in WOD's...it is an amazing thing!!!

Today we did this:
Warm Up
2 Rnds ~
60s Row
3 Scap Retractions
6 Plated Good Mornings
9 Air Squats

BB WU

Burgener Progression w/ Bar

Easy testing of synchronized Pull Ups & DB Snatch

TEAM SERIES #6
21-15-9 For Time:
Synchronized Alt. 1-Arm DB Snatch (50/35 ~ Scaled Wts = 35#/20#)
Synchronized Bar Muscle Ups (Scaled to Pull Ups)
Synchro Rules... 
DB Snatch ~ 
Both heads of DB MUST touch ground
Partners must both be at lockout at same time (if one get their first, must wait for partner to get there)
CANNOT use off-hand/arm for help or touch other leg
Arms must alternate EVERY rep!
Pull Ups ~ 
BOTH partners chins MUST be above the bar at the same time

Val & tb ~ 4:57

May God be praised by his angels and saints!

REST/WORK

Rest Day for the TEAM WODers of Val & tb...

Oz/Casey...

Snatch (for Time)
10-8-6-4-2
OZ ~ 95-105-115-125-135 = 7:18
Casey ~ 75-95-105-115-125 = 5:08

Push Press
5-4-3-2-1
Oz ~ 95# (across)
Casey ~ 95-105-115-125-135

OT3M x 4 rnds (12 Min)
20 Cal Row
15 Bar-Facing Burpees
Max Effort Push Press w/ Remaining Time (95#)

Oz ~ 24 Total (10-5-3-6)
Casey ~ 41 Total

WORK on UB C2B or Reg Pull Ups

3 or 4 more TEAM WOD's out tonight!!!

Praise the Lord

Hangin' Around

Warm-Up
30s Single Unders + 100m Run  + 5 Spidey and Reach
30s Single Unders + 100m Run + 5 Walkouts

BB Warm Up

UNDERTOE
5 RFT ~
200m Run
30 D/U
9 Hang Power Cleans (155/105)

Midline Work
For Time:
21-18-15-12-9
GHD Sit Ups
Cal Bike

Oz ~ ??
Syd ~ Completed...no time (@135#)
Daliege ~ 10:10 (60singles / 135#)
Stan ~ 11:12 (60singles / 115#)
Val ~ 10:25 (95# & 5 HPC...missread the reps)
tb ~ 10:31 (1st=1:50/3rd=6:10/4th=8:20/5th=10:31) / 8:18

Feelin' It...

The plan was to get a WOD in this AM...

Syd did this:

For Time:
21 Bar-Facing Burpees
21 Cleans (135)
21 Bar-Facing Burpees

I was going to do Comptrain Strength stuff
Snatch, Clean and some auxiliary stuff...

BUT... WOW! Legs are feeling it... After the 2nd Squat Snatch, I decided to ease up a bit...

2 Rnds :
800m Run + 50 Burpees

Much better choice... loosened me up a bit and feeling better already!

Hope THIS takes you to the Mixed Pairs Team page... Look to see where Tonn/Biolo finish.
Reporting is due today by 5pm Pacific... Currently in 4th, in our state...but that will change... Hoping to stay in top 10!!!

Let our work always find it origin in You and through You reach completion.

2-a-Day!!!

Team Series... WOD #3 & #4 need to get done today...

This stuff snuck up on me as the day wore on...WOW...

#4 ~
For Time:
100 Cal Row (alternate as needed, but each partner must row at least 20 cal's)
100 TTB (alternate as needed, but each partner must perform at least 20 TTB)

#3 ~
50 Synchronized Wall Balls (20/14)
30 Cleans (135/95)
50 Synchronized Wall Balls (20/14)
20 Cleans (185/135)
50 Synchronized Wall Balls (20/14)
10 Cleans (225/155)
(15 min Time Cap)

Val & tb ~ 7:54 / 180 Reps in 15 min...

No Chest 2 Bars?!?!?

PLEASE!

Val did ALL 60 C2B Pull Ups in this one!!!
Very impressive...with the beginning stating, "I cannot do C2B!"

Please...awesome effort and teamwork on this!!!

120's
For Time (w/ a 15 min time-cap):
120 D/U (each, relay style...P#1 must do ALL 120 before P#2 can do theirs)
120 C2B Pull Ups (total, each partner MUST complete 15 before other can go)
120 Hang Pwr Snatches (total, 95/65)
120 D/U (each...same as beginning)

The C2B and the HPS are done in 8 sets of 15, alternating partners...

Great little WOD...

NOW for 2 on Sunday!!!

Oz & Casey ~ 410 Total Reps in 15min... 50/120 HPS was where they finished...
Val & tb ~ 432 Total Reps in 15min... Val got 12 on the 5th Rnd of HPS!!! Impressive!!!

CF ~ Team Series...

All about the TWO's...

This year the TEAM series is all about partners...
TEAM AnythingOnce WR has Tonn & Biolo competing in the Mixed Pairs grouping for some fun!
Others may be competing just against the Crossfit WR group as they see fit...
BUT nobody else took a chance on the leaderboard!
THAT CHANGES next February for the OPEN!!! Time to "put it out there"!!!

Casey & Oz did normal CompTrain Programing...

AMRAP in 8min:
10 TTB
30 D/U

4min Rest
AMRAP in 8min:
Max Effort (Reps) Wall Balls
* everytime you break, perform 15 Abmat Sit Ups

Casey ~ 5 rnds + 2 TTB / 109 WB
Oz ~ 6 rnds + 1 TTB / 95 WB

TEAM SERIES #1
9-15-21 for time:
Synchronized Thrusters (95/65)
Synchronized Bar-Facing Burpees
Thruster Standards
Hips below parallel
Full Lockout overhead
Partners must be below and above together
Burpees Standards
Two footed take-of and landing over bar
Head must be behind the bar
Both partners chests must be on floor at the same time.

Tonn/Biolo ~ 7:44 (Thrusters ~ 9UB / 8-7 / 7-7-7 / Burpees ~ All step-down breathers)

This was awesome! 3 to go for the week...

My soul, give praise to the Lord; I will praise the Lord all my days.

Team Series Begins...

...THIS WEEK!!!

AnythingOnce WR mixed team of Tonn/Biolo are competing for the state of WI title...
We will keep you posted...
3-4 workouts coming tomorrow...
Wed will turn into a REST DAY, so we can go on Thur/Fri AM sessions...
Then decide how to attack the weekend and Monday...
Workouts are released on Wed Nights... & we have till Monday evening to submit scores!

Any other TEAMS out there going to compete??? Even if only trying in AM... Find a partner you want and let's go!

Warm-Up
60s Slow Bike + 5 Spidey & Reach
45s Med Bike + 5 Walkouts
30s Med/Fast Bike + 5 Inchworms

BB Warm-Up

3 Rnds:
3 DL+3HPC+3PJ (#1 Wt)
...then 7 Cal Row
REST AS NEEDED
2 Rnds:
3 DL+3HPC+3PJ (#2 Wt)
...then 7 Cal Row
REST AS NEEDED
3 DL+3HPC+3PJ (#3 Wt)
...then 7 Cal Row

4-5 MIN REST

CAPTAIN CRUNCH
Part #1
In a 4min window:
3 Rnds:
12 DL + 9 Hang Power Cleans + 6 Push Jerks (95/65)
Max Cal Row w/ any time remaining
4 MIN REST
Part #2
In a 4min window:
2 Rnds:
12 DL + 9 Hang Power Cleans + 6 Push Jerks (1355/95)
Max Cal Row w/ any time remaining
4 MIN REST
Part #3
In a 4min window:
1 Rnds:
12 DL + 9 Hang Power Cleans + 6 Push Jerks (155/105)
Max Cal Row w/ any time remaining

FINISHER (not for time, just get them in)
30 Wall Walks

Stan ~ 18 cals* (75#) / 29 cals (95#) / 45 cals (115#)
Oz ~ 28 cals (75#) / 30 cals (95#) / 47 cals (115#)
Daliege ~ 23 cals (95#) / 22 cals (115#) / 35 cals (135#)
Syd ~ 5 cals* (95#) / 15 cals* (115#) / 32 cals (135#)
tb ~ 25 cals / 24 cals / 40 cals* / Wall Walks completed 15 at end + 15 w/ 1st hr
* = crappy rower

Make us humble of heart, help us to serve one another out of reverence for Christ.

Back to Work...

DeLoad week is over... Time to finish-off this 4-week cycle!
STRONG on Mondays... Turning into 1-Reppers on Mondays for Snatch and Clean...
Back to Squat Waves...sheesh...

Oz & Casey
EMOM x 8:
Hang Snatch + Pwr Snatch (Across)

EMOM x 8:
Pausing OHS + 1 OHS (across)

AMRAP in 15
55 Snatch (75#)
55 Pull Ups
35 Cal Row
55 HSPU

Oz ~ 105 / 105 / 19 HSPU
Casey ~ 95 / 95 / 1 HSPU
Stan ~ just did the 55's ...got to Push Ups

Warm-Up
Roll / Mobilize
3 Rnds~
90s Bike
1 Strict Cindy

45s Sampson (ea way)

BB Warm Up

SNATCH
Complex = Power Snatch + OHS + Squat Snatch
Complex @ 50%
Complex @ 55%
Complex @ 60%
3 Squat Snatch @ 65%
2 SS @ 70%
1 SS @ 75%
WORK
3 x 1 @ 80%
2 x 1 @ 80-85%

SQUAT CLEAN
Complex = 2 Power Cleans + 2 Front Squats
Complex @ 50%
Complex @ 55%
Complex @ 60%
3 Squat Snatch @ 65%
2 SS @ 70%
1 SS @ 75%
WORK
3 x 1 @ 80%

2 x 1 @ 80-85%

WAVE SQUATS
3-1-3-1-3-1
3's are fixed / 1's are climbing
3 @ 80%
1's @ 85% - 87% - 89%

BODY ARMOUR
EMO2M x 6
5 STRICT Pull Ups
10 Cal Bike
12 GHD Sit Ups

tb ~ Snatch~185-185-185-190-190 / SC~205-205-205-215-215 / WS~ 3's@305# - 325-330-340

I will lead the blind on their journey; by paths unknown I will guide them. (Says the Lord)

Fugetahboutit

Did this little sucker before...

HERE
 ~ Before anyone gets really worked up... I think we did the 200m as running in FH in outside lane and just counted running to the bar as the 200m total... So a little less than 200m per round...

Today...Sept. 16... i we did the 200m as the small circle outside the back WR door! More than likely a little longer than 200m to get back to bar... Unless Oz & Casey set bars outside...
I had mine set up inside and did this little SOB at 1:30 in afternoon... HOT outside!

Warm-Up
Roll/Mobilize
2 Rnds:
200m Run
200m Row

5-4-3-2-1
Spidey & Reach
Walkouts
10 Abmats after each rnd

BB WU

PRIMER

MIND ERASER
AMRAP in 20min:
7 Power Cleans (135/95)
7 Buprpees
200m Run*
*must complete the entire 200 for the Rnd to count!

Casey ~ 9 Rnds + 10 reps
Oz ~ 9 Rnds + 1 rep
tb ~ 9 Rnds

Wisdom of God, be with me, always at work in me.

BLITZ

Warm-Up
Roll/Mobilize
4 Rnds ~
50s Slow Row
10s FAST Row*
4 Push Ups
6 Alt. Spiderman & Reach (3/ea)
9 Slow Air Squats

BB Warm-Up

1 Rnd (easy tempo):
10cal Row
3 Front Squat + 3 Push Press + 3 Thrusters (Bar)

Rest...Then

7 Cal Row
3 Thrusters (Target Wt)

TEMPO FRONT SQUAT
OTM x 7min:
FS Complex: 1 Pausing Front Squat (2s @ Bottom) + Front Squat
1 = 50%
2 = 55%
3 = 60%
4-7 = Work to HEAVY...NOT Max (This is Deload Week)

BLITZEN (Last HERE)
5 RFT:
20 Cal Row
10 Thrusters (115#/80#)

GOAL/Strategy ~ Select a wt. that would allow you to go unbroken on the Thrusters... Think of a weight you are confident that you could get 20-25 times, when fresh! It should be tough to push thru somewhere around round 3, 4 or 5. That is a good thing... Push yourself!
NEXT objective is to know yourself...The rower can wreck your WOD, but if you are confident in your thrusters, or have selected a lighter weight, then it is time to push just a bit harder on the row!
This is a great little cardio/strength combo wod... Favors neither the strength person or cardio person!

Casey & Oz began with C&J and Snatches for 1RM.
These two Clowns begin at 5am (if anyone is an early-bird)!!!

Casey ~ C&J~185 / Sn~135 / 10:31 (95#)
Oz ~ C&J~185 / Sn~135 / ONLY Thrusters UB...no row ?!?!

Stan ~ No Tempo FS / 9:36 (75# / 100cal row = 7:15, on bad rower)
tb ~ 155-165-185-205-215-225 / 9:51 (PR / on good rower / UB Thrusters...did not look at clock until round #5 after rower...off rower at 9:16)

Dang STAN! I was ahead of him till round #4, then we got off rower at same time, he immediatly jumped on Thrusters...I took 3-4 breaths... Son-of-a-gun!!! Great push to finish... Knew I had to get under 10min...Plus trying to stay as close as possible...Knew I could not catch him!!!

O Israel, bless the Lord,
Praise and exalt Him above all forever.

Toes or Two's

Saw Casey on the way in (he was heading out), and he told me what he got on this one, but then did NOT look at the score of what Oz had...Needed to get as many as I could...
I only looked at the clock at the end of 5 rnds...then again once 7 was done... Just to make sure I didn't miss a finishing beep.

Warm-Up
Roll/Mobilize
3 Rnds ~
60s Slow Row
5 Strict Pull Ups
10 Banded Good Mornings
15 Abmat Sit Ups

Barbell Warm-Up w/ Snatch Grip

SNATCH WORK
Part #1)
A) OTM x 5min:
2 x Pausing Snatch-Grip Deadlift

B) OTM x 5min:
3 x Snatch High Pulls (flat footed, heels)

Part #2)
Power Snatch
3 @ 50%
3 @ 50%
2 @ 60%
2 @ 65%
OTM x 5 Min:
2 @ 70%

HEAD 2 TOE
AMRAP in 8min:
10 Toes to Bar
10 Burpees

Casey ~ 5 Rnds + 3reps
Oz ~ 5 Rnds + 10reps
tb ~ 115-125-135-145-160(5x2) / 7 Rnds + 12reps

Nourish your people, Lord!

WORK It!

This is a deload week from the strength aspect...GREAT WOD's...
Today is a mid-range WOD...10-15 min timeframe...
Perfect in transitions...just tough!

Warm-Up
60s Bike (slow)
5 Spidey & Reach (ea)
45s Bike (Mod)
5 Walkouts
30s Bike (Mod/Fast)
5 Inchworms

200m Jog + 50m Wt. Run

1 Rnd (Walkthru Tempo)
20 D/U
10 Air Squats
100m Run
50m Wt. Run
5 KBS
5 Cal Bike/Row

SHRED IT
1 RFT:
80 D/U
80 Air Squats
800m Run
400m Wt. Run (50#/30# Slamballs or 45#/25# Plate)
40 KBS (70/55)
25/18 Cal Bike (sub = 35/25 Cal Row)

Oz ~ 13:37 (1200m Run...no wt run / 55#KB/40cal Row)
Stan ~ 13:45 (35#KB / 45# Plate)
Val ~ 14:54 (35# KB/Row)
Daliege ~ 15:01 (45# Plate/35# KB/Row)
Syd ~ 15:30 (waited at least 60s for tb on bike!!!)
tb ~ 13:48

Blessed be the name of the Lord!