NO REST DAY...

Coming off yesterdays WOD... Shuttle Runs (have not run in ages for a WOD)...

Man am I sore!

Warm-Up
3 Rnds ~
5 Push Ups
7 sit Ups
9 Hip Extensions

BB Warm Up

SNATCH WORK
Take 5 Minutes and work to HEAVY 1-Rep Pausing (2sec) OHS

Take 5 Minutes and work to HEAVY 1-Rep Snatch Balance

Take 5 Minutes and work  to HEAVY Complex of:
Snatch-Grip DL + 2 Hang High Pulls + 1 Hang Squat Snatch

SNATCH
EMOM
1 = 3 Reps 65%
2 = 2 Reps 70%
3 = 1 Rep 75%
4 = 3 Reps 70%
5 = 2 Reps 75%
6 = 1 Reps 80%
7 = REST
8, 9, 10 = 2 Reps each @ 85%

SNAKE BITE
21-15-9
Squat Snatch (95/65)
C2B Pull Ups
(focus on the 15's...push thru this set... DO NOT go out too hard on the 21's and be burnt-out for the 15's... Picture how you want to attack the 15's and do the same for the 21's!
IE ~ if you are going to go 5-5-5 for Sqt Snatches on the 15's...then hit 6-5-5-5 for the 21's
Cannot WIN in the round of 21... BUT you CAN LOSE-IT in this round by pushing too hard!)

Stan ~ (75#) ~ 13:16
Jones ~ 55-60-65-65-70-75-3x2 @ 75# / (@45#) ~ 9:23
tb ~ 150-160-170-160-170-175 - 3x2 @ 180# / 9:39

Praise the Lord for the Lord is good.

Trooper

In Green Bay for the WFCA All-State Banquet (weekend)...
Those kids get a great deal... Lambeau Field Tour plus Hall of Fame entry on Saturday night...
Then a great banquet on Sunday in the Lambeau Field Atrium...

For me...this means getting a WOD in...
Chuck "the BEAST" Brehm...asked if I wanted "in" on a Sunday AM WOD...
How could I pass that up???? Even on a REST DAY...

Where does he train? ~ CROSSFIT GREEN BAY
They have gotten a team to Regionals EVERY YEAR since 2013!!!
AND even got a team to the GAMES in 2014!!!
Chuck is working HARD to get on this team!

Krommy was at the WFCA stuff....so he tagged along to the WOD as well...

Nice little Dicey workout:

WARM UP
Move /  Mobilize
Deadlift warm-Up

TROOPER
10 RFT ~
5-10-15 Shuttle SPRINT
7 C2B Pull Ups
1 Deadlift (355/250)
REST 60s

Ca$hout
7min of:
30s Hollow Holds/Rocks
30s Superman

tb ~ 19:04 was my "official" time, my rounds were 45-50s each so, i think I added a round,
I did an extra round...lost count around #8 or #9...
Here is my breakdown as best I remember it...
#1 @ 50s...then began at
#2 Start @ 1:50...done @ 2:40...
#3 Start @ 3:40...done @ 4:28...
#4 Start @ 5:28...done @ 6:23...
#5 Start @ 7:23...done @ 8:19...
#6 Start @ 9:19...done @ 10:13...
#7 Start @ 11:13...done @ 12:04...
#8 Start @ 13:04...done @ 13:47...
#9 Start @ 14:47...done @ 15:32...
#10 Start @ 16:32...done @ 17:20...
Extra Rnd Start @ 18:20 ...done @ 19:04

Piece of Cake...

Saturday WOD's are again happening... Now thru the OPEN we will begin to work on Saturdays, possibley even Sundays...but  the schedule for the OPEN is usually a REST DAY on THUR/SUN as Friday and Monday are the TEST / RE-TEST days... And we always get better on Re-Test!!!

Warm-Up
Roll & Mobilize
3 Rnds
4 Spidey & Reach
8 GHD Sit Ups
12 Cal Row
40 D/U

BB Warm Up

SQUAT CYCLING
EMOM x 12:
odd = 4 Front Squats
even = 8 Back Squats
@65% Front Squat MAX

Bar MU Tech Work for 15 min or so PLUS some REST Time

CAKE POP
3 RFT ~
42 Cal Row
21 Thrusters (95/65)
7 Bar Muscle Ups (14 C2B Pull Ups or Pull Ups is Scaled)

Ethan ~ 155# / 25:38 (14 Pull Ups)
tb ~ 185# / 19:53 (2m/2:30/2:45 / 8-8-5/7's/7's / 3-2-2/7/7)

Ethan blasted thru the first 42 cals in 1:45 or so...F.A.S.T.!!! May have cost him in the rounds, but he did not quit...stud! Also, that 155# squat cycle for first time had his legs like jelly!

Lord, You are near to us, and all Your ways are true.

GAME-DAY

The approach to Friday is GAME-DAY...
Hit this hard...like the open! Gameplan...discuss strategy...etc
But get after this WOD as if it were going to be your last

Warm-Up
Roll-Out & Mobilize those tissues

3 Laps Running (easy pace)
1 Round of Cindy (5 Pull Ups + 10 HR Push Ups + 15 Air Squats)
2 Laps Running (easy/mod)
1 Rnd Cindy
1 Lap (moderate)
1 Rnd Cindy

BB Warm Up

BOTTOMS UP
Ascending Reps in 10 min:
Power Clean & Jerks (135#/95#)
Bar-Facing Burpees
3-6-9-12-15....(climb by 3 reps each round)

Cool Down
Bike/Row for 9 minutes where
1st minute is EASY
2nd minute is Easy/Moderate
3rd minute is moderate to hard
Repeat 3 times...

SHOULDER Work
3 Supersets of:
15 Prone Rear Delts
20 Prone Plate Shoulder Raise (thumbs up & @45* angle)
25 Band Pull Aparts
(10-20s b/t exercises / Rest as needed b/t supersets)

Jones ~ 12 C&J + 2 Burpees (50 Reps @ 75#)
STAN ~ 15's + 3 C&J (93 Reps @ 95#)
tb ~ 15's + 1 C&J (91 Reps)

Proclaim God's marvelous deeds to all the nations.

Build it Up

Warm Up
Quad/Adductor
Couch
Hams LaX Ball

3 Laps
9 Spidey & Reach
9 Walk outs
2 Laps

10min HS Progression Work
Walk on Hands for distance work...
Work on 40s or longer Wall hold
Shoulder Taps on Wall

Front Squat + Kipping HSPU
OTM x 14:
odd = Pausing Front Squat (2sec Hold @ Bottom)
even = Kipping HSPU for 30s
* Front Squats are 3-3-3-2-2-1-1 climbing

STAMINA BUILDER
3 Rnds:
0-2 ~ 15 Hang Squat Cleans (135#/95#)
2-4 ~ 25 TTB
4-6 ~ 100 D/U
*Get the largest set you can first...then try to finish the reps... Make sure you are DONE w/ 30s left to recover b4 the next round begins (if you do not finish all reps w/in 90s, cut it off!!!)

Daliege ~ 175-175 / 61 @ 35#DB / 1 rnd SB in
Jones ~ 130-135 / 11-8-10-6-7-7-9(56)  @25#DB / completed SB
tb ~ 145-155-175-185-205-225-245 / 70 Total (10's) / 15, 10-5, 10-5 / 25, 15-10, 7-7-7-4 / 80-20, 30-30, 50-50 (breakdown of the reps w/in each rnd)

Blessed be the Lord our God!

Dead Drop

WU
500m Easy Row
15-12-9
Abmat
Good AM's
350m Mod Row
7 Walkouts
200m Fast Row

BB WU

DEADLIFT
Every 90sec
3 @ 70% (0:00)
1 @ 80% (1:30)
3 @ 75% (3:00)
1 @ 85% (4:30)
3 @ 80% (6:00)
1 @ 90% (7:30)

DEAD END
AMRAP in 3min:
21 Deadlift (185)
21 Lateral Burpees over Rower
Max Cal Row w/ Remaining Time
~ 3 MIN REST
AMRAP in 3min:
18 Deadlift (225)
18 Lateral Burpees over Rower
Max Cal Row w/ Remaining Time
~ 3 MIN REST
AMRAP in 3min:
15 Deadlift (275)
15 Lateral Burpees over Rower
Max Cal Row w/ Remaining Time
~ 3 MIN REST
AMRAP in 3min:
12 Deadlift (315)
12 Lateral Burpees over Rower
Max Cal Row w/ Remaining Time

Oz ~ Did some DL work...
Stan ~ 4-11-12-19 (46 Total) (135-155-185-205)
tb ~ 285-325-305-345-325-365 / 7-11-3-12 (33 Total)

Trust in the Lord forever! For the Lord is an eternal Rock.

Opening...

Just in case you did not know... WE ARE NOW OFFICIAL!!!
CrossFit WR

Warm-Up
20 Burpees

2 Rnds:
Mini Leg Blaster
5 Push Ups
7 Sit Ups
9 Hip Extensions

BB Warm-Up

Snatch Warm-Up
5sets of:
Snatch Complex (for speed, form & tech...be quick)
Rest 60s b/t

1 Snatch DL + 2 Hang Snatch High Pull + 2 Power Snatches (reset for each of these)

do not go heavier than 95#

OPENING DAY
For Time:
21-15-9
Wall Ball
Pull Ups
Thrusters (95#/65#)
Box Jumps (24/20)
KB Swings (55/35)

SNATCH + Ring MU
OTM x 12:
odd = Power Snatch (3-3-2-2-1-1...work to heavy)
even = Max Ring MU (use as many sets as needed)

Oz ~ (strength = Snatch/Snatch Pulls/Front Squats) / 14:21 (75#/35#)
Jones ~ 20:06 (45#)
Stan ~ 12:20 (75#/35#)
tb ~ 15:26 (6:19-5:49-3:18) / PS=135-135-145-155-175-185 MU=6-4-4-3-5-6 (28)

Blessed be the Lord our God, blessed from age to age.

Better Every Day

That is the goal... healthy...sick...or anywhere in between...
Get Better Every Day...
No matter what you do... get better / be better
No one wants to be average...be the best version of yourself you can be!
No better than anyone else...just better than YOU from yesterday!

Warm Up
2-3 Rnds
4 Spidey and Reach
8 GHD Sit Ups
12 Cal Row
40 D/U

BB Warm Up

Clean & Jerk Warm Up Tech

CLEAN Work
EMOM x 10:
1 Hang Squat Clean + 1 Power Clean

Rest 2 Min...then...
3 x 1 Power Clean (post heaviest load)

HAMMER TIME
For Time:
70 Cal Row
50 Box Jump Overs (24/20)
30 C&J (135/95)
20 Towel Pull Ups

E ~ 205 / 15:00 (10 Towel PU)
Val ~ 135 / 16:40 (20 kipping PU)
tb ~ 225 / 17:42

Dang did those 30 C&J take a while...

FINALLY...

Feel better...
Don't sound better...still coughing but...feel great (well...as good as I can after that cold)

WU
500m Row
1 Rnd STRICT Cindy
350m Row
1 Rnd STRICT Cindy
200m Row
1 Rnd STRICT Cindy

Icy Hot
2 Rnds for Time:
21 OHS (75#/55#)
21 C2B
21 Power Snatches (75#/55#)
21 Bar-Facing Burpees

tb ~ 14:49 (7:19 was round #1) more splits and eval to come...

SUCKS...

See previous post about Cold & Flu season...

Lucky we had TWO snow (ice) days in a row...
Would have made it to school, but have really been out of it the last two days!!!
This cold has just got me beat!!!
Achy, runny nose & coughing...want to sleep but can't...
SUCKS!!!

Let's see what tomorrow brings...

Cold and Flu season...

Thought I was going to make it...
Dang PL meet... too many handshakes with some sick people (apparently)...lots of sniffling and sneezing by coaches at the meet... Shook their hands, and now....
Sniffling and sneezing...sore from the WOD or achey from this cold that is coming...
Son-of-a-gun...

Warm-Up
500m Row (slowly)
3 Rnds ~ 5 Push Ups + 7 Sit Ups + 9 Back Ext.

10 Wall Pause Squats

Burgener WU w/ Bar

Snatch WU
2-3 sets (climbing)
Snatch-Grip DL + 2 Hang High Pulls + 1 Hang Squat Snatch
(work to 50-60% Max)

SNATCH
OTM x 10:
2 x 65%
2 x 70%
1 x 75%
2 x 70%
2 x 75%
1 x 80%
REST 60s
3 x 1 climbing (Work to heavy)

SEVEN's
7 RFT ~
7 Kipping HSPU
7 Thrusters (135/95)
7 TTB
7 Deadlifts (245#/165#)
7 Burpees
7 KBS (70/55)
7 Pull Ups

Halbur ~ worked to heavy / DBPress@??DL@185/Thruster@95/55KBS ~
Jones ~ Built Up / DL@165/Thruster@65/KBS@35 ~ 4 rnds in 20min
Stan ~ XX / DBPRess@30#/DL@185/Thruster@65/KBS@55 ~ 24:49
tb ~ 195-200(miss)-200 / 40:00 (3:45-9:08-14:42-20:00 (2Min REST)-28:47-34:31-40:00)

Everything we are and everything we do should be offered for the glory of God.

Big Clean Complex

Just had the kids do this yesterday for their Clean Work for the week...
Was great... A bunch to to 135... a few hit the 155 for the complex...

Of course...what pops-up for our WOD today??? BCC

WU
Mobilize
3 Min easy bike
3 Rnds ~
3 Spidey and Reach
5 Strict Pull Ups
3 Walkouts
5 Wall Squats

2 Rnds ~
6 Muscle Cleans
5 Front Squats
4 Propulsions

BIG CLEAN COMPLEX
5 Rounds Total
Every 5 Minutes perform a SET of BCC
0:00, 5:00, 10:00, 15:00 & 20:00
1 Set:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
% of 1 RM C&J (approximately)
#1 = 50%
#2 = 55%
#3 = 60%
#4 = 65%
#5 = 70%

Midline
2-3 Supersets:
10 BB Bent Row
20 Glute Bridge
30 Hollow Rocks

Conditioning*
10 Minutes of:
30s Work:30s Rest
Row for Calories

Jones ~ 65-65-70-70-70
tb ~ 135-150-160-175-185 / 2 supersets / 137 Calories (13-14-13-13-13-14-13-13-15-16)

Never let evil talk pass your lips; say only good things men need to hear, things that will really help them. Do nothing to sadden the Holy Spirit...

Quadz

Warm-Up
Quads/Adductor
Couch
LaX Ball Hamstring

3 Laps
9 Spidy & Reach
9 Walkouts
2 Laps
7 Spidey & Reach
7 Walkouts
1 Lap
5 Spidey & Reach
5 Walkouts

BB Warm-Up
5 each: Good Mornings + Back Squat + Elbows + Stiff-Leg DL + Press + F.Squat

SQUAT Strength & Stamina
OTM x 12:
odd = 3 Front Squat (65% Max F.Squat)
even = 6 Back Squat (65% Max F.Squat)

STAMINA Work
3 Rnds:
0-2 min = 27 Box JUMP Overs (24/20)
2-4 min = 24 GHD Sit Ups
4-6 min = 21 Thrusters (95/65)
If you have to break these up into sets, take the largest set possible right away...
Goal in this is to get out of your comfort zone...work for UB sets!!!
ALWAYS give yourself the last 30sec of each round for rest, whether you get the reps or not...
If you do not get the reps in that first 90sec...strive for that same # each time!

Cool Down
10 Min of Bike/Row (conversational pace...meaning VERY EASY)

Jones ~ 105# /
Stan ~ 135# / All sets UB (subbed Sit Ups for GHD)
tb ~ 185# / All sets UB...Thrusters were tough!!!

Incline my heart according to your will, O God.

HERO...

WU ~
Quick Roll...

500m Slow Row
5-4-3-2-1
Walkouts
Spiderman & Reach
w/ some stretching b/t rounds

250m Row

BB Warm-Up

Row + HSPU
EMOM x 14:
15/12 Cal Row
30s Max HSPU
(this is a Re-Test from 11-29-16 & 12-30-16)

MARSTON (big Hero that CFNE knows)
AMRAP in 20min:
1 HEAVY DL* (365/215)
10 TTB
15 Bar-Facing Burpees
*if this is too heavy, use approx 85% of your 1RM

Ca$hout
3-5 supersets of:
25 Banded Good Mornings
15 Glute Bridges
Rest as needed b/t supersets

Halbur ~ (DB-40#) 7-10 each time / 6 Rnds + 7 TTB (275# & he did 15 TTB everytime)
Daliege ~ (40# DB) 12-8-9-7-7-7-7 (57) / 3 Rnds of 185#DL (5DL-10TTB+15 Burpees)
tb ~ 8-9-9-8-9-8-8 (59) / 8 Rnds...wow...last round sprint in 60s! Sheesh!

Lord, open my lips. And my mouth will proclaim your praise.

Locked Up

Warm-Up
No Roll Out today...quicker
Leg Blaster
BB Warm-Up
Burgener WU

SNATCH Prep
Pausing OHS (2sec)
5 Min to work to heavy 1-Rep

Snatch Balance
5 Min to work to heavy 1-Rep

SNATCH
OTM
2 x 67%
2 x 73%
1 x 78%
2 x 73%
2 x 78%
1 x 83%
REST 1min
5 Min to work 3 x 1-Rep...climb or stay...

GRIDLOCK
AMRAP in 15min:
30 Wall Ball
20 Power Snatches (75/55)
5 Ring Muscle Ups (alt = 10 C2B or Pull Ups)
(great thought process on this...divide up the 30's and the 20's into smaller rounds...even though you can go UB...don't...save some for the MU or Pull Ups...cannot afford to have that round cost you.

Ca$hout (pick one... Rest as needed b/t BUT...approx 5min cap)
5 x 50 UB D/U
6 x 30 UB D/U
7 x 20 UB D/U
5 Min of D/U work...get largest string you can...

Jones ~ ?? / ?? / 95# / 2 Rnds / XX
tb ~ 225# / 185# / 185# / 3 Rnds + 10 WB / 5 x 50 completed in 5:22

Saturday...what a day...

Saturday WOD's always go long...
Just the nature of the Day and WOD...
Seems tougher to get warmed-up/loosened up as well...maybe it is all in my head.
Also...I need to start adding in some Thrusters, Burpees, & Wall Balls to the warm-up or daily routine of classes...get a little stamina/engine going before the open comes up... those moves will be in there, and there is now easy way for me to get LOTS of reps (even at light weight)... I am a quad driver...that baby burns-out quickly w/o stamina work!

WU
1/2 Leg Blaster
Roll Out / Mobility
3 Rnds~
4 Warrior Squats
4 Spidey & Reach
12 Sit Ups
12 Cal Row

10 SLOW Wall Squats

JERK WORK
3 x 5 STRICT Press (from Jerk-catch position)

6 x 3 TALL Jerks 
1-3 @ 45/35
4-6 @ no more than 25% MAX C&J

6 x 3 JERK DRIVE (from Rack)
50% x 3
60% x 3
70% x 3
80% x 3 x 3

approx 60s rest b/t all these sets

Clean & Jerk Complex
7 Sets (every 90sec)
1st set should be about 70% C&J Max
Climb, but keep it sharp!!!

Rowed Rage
For Time:
1000m Row + 15 C&J (135/95)
750m Row + 12 C&J (155/105)
500m Row + 9 C&J (185/125)
250m Row + 6 C&J (205/135)
~ One Bar...change your own wts.

Ca$h Out
2 Supersets:
8 STRICT TTB
12 RDL's (Light Wt)
16 Overhead Circles (8each dir)
16 Rotator Retractors

tb ~ 205# for Jerk Drive / 185-185-185-195-195-205-205 / 21:41
splits = 6:36 / 12:37 / 18:23 / 21:41

Dicey...

Quad ability, fatigue & stamina are problems...they just start burning!!!
NEED to start Leg Blaster during warm-up or class...OPEN is coming...

WU ~ 
Roll Out

3min Bike
3 Rnds ~
3 Spidey & Reach
5 Strict Pull Ups
3 Walkouts
5 Wall Squats

HANG LOOSE
For Time:
30 Hang Squat Cleans
30 HSPU
30 Thrusters
30 Box Jumps (24/20)
30 OHS
30 C2B
(95#/65#)

Row + Rings
5 Rnds: :40s Row for Cals  / :20s REST
1 Min Rest
3 Min Max Ring Muscle Ups
1 Min Rest
5 Rnds: :40s Row for Cals / :20s Rest

STAN ~ (65#) ~ 14-15 min
Daliege ~ (65#) ~ After Stan
tb ~ 18:43 splits=2:28(15-5-5-5)/8:20(6-5-4-3-6-3-3)/12:10(6-5-4-4-3-3-5)/14:35(Step-ups)/16:50(24-6)/18:43(12-6-6-6) HSPU are a GOAT and slow... Thrusters just burned and no breath
Row ~ 17-16-15-16-15 (79)
MU ~ 3-2-1-2-2-2-1-1-1 (15)
Row ~ 16-15-14-15-19 (79)

Do what is pleasing to God! Follow His commandments!

Thursday Social...

Last day of the week for the kids...

Fridays are TEAM WOD and work days...

Val & Syd did Good Vibrations from Tuesday... GREAT WOD!!!
Obviously one programmed by the team of Ben Bergeron, Harry Pally & CompTrain!!!
This is one of those WOD's that you love to HATE! We are re-testing this in 6 weeks...
I am not looking forward to it, and at the same time...it is all I think about... how to squeak-out a few more reps...
Truly an "Open-Style" WOD...

Good Vibrations
5 Rnds For Reps:
1min of Cal Row
1min of Power Cleans (135/95)
1min of Bar-Facing Burpees
1min REST

Syd ~ Cal~??13-18 / PC~13-11 / Burp~14-11 High's & Low's
Val ~ 41-34-32-33-34 (174 Reps)
Row ~ 17-15-12-13-15
PC ~ 11-8-10-8-7
Burpees ~ 13-11-10-12-12

Stamina

Reps...reps...reps...

Wow...this stamina builder was a killer!!!

WU
Roll Out

3 Laps (400m Run)
9 Spidey & Reach
9 Walkouts
2 Laps (267m run)
9 Spidey & Reach
9 Walkouts
1 Lap (133m Run)

STRICT HSPU
2min Max STRICT HSPU (or DB Shoulder Press)
1 Min REST
1min Max STRICT HSPU (or DB Shoulder Press)
30s REST
30s Max STRICT HSPU (or DB Shoulder Press)

SQUAT (Heavy)
10-8-6-4-2 Back Squat (work to heavy)

Stamina Builder
3 Rnds of the following:
0-2 Min perform 100 D/U
2-4 Min perform 25 TTB
4-6 Min perform 35 Wall Ball (20/14)
Repeat for 18 minutes!!!
* if you do not complete the prescribed Reps within 90sec, stop at that time (1:30/3:30/5:30...etc) ...give yourself 30s to recover and be ready to work for the next 2 Minute Round!
This workouts stimulus is to work for the largest sets possible...stamina!
Try not to break, but if you must, take a big chunk of reps away first then finish!

Jones ~ (20#DB's) 31-16-10 / 205 /
Halbur ~ (35# DB's) ??? / pinched a nerve in back squat
tb ~ 19 = 4-3-2-2-1 / 2-2-1 / 1-1-missed / 330 / Completed the Stamina builder...wow!!!
D/U ~ 73-27 / 73-10-17 / 50-25-25
TTB ~ 25 / 25 / 15-5-5
WB ~ 28-7 / 21-14 / 14-7-7-7

Your ways, O God, are holy. What god is as great as our God? You are the God who works wonders.

Open Feel...

Stud named Agedmuscle called this a workout that just felt like the open...very true.
No one cheering you on... no competition with anyone but yourself and the "little guy" on your shoulder telling you to rest and breath. FIGHT THAT!!! Be stronger than that!!!

Warm Up
Move / Roll

500m Slow Row
5-4-3-2-1
Walkout
Spidey & Reach

250 Med/Fast Row

Pausing Clean Pull
5 x 2
(80%-90%-100%-105%-110% of Clean Max)
Clean Pull is w/o bending arms...pause for 2sec just below the knee then explode w/ pull
Clean High Pull would be the same w/ arm bending (pulling up)

Good Vibrations
5 Rnds For Reps:
1min of Cal Row
1min of Power Cleans (135/95)
1min of Bar-Facing Burpees
1min REST

Recovery Row
Running Clock
15 min of Recovery (paced) Row
* Every 3 min perform 15 GHD Sit Ups (3-6-9-12-15 min marks)

Halbur ~ XX / 38-34-32-34-32 (170 Total)
Daliege ~ XX / 39-38-34-38-36 (185 Total)
tb ~ 205-235-255-275-285 / 46-45-44-42-46 (223 Total)
Cals ~ 22-23-22-24-22
PC ~ 12-11-12-8-12
BFB~ 12-11-10-10-12
Wow...that 4th round and extra cal on row really cost me in the PC...could not catch breath and just be consistent... I can find some more reps... Just like an open workout... pace and finding those areas where you can improve are critical... Re-Test in 6 weeks... GREAT!

Defend me, O God, and plead my cause against a Godless nation.

New Year...

Just a date folks...
Many make NY resolutions... why wait for the new year?!?!
If you don't like something, make the change when you want!
If you want something, make the change when you want!
I really have never waited for the "new year" to make changes...It does remind us to look back and reflect, I suppose, but you should be doing this Daily, Weekly, Monthly...Make it a HABIT!
Are you better today than you were yesterday...If not, why not?
Are you better this week than you were last week...If not, why not?
Are you better this month than you were last month...If not, why not?
Get better everyday! That is up to you!

WU
Roll / Move

500m Row
3 Rnds ~ 5 Push Ups + 7 Sit Ups + 9 Back Extensions

10 Warrior Squats + 20 sec Sampson Stretch (each way)

Snatch Skill (WU)
5 sets of:
Snatch-Grip Deadlift + 2 Hang Snatch Pulls + 2 Power Snatch
~ Bar, then no more than 95# ... work form/tech / 60s R b/t

SNATCH + Bar MU
OTM x 12:
o = Power Snatch (3-3-2-2-1-1, climbing)
e = Max Bar MU in 30s (work for consistency)

OHS
Work to a HEAVY 3-Rep OHS

Yellow Tail
For time:
15-12-9
C2B Pull Ups
Power Snatch (95/65)
directly into...
15-12-9
Box Jump-Overs (24/20)
OHS (95/65)
*try to do Jumps to the box vs. step-ups...they are allowed, but the stimulus is much different!

Jones ~ 75(80miss) & 10-11 PU / XX / completed 2nd Hour .... sort of
Halbur ~ 135 & 6-7 PU / XX / 14:53
tb ~ 185(205miss) & 41(7-7-7-7-7-6) / 245# / 11:29 (C2B=5-5-5/4-4-4/9 / All Jumps, no step-ups / OHS all UB)

My soul is yearning for God, the God of my life;
when can I enter and see the face of God?