OTM

Warm-Up
5 Minute Light Row (loosen up the low back)
4 Rnds:
20 D/U
10 Sit Ups
8 Slow Air Squats
6 Slow Push Ups

PUSH PRESS
Every 2 Minutes:
5 Push Press
1st = 50% max
2nd = 60% max
3-5 = working to heavy

10-15 Min REST

SWEATIN' 4 SIXTEEN
OTM x 16 (4 rnds):
1 = 15/12 Cal Row
2 = 15 GHD Sit Ups
3 = 12/10 Cal Bike
4 = 10 Kipping HSPU*
*or as much as you can in 30s (Scale to Push Ups if needed)

Oz ~ Rowed for JUST 5K...sheesh...
Daliege ~ WU & 16
tb ~ WU / 115-135-155-170-185 / 16 Done

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

Re-TEST

Well... especially with the longer OPEN tests (WOD's), one really needs to gauge if they want to re-test... 

Easy way to know... If you think you can push harder and get a better score, go for it. If you feel you gave everything you had, or cannot really beat your time...then move on!!!

After Friday, I was NOT going to re-test...just take 199 and live with it! PLUS, I literally could not feel my low back for all of Saturday... I did not want to be that sore again.

This AM, back was good... Oz was ready and I had some times I needed to hit to continue after the 30+15, then again after 40, 15, etc... Oz was awesome at keeping me going... I did not look at the clock until after 40+15 and knew I was ahead (thank the Lord, literally)...

Used a belt PLUS really emphasized hips & glutes vs. low-back...

Warm Up
400m Run

6 Alt. DB Snatch + 4 Burpee Box Jump-Overs
4 Alt. DBS + 2 BBJO
2 Min Rest
4 Alt DBS + 4 BBJO
4 Alt DBS + 4 BBJO

RE-TEST 17.1
For Time (w/ 20 min Cap)
10 Alt. DB Snatch (50/35)
15 Burpee Box Jump-Overs (24/20)
20 Alt. DB Snatch
15 Burpee Box Jump-Overs
30 Alt. DB Snatch
15 Burpee Box Jump-Overs
40 Alt. DB Snatch
15 Burpee Box Jump-Overs
50 Alt. DB Snatch
15 Burpee Box Jump-Overs

tb ~ 215 Reps... (Gain of 16!!!) Good but still not finishing...
Oz was awesome for a judge!!! CrossFit WR is on the board as an offical affiliate now with TWO Open Athletes...
Zach Wendt is the other... He should be re-testing after school tonight!

It is by way of admonition that He chastises those who are close to Him.

Day After...

Back is KILLING me...really just sore. But have not been this sore in one spot for years. Really, it almost feels numb...

Testing Zach Wendt today after the my workout...which was actually nice...

Tonn and I got a sweat going...

Warm Up
3 Rnds:
4 Spidy & Reach
8 GHD Sit Ups
12 Cal Row
40 D/U

CEMENT BIKE*
Every 3 Min x 7 Rnds:
30/20 Cal Bike*
12 TTB
*could also pick from 400m Row or 400m Run

So we went with alternating rounds of stuff...

Val ~ 2:42-Row/2:07-Bike/2:25-Row/2:54-Run/2:44-row/2:42-Bike/2:46-Bike
tb ~ 2:27-Bike/2:08-Row/2:31-Run/2:27-Bike/2:19-Row/2:51-Run/2:34-Row

Wendt did 17.1...

17.1

Well, folks...it is here... The OPEN!

17.1 has been announced and it is:
Alternating DB Snatch & Burpee Box Jump-Overs
NOT one, but TWO brand new exercises to the OPEN!

This is not going to be fun or pretty...As an aside, this is not in my wheelhouse...Longer AMRAP's are my nemesis...breathing, huffing & puffing...sheesh...
Methodical and controlled is what I need to do here...

17.1
For Time (w/ a 20 minute cap):
10 Alt. DB Snatch (50/35)
15 Burpee Box Jump-Overs (24/20)
20 Alt. DB Snatch
15 Burpee Box Jump-Overs
30 Alt. DB Snatch
15 Burpee Box Jump-Overs
40 Alt. DB Snatch
15 Burpee Box Jump-Overs
50 Alt. DB Snatch
15 Burpee Box Jump-Overs

tb ~ 199 Reps (2:10/5:18/9:49/15:57/ 39 reps)

Tempo

Warm-Up
Roll & Activate

3 Rnds:
15cal Row
5 TTB + 10 Push Ups + 15 Air Squats
(Conversational Pace)

TUNE UP
OTM x 16 (4 Rnds):
1st = 7 DL (225/155) + 7 Box Jumps (24/20)
2nd = 15 Kipping HSPU
3rd = 7 C2B Pull Ups + 7 TTB
4th = 15/12 Cal Row

Ca$h Out
3min Paleo Chair

Stan ~ 155#DL... Completed
tb ~ Completed...would have never made a 5th Rnd!!! WOW those Rows took it out of me...
But made the 15 HSPU each rnd (9-6 for first and 6-5-4 last 3)

Let the praise of God be on their lips and a two-edged sword in their hand...

Burpees?!?!

Those darn Burpees...again!

Warm-Up
30s Singles
3 Rnds ~ 12 Slow Air Squats + 9 Abmat + 6 Slow Push Ups
30s D/U

BB Warm-Up

CLEAN Complex
OTM x 10:
Power Clean + Hang Squat Clean
1 = 50% (of 1RM)
2 = 55%
3 = 60%
4 = 65%
5 =70%
6-10 = Climb as you feel good...

10 Min REST

FRONT LINE
3 RFT ~
400m Row (Oz did 24 Cal)
21 Hang Power Cleans (115#/80#)
18 Front Rack Step-Back Lunges (115#/80#)
15 Bar-Facing Burpees
HINT ~ Don't push thru the 21 HPC just to drop the bar before you start your Lunges...that is 22 HPC then...as you have to pick up the bar... If you are breaking the HPC's, always finish on 20...then when you are going to start the lunges, pick up bar, perform 1 HPC to get to front rack position and begin Lunges!!!

Aerobic Recovery
20 Min of Bike or Row (conversational pace)
Every 4 Min perform 15 GHD Sit Ups + 20 Hip Extensions

Oz ~  19:01 (24 Cal & 95#)
Daliege ~ 95-155 / ??? (95#)
tb ~ 185-195-205-215-225 / 20:29 (6:42/13:4520:19 Rnd splits / Rows ~ 1:32/1:36/1:42)
HPC ~ 8-7-5 / 10-10 / 6-5-5-4 / Lunges ~ 9-9 all / burpees were S-L-O-W and stepdowns...BRUTAL)

His help is near for those who fear Him and His Glory will dwell in our land.

OPEN Week...

OPEN week!!!
Well this week we begin the CF Open...again...
17.1 gets released Thursday Night...can't wait!
Oz, Val & Drake can judge (I think...hope)
So far, Wendt & I are in...any other takers?!?!
Oz should do it!!! Get on those leaderboards
Jones should give it a try... there is a scaled division!

Warm-Up
400m Run (easy pace)
3 Rnds ~ 5 Push Ups + 7 Sit Ups + 9 Hip Ext

10 Slow Pausing Air Squats

BB Warm-Up

Snatch Warm-Up
3 Rnds (45#):
1 High Hang Muscle Snatch
1 Hang Muscle Snatch
1 Low Hang Muscle Snatch

Snatch Complex
7 Sets (every 90s)
High Hang Pwr Snatch
Hang Pwr Snatch
Power Snatch
(40-50-55-60-65-65-65%)

OHS Complex (10 Min Cap)
1 Pausing OHS (2s Pause @ Bottom)
1 OHS

10m REST

MATTERHORN
#1 ) AMRAP in 4min:
30 D/U + 15 Power Snatch (75/55)

4min REST

#2 ) AMRAP in 4min:
30 D/U + 15 Power Snatch (95/65)

4min REST

#3 ) AMRAP in 4min:
30 D/U + 9 Power Snatch (115/80)

STAN ~ (no Snatch/OHS) / (50 sngls) 1~3 Rnds (55#) 2~3 Rnds (75#) 3~3 Rnds + 20 Singles (80#)
tb ~ 85-110-125-135-145-145-145 / 245# / 1~3 Rnds / 2~3 Rnds / 3~2 Rnds + 6PS

May we give glory to Your name, Lord!

FIRE Friday

Warm Up
500m SLOW Row
1 Rnd TTB Cindy
350m Slow Row
10 OHS w/ white bar
200m Slow Row
5 Pausing OHS (45#)

2 Rnds of:
5 Scap Pull Ups
3 Strict Pull Ups
1 Strict C2B

MU WORK
5 Rnds:
60s Light Row
X # of MU (pick a #1-5 that you can get)
(if no MU then work 5 Banded MU*
*this is not a MU with bands on the rings!!!
It is different...see Biolo, or sub STRICT C2B Pull Ups 2-3 is a good #

INFERNO
For Time:
27-21-15-9
TTB
OHS (95/65)
Barbell-Facing Burpees
*strategy here is PACE...work to be faster every round...
Guard against trying to take a big "chunk" of the 27 early, only to have to break the 15's and 9's up
BFB are for pace...

RECOVERY
15min Bike at conversational pace

3 x 15 Rotator Retractions
3 x 25 Band Pull Aparts

Couch Stretch ~ 2 min each
Pigeon Pose ~ 2 min each

STAN ~ 20:02 (115# Back Sqt / K2E)
tb ~ 3 MU each rnd / 15:41 [5:40(27's)...14:37(21/15's)...15:41(9's)]
(10-9-8 / 10-6-5 / UB/ UB on TTB)
(10-9-8 / 8-7-6 / 8-7 / UB on OHS)

O Lord, open my lips and my mouth shall declare Your praise.

Warm-Up
3 Rnds (conversational pace):
15 Cal Row
5 TTB + 10 Push Ups + 15 Air Squats
30 D/U

BB WU

FULLER CIRCLE
For Time:
75/50 Cal Bike (800m Run)
125 D/U
2000m Row
125 D/U
75/50 Cal Bike (800m Run)

STAN ~ (800m Run / 300 singles) ~ 24:24
tb ~ 24:23 (4:55/7:07/15:43/18:25/24:23) (7:47 actual 2K row time!)

There is no Holy One like the Lord; there is no Rock like our God.

NUTZ...re-do

Did this waaaay back in Dec...

HERE

Warm-Up
Roll/Mobilize
30s Singles
3 Rnds:
12 Slow Air Squats
9 Sit Ups
6 Slow Push Ups

30s D/U

BB Warm-Up

NUTCRACKER (again)
AMRAP in 3min:
#1) AMRAP in 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
*135/95

3 Min. REST

#2) AMRAP in 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
*155/105

3 Min. REST

3) AMRAP in 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
*185/135

Conditioning (Bar-Facing Burpees)
Every 2:30 for 4 Rnds (10min Max)
6 SLOW Bar-Facing Burpees
6 Med. Bar-Facing Burpees
6 FAST Bar-Facing Burpees
Work to speed this up every cycle of 6...
1-6 is slow methodical pace
6-12 bring it a step faster
13-18 as quickly as you can...
*If you do not complete 18 BFB w/in 2:00...rest 30s and start again...
**If you finish before the 2:00 mark that is just extra rest...NICE!!!

STAN ~ #1~(95#)6rnds / #2~(105#)4 + 6reps / #3~(105#)4Rnds / Cond= 2mile run
Daliege ~ #1~ 4 Rnds / #2~(145#)2 + 3 (pulled neck muscle)
tb ~ #1~ 5+5reps (+3) / #2~ 4+5reps (+8) / #3~ 2+6reps (+3) / got all 18's in 65sec

Jesus Christ is the same yesterday, today and forever. Do not be carried away by all kinds of strange teaching.

RECOVERY...HEALING

I have had this nagging cold for 4+ weeks now... Was just feeling it at the end of day on Thursday (last)... Took a sick day from school on Friday... Slept till NOON!!! Unheard of for me...
ALSO no WOD on Friday or Saturday... THAT was tough to do!!!
Feeling better all weekend, so lets hope this thing is going away...

OPEN starts in just over a WEEK!!!! (2-23)...

Warm-UP
Roll/Mobilize
500m SLOW Row
3 Rnds:
5 Push Ups
7 Sit Ups
9 Hip Extensions

10 Slow Pausing Air Squats

5-10 Warriors

OPEN UP
AMRAP in 14min:
75 Wall Balls (20/14)
60 Cal Row
45 Alt. 1-Arm DB Snatch (50/35 - 45totoal)
30 C2B

Conditioning
6 Sets (rest as needed b/t):
10m Front Rack DB Lungewalk (50's/35's)
10 TTB
-go immediately into TTB from finish of Lunge

10 min Recovery Row/Bike

STAN ~ 1rnd + 45 WB (14#/75 pulls on rower/35#/pull ups)
tb ~ 203 (23 C2B) / complete w/ 90-120s rest b/t...wow

May all our thoughts, words & actions aim at doing what is pleasing in Your sight.

Power Thru...

Nice little mental push in this one...
Strategy applies, but hard to get on first run thru...

Warm-Up
Roll / Mobilize

3 Rnds:
15 Cal Row
1 Rnd - 5 TTB + 10 Push Ups + 15 Air Squats

BB Warm-Up

POWER HOUR
For Time:
50 Clean & Jerks (135/95)
EMOM must perform 6 TTB*
*scale to a number that is 1/3 of what you think you could get in a row (ie-if you cannot get 18 in a row, you do not do 6!)

Suggestion ~ begin w/ drop-down C&J...grip gets dicey quick!

REST approx 10-15 min...then...

7 Min to build to HEAVY 3 Rep of Front Squat

REST approx 10 min...

LUNGE + SNATCH  + BJO
4 Sets (1m b/t each set):
10 Step-Back Lunges (135/95)
12 Alt. One-Arm DB Power Snatch (50/35)
15 Box Jump-Overs (24/20)

Stan ~ 7:32 (@ 95# & 4 K2E)
tb ~ 8:41 (9-6-4-5-5-5-6-4-5) / 260# / Completed

Bless the Lord, my soul! Lord, my God, you are great indeed!

Classic pt. 2...

Another Classic today... DIANE!!!
Again...did not look at the PR first... Didn't really cost me, I went as quick as I could w/ HSPU...

Warm-Up
3 Laps
15-12-9
Abmat
Good AM's
2 Laps
7 Walkouts
1 Lap

BB WU

DIANE
21-15-9
Deadlift (225/155)
HSPU

...10-12 min Rest...

Mental Toughness / Stamina
4 Rnds
60s Max Cal Row
30s REST
60s Max Bar-Facing Burpees
30s REST

STAN ~ 7:13 (185/mod) / 16-12-17-17 (62 Cal) / 12-13-14-14(53 burpees)
tb ~ 7:59 / 27-28-25-27 (107 cal) / 13-13-13-14 (53 Burpees)

Oz did yesterdays WOD (JACKIE)... Pushed thru to a GREAT PR... Kicked my but by a WHOLE Second!!!

Oz ~ Jackie - 8:04

Praise the eternal King in all your deeds

Classic...

Today we have a Classic WOD to perform...
Simple, but not easy...
Some strategy and thought process involved here!!!

Warm-Up
Roll / Activate

500m SLOW Row
3 Rnds:
5 Push Ups
7 Sit Ups
9 Hip Extensions

10 SLOW Pausing Air Squats

BB Warm-Up

JACKIE (past HERE)
For time:
1000m Row
50 Thrusters (45)
30 Pull Ups

REST 10 Min...Then

OTM x 10 (5 Rnds):
odd = 4 TTB + 3 C2B + 2 Bar Muscle Ups
even = Power Snatch (5-4-3-2-1 / build to heavy 1-rep)

REST 8-10 Min

Cool Down / RECOVERY
9 Minutes of Row/Bike @ Conversational Pace
~ Every 90s perform XX UB D/U (XX means choose a ## that is attainable, but pushes you...10-20-30, etc)

STAN ~ 9:03
tb ~ 8:05 (15s PR!!!) / 95-115-135-160-185 & All 4-3-2's / 35 UB D/U each time

Soooo.... Jackie thought process... Get that first 100m out of the way and get the flywheel moving...then settle in for 850m of s-l-o-w row...go about 10s less than your usual 2K pace (it will help come the thrusters)...for the last 50 really only pull what you need and catch your breath...
GET ON THE THRUSTERS and get 10 reps...go from there! Really work at no more than 10s rest b/t attempts...with sets or 10's if possible... Work to finish the Pull Ups...

Thought for this WOD... Cannot be won on the Rower, but can be lost! Slowing down the rower by 10-15 sec will save you at least 2-3 breaks when it comes to Thrusters and Pull Ups...where you will rest at least that long anyway!

Always have a plan!!!

CF Big Dane

Down in Mad-Town for the clinic...

Got the WOD in this AM with the Birthday Boy ~ Tyler Wendt
Well...he officially turns 21 tonight at midnight!
But he does have the keys to Big Dane (he now teaches/coaches there!)

Warm-Up
Roll / Mobilize

Heavy Singles
0:00-8:00 ~ Pause (2sec) Front Squat
8:00-16:00 ~ Clean Pull + High Hang Sqt Clean + Hang Squat Clean
16:00-24:00 ~ Squat Clean

@ 35:00 (11min Rest)

BIG RIG
5 Rnds for Time:
20/15 Cal Assult Bike (Airdyne)
12 DB Burpee Box Step-Ups (50/35)
9 Squat Cleans (135/95)

Finisher
OTM x 10:
even = 15 Sit Ups
odd = Max STRICT Pull Ups in 30s

Wendt ~ 275/205 /245 / 24:42
tb ~ 265/205/245 / 32:42 / 50 total Pull Ups (10's each time)

WisTCA Clinic

Today is the beginning if the WisTCA Clinic
Wisconsin Track Coaches Association...
First clinic in about 15 years for me...

I use to be a regular there, but Track & Football Clinics just got to be a lot...

Headed back...due to Korfist and Hollar speaking at the clinic... Speed and RPR, what could be better...

Warm-Up
Roll/Activate

2m Light Bike
5 Strict Pull Ups + 10 Push Ups + 15 Sit Ups
90s Light/Mod Bike
5 Strict Pull Ups + 10 Push Ups + 15 Sit Ups
60s Mod. Bike
5 Strict Pull Ups + 10 Push Ups + 15 Sit Ups

BB Warm-Up

SHOOP
AMRAP in 18min:
30 Push Jerks (115/80)
30 Box Jumps (24/20)
30 TTB
30 Cal Row

Jones ~ 2rnds + 63 reps (45# / leg lifts
STAN ~ 2rnds + 60 reps (75 & Hanging Knee lifts)
tb ~ 2rnds + 37 reps (7:19/15:20/finish)

Day Late & $ short!

Just never got around to getting this up yesterday... Now have some updates w/ Stan and Daliege, so it works !

WEDNESDAY (2.1.17) WOD

Warm-Up
Mobilize / Activate

ROW + HSPU (DB Sh. Press)
EMOM x 14:
odd = 15/12 Cal Row
even = Max HSPU (DB Sh. Press) in 30s

SQUAT Cycling
OTM x 12:
odd = 3 Front Squats
even = 6 Back Squats
(work for b/t 60&70% of F. Squat Max on this)

STAMINA Conditioning
3 Rnds (begin every 2 min / 90s max work time) ~
0-2 = 30 KB Swings (55/35)
2 - 4 = 30 Wall Balls (20/14)
4-6 = Max Ring Muscle Ups(in 90s) [sub = Pull Ups]
* Work for the largest sets possible w/ this...ideally you will get the 30's in a row and not have to break. IF you do have to break work for the fewest sets as possible, with the first set being largest.
REMEMBER you are done w/ 30s to go in the 2 min cycle (30s rest is guaranteed)

Jones ~ (20# DB) 9-9-9-9-11-10-8[65] / 105# / ??
tb ~ 10-11-11-8-10-9-9[68] used abmat/no plates / 200# / 30's ~ KBS / 30-30-27+3 ~ WB / 9-8-8 MU

Stan ~ Blue'd Up(from Tue) ~ 8:30

Thursday WODers
Stan & Daliege did a variation of this today (Thursday)...Did the Sqt Cycling then did the Stamina w/o the 2 min of Pull Ups... so it was a 12 min workout of 30 Swings & 30 Wall balls...Good Stuff!

Stan ~ 115# Sqt Cycling / Completed 3 rnds of 30/30
Daliege ~ 135# Sqt Cycling / Completed 3 rnds of 30/30

Blow'd Up

Val was back in wt. room today...
Nice... Ethan on Saturday...Val on Tuesday... When is Emmet lifting???

Warm Up
3 Laps
15-12-9
Abmat Sit Ups
Bwt Goodmornings
2 Laps
7 Walkouts
1 Lap

BB Warm-Up

Blue'd Up (variation of Black & Blue by CFNE)
5 Rnds ~
10 Power Cleans (135/95)
10 Bar-Facing Burpees

10 Min Rest

Work to a Heavy 1-Rep Power Clean
(not max...just as heavy as you feel for today)

ROW Conditioning
3 Rnds (2m Rest b/t)
250 @ 2K + 12s
250 @ 2K pace
250 @ 2K + 6s

Daliege ~ 9:47 / 185#
Val ~ 8:55 (65#)
tb ~ 8:05 / 235 (missed @ 255#) / Row completed 2:01/1:49/1:54