Sea Legs

Warm-Up
Quick

Primer
3 Sets:
15s Front Squat Hold
50' Farmers Walk (ea arm)

Front SQUAT
3 @ 80%
1 @ 85%
3 @ 80%
1 @ 87 %
3 @ 80%
1 @ 89%
10 @ 75%

SEA LEGS
2 Rnds:
500m Row
15 Power Snatch (95/65)
500m Row
15 OHS (95/65)

Cool Down
10min Recovery Bike

Zach W ~ 230-245-230-255-230-260
tb ~ 230-245-230-255-230-260 / 12:16 (1st rnd = 6:06 / 8:06 for 2220 m rowing...flywheel moved)

Oz did Nancy ~ 5 Rnds ~ 400m Run + 15 OHS (95/65)

Rain...Rain...Go away...

Warm Up
15 Cal Bike
2 Rnds:
20s Sampson Stretch
10 Abmat SU
10 Russian KB Swings
10 Push Ups
10 SLOW Hip Ext (squeeze Glutes)

BB Warm-Up

PRIMER
3 Sets:
8 Kneeling STRICT BB Press
50' Single-Arm OH Carry (ea arm)

PUSH PRESS
4 x 6 (across)

MAKE IT RAIN
For Total Time (no rest b/t):
21-15-9
Calorie Bike + KB Swings (55/35)
21-15-9
Calorie Row + Burpees
21-15-9
Med-Ball Squat Clean + 200m Run (4x50m shuttle) after each

STAN ~ did yesterdays "Dip Stick" ~ 5 Rnds + 4 BJO!

Zach W ~ 135# PP / 18:00
tb ~ 175# PP / 18:44 (4:40-11:30[6:50]-18:44[7:14])

Dip...baby...dip

Warm-Up
Roll / Mobilize
Wake-Up Movement
500m Row + 10 Spidey & Reach
400m Row + 8 Strict Pull Ups
300m Row + 6 Walkouts

2 Rnds ~ 10 Push Ups + 15 Abmats + 200m Run

DIP STICK
AMRAP in 15min:
15 Box Jump Overs* (24/20)
12 Dips (Rings, if possible)
9 Power Cleans (155#/105#)
*Really want these to be jumps (not step-ups) and, if possible...jump OVER...not on top of... even if you select a skinnier box or just have
The idea is a classic CF WOD...wt. should be manageable, but not heavy... Modify/Scale as to what you need. Each of these "should" be able to be performed unbroken when fresh...you will not be fresh after the 2nd round... Try not to come to a standstill...Fight the urge to "SPRINT" the start...

STRICT GYMNASTICS
0-5min
Work Floating Handstands on a wall

5-10min
3 STRICT C2B Pull Ups
3 STRICT Pausing HSPU (1s pause on ground)

COOLDOWN
10min Bike (easy, conversational pace)

Zach W ~ 5rnds + 28 Reps (1:48-4:26-7:33-10:37-13:40)
Daliege ~ 5 Rnds + 12 Reps (2:02-4:44-7:55-11:15-14:20)
tb ~ 5 Rnds + 12 Reps (2:39-6:00-9:02-11:47-14:29)

OZ finished his workout with an UB 400m Sled Pull @ 60#
...tougher than it sounds...
We will revisit that one...
I did 800m yesterday...very interesting!

God is good!

New Wave

Oz and Syd were awarded with the Kohl Fellowship yesterday! Great stuff by two great teachers that put all their heart into their profession!

Today we start the new series of waves (5-3-1)...last 3 weeks have been 6-4-2...dropped reps and increased wt...

Warm-Up
Roll Out
3m of Running (easy)
1 Set of STRICT Cindy
3 Rnds (30s of each)
Superman Rocks
Hollow Rocks
Sampson Stretch
Spidey & Reach

PRIMER
3 Sets:
8 Suitcase DL (each side)
8 KB Front Rack Step Ups (4 each)

SQUAT WAVES
5 @ 70%
3 @ 75%
1 @ 80%
5 @ 75%
3 @ 80%
1 @ 85%
5 @ 80%
3 @ 85%
1 @ 90%
15 Front Squats @ 52%

OR
Stan did this... Every 3 Min on 3 Min for 10 Rnds:
100's
10 Back Squats (95/65)
10 Deadlift (95/65)
10 Push Ups
10 Pull Ups

BODY ARMOR
3 GIANT Sets:
20 KB Front Rack Reverse Lunges
20 Abamt Sit Ups
20 1-Arm KB Kneeling Shoulder Press
20 Hip Extensions
20 DBL KB Russian Swings
Rx = 35/25

5 Min Rest

800m Sled Drag (non-stop)

STAN ~ 100's completed...10 Rnds Best = 1:24..slowest = 1:53
Zach Wendt ~ 240-260-275-260-275-295-275-295-315 / FS@180
tb ~ 270-290-310-290-310-330-310-330-350 / FS@200 / BA + Sled Drag @70#

Play Day

Warm-Up
Roll / Mobilize
3m Light Row
10 Sampson Stretches (5s each)
2m Light/Mod Row
10 Alt Spidey and Reach
1m Mod. Row
10 Russian Babymakers

5 Slow OHS

BB Warm-Up

SPEED & Oly Lifts
Every 30s. x 12 ~ Power Cleans @ 60%
3m REST
Every 30s x 12 ~ Power Snatch @ 60%

PLAYGROUND
For Time:
1 mile Run
21 KB Swings + 21 Goblet Squats
800m Run
15 KB Swings + 15 Goblet Squats
400m Run
9 KB Swings + 9 Goblet Squats
Rx = 70/53

Ethan ~ 135# / 95# / Ran 1st mile and left... HIS warm up was Running in from his house... 3.3 miles!
Zach W ~ 135# / 95# / 20:51
tb ~ 160# / 135# / 22:00

Qualifier Weekend...

This weekend is BIG for us Masters...4 workouts in 4 days...
They have really stepped up the WOD's...
This years OPEN was great programming and the Masters Qualifier is not different...
They have WOD's that are not "nice" for each other...one builds upon the other...These guys are going to have to know their strengths and weaknesses and perform the WOD's appropriately... Going to be interesting.
I, unfortunately, did not make the Qualifier Series...but am excited for those guys that did!

Warm UP
3m Bike
3 Rnds ~
3 Scap Retractions + 3 STRICT Pull Ups
6 Russian Babymakers
9 OHS
20s Sampson (ea. side)

BB Warm-Up

PRIMER
3 Sets
15s Front Squat Hold (active Squat form, not as deep as possible)
50' 1-arm Farmers Walk (ea. arm)

STRENGTH
SQUAT
OTM x 7min
1 Pausing Back Squat (70% 1RM of F. Sqt)
3min  REST
Every 3 Minutes for 4 rnds:
6 Front Squat (70%)

Qualifer WOD #3
21-15-9
Shoulder to Overhead (135/95)
C2B Pull Ups

Z. Wendt ~ 200# / no WOD...baseball tonight
tb ~ 200# / 4:53 (S2O - 15-6 / 9-6 / 9 / C2B - 8-7-6 / 10-6 / 9)

Oz & Stan did 1/2 Murph...separate times...
Oz ~ 20:58 (4:01/11:46/5:11)
Stan ~ 17:39 (3:40/10:09/3:50)

Guys are beasts!!!

Climbing

Warm Up
Roll / Mobility
15 Cal Bike
2 Rnds:
20s Sampson (ea way)
10 Abmat
10 KB Swings
10 Push Ups
10 SLOW Hip Ext.

BB Warm-Up

PRIMER
3 Sets:
8 Kneeling BB STRICT Press
50' Single Arm OH KB Carry (50' each arm)

STRENGTH
Push Press 4 x 6 (across)

MOUNTAIN MAN
OTM x 15min (5 rnds)
1st = 20 Wall Balls (20/14)
2nd = 7 Box Jumps (30/24)
3rd = 5 Power Cleans (climbing...record wts)
*if you do not get 20 WB in 45 sec...take that time for rest

Body Armor (extra if/when time)
3 Giant Sets:
15 Front Plate Raises
20 Rotator Retractions (Prone Pos. and raising light wts w/ TD arms)
25/15 HR Push Ups

STAN ~ XX PP / 95-100-105-110-115
Zach W ~ 115# PP / 95-115-135-155-175
tb ~ 165# PP / 135-155-175-185-205 (all WB's were UB!!!)
Daliege (Thur) ~ Moutain Man - 95-115-135-155-175

Tow Truck

Warm-Up
Roll / Mobility
500m Light Row + 10 Spidey & Reach
400m Lt/mod Row + 8 Strict Pull Ups
300m Mod. Row + 6 Walkouts

2 Rnds:
10 Push Ups
15 Abmat
200m Run

GYMNASTICS (Strict)
Smooth AMRAP w/ Running Clock...
0-5
6 Banded STRICT Ring MU
30 D/U
5-10
10 Deficit Push Ups
15 Abmat SU
10-15
7 STRICT Pull Ups
20 Hollow Rocks

TOWING
AMRAP in 4min:
18 Pwr Snatches (95/65)
18 Burpee Pull Ups
Max Cal Row w/ Remaining Time
4 MIN REST
AMRAP in 4min:
15 Pwr Snatches (115/80)
15 Burpee Pull Ups
Max Cal Row w/ Remaining Time
4 MIN REST
AMRAP in 4min:
12 Pwr Snatches (135/95)
12 Burpee Pull Ups
Max Cal Row w/ Remaining Time

Stan ~ 14-25-22 ~ 66 Total (65-80-95 for Snatches)
Daliege ~ 17-20-7 ~ 44 Total (80-95-115 for Snatches)
Zach W ~ 12-12-11 ~ 35 Total (80-95-115 for Snatches)
tb ~ 18-18-21 ~ 57 Total

Waves...again

Warm-Up
Roll ~ Trap/1st Rib
Roll ~ Thoracic
Pigeon
Couch

3m Light Bike
1 Rnd STRICT Cindy

3 Rnds of 30s each:
Superman Rocks
Hollow Rocks
Alt. Sampson
Alt. Spidey & Reach

10 Warrior Sqts

BB warm-up

PRIMER
3 Sets (not for time)
8 Suitcase DL each side (55/35)
8 DBL KB Front-Rack Step Ups / 4 each leg (35/25)

SQUAT WAVES
Taken from % of Back Squat 1RM
6 @ 66%
4 @ 71%
2 @ 76%
6 @ 71%
4 @ 76%
2 @ 81%
6 @ 76%
4 @ 81%
2 @ 86%
10 Front Squats @ 58%

Body Armor
3 Giant Sets of:
10 RDL (mod. wt)
20 GHD Sit Ups
30 Hip Extensions
50 Band Pull Aparts
200m KB Carry*
*50 farmer carry...50 front rack...50 farmer...50 front rack

Wendt ~ 220-20-255-240-255-275-255-275-295-195
tb ~ 255-275-295-275-295-315-295-315-330-225 / 155# RDL & 35#KB's

Krommy did Passion WOD ~ 18:43
Stan did Passion WOD ~ ???

Saturday WOD

I have to rememer to post from CrossFit WR on instagram when there are people IN the wt. room...

Got a picture after everyone left... Coaches, Alumni, Athletes... All getting a little extra in today!

Warm-UP

Roll

Activate

3min Light Row

10 Sampson Stretch

2min Light/Mod Row

10 Alt. Spidey & Reach

1min Mod Row

10 Russian Babymakers

5 SLOW OHS

Power Cleans @ 55% (work on Speed)

1 PC every 30s for 6 Min (12 total reps)

3 Min Rest

Power Snatch @ 55% (work on Speed)

AMMA

4 RFT ~ 

15 Burpee Box Jumps

20 Cal Row

16 Hang Power Snatch (95/65)

400m Run

Cool Down

15 min Light Bike (Conversational Pace)

Ethan ~ 28:07

Little Wendt ~ 34:46

Blake White ~ 30:15

tb ~ 145# Pwr Clean / 125# Pwr Snatch / 32:41 (6:15 1st / 24:30after 3rd)

Good Friday

Over on FaithRx (instagram acct) they published THIS WOD
Passion WOD
For Time:
100 D/U
800m Barbell Carry (95/65)
100 Burpees

I saw a WOD a few years back and thought it was pretty corny to actually THINK that you were going to suffer like Jesus Christ...you know...there is NO DEATH at the end of our WOD's... No giving up of your own life for the sake of others...so we really should not be compairing our WOD's, that we do for fun/fitness to this...
BUT
Faith Rx had a great explanation...super symbolism with this one. They were not saying that we would suffer LIKE Christ...just that we would DO this WOD for the sake of His suffering...to REMIND us of what He went through FOR us!

100 D/U reminds us of the whippings/lashes
BB Carry reminds us of the walk with the heavy wood of the cross
Burpees remind us of his rising from the grave
There were some great comments under the post, but these guys (FaithRx) did not even THINK to say we would suffer like Jesus...

So a little combination of Comptrain & FaithRx for me today...

Warm-Up
Roll &
Activate
3min Bike
3 Rnds:
3 Scap + 3 Stric PU
6 Russian Babymakers
9 OHS
12 Abmat
20s Sampson Stretch

PRIMER
3 Sets:
10 Cossack Squats (5 each)
10 Waiter Squats (5 each)

SQUAT (strength)
OTM x 7
2 Pausing Back Squats (65% 1RM Front Squat)
Rest 3min
3 x 7 Front Squats (climbing 63%-65%-69%)

FRANATIC
4 RFT:
21/18 Cal Row
18 Thrusters (65-45)
15 Pull Ups

I did all the workout, but subbed in the Passion WOD instead of Franatic...
Drake, Wendt & Glinski did it as well...

Wendt ~ 20:55
Glinski ~ 18:44 (walk UB)
Drake ~ 22:53
tb ~ 185 PBS / 175-185-190 / 19:01 (walk UB / 1:06[D/U]-10:49[walk]-19:01[burp])

DT Update...

Daliege and Stan shattered their previous bests @ DT
Yesterday we did THIS workout...these guys did it today

Stan had 10:32 on 11.11.13
Daliege did a Team DT on 12.2.14...in 12 minutes and with a partner got his 5 rnds in...

Today Stan used the same weights and killed his old time!
Daliege did the first round at 135# then went back to 115#

Stan (105#) ~ 8:25
Daliege (135# 1st / 115#) ~ 9:25

What a Day...

Flew by...
2nd in the Conference for Track!
Glinski signed with UW-Milwaukee (for Track)

Got the line-up in for JV South Championships...

Now finally got time to get the WOD posted...

Warm Up
Roll and Activate
15 cal easy bike
2 Rnds ~
20s Sampson Stretch each way
10 KBS (chest height only)
10 Push Ups
10 SLOW Hip Extensions

SILVERBACK PRIMER
3 Sets (not for time)
8 x Unilateral DB Press each side
30s Hollow Hold

PUSH PRESS
4 x 6 (accross)

DT (past HERE)
5 RFT ~
12 DL
9 Hang Power Cleans
6 Push Press
(155#/105#)

lil' Wendt ~ 11:40 (@ 135#)
tb ~ 10:35 (Rx)

Stan came in and did Boat Race from yesterday...KILLED IT!!! 16:45!

Boat Race

Warm-Up
Roll/Mobility
Activation
500m Row + 10 Spidey & Reach
400m Row + 8 Strict Pull Ups
300m Row + 6 Walkouts
*rows go from light/easy to moderate

2 Rnds
10 Push Ups
15 Abmat SU
200m Run

GYMNASTIC WORK
With a Running Clock, as many rounds as possible
0:00-5:00
1 Wall Walk
3 STRICT Pause Pull Ups (3s chin above bar)
5:00-10:00
15s Ring Support Holds
5-10 Horizontal Ring Rows
10:00-15:00
6 STRICT TTB
3 Inchworms
(Work all for FORM vs. Reps/Rnds...QUALITY over quantity)

BOAT RACE (past HERE)
3 RFT:
500m Row
400m Run
3min Rest b/t

Recovery
15min Bike (Conversational Pace)
Every 3min perform 15 Hollow Rocks

lil Wendt ~ 17:22 (3:46[1:47] / 3:48[1:53] / 3:48[2:00])
Daliege ~ 17:21 (3:49[1:47] / 3:53[1:50] / 3:39[1:50])
tb ~ 17:55 (3:51[1:46] / 4:01[1:47] / 4:04[1:47])
Oz did this one this AM, but really did not keep a time... He is just a machine that keeps going! He is always finished by the time we start! Guaranteed he was faster than this!

Stan (4/12/17) ~ 16:45 - (3:33[1:48] / 3:35[1:46] / 3:37[1:57])

Holy Week...

Warm-Up

Roll / Stretch

3min Light Bike

1m Alt Sampson Stretch

2 Rnds STRICT Cindy

1m Russian Babymakers

2 Rnds STRICT Cindy

1m Warrior Squat

BB Warm Up

PRIMER

3 Sets:

6 Single-Leg Lateral Box Step-Up

50m DB Farmers Carry

SQUAT WAVES

Rest as needed b/t sets, but not more than 2m

BACK SQUATS

6 @ 63%

4 @ 68%

2 @ 73%

6 @ 68%

4 @ 73%

2 @ 78%

4 @ 73%

2 @ 78%

2 @ 83%

10 @ 55% Front Squat

BODY ARMOR

3 GIANT SETS

10 DB Bench Press

30s Max D/U

15 DL (205#/145#)

30s Max D/U

20 Bent-Over DB Row (10 each arm)

3 Rnds (NOT FOR TIME)

35 Band Pull Aparts

15 L-Sit off Pull Up Bar (Hang)

Stan ~ Primer(50's) & 95-115-135/115-135-155/135-155-175

tb ~ Primer(70's) & 230-250-265/250-265-285/265-285-305 / 60's DB Bench & 35 for Row

Saturday...what a day!

Warm-Up
Roll / Mobility
3min Light Row
10 Sampson Stretch
2min Light/Mod Row
10 Alt. Spidey and Reach
1min Mod Row
10 Russian Babymakers

BBWU

Power Clean & Snatch Work
Every 30sec x 12 ~ 1 Power Clean
3 Min Rest
Every 30sec x 12 ~ 1 Pwr Snatch
*Working on SPEED with the hip extension!!!

SANGRIA
2 Rnds:
500m Row + 21 Cal Bike
500m Row + 21 Bar-Facing Burpees
500m Row + 21 OHS (95#/65#)

Cool Down/Recovery
15 Min Recovery Bike (conversational pace)

Couch Stretch ~ 2min ea
Pigeon Stretch ~ 2min ea

tb ~ 135#/115#/ 24:23

Done with rnd #1 @ 11:30... All rows under 2 (1:46-52-52-55-52-56 / Bike 1:15 & 1:25 / step-down burpees / 21 UB for #1 & 8+ 13 for #2 OHS)...wow was that tough on the lungs...

MC

Getting to be that time of Year...
Annual Jigsaw Run is coming up...
MURPH Challenge Sign-Up HERE (Donate to a GREAT cause!)
Now we can even register under OUR Affiliate ~ Crossfit WR!!! Just like the OPEN...we are recognized by the industry...pretty cool!

Warm Up
3m Light Bike
3 Rnds ~
3 Scap Retractions + 3 Strict Pull Ups
6 Russian Babymakers
9 OHS
12 Abmat Sit Ups

BB Warm  Up

HAPPY HOUR
3 RFT ~
12 Power Cleans (135/95)
12 C2B Pull Ups
12 Push Press (135/95)
12 TTB

SQUAT
OTM x 7 ~ 2 Pausing Back Squats
Rest 2-3 min
Every 2 Min ~ 8 Front Squats (climbing)

FINISHER (Mid-Line)
Not for Time...
30-20-10
GHD Sit Ups
Hip Extensions

Stan ~ 10:12 (95#) / no squat
tb ~ 10:23 (3:08-7:10-10:23) / 175# Pause Sqt / 165-175-185 Front Squat / Completed finisher

Prime

Warm-Up
500m SLOW Row
3 Rnds ~
10 KB Swings
7 Slow Air Squats
3 Inchworms
------
500m Row (Mod pace)

PUSH PRESS
4 x 6 (across) work for an easy to moderate wt...this will increase in next few weeks

AUX Work
5 Sets (not for time)
10 Bar Dips
10 Horizontal Pull Ups
~ work for STRICT movement...this is strength work folks...

OPTIMUS PRIME (v.2)
AMRAP in 7min:
Wall Balls
* 7 x Deadlift (225/155) every minute on the minute...begin with DL @ 0:00!!!
(6 total rounds of DL)
Score is TOTAL Wall Balls!!!

tb ~ 145# / 66 WB's (185# DL / 14-10-12-10-10-6-6-8)

Thursday PRIMERS
Stan ~ 112 (21-15-15-15-15-15-16) (185# DL)
Daliege ~ 113 (25-20-15-15-13-13-12) 185# DL)

Runnin'

Time to start running again... Not much, but just enough to get some legs under us!

Warm-Up 

3 Rnds:

15 Singles + 15 D/U + 10 singles + 10 D/U

250m Moderate Row

6 Spidey & Reaches

Gymnastic Skill / Body Awareness

3 Minutes to work on Box Shoulder Taps

(progress to wall shoulder touches, if possible)

TEST

ONE attempt @ 

Max Reps STRICT Pull Ups

(can rest in hang position)

DOWN UNDER

For Time

3 Rnds: 40 D/U + 12 Burpees

4 Laps (approx 600m)

2 Rnds: 40 D/U + 12 Burpees

3 Laps (400m)

1 Rnd: 40 D/U + 12 Burpees

2 Laps (approx 200m)

Oz ~ did the testing ~ 8 Strict Pull Ups

Daliege ~ 10 Pull Ups / 16:46

tb ~ 22 Pull Ups / 16:46

Great push by D... Was just ahead of him beginning the 3 laps...caught me on the run...then got 4 burpees ahead of him on last round... Did just enough to hold him off for the finish...BUT he was coming... Another 20 yds and I would have gotten passed... had to run fast to stay ahead...quads started to cramp like the end of MURPH!!! WOW!

Silverback...

As in gorrilla or as in Silver-Haired old people...

Either way, that it the term of the next 8-weeks of programing by the CompTrain masterminds of Harry Palley and Ben Bergeron

They/We have a bunch of people in the top 200 worldwide from CT Masters groups...Some REALLY good people...

For the rest of us...on to 2018 training... This first 8-week cycle (Silverback) is desingend for getting stronger...

Warm-Up
3min Light Bike
1m Sampson Stretch (Alt sides)
2 Rnds Cindy (Strict)
1m Russian Babymakers
2 Rnds Cindy (Strict)
1m Warrior Stretching

BB Warm-Up

Activation/Primer Work
3 Rnds:
6 Single-Leg Lateral Box Step-Ups (each side)
50m DB Farmer Carry

SQUAT WAVES
Wave #1
6 @ 60%
4 @ 65%
2 @ 70%
Wave #2
6 @ 65%
4 @ 70%
2 @ 75%
Wave #3 
6 @ 70%
4 @ 75%
2 @ 80%
Wave #4 (Front Squat)
10 @ 55% of 1 RM Back Squat
~ REST as needed b/t sets & waves, but try to keep it to under 2m
~ This is really just a 10 Set workout/workup, but you see the wave design...

Body Armour / Finisher
3 Supersets:
15 RDL (mod load)
20 HR Push Ups
25 Abmat Sit Ups w/ 10# Plate held @ Chest
30 Banded Pull-Aparts

tb ~ 60# DB FC / 225-235-255/235-255-270/255-270-290/190 / RDL @ 135#