Wednesday Work-Day

Warm-Up
Mobilize and Roll Out

15 cal easy bike (or run 400m)
3 Rnds:
20s Sampson Stretch (ea)
20s Abmat
20s Air Squat
5 Scap Retractions (pull up bar)

2 Rnds:
5 Box Jumps (30+)
15 Slow Hip Ext.

BB Warm-Up

Gymnastic Work
Kipping HSPU (% of Max UB kipping HSPU)
OTM x 9
1 / 6 = 45%
2 / 7 = 40%
3 / 8 = 35%
4 / 9 = 30%
5= REST

HANG SQUAT CLEAN
OTM x 12
Begin at 50% and climb each minute...work to heavy, but maintain speed and form!
3-3-2-2-1-1-1-1-1-1-1 (record heaviest set)

FREIGHT TRAIN V1
OTM x 5
1 = 7 Hang Squat Cleans + 3 Push Jerks
2 = 6 Hang Squat Cleans + 4 Push Jerks
3 = 5 Hang Squat Cleans + 5 Push Jerks
4 = 4 Hang Squat Cleans + 6 Push Jerks
5 = 3 Hang Squat Cleans + 7 Push Jerks
(shoot for 50% of Max Clean & Jerk)

Z.Wendt ~ 6-6-5-5 for HSPU / 215# / FTV1 w/ 105#
tb ~ 6-6-5-5 for HSPU / 225# / FTV1 w/ 135#

Tyler Wendt and Stan did this from CFNE:
The Running Dead
3 Rnds:
600m Run (tennis court)
16 DL (225/155)
60 D/U
Stan was @ 155DL and 120 singles

Hammer Time

If you want to go fast...go alone!
If you want to go far...go together!

Love that quote!!!

Warm-Up
Mobilize and Roll Out

500m Row
3 Rnds:
10 Hollow Rocks
10 Superman Rocks

5-4-3-2-1
Spidey & Reach (ea way)
Inchworms
Stiff Leg DL (empty bar)
Goodmorning (empty bar)

DROP the HAMMER
21-15-9
Deadlift (225#/155#)
Calories (Bike / Rower)

Midline Work
EMOM x 12 (4 Rnds)
1 = 50 D/U
2 = 15 GHD Sit Ups
3 = 18/14 Cal Row

Daliege ~ 6:40 (rower)
Z.Wendt ~ 5:31 (185#DL / bike)
tb ~ 5:47 (bike)

Memorial Day Murph 2017

It is here... MDM 2017!
HERE is a look at Memorial Day Murph through the years

LOTS of kids and a few adults... our AO crew is all-over the place these days! That's ok...that's LIFE!

Young families that were are now older families...Young couples have now turned into young families...Individuals have moved into careers that keep them away for months...busy...busy...busy!

BUT like ANYthing, we continue to foster the attitude ~ ANYthing Once...really this is a motto of "JUST TRY"... regardless of where you are at in fitness...regardless of where you are at in LIFE...just try...give it a shot...be bold...be daring...do not be afraid of failure...there are people that will always support you!
IF you are around, DO NOT HESITATE to BE AROUND. If you have the time, we have the group...everyone welcome!!! We will embrace your successes, joys, failures and struggles all the same...we all have them, and we can ALL learn from & support one another through them...even if it is only a workout, cookout or get-together!

Warm-Up
1 Lap...then...
2 Rnds
6 x Spidey & Reach
4 x Walkouts
4 x Sampson Stretch (2xea)

PRIMER
3 Min of:
Pull Up work
Push Up work
Air Squat work

GROUP PICTURE (Pre-Murph)

MURPH
For Time:
1 Mile Run
100 Pull Ups*
200 Push Ups*
300 Air Squats*
1 Mile Run
*Can be partitioned up anyway you like

GROUP PICTURE (Post-Murph)

RESULTS
Kristina Carlin ~ 26:20 (mod)
Oz ~ 29:20 (1mi - 50-100-150 - 1mi)
Val ~ under 40 (1mi -50-100-150 - 800m)
Daliege ~ 41:06 (Rx)
T. Wendt (w/vest) ~ 46:42 (no partition)
C. Drake ~ 52:10 (mod)
tb ~ 43:14 (rx)

Kids ~ 
Justin Fota ~ 47:00
Ethan McKellips ~ 55:30
Connor McKellips ~ ??
Sam Varsho ~ 42:15
Chase Kester ~ 53:36
Austin Hensley ~ 51:10
Jeremiah Gray ~ 48:53
Zach Wendt ~ 42:50
Jadon Bishop ~ 43:07
Sam Rassmussen ~ 71:20
Noah Daliege ~ 47:42
Owen Daliege ~ 60:11
Jacob Alexander ~ 60:11

Greater love hath no man 
than to lay down his life for his friends!

If you want to know about Lt. Michael Murphy...just google him.
The book "Lone Survivor" does this scene way more justice than the movie, but you will get the point of WHO Mike Murphy was from THIS one scene!
To save his friends, the SAT phone only would work out in the open...he felt he HAD to! So he did it!
He ended with "Thank You!"
TRUE HERO!!!

Saturday...

2 Days away from MURPH!!!

Warm-Up
Roll & Mobilize
2 Rnds
1min Row
4 Alt Sampson
8 Spidy and Reach
12 Russian Babymakers

3 Rnds
5 Strict Pull Ups
10 Push Ups
15 Abmat SU

BB Warm Up

W/ a 45# Bar:
100m Run
7 Clean  & Jerk
30s Rest
100m Run
7 Pwr Snatch
30s Rest
100m Run
7 Thrusters

ADDERALL
With a Running Clock:
10min to Perform:
1 Mile Run
Max Reps Clean & Jerk (135#/95#)
3 MIN REST
7min to Perform:
800m Run
Max Reps Power Snatch (115#/80#)
3 MIN REST
4min to Perform
400m Run
Max Reps Thrusters (95#/65#)

tb results below:
C&J ~ 13 (8:32 & 3-3-3-4...all Singles, but clustered)
PS ~ 21 (4:52 & 5-5-5-6...all singles, but clustered)
Thrusters ~ 20 (2:27 & 12+8)

End Cycle...

Last day of Silverback (Strength Cycle) for Comptrain Masters...

No PR's yet this week...BOOO... But I am at, where I am at! No excuses...just the facts and life.
Take what you get and be happy (appreciative) b/c someone is always better than you, BUT many wish they had what you do!!! Be grateful and appreciative for the talents you have been blessed with and work hard!

Warm-Up
1min Bike
6 Spidey & Reach + 6 Russian Babymakers
1min Bike
10 OHS
1min Bike
30s Sampson (ea)

BBWU

Primer
3 Rnds
50' 1-arm Farmers Walk
10 Cossak Squats (5ea)

FRONT SQUAT
OTM x 10
3@ 45%
2@ 50%
1@ 60%
3@ 50%
2@ 55%
1@ 65%
1 MIN REST
1@ 70%
1@ 75%
1@ 80%
10min to Find 1-RM or Heaviest Set of 1

QUATRO
4 Rnds:
21/15 Cal Bike (sub Row if needed)
18 Wall Balls
15 KB Swings (55/35)
12 Burpees
*Goal here is smooth movement, possibley UB in each...also, little to no transition time...get to next exercise and JUST START!!!

Z ~ 330# / 18:31
tb ~ 300# / 15:52 (1:25-1:27-???-1:36 bikes / WB 9-9 / 12-8 / 15-3 / 18)

FINALLY a PR... FS @ 300#...+15 from previous Max...

Sneaky...

Warm-UP
Roll & Mobilize

15 Cal Bike
3 Rnds ~
20s Sampson (ea)
20s Abmat Sit Ups
20s Air Squats
20s Scap Retractions (hang)

BB Warm-Up

PRIMER
3 Rnds:
7 Behind the Neck STRICT Press (climbing)
20s GHD Supine Hold (hollow position)

3x3 Dip Drives (increase each round)

PUSH PRESS
Every 90s
5 @ 50%
4 @ 60%
3 @ 70%
3 @ 75%
2 @ 80%
1 @ 85%
THEN...Work to Heavy Single by the 15min mark

NARF (Fran, backwards)
For Time:
9-15-21
Pull Ups
Thrusters (95/65)

Fota ~ 6:02
ZW ~ 175# / 4:17 (75#)
tb ~ 200# (missed 210#) / 4:52 (PU = 9 / 8-4-3 / 7-7-4-3 / Thr = 9 / 15 / 7-14)

That Push Press was TERRIBLE...Unbelievably disappointed!
Last week I did 215# for a 3-Rep...this week, not even getting 210#...
I could feel yesterdays Deficit HSPU... Lots in the NECK! Which I do not prefer...
I was happy with the performance on Deficit yesterday...got to about 5-6 inches!!! Not happy with how the neck feels the next day...compressed/jammed/etc (not hurt...just noticeable). This is something to pay attention to as workouts come up.

My PR in Fran is 4:21...so I was pleased, not satisfied with this for time!

MURPH coming Monday...9am!!!

Kissing Cousin's

Warm Up
Roll & Mobilize

3 Laps + 10 Spidey & Reach
2 Laps + 8 Walkouts
1 Lap + 6 Inchworms

3 Rnds:
1 Lap
7 KB Swings
5 Pull Ups

PRIMER
EMOM x 12 (6 Rnds)
odd = 3 DL (climbing)
even = 3 Deficit HSPU

Christine's Cousin
3 RFT:
500m Row
12 DL (225/155)
12 Burpee Box Jumps* (24/20)
*working for two-footed take-off on box jumps...if needed goto smaller box, but jump, NO Step-Ups

D ~ XX / 11:47 (@205#)
ZW ~ 335# / 14:20 (@205#)
tb ~ 345# / 12:47 (8-4 / 8-4 / 10-2 for DL's)

Finals...

Final week of Silverback...our strength cycle...

Here we go...

Warm-Up
2 rnds:
60s Bike
5 pull ups + 10 Push Ups + 15 Air Squats
60s Row
15 Hollow Rocks + 15 Superman Rocks

2 Rnds:
30s Sampson (ea)
30s Warrior
30s Alt Spidey & Reach

PRIMER
3 Rnds:
8 Suitcase DL (ea)
8 DBL Front Rack Step Ups (4ea)
4 BB Roll Outs

SQUAT
Every 2 min:
3@60%
2@65%
1@70%
3@65%
2@70%
1@75%
Every 90s:
1@80%
1@83%
1@86%
10Min to find Heavy 1-Rep!

Body Armour
Max Strict Pull Ups
15 DB Bench
20 GHD Sit Ups
25 Hip Ext
200m* Carry (50m Farmer, 50m Front Rack, 50 Farmer, 50 FR)

Wendt ~ 345-365-375(New PR)
tb ~ 360-380-390(miss)...been working from a 385 PR

Alone

Still need to get a WOD in...
First Saturday in 3 weeks...Needed to get something in!

Power Clean & Jerk
On the minute:
1st = 3 Power Cleans
2nd = 3 Jerks
Continue climbing for 12 minutes...

JOLLY RANCHER
For Time:
1200m Run
30 Box Jumps
30 Wall Balls
800m Run
30 Box Jumps
30 Wall Balls
400m Run
30 Box Jumps
30 Wall Balls

tb ~ 225 for last 3 PC & PJ / 26:17 (10:39-20:00-26:17)

River Trip...

Roll & Mobilize
60s Bike
6 Spidey & Reach
6 Russian Babymakers
60s Bike
10 OHS
60s Bike
30s Sampson (ea)

BB WU

PRIMER
50' 1-arm Farmers Walk (ea)
10 Cossack Squats (5ea)

Front Squat
Every 2min (@ 60%):
0:00 ~ 6 Front + 3 Back
2:00 ~ 5 Front + 4 Back
4:00 ~ 4 Front + 5 Back
6:00 ~ 3 Front + 6 Back
8:00 ~ 2 Front + 7 Back

Mad River
For Time:
75 Cal Row
50 Power Snatches (75/55)
25 Bar-Facing Burpees

Tyler W ~ 185 / 9:18
Zach W ~ 185 / 12:02
tb ~ 175 / 10:42

Overhead

Warm-Up
15 Cal Easy Bike
3 Rnds:
20s Sampson (ea)
20s Abmat
20s Air Squats

10 Box Jumps (30")

BB Warm Up

Primer
3 Rnds:
7 BNK Strict Press
20s GHD Hold
30s Wall Facing Squat

PUSH PRESS
5 x 3 (Climbing...start 20-30# less than last week)

OHS
10min to build to Heavy set of 3 Rep OHS

Body Armor
OTM x 12 (3 Rnds)
12 DBL KB Front Rack Reverse Lunges
12 Deficit Push Ups
12 DB Box Step Ups
40s Plank (elbow) Holds

Z. Wendt ~ 135-145-155-165-175(2) / 205
T. Wendt ~ 155-170-185-195-200 / 205
tb ~ 170-185-195-205-215 / 250

Classic

Doing a Classic CrossFit WOD today... HELEN
Past is HERE

Warm-Up
500m Row + 10 Spidey & Reach
400m Row + 8 Walkouts
300m Row + 6 Inchworms

Primer
2 Rnds:
200m Run
7 Swings
5 Pull Ups

3-5 Min Rest

HELEN
3 RFT ~
400m Run
21 Swings (55/35)
12 Pull Ups
(Run was 3 laps indoors)

C.Kester ~ 11:40 (35)
A. Hensley ~ 11:38 (35)
C. Nordman ~ 13:31 (35)
Daliege ~ 10:22
STAN ~ 10:03
Tyler W ~ 8:38
Zach W ~ baseball practice
tb ~ 10:16 (PR)

De-Load...a bit

Warm-Up
2 Rnds:
60s Bike
1 Rnd Cindy
60s Bike
15 Hollow Rocks + 15 Superman Rocks

2 Rnds:
30s Sampson (ea)
30s Warrior
30s Spidey & Reach

BBWU

PRIMER
3 Rnds:
6 Lateral Step-Ups (ea)
50' Farmers Walk

SQUAT (Back Squat)
6 @ 60%
4 @ 65%
2 @ 70%
6 @ 65%
4 @ 70%
2 @ 75%
6 @ 70%
4 @ 75%
2 @ 80%

GRACEFUL EXIT
3 Rnds:
10 Power Cleans
10 Front Squat
10 Push Jerk
50  D/U (150 singles)
Rx = 135#/95#

Stan ~ no squat / Graceful @ 95# ???
Tyler W ~ 230-250-270-250-270-290-270-290-310 / 7:38
Zach W ~ 225-240-260-240-260-280-260-280-300 / 14:34
tb ~ 230-250-270-250-270-290-270-290-310 / 9:35
tb's Breakdown
2:28-6+4singles / 10 / 10 / 50
6:00-10singles / 6-4+6-4 / 30+20
9:35- 3-3-3-1+8-2+10 / 50

H2O

Warm-Up
15 Cal Bike
3 Rnds
20s Sampson (each way)
20s Abmat
20s Air Squat

10 Box Jumps
15 Slow Hip Ext

BB Warm-Up

PRIMER
30s Wall-Facing HS Hold
6 Waiter Squats (each arm)

PUSH PRESS
5 x 3 (across)

OPEN WATER
AMRAP in 13min:
55 Cal Row
55 Thrusters (95/75/65/45...choose your wt.)
55 Pull Ups
55 HSPU

Oz ~ lots of strength / 53 Pull Ups (163 Total Reps)
Z. Wendt ~ 165# PP / 45 Pull Ups (155 Total Reps)
tb ~ 200# PP / 2 HSPU (167 Total Reps)

Glory be to God!

Power Wheels

Warm-Up

500m Row + 10 Spidey & Reach
400m Row + 8 Walkouts
300m Row (for Time) vs. Wendt + 6 Inchworms

BB Warm-Up

POWER WHEELS
#1) AMRAP in 3min:
10 Cal (Bike/Row)
12 Power Snatches (95/75/65)
3M REST
#2) AMRAP in 3min:
10 Cal (Bike/Row)
8 Power Snatches (115/95/80)
3M REST
#3) AMRAP in 3min:
10 Cal (Bike/Row)
8 Power Snatches (135/115/95)

GYM Conditioning
Continuous Clock
0-6min ~ 5 Swings + 1-2 Muscle Ups
6-12min ~ 3 Wall Walks + 15 Hip Ext
12-18min ~ 10 GHD Sit Ups + 3 Strict Ring Dips (ascending each round....3-6-9-12)
This is for form and strength base...not as many rounds as you can get...3-4 rounds per 6 min session is perfect!

Oz ~ (did 12 Cal row vs. 10) 1+8 / 1+15 / 1
Daliege ~ (row/75/95/115) ~ 2+10 / 2+7 / 2+12
Wendt ~ (row/75/95/115) ~ 2 / 1+15 / 2+2
tb ~ (bike) ~ 2+5 / 2+7 / 3+ 2

Stiffness...

Work it out...
Stiffer than usual during this strength cycle...

Warm-Up
Roll / Mobilize

3 Min Slow Run
1 Rnd STRICT Cindy

3 Rnds (30s ea)
Superman Rocks
Hollow Rocks
Alt. Sampson
Alt. Spidey & Reach

BB WU

PRIMER
10 Front Rack BB Step Ups
10 BB Roll Outs

SQUAT (back squat)
3 @ 80%
1 @ 85%
3 @ 80%
1 @ 88%
3 @ 80%
1 @ 91%
3 @ 80%
1 @ 94%
15 Front Squat @ 56%

BODY ARMOUR
3 Giant Sets (rest as needed b/t sets):
Max STRICT Pull Ups
20 DBL KB Russian Swings
20 KB Front Rack Step-Back Lunges
20 Glute Bridges

Z. Wendt ~ 290 & 310-320-330-340 / 13-13-13 (Strict PU)
tb ~ 310 & 330-340-350-367 / 15-17-18 (Strict PU)

Wendt Bros.

If you follow Comptrain (or CFNE) on instagram, you may have seen this...
I copied it, I like it...

ANYthing Once...choices...paying the price!!!
Anything is possible...If you pay the price

Warm-Up
Quick Roll / Mobilize
60s Bike/Row
6 Spidey & Reach + 6 Russian Babymakers
60s Bike/Row
10 Pause OHS
60s Bike/Row
30s Sampson (ea side)

BB Warm Up (snatch grip)

3 Rnds:
30s Wall-Facing HS Hold
30s Superman Hold
30s Side Plank Hold (ea. way)
30s Front Rack Hold (95-135)
REST 2M b/t

FRONT SQUAT (All % taken from 1 RM Front Squat)
3 x 82%
1 x 87%
3 x 82%
1 x 90%
3 x 82%
1 x 93 %
10 Back Squats @ 78%

MAYA
AMRAP in 17min:
20 Cal Row
17 Power Snatch (75#/55#)
20 Box Jumps (24/20)
17 Wall Balls (20/14)

STAN ~ 4 + 5 Cal Row (65# + Step Ups)
Z. Wendt ~ 235 x 3's - 250-255-265 / Had to go...AP testing
Wendt ~ 245x 3's - 255-265-275 / 3 Rnds + 64 Reps (7 WB)
tb ~ 235 x 3's - 250-255-265 / 3 Rnds + 39 Reps (2 Box Jumps)

Clean this Up...Big Time!

Get a good warm-up in!

Roll / Mobilize
Thoracic Roll
Banded Shoulder Distraction
Front Rack Stretch
Quad/Adductor
Couch
Pigeon

15 Cal Slow Bike

3 Rnds:
20s Sampson (ea. side)
20s Abmat
20s Air Squats

10 Box Jumps (no rebounding)
15 Slow Hip Extension

BB Warm-Up

BIG CLEAN COMPLEX (old ones HERE & HERE)
With a running clock, perform 1 set every 6min for 5 TOTAL Rnds:
High Hang Squat Clean(mid thigh) + Hang Squat Clean(knee) + Squat Clean(floor) + Push Press
High Hang Squat Clean(mid thigh) + Hang Squat Clean(knee) + Squat Clean(floor) + Push Jerk
High Hang Squat Clean(mid thigh) + Hang Squat Clean(knee) + Squat Clean(floor) + Split Jerk

No dropping bar...all 12 reps must get completed to count the set...SC is touch-n-go, hands must remain on bar the entire 12 reps.
Remaining time w/in the 6min is REST time...
0:00 / 6:00 / 12:00 / 18:00 / 24:00 is when your set should start!!!
Begin w/ about 50% of Max Squat Clean and climb!!!

Oz ~ ??? Plus he bench pressed after!
Z.Wendt ~ 95-??-??-135-155
tb ~ 135-155-170-185-200

STAN did
BIG MAC
For Time
35 Cal Row
35 Box Jump Overs
35 Deadlifts
35 Wall Balls
35 Burpees
35 Wall Balls
35 Deadlifts
35 BJO
35 Cal Row

Twos-day Crew v.2

We did this little diddy on a tuesday last time...HERE

Warm-Up ~ 
500m Row + 10 Spidey & Reach
400m Row + 8 Strict Pull Ups
300m Row + 6 Walkouts

2 Rnds:
10 Push Ups
15 Abmats
200m Run

LEAD FOOT
#1) AMRAP in 4min:
27 Cal Row
27 Burpees
27 C2B Pull Ups

4M REST

#2) AMRAP in 4min:
21 Cal Row
21 Burpees
21 Toes-to-Bar

4M REST

#3) AMRAP in 4min:
15 Cal Row
15 Burpees
15 Pull Ups

Post-WOD
5 Min ~ Handstand Float Practice
5 Min ~ 5 Ring Rows + 5 Strict Ring Dips
5 Min ~ 5 Deficit Push Ups + 10 Slow Hip Ext.

Oz ~ 14C2B (68 reps) / 15TTB (57 reps) / 1rnd + 2Burp (62 reps) ~ 187 Reps
Daliege ~ 10C2B (64 reps) / 1rnd + 2cal (65 reps) / 1rnd + 1Burp (61 reps) ~ 190 Reps
STAN ~ 10C2B (64 reps) / 1rnd (63 reps) / 1rnd + 5Burps (65 reps) ~ 192 Reps
Z.Wendt ~ 15C2B (69 reps) / 12 TTB (54 reps) / 1rnd + 7Burps (67 reps) ~ 190 Reps
tb ~ 1 Rnd (81 reps) / 1rnd + 15cal (78 reps) / 1rnd + 6Burps (66 reps) ~

May the holy name of Jesus be infinitely blessed.

Monday Wave

Warm-Up
Roll / Mobilize
400m Jog
5 Strict Pull Ups + 10 Push Ups + 15 Air Squats
3 Rnds (30s @ ea.)
Superman Rocks
Hollow Rocks
Alt. Sampson
Alt. Spidey & Reach

BB Warm-Up

PRIMER
3 Sets:
10 Front Rack BB Step Ups
10 BB Roll Outs

SQUAT WAVE (Back Squat)
5 @ 73
3 @ 78
1 @ 83
5 @ 78
3 @ 83
1 @ 88
5 @ 83
3 @ 88
1 @ 93
15 x Front Squat @ 54

Z. Wendt ~ 260-280-295-280-295-315-295-315-330-190
tb ~ 280-300-320-300-320-340-320-340-360-210