Football Starts this week... Tomorrow in fact... Aug. 1st ~ Sheesh!!!!
ALSO...it is CrossFit Games week... In Madison, Wisconsin! How 'bout dat!
Warm-Up
Roll / Mobilize
3 Rnds ~
90s Bike
1 Rnd Cindy
45s Sampson Stretch (each side)
BB Warm-Up (Snatch Grip)
SNATCH TECH
5 x 3 Snatch-Grip Sotts Press (easy...climbing)
4 x 3 Hang Snatch High-Pull
3 x 3 Pausing High-Hang Snatch
SNATCH Complex
Power Snatch + OHS + Squat Snatch
OTM x 3 Rnds
0:00 = 65%
1:00 = 70%
2:00 = 75%
3:00 = Rest
NASTY GIRLS (Last HERE)
3 Rnds:
50 Air Squats
7 Muscle Ups*
10 Hang Power Cleans (135#/95#)
*or appropriate scaling
STAMINA
EMOM x 10 (5 Rnds)
Even = 15 KBS (55/35#)
Odd = MAX TTB in 40s
Score is total Reps of TTB
Val ~ Snatch Cmplx / 10:38 (Pull Ups / 75# / w/ a 2min pause after 1st Rnd[8:38])
Syd ~ Snatch Cmplx / 9:23 (C2B)
tb ~ 140-155-165 / 10:45 (2-2-2-1 / 3-2-2 / 3-2-2 MU & 10's UB / 2:50-6:40-10:45) / 101 TTB
(TTB = 1-3=7+7+7 / 4=8+7+6 / 5=7+6+4)
What would life be if we had no courage to attempt ANYthing?
Monday, July 31, 2017
Saturday, July 29, 2017
Conditioning
Little quickie of conditioning...
Row Conditioning
6 Rnds of the following:
200m @ +5 sec of 2K pace
200m @ 2K Pace
100m @ -5 sec of 2K pace
90sec REST
tb ~ Done...held it pretty well... My 2K pace is (was) 7:19... so here what what I tried to do...
1:54 for 200
1:49 for 200
1:44 for 100...
Got into a rhythm of pull & a breath for the first 200m
2 Quicker/Harder Pulls + 2 Pulls with a breath b/t each for 2nd 200m
then quick pulls for 100m
Row Conditioning
6 Rnds of the following:
200m @ +5 sec of 2K pace
200m @ 2K Pace
100m @ -5 sec of 2K pace
90sec REST
tb ~ Done...held it pretty well... My 2K pace is (was) 7:19... so here what what I tried to do...
1:54 for 200
1:49 for 200
1:44 for 100...
Got into a rhythm of pull & a breath for the first 200m
2 Quicker/Harder Pulls + 2 Pulls with a breath b/t each for 2nd 200m
then quick pulls for 100m
Friday, July 28, 2017
Diane...classic
Today is Diane...a classic WOD!
Did this HERE...(4+ years ago...)
Most recently HERE...(back in February)
Got to tell you...HSPU are really getting to me... I can do them much better, but my neck just KILLS me for 3-4 days afterwards... And I mean really kills me! Not sure if it is a compression on the C 6-8 vertebrae or just muscular stuff...
My thought was working on it would make it better, but this spring when Comptrain did a 3-4 week stint of HSPU work, I had to back way off it rather than get use to it...
Have not done much until now and we will see...but I can feel it in the neck already!
Warm-Up
Roll/Mobilize
4 Rnds ~
40s Slow Row
20s FAST Row
3 Walkouts
3 Russian Babymakers
10 Abmat Sit Ups
BB WU
DEADLIFT Exercises
Work to Heavy:
5 Reps RDL's
7 Reps Sumo DL
9 Reps Deadlift
DIANE
21-15-9
Deadlift (225#/135)
HSPU
Casey ~ 6:58 (185# / Mod HSPU)
Z. Wendt ~ 7:50
Syd ~ No DL / 8:29 (15-9-6 for HSPU)
Ethan ~ 205-185-205 / 8:33 (185#)
tb ~ 255-225-275 / 9:06 (DL=21 UB / 8-7 / 9UB / HSPU=8-7-6 / 8-7 / 3-3-3)
Did this HERE...(4+ years ago...)
Most recently HERE...(back in February)
Got to tell you...HSPU are really getting to me... I can do them much better, but my neck just KILLS me for 3-4 days afterwards... And I mean really kills me! Not sure if it is a compression on the C 6-8 vertebrae or just muscular stuff...
My thought was working on it would make it better, but this spring when Comptrain did a 3-4 week stint of HSPU work, I had to back way off it rather than get use to it...
Have not done much until now and we will see...but I can feel it in the neck already!
Warm-Up
Roll/Mobilize
4 Rnds ~
40s Slow Row
20s FAST Row
3 Walkouts
3 Russian Babymakers
10 Abmat Sit Ups
BB WU
DEADLIFT Exercises
Work to Heavy:
5 Reps RDL's
7 Reps Sumo DL
9 Reps Deadlift
DIANE
21-15-9
Deadlift (225#/135)
HSPU
Casey ~ 6:58 (185# / Mod HSPU)
Z. Wendt ~ 7:50
Syd ~ No DL / 8:29 (15-9-6 for HSPU)
Ethan ~ 205-185-205 / 8:33 (185#)
tb ~ 255-225-275 / 9:06 (DL=21 UB / 8-7 / 9UB / HSPU=8-7-6 / 8-7 / 3-3-3)
Wednesday, July 26, 2017
Ascending
Warm-Up
Roll / Mobilize
15 Cal Bike
3 Rnds
3 Strict Pull Ups
9 Wall Squats
12 Alt. Spidey & Reach
15 Sit Ups
BB WU
Power Clean Complex
Clean Pull + Hang Power Clean + Power Clean
OTM x 5
50%-54%-58%-62%-65%
Right into...
HEAVY Power Clean
OTM x 5 (Climbing)
So the PC Complex + Heavy Cleans was an OTM x 10min!!!
ALVERSTONE
Ascending Latter for 7min:
1 Power Clean (165#/110#) + 30 D/U
2 Power Clean (165#/110#) + 30 D/U
3 Power Clean (165#/110#) + 30 D/U
4 Power Clean (165#/110#) + 30 D/U
Continued...
Increase 1 (one) rep of Power Clean each round until time cap is reached.
Wendt ~ 10 Rnds for time ~ 9:57 (5@3:15, 7@5:41, 8@6:59, 9@8:27)
tb ~ Heavy PC = 255# / 8Rnds + 2 Power Cleans (276 Reps)
tb's D/U ~ 1&2=UB, 3=15+15, 4-6=20+10, 7=10+10+10, 8=UB
Roll / Mobilize
15 Cal Bike
3 Rnds
3 Strict Pull Ups
9 Wall Squats
12 Alt. Spidey & Reach
15 Sit Ups
BB WU
Power Clean Complex
Clean Pull + Hang Power Clean + Power Clean
OTM x 5
50%-54%-58%-62%-65%
Right into...
HEAVY Power Clean
OTM x 5 (Climbing)
So the PC Complex + Heavy Cleans was an OTM x 10min!!!
ALVERSTONE
Ascending Latter for 7min:
1 Power Clean (165#/110#) + 30 D/U
2 Power Clean (165#/110#) + 30 D/U
3 Power Clean (165#/110#) + 30 D/U
4 Power Clean (165#/110#) + 30 D/U
Continued...
Increase 1 (one) rep of Power Clean each round until time cap is reached.
Wendt ~ 10 Rnds for time ~ 9:57 (5@3:15, 7@5:41, 8@6:59, 9@8:27)
tb ~ Heavy PC = 255# / 8Rnds + 2 Power Cleans (276 Reps)
tb's D/U ~ 1&2=UB, 3=15+15, 4-6=20+10, 7=10+10+10, 8=UB
Tuesday, July 25, 2017
...there is Fire
Little WOD that we did HERE
Warm-Up
Roll / Mobilize
500m Light Row
2 Sets:
10 GHD Sit Ups
10 Hip Extensions
10 Alt. Spidey & Reach
10 Cal Bike
BB Warm-Up
SQUAT
10-8-6-4-2 (work to heavy)
FIRE ALARM
For Time:
3 Rnds of Bergeron Beep Test
50/35 Cal Row (Sub= 50/35 Row or 400m Run)
3 Rnds of Bergeron Beep Test
50/35 Cal Row (Sub= 50/35 Row or 400m Run)
3 Rnds of Bergeron Beep Test
1 Rnd of Bergeron Beep Test is:
7 Thrusters (75#/55#)
7 Pull Ups
7 Burpees
Val ~ 24:22
Liz K ~ 24:30 (400m Run)
Casey ~ 21:36
Wendt ~ 22:13 (Rx+ = 50# DB Thrusters + C2B + Burpee Box Jumps)
tb ~ 19:30 (3:20-6:45-11:21-15:25-19:30 splits) ~ Thrusters & PU were UB...step-down burpees
Warm-Up
Roll / Mobilize
500m Light Row
2 Sets:
10 GHD Sit Ups
10 Hip Extensions
10 Alt. Spidey & Reach
10 Cal Bike
BB Warm-Up
SQUAT
10-8-6-4-2 (work to heavy)
FIRE ALARM
For Time:
3 Rnds of Bergeron Beep Test
50/35 Cal Row (Sub= 50/35 Row or 400m Run)
3 Rnds of Bergeron Beep Test
50/35 Cal Row (Sub= 50/35 Row or 400m Run)
3 Rnds of Bergeron Beep Test
1 Rnd of Bergeron Beep Test is:
7 Thrusters (75#/55#)
7 Pull Ups
7 Burpees
Val ~ 24:22
Liz K ~ 24:30 (400m Run)
Casey ~ 21:36
Wendt ~ 22:13 (Rx+ = 50# DB Thrusters + C2B + Burpee Box Jumps)
tb ~ 19:30 (3:20-6:45-11:21-15:25-19:30 splits) ~ Thrusters & PU were UB...step-down burpees
Monday, July 24, 2017
Randy & Running...
Warm-Up
Mobilize ~ 5-10min
3 Rnds
90s Bike
1 Rnd Cindy
BB Warm-Up
Randy on the Run
5 RFT ~
400m Run
15 Power Snatches (75/55)
T.Wendt ~ 14:46 (@95#...20# above Rx)
Oz ~ 16:09
Casey (@$$hole) ~ 14:10
Tonn ~ 17:00
Syd ~ 15:00
tb ~ 14:34
Mobilize ~ 5-10min
3 Rnds
90s Bike
1 Rnd Cindy
BB Warm-Up
Randy on the Run
5 RFT ~
400m Run
15 Power Snatches (75/55)
T.Wendt ~ 14:46 (@95#...20# above Rx)
Oz ~ 16:09
Casey (@$$hole) ~ 14:10
Tonn ~ 17:00
Syd ~ 15:00
tb ~ 14:34
Friday, July 21, 2017
Summer??? What Summer?!?!
Little breaks here and there, but mostly just seems to be flying right by...
No rest...just work...
Same as our Workouts...Just Work...
Oz picks up a job with the Rafters...He says he is "coaching"...
Well...this does not look like coaching to me:
Whatever trips your trigger, I guess!!!
Missed an entire week of workouts...Oz and Casey were continuing to WOD, I got a Tuesday WOD in up at Iron River...Did Mondays "Flip & Flop" w/ 45# SDLHP subbed for Cal Rows
21-15-9
Alt. DB Snatch (50/35)
Cal Row (45# SDLHP)
into...
21-15-9
Box Jump Overs (24/10)
Pull Ups
SKIP to Friday... Back at it... Wendt in the house... Casey ready to go...got his Strength stuff in from Comptrain...then, a time-tested WOD...Classic by Ben B...OPEN TEST (Past HERE)
OPEN TEST
AMRAP in 20min:
50 Wall Balls (20/14)
50 D/U
40 Box Jumps (24/20)
40 Toes 2 Bar
30 C2B
30 Bar-Facing Burpees
20 Cleans (145#/100#)
20 Jerks (145#/100#)
10 Snatches (145#/100#)
10 Muscle Ups
Modify where needed, ideally the Cleans, Jerks & Snatches should be same wt. BUT, if you are not strong at Jerks & Snatches, modify those and keep same wt...
If it is just Snatches, then keep Cleans & Jerks same and lower for Snatch... NO WRONG WAY TO DO THIS! Keep moving and do not burn out!
Wendt ~ 293 reps (3 MU)
Casey ~ 280 reps (20 Jerks / Mod PU / 135 Clean / 95 Jerks)
tb ~ 283 reps (3 Snatches / Box Step-Ups & Step-Downs / not a PR, but I will take it on little sleep and week of Iron River!)
No rest...just work...
Same as our Workouts...Just Work...
Oz picks up a job with the Rafters...He says he is "coaching"...
Well...this does not look like coaching to me:
Missed an entire week of workouts...Oz and Casey were continuing to WOD, I got a Tuesday WOD in up at Iron River...Did Mondays "Flip & Flop" w/ 45# SDLHP subbed for Cal Rows
21-15-9
Alt. DB Snatch (50/35)
Cal Row (45# SDLHP)
into...
21-15-9
Box Jump Overs (24/10)
Pull Ups
SKIP to Friday... Back at it... Wendt in the house... Casey ready to go...got his Strength stuff in from Comptrain...then, a time-tested WOD...Classic by Ben B...OPEN TEST (Past HERE)
OPEN TEST
AMRAP in 20min:
50 Wall Balls (20/14)
50 D/U
40 Box Jumps (24/20)
40 Toes 2 Bar
30 C2B
30 Bar-Facing Burpees
20 Cleans (145#/100#)
20 Jerks (145#/100#)
10 Snatches (145#/100#)
10 Muscle Ups
Modify where needed, ideally the Cleans, Jerks & Snatches should be same wt. BUT, if you are not strong at Jerks & Snatches, modify those and keep same wt...
If it is just Snatches, then keep Cleans & Jerks same and lower for Snatch... NO WRONG WAY TO DO THIS! Keep moving and do not burn out!
Wendt ~ 293 reps (3 MU)
Casey ~ 280 reps (20 Jerks / Mod PU / 135 Clean / 95 Jerks)
tb ~ 283 reps (3 Snatches / Box Step-Ups & Step-Downs / not a PR, but I will take it on little sleep and week of Iron River!)
Wednesday, July 12, 2017
Row the Boat
Mobilize / Roll Out
Warm-Up
3 min Easy Bike
2 Rnds:
3 Strict Pull Ups
9 Wall Squats
6 Alt. Spidey & Reach
15 Abmat Sit Ups
20s Sampson (each way)
TREAD WATER
For Time:
2000m Row
150 D/U
10 Rnds Cindy (5 Pull Ups + 10 Push Ups + 15 Air Squats)
Oz ~ 23:11 (8:05.3~2K)
Casey ~ 25:48 (8:04.9~2K)
Syd ~ ??? did 5 Rnds Cindy
Val ~ Row, D/U + some Cindy
tb ~ 21:11 (7:59.4~2K / Rnd1&2 = 6-4 / 5-5-5 / Rnd3-6= 6-4 /8-7 / Rnd7&8= 5-3-2 / 8-7 / Rnd9&10= 5-3-2 / 15)
Good stuff today... Very sore and this was a longer grinder that made the muscles work!!!
Warm-Up
3 min Easy Bike
2 Rnds:
3 Strict Pull Ups
9 Wall Squats
6 Alt. Spidey & Reach
15 Abmat Sit Ups
20s Sampson (each way)
TREAD WATER
For Time:
2000m Row
150 D/U
10 Rnds Cindy (5 Pull Ups + 10 Push Ups + 15 Air Squats)
Oz ~ 23:11 (8:05.3~2K)
Casey ~ 25:48 (8:04.9~2K)
Syd ~ ??? did 5 Rnds Cindy
Val ~ Row, D/U + some Cindy
tb ~ 21:11 (7:59.4~2K / Rnd1&2 = 6-4 / 5-5-5 / Rnd3-6= 6-4 /8-7 / Rnd7&8= 5-3-2 / 8-7 / Rnd9&10= 5-3-2 / 15)
Good stuff today... Very sore and this was a longer grinder that made the muscles work!!!
Tuesday, July 11, 2017
Time is Running
Warm-Up
Roll / Mobilize
500m Easy Row
3 Rnds:
10 Hollow Rocks
10 Superman Rocks
5-3-1
Spidey & Reach
Inchworms
BB Warm-Up
PLAY DEAD
Pt #1
In 5min:
600m Run...then AMRAP:
12 Deadlift (185/135) & 12 Bar-Facing Burpees
REST 5 Min
Pt #2
In 5min:
400m Run...then AMRAP:
9 Deadlift (225/155) & 9 Bar-Facing Burpees
REST 5 Min
Pt #3
In 5min:
200m Run...then AMRAP:
6 Deadlift (275/185) & 6 Bar-Facing Burpees
Fantastic Day... Oz and Casey led the way as the beasts that they are... Running again for Casey...Nothing like playing to your strengths!
Oz (@135-155-185)~ 2 Rnds (48reps) / 2 Rnds + 2 (38reps) / 3 Rnds + 6 (42reps) ~ 128 REPS
Casey (@135-155-185)~ 2 Rnds + 1 (49reps) / 2 Rnds + 14 (50reps) / 4 Rnds + 1 (49reps) ~ 148 REPS
Val ~ 1 Rnd + 15 (39reps) / 2 Rnds (36reps) / 2 Rnds + 3 (27reps) ~ 102 REPS
Syd ~ 1 Rnd + 19 (43reps) / 2 Rnds + 6 (42reps) / 2 Rnds + 7 (31reps) ~ 116 REPS
tb ~ 1 Rnd + 17 (41reps) / 2 Rnds + 3 (39reps) / 3 Rnds + 6 (42reps) ~ 122 REPS
Roll / Mobilize
500m Easy Row
3 Rnds:
10 Hollow Rocks
10 Superman Rocks
5-3-1
Spidey & Reach
Inchworms
BB Warm-Up
PLAY DEAD
Pt #1
In 5min:
600m Run...then AMRAP:
12 Deadlift (185/135) & 12 Bar-Facing Burpees
REST 5 Min
Pt #2
In 5min:
400m Run...then AMRAP:
9 Deadlift (225/155) & 9 Bar-Facing Burpees
REST 5 Min
Pt #3
In 5min:
200m Run...then AMRAP:
6 Deadlift (275/185) & 6 Bar-Facing Burpees
Fantastic Day... Oz and Casey led the way as the beasts that they are... Running again for Casey...Nothing like playing to your strengths!
Oz (@135-155-185)~ 2 Rnds (48reps) / 2 Rnds + 2 (38reps) / 3 Rnds + 6 (42reps) ~ 128 REPS
Casey (@135-155-185)~ 2 Rnds + 1 (49reps) / 2 Rnds + 14 (50reps) / 4 Rnds + 1 (49reps) ~ 148 REPS
Val ~ 1 Rnd + 15 (39reps) / 2 Rnds (36reps) / 2 Rnds + 3 (27reps) ~ 102 REPS
Syd ~ 1 Rnd + 19 (43reps) / 2 Rnds + 6 (42reps) / 2 Rnds + 7 (31reps) ~ 116 REPS
tb ~ 1 Rnd + 17 (41reps) / 2 Rnds + 3 (39reps) / 3 Rnds + 6 (42reps) ~ 122 REPS
Monday, July 10, 2017
Beached
Warm-Up
3 Rnds ~
90s Bike
1 Rnd Strict Cindy
BB WU
SNATCH COMPLEX
Power Snatch + OHS + Squat Snatch
OTM x 3 Rnds:
1st = 60%
2nd = 65%
3rd = 70%
4th = REST
SQUAT
10-8-6-4-2
BEACHED
For Time:
27-21-15-9
Cal. Row
KB Swings (55#/35#)
OHS (75#/55#)
Casey ~ 95-105-115 / no Squat / 15:26
Oz ~ 95-115-125 / no Squat / 14:10
Syd ~ Snatch work / 275# /
Val ~ no Snatch / 175# / 14:22
tb ~ 135-145-155 / 330 / 12:05 (KBS & OHS UB / 4:05-7:46-10-42-12:05)
3 Rnds ~
90s Bike
1 Rnd Strict Cindy
BB WU
SNATCH COMPLEX
Power Snatch + OHS + Squat Snatch
OTM x 3 Rnds:
1st = 60%
2nd = 65%
3rd = 70%
4th = REST
SQUAT
10-8-6-4-2
BEACHED
For Time:
27-21-15-9
Cal. Row
KB Swings (55#/35#)
OHS (75#/55#)
Casey ~ 95-105-115 / no Squat / 15:26
Oz ~ 95-115-125 / no Squat / 14:10
Syd ~ Snatch work / 275# /
Val ~ no Snatch / 175# / 14:22
tb ~ 135-145-155 / 330 / 12:05 (KBS & OHS UB / 4:05-7:46-10-42-12:05)
Saturday, July 8, 2017
Over the Hill...Young @ Heart
Simple Saturday WOD!!! Nice little way to start the day...
Warm-Up
Roll / Mobilize
3 Rnds ~
5 Strict Pull Ups
7 Pike Sit Ups
9 Burpees
OVER THE HILL
3 RFT:
800m Run
21 Toes to Bar
15 Hang Snatch (95/65)
Casey ~ 22:11
Oz ~ 20:56
tb ~ 19:32 (Runs = 3:48 / 4:32 / 4:51 / TTB & HS 2:12[21/15] / 2:11[21/8-7] / 1:58[21/5-5-5])
Warm-Up
Roll / Mobilize
3 Rnds ~
5 Strict Pull Ups
7 Pike Sit Ups
9 Burpees
OVER THE HILL
3 RFT:
800m Run
21 Toes to Bar
15 Hang Snatch (95/65)
Casey ~ 22:11
Oz ~ 20:56
tb ~ 19:32 (Runs = 3:48 / 4:32 / 4:51 / TTB & HS 2:12[21/15] / 2:11[21/8-7] / 1:58[21/5-5-5])
Friday, July 7, 2017
No Peeking!!!
Well...
Syd and I did the below warm-up and progression, Oz and Casey had some other OTM work they did, then I switched their WOD to the TEAM WOD that Syd and I would do after them...Little competition never hurt anyone (physically that is...pride always hurts for the losers)!!!
Warm-Up
skipped the roll/mobilize...
5 Rnds ~
40s SLOW row + 20s FAST row
8 Push Ups
8 Abmat Sit Ups
8 OHS w/ white bar
Clean & Jerk Work
On the 2min x 7
3-Pos. Squat Clean* + 1 Split Jerk (climbing)
*1=ground / 2=knees / 3=High Hang (should be able to complete all 4 moves w/o losing grip)
FULL SPLIT (2-person Teams...IGYG format)
AMRAP in 20min:
5 Front Squats (165#/110#)
15 Plate Hops*
25/15 Cal Bike
1 person MUST complete the entire round before the 2nd person can start! Alternate Rounds...
*Plate Hops... Put a 45# bumper flat on floor...start with feet at 9 & 3 o'clock position...jump both to middle of plate, then quickly back to 9/3 position, that is one rep...think speed ladder quickness here!!!
So the day goes like this... Casey and Oz are doing Full Split while Syd and I warm up with the 5 rnd stuff... EVERYTIME I look up, one of them is on the bike... CRAP! This is what this works out to be...aerobic BS ~ advantage Casey and Oz!!!
We need to be able to push it. They finish up, and Oz writes the score on the sheet of paper and folds it over so we cannot see it... No Goal to shoot for?!?! No gaming this thing, just have to do our best... OR we could take a look... BUT, what fun would that be... might as well just skip reps (cheat).
NOPE...we just need to push it...do our best and let it rest! No gaming, no knowing what we need to win...JUST WORK!!!
If you are someone that needs to cheat to win, or constantly needs a score to beat, this is not the place for you! We are about getting better and pushing each other...the right way!!! We do this because this is a talent we have been given...and you should do the best with the gifts you have!
Sooo...here are the results... The Winners = Casey & OZ!!! Congrats
Today's Losers = Biolo & Syd...got to get better!
Oz & Casey ~ 10 Rnds + 25 reps (5 Rnds each + Casey got to 5 cals on bike
Syd & tb ~ 10 Rnds + 6 reps (5 rnds each + tb got to 1 Plate Hop)
tb ~ 125-135-145-165-190-190-190 / then Full Split (team)
Kids did this as the Ind. Version
5 Rnds for time:
5 Front Squats
15 Plate Hops
200m Run
2min Rest b/t Rnds
Molly Frizzell was in ~ 4 Rnds
S.Varsho ~ 14:09
M.Anderson ~ 14:36
Syd and I did the below warm-up and progression, Oz and Casey had some other OTM work they did, then I switched their WOD to the TEAM WOD that Syd and I would do after them...Little competition never hurt anyone (physically that is...pride always hurts for the losers)!!!
Warm-Up
skipped the roll/mobilize...
5 Rnds ~
40s SLOW row + 20s FAST row
8 Push Ups
8 Abmat Sit Ups
8 OHS w/ white bar
Clean & Jerk Work
On the 2min x 7
3-Pos. Squat Clean* + 1 Split Jerk (climbing)
*1=ground / 2=knees / 3=High Hang (should be able to complete all 4 moves w/o losing grip)
FULL SPLIT (2-person Teams...IGYG format)
AMRAP in 20min:
5 Front Squats (165#/110#)
15 Plate Hops*
25/15 Cal Bike
1 person MUST complete the entire round before the 2nd person can start! Alternate Rounds...
*Plate Hops... Put a 45# bumper flat on floor...start with feet at 9 & 3 o'clock position...jump both to middle of plate, then quickly back to 9/3 position, that is one rep...think speed ladder quickness here!!!
So the day goes like this... Casey and Oz are doing Full Split while Syd and I warm up with the 5 rnd stuff... EVERYTIME I look up, one of them is on the bike... CRAP! This is what this works out to be...aerobic BS ~ advantage Casey and Oz!!!
We need to be able to push it. They finish up, and Oz writes the score on the sheet of paper and folds it over so we cannot see it... No Goal to shoot for?!?! No gaming this thing, just have to do our best... OR we could take a look... BUT, what fun would that be... might as well just skip reps (cheat).
NOPE...we just need to push it...do our best and let it rest! No gaming, no knowing what we need to win...JUST WORK!!!
If you are someone that needs to cheat to win, or constantly needs a score to beat, this is not the place for you! We are about getting better and pushing each other...the right way!!! We do this because this is a talent we have been given...and you should do the best with the gifts you have!
Sooo...here are the results... The Winners = Casey & OZ!!! Congrats
Today's Losers = Biolo & Syd...got to get better!
Oz & Casey ~ 10 Rnds + 25 reps (5 Rnds each + Casey got to 5 cals on bike
Syd & tb ~ 10 Rnds + 6 reps (5 rnds each + tb got to 1 Plate Hop)
tb ~ 125-135-145-165-190-190-190 / then Full Split (team)
Kids did this as the Ind. Version
5 Rnds for time:
5 Front Squats
15 Plate Hops
200m Run
2min Rest b/t Rnds
Molly Frizzell was in ~ 4 Rnds
S.Varsho ~ 14:09
M.Anderson ~ 14:36
Wednesday, July 5, 2017
Been a while...
Nothing really since last wendesday...
7-on-7 Tourney on Friday last week...
Val took kids thru a modified 4min AMRAP with 3 rnds 4min ON, 4min Rest, 4min On, etc
Monday...in Rhinelander...no WOD but swimming and kayaking/canoeing...
Tuesday...4th of July in Rhinetown... Means Breakfast at Jeremy's...
Today...
Warm-Up ~ Roll & Mobilize
3 Rnds ~
5 Wall Squats
10 Spidey & Reach
15 Pike Sit Ups
BB Warm-Up
BB Cycling (50% C&J Max)
OTM x 6:
8 Hang Squat Cleans + 3 Push Jerks
7 Hang Squat Cleans + 4 Push Jerks
6 Hang Squat Cleans + 5 Push Jerks
5 Hang Squat Cleans + 6 Push Jerks
4 Hang Squat Cleans + 7 Push Jerks
3 Hang Squat Cleans + 8 Push Jerks
DEADLIFT
Work to Heavy set of 3!
100 Burpees (10 Burpees EMOM x 10)
Val ~ 75# / 225# / Done?
tb ~ 125# / 365# / Done
7-on-7 Tourney on Friday last week...
Val took kids thru a modified 4min AMRAP with 3 rnds 4min ON, 4min Rest, 4min On, etc
Monday...in Rhinelander...no WOD but swimming and kayaking/canoeing...
Tuesday...4th of July in Rhinetown... Means Breakfast at Jeremy's...
Today...
Warm-Up ~ Roll & Mobilize
3 Rnds ~
5 Wall Squats
10 Spidey & Reach
15 Pike Sit Ups
BB Warm-Up
BB Cycling (50% C&J Max)
OTM x 6:
8 Hang Squat Cleans + 3 Push Jerks
7 Hang Squat Cleans + 4 Push Jerks
6 Hang Squat Cleans + 5 Push Jerks
5 Hang Squat Cleans + 6 Push Jerks
4 Hang Squat Cleans + 7 Push Jerks
3 Hang Squat Cleans + 8 Push Jerks
DEADLIFT
Work to Heavy set of 3!
100 Burpees (10 Burpees EMOM x 10)
Val ~ 75# / 225# / Done?
tb ~ 125# / 365# / Done
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