Nice little pump-up WOD today... Lynne, with a twist.
Warm-Up
RPR
3 Rnds ~
250m Row
5 Scap Retractions
7 Push Ups
9 Abmat Sit Ups
3 Rnds ~
3 Bench Presses
3 STRICT Pull Ups
STRICT LYNNE
5 Rnds for Max REPS:
Max Effort (REPS) Bench Press (Bodyweight*)
Max Effort (Reps) STRICT** Pull Ups
4 Minutes Rest b/t Sets
*pick a wt you can get 10+ times when fresh
**if you cannot do 10+ Strict Pull Ups, stick with kipping
ROW CONDITIONING
3 Rnds:
30s Row (Fast-1:45), 30s Rest
60s Row (Med-1:53), 60s Rest
90s Row (Slow, 1:56), 90s Rest
Stan (@135#) ~ 12-6 / 12-7 / 9-6 / 8-6 / 10-6 (51-31) / Row Done
Wendt (@190#) ~ 15-14 / 10-11 / 6-8 / 6-8 / 6-8 (47-49) / Row Done
tb (@190#) ~ 16-14 / 10-12 / 6-10 / 7-10 / 6-10 (45-56) / Row Done
At all times bless the Lord God, and ask Him to make all your paths straight and to grant success to all your endeavors and plans.
What would life be if we had no courage to attempt ANYthing?
Wednesday, August 30, 2017
Tuesday, August 29, 2017
Fore!!!
Warm-Up
Thoracic
Quad/Add
Couch
250m Row + 10 Spidey & Reach
200m Run + 7 Walkouts
10cal Bike + 5 Inchworms
BB Warm-Up
1 Rnd @ 75% Intensity~
200m Jog
5 Cal Bike
5 Hang Power Cleans (first wt)
5 Lateral Bar-Over Burpees
ALL 4's
With a continuous Running Clock...
Within 4 Minutes Perform:
400m Run
15/12 Cal Bike (Row)
15 Hang Power Cleans (95/65)
Max Reps of Lateral Bar-Over Burpees
4 Minutes REST
Within 4 Minutes Perform:
400m Run
12/9 Cal Bike (Row)
12 Hang Power Cleans (125/85)
Max Reps of Lateral Bar-Over Burpees
4 Minutes REST
Within 4 Minutes Perform:
400m Run
9/6 Cal Bike (Row)
9 Hang Power Cleans (155/105)
Max Reps of Lateral Bar-Over Burpees
D/U PRACTICE
Not for time, but as quickly as you can...
4 x 50 UB D/U
5 x 40 UB D/U
6 x 30 UB D/U
* or pick a tough # of UB that you can get and work to get to 200 or so total
Stan ~ Cal Row ~ (75#) 9 / (95#) 11 / (115) 8
Val ~ Cal Row ~ 5 / 7 / 9
tb ~ Cal Bike ~ 14 (1:40 Run) / 16 (1:40 Run) / 16 (1:48 Run) 4 x 50 UB completed!
The Lord is just, He will defend the poor.
Thoracic
Quad/Add
Couch
250m Row + 10 Spidey & Reach
200m Run + 7 Walkouts
10cal Bike + 5 Inchworms
BB Warm-Up
1 Rnd @ 75% Intensity~
200m Jog
5 Cal Bike
5 Hang Power Cleans (first wt)
5 Lateral Bar-Over Burpees
ALL 4's
With a continuous Running Clock...
Within 4 Minutes Perform:
400m Run
15/12 Cal Bike (Row)
15 Hang Power Cleans (95/65)
Max Reps of Lateral Bar-Over Burpees
4 Minutes REST
Within 4 Minutes Perform:
400m Run
12/9 Cal Bike (Row)
12 Hang Power Cleans (125/85)
Max Reps of Lateral Bar-Over Burpees
4 Minutes REST
Within 4 Minutes Perform:
400m Run
9/6 Cal Bike (Row)
9 Hang Power Cleans (155/105)
Max Reps of Lateral Bar-Over Burpees
D/U PRACTICE
Not for time, but as quickly as you can...
4 x 50 UB D/U
5 x 40 UB D/U
6 x 30 UB D/U
* or pick a tough # of UB that you can get and work to get to 200 or so total
Stan ~ Cal Row ~ (75#) 9 / (95#) 11 / (115) 8
Val ~ Cal Row ~ 5 / 7 / 9
tb ~ Cal Bike ~ 14 (1:40 Run) / 16 (1:40 Run) / 16 (1:48 Run) 4 x 50 UB completed!
The Lord is just, He will defend the poor.
Monday, August 28, 2017
Get Strong...
Mondays are to get STRONG...
& work some Technique in the OLY lifts...
Warm-UP
RPR
3 Rnds~
90s Bike
1 Rnd STRICT Cindy
BB WU (Snatch-Grip)
SNATCH SKILL
P#1
A) Pause OHS (5s at Bottom)
B) Snatch Balance (5x3, climbing)
P#2
8 Sets of the following Complex:
Pausing Snatch PULL + Squat Snatch + OHS
*3x 2s Pauses on Snatch Pull (off ground, Knees, Power)
JERK SKILL
P#1
Pausing Jerk Drive (5x3, climbing)
P#2
Pausing Split Jerk (5x2, climbing)
BACK SQUAT
10-8-6-8-10
tb ~ SS 1A) 45-165 1B)95-165 / P#2) each for 2 sets - 125-135-145-155 / JS P#1) 95-155 / P#2) 140-150-160-170-185 / Back Squat ~ 250-270-290-270-250
Casey & Oz did following:
Snatch ~ 3-3-3-3, climbing
Back Squat ~ Work to Heavy Single
AMRAP in 18min:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30 Cal Row
30 TTB
Casey ~ 75-85-95-105 / 255 / 2 Rnds
Oz ~ 95-115-125-125 / 235 / I hate CrossFit! Ripped his hands & stopped...
Val & Syd did a modified Version of the 30's:
Did same workout, but did 15's
Syd ~ 3 Rnds (?)
Val ~ 3 Rnds (?)
& work some Technique in the OLY lifts...
Warm-UP
RPR
3 Rnds~
90s Bike
1 Rnd STRICT Cindy
BB WU (Snatch-Grip)
SNATCH SKILL
P#1
A) Pause OHS (5s at Bottom)
B) Snatch Balance (5x3, climbing)
P#2
8 Sets of the following Complex:
Pausing Snatch PULL + Squat Snatch + OHS
*3x 2s Pauses on Snatch Pull (off ground, Knees, Power)
JERK SKILL
P#1
Pausing Jerk Drive (5x3, climbing)
P#2
Pausing Split Jerk (5x2, climbing)
BACK SQUAT
10-8-6-8-10
tb ~ SS 1A) 45-165 1B)95-165 / P#2) each for 2 sets - 125-135-145-155 / JS P#1) 95-155 / P#2) 140-150-160-170-185 / Back Squat ~ 250-270-290-270-250
Casey & Oz did following:
Snatch ~ 3-3-3-3, climbing
Back Squat ~ Work to Heavy Single
AMRAP in 18min:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30 Cal Row
30 TTB
Casey ~ 75-85-95-105 / 255 / 2 Rnds
Oz ~ 95-115-125-125 / 235 / I hate CrossFit! Ripped his hands & stopped...
Val & Syd did a modified Version of the 30's:
Did same workout, but did 15's
Syd ~ 3 Rnds (?)
Val ~ 3 Rnds (?)
Saturday, August 26, 2017
GAME-DAY
Nice day for a quick sweat!!!
Time to work for another PR...
AMANDA done HERE before
Warm-Up
4 Rnds:
40s Slow + 20s Fast Row
3 Strict Pull Ups
5 Push Ups
8 Abmat Sit Ups
BB Warm-up (snatch)
Snatch Tech
Hang Power Snatch
5 x 3 climbing
TEMPO Front Squat
9x2 w/ 5s Eccentric + 3s Rock Bottom (3 waves)
53%-58%-63%
53%-58%-66%
53%-58%-69%
Did this as EMOM w/ 1m Rest after 3 sets, start over with 53%
AMANDA
9-7-5
Muscle Ups
Squat Snatch (135/95)
tb ~ 140-150-155-160-170 / 160-175 & 190-200-205 / 7:15 (PR by 1:37!)
Amanda stratagy ~ ALL Squat Snatches were fast singles...9 was 3 quick with 3-5 breaths after 3's
3-3-3 on MU for first round...4-3 for 2nd rnd...3-2 for third...
Warm-Up
4 Rnds:
40s Slow + 20s Fast Row
3 Strict Pull Ups
5 Push Ups
8 Abmat Sit Ups
BB Warm-up (snatch)
Snatch Tech
Hang Power Snatch
5 x 3 climbing
TEMPO Front Squat
9x2 w/ 5s Eccentric + 3s Rock Bottom (3 waves)
53%-58%-63%
53%-58%-66%
53%-58%-69%
Did this as EMOM w/ 1m Rest after 3 sets, start over with 53%
AMANDA
9-7-5
Muscle Ups
Squat Snatch (135/95)
tb ~ 140-150-155-160-170 / 160-175 & 190-200-205 / 7:15 (PR by 1:37!)
Amanda stratagy ~ ALL Squat Snatches were fast singles...9 was 3 quick with 3-5 breaths after 3's
3-3-3 on MU for first round...4-3 for 2nd rnd...3-2 for third...
Wednesday, August 23, 2017
Village People
Nice little workout today!
Casey was in before me and got after it...no idea how he faired at this bit, but he was going strong...
Warm-Up
RPR
500m Row
3 Rnds:
9 Wall Squats
12 Alternating Spidermans
15 Abmat SU
20s Sampson (ea)
BB Warm Up
OHS (Form)
7 x 1 Pausing* OHS (climbing)
*3x5s Pauses = @ Parallel, Rock Bottom, Just above Parallel
Focus on Heels, Ribs down, External Rot. of arms
Remember this is form/tech. not for wt...
SQUAT CLEAN
5 sets of the following Complex (climbing)
Pause* Clean DL + TALL Sqt Clean + Squat Clean + Squat Clean
*Pause is 2s pause just off ground, @ Knees, Mid-thigh
After Tall Sqt Clean, DROP BAR & then do the Squat Cleans as quick singles
Only climb to 40-50% of max
SQUAT CLEAN
OTM x 7
60%-65%-70%-75%-80%-80%-80%
VILLAGE PEOPLE
Within 5 Min:
50/35 Cal Row
AMRAP of Macho Man (115/80)
REST 5 Min
Within 5 Min:
35/25 Cal Row
AMRAP of Macho Man (135/95)
REST 5 Min
Within 5 Min:
20/15 Cal Row
AMRAP of Macho Man (165/110)
1 Rnd of Macho Man is 3 Power Cleans + 3 Front Squats + 3 Push Jerks
Casey ~ ??
tb ~ 45#-115# / 95-135 / 155-165-180-190-205-205-205 / 4rnds+1 rep (2:26 Row) / 4rnds+2reps (1:48 Row) / 4rnds+1rep (58s Row)
I will praise my God all the days of my life.
Casey was in before me and got after it...no idea how he faired at this bit, but he was going strong...
Warm-Up
RPR
500m Row
3 Rnds:
9 Wall Squats
12 Alternating Spidermans
15 Abmat SU
20s Sampson (ea)
BB Warm Up
OHS (Form)
7 x 1 Pausing* OHS (climbing)
*3x5s Pauses = @ Parallel, Rock Bottom, Just above Parallel
Focus on Heels, Ribs down, External Rot. of arms
Remember this is form/tech. not for wt...
SQUAT CLEAN
5 sets of the following Complex (climbing)
Pause* Clean DL + TALL Sqt Clean + Squat Clean + Squat Clean
*Pause is 2s pause just off ground, @ Knees, Mid-thigh
After Tall Sqt Clean, DROP BAR & then do the Squat Cleans as quick singles
Only climb to 40-50% of max
SQUAT CLEAN
OTM x 7
60%-65%-70%-75%-80%-80%-80%
VILLAGE PEOPLE
Within 5 Min:
50/35 Cal Row
AMRAP of Macho Man (115/80)
REST 5 Min
Within 5 Min:
35/25 Cal Row
AMRAP of Macho Man (135/95)
REST 5 Min
Within 5 Min:
20/15 Cal Row
AMRAP of Macho Man (165/110)
1 Rnd of Macho Man is 3 Power Cleans + 3 Front Squats + 3 Push Jerks
Casey ~ ??
tb ~ 45#-115# / 95-135 / 155-165-180-190-205-205-205 / 4rnds+1 rep (2:26 Row) / 4rnds+2reps (1:48 Row) / 4rnds+1rep (58s Row)
I will praise my God all the days of my life.
Tuesday, August 22, 2017
Improvements
Warm-Up
Roll / Mobilize
RPR
500m Row + 10 Spidey & Reach (ea)
400m Row + 8 Walkouts
300m Row + 6 Inchworms
3 Rnds (not for time, primer)
200m Run
7 KBS
5 Pull Ups
HELEN (past HERE)
3 RFT:
400m Run (2 laps outdoors)
21 KBS (55/35)
12 Pull Ups
FINISHER
OTM x 12:
odd = 40 D/U
even = 12/9 Cal Bike
Oz & Casey did HELEN & FINISHER, but started with
SNATCH
10-8-6-4-2, climbing
Oz ~ 95-105-115-125-135 / 9:19 (@ 35#KB ~ PR by 1:28!!!)
Casey ~ 75-85-95-105-115 / 11:25 (@35# ~ PR...1st timer!)
tb ~ 9:25 (PR by 50s...21's & 12's UB!!! Runs were 1:45/2:05/1:58)
I rejoice heartily in the Lord, in my God is the joy of my soul.
Roll / Mobilize
RPR
500m Row + 10 Spidey & Reach (ea)
400m Row + 8 Walkouts
300m Row + 6 Inchworms
3 Rnds (not for time, primer)
200m Run
7 KBS
5 Pull Ups
HELEN (past HERE)
3 RFT:
400m Run (2 laps outdoors)
21 KBS (55/35)
12 Pull Ups
FINISHER
OTM x 12:
odd = 40 D/U
even = 12/9 Cal Bike
Oz & Casey did HELEN & FINISHER, but started with
SNATCH
10-8-6-4-2, climbing
Oz ~ 95-105-115-125-135 / 9:19 (@ 35#KB ~ PR by 1:28!!!)
Casey ~ 75-85-95-105-115 / 11:25 (@35# ~ PR...1st timer!)
tb ~ 9:25 (PR by 50s...21's & 12's UB!!! Runs were 1:45/2:05/1:58)
I rejoice heartily in the Lord, in my God is the joy of my soul.
Monday, August 21, 2017
Week #2...Ninja
BB Ninja...week #2...
Warm-Up
3 Rnds:
90s Bike
1 Rnd STRICT Cindy
45s Sampson St (ea)
BB Warm Up (Snatch Grip)
SNATCH WORK
Snatch-Grip Strict Push Press ~ 5x3, climbing
Snatch-Grip Sotts Press ~ 5x3, climbing
SNATCH COMPLEX
8 Sets of the following:
Pausing Snatch Pull* + Squat Snatch + OHS
*3 Pauses = off ground, at knees & mid-thigh (2s each pause)
2 Sets @ Each wt (climb the entire time, NOT waved):
50% - 55% - 60% - 65%
JERK
Pausing Jerk Drive 5 x 3, climbing
Pausing Split Jerk 5 x 2, climbing
SQUAT
10-8-6 (increase from last week)
Syd ~ worked all but squat
Val ~ worked all but squat
tb ~ SC = 110-120-130-140 / Sqt = 250-270-290
Oz & Casey did THIS:
SNATCH ~ 1 RM / Heavy Single
BACK SQUAT 5x4
AMRAP in 15:
50 D/U
15 Cal Row
15 DB Squat Cleans (50#)
Oz ~ 140# / sqt?? / 4 Rnds + 50 reps (95# Sqt Cleans)
Casey ~ 125# / sqt?? / 3 Rnds + 65 reps (95# Sqt Cleans)
May the favor of the Lord our God be ours.
Prosper the work of our hands.
Prosper the work of our hands.
Warm-Up
3 Rnds:
90s Bike
1 Rnd STRICT Cindy
45s Sampson St (ea)
BB Warm Up (Snatch Grip)
SNATCH WORK
Snatch-Grip Strict Push Press ~ 5x3, climbing
Snatch-Grip Sotts Press ~ 5x3, climbing
SNATCH COMPLEX
8 Sets of the following:
Pausing Snatch Pull* + Squat Snatch + OHS
*3 Pauses = off ground, at knees & mid-thigh (2s each pause)
2 Sets @ Each wt (climb the entire time, NOT waved):
50% - 55% - 60% - 65%
JERK
Pausing Jerk Drive 5 x 3, climbing
Pausing Split Jerk 5 x 2, climbing
SQUAT
10-8-6 (increase from last week)
Syd ~ worked all but squat
Val ~ worked all but squat
tb ~ SC = 110-120-130-140 / Sqt = 250-270-290
Oz & Casey did THIS:
SNATCH ~ 1 RM / Heavy Single
BACK SQUAT 5x4
AMRAP in 15:
50 D/U
15 Cal Row
15 DB Squat Cleans (50#)
Oz ~ 140# / sqt?? / 4 Rnds + 50 reps (95# Sqt Cleans)
Casey ~ 125# / sqt?? / 3 Rnds + 65 reps (95# Sqt Cleans)
May the favor of the Lord our God be ours.
Prosper the work of our hands.
Prosper the work of our hands.
Friday, August 18, 2017
Feelin' It...
Been a good start to BB Ninja template...
Tied PR in Snatch and had the best attempt EVER at 225# earlier this week...
NOW a PR today...as far as I can tell...
Would not think my conditioning is that good, but it seems ok, when paired w/ heavy wts!
Just don't ask me to run a mile!
Warm-Up
Roll / Mobilize / RPR
4 Rnds:
Tempo Row ~ 40s Slow...20s Fast*
3 Scap Retractions
5 Push Ups
7 AbMat SU
9 OHS (light bar)
BB Warm-Up (Snatch-Grip)
SNATCH TECHNIQUE (climbing)
5 x 3 (light) Flat-Foot Snatch High-Pull
4 x 3 (light-mod) Muscle Snatch
3 x 3 (mod) Snatch-Grip Push Jerk (from Rack)
HANG POWER SNATCH
5 x 3 (60-63-66-69-72%)
TEMPO FRONT SQUAT
9 x 2 (5s Down...3s Pause at bottom...UP!)
OTM Waves...1min Rest b/t Waves
50-55-60
50-55-63
50-55-66
SATAN'S WHISKERS (Previous HERE)
3 RFT ~
10 C2B Pull Ups
10 Front Squat* (165/110)
10 Burpees
*taken from ground
Oz ~ 5:59 (75#FS)
Casey ~ ?? (95#FS)
tb ~ HPS~135-145-150-155-160 / 150-165-180/190/200 / SW = 5:31 (Big PR!!!)
I willingly boast of my weakness, that the power of Christ may rest upon me.
Tied PR in Snatch and had the best attempt EVER at 225# earlier this week...
NOW a PR today...as far as I can tell...
Would not think my conditioning is that good, but it seems ok, when paired w/ heavy wts!
Just don't ask me to run a mile!
Warm-Up
Roll / Mobilize / RPR
4 Rnds:
Tempo Row ~ 40s Slow...20s Fast*
3 Scap Retractions
5 Push Ups
7 AbMat SU
9 OHS (light bar)
BB Warm-Up (Snatch-Grip)
SNATCH TECHNIQUE (climbing)
5 x 3 (light) Flat-Foot Snatch High-Pull
4 x 3 (light-mod) Muscle Snatch
3 x 3 (mod) Snatch-Grip Push Jerk (from Rack)
HANG POWER SNATCH
5 x 3 (60-63-66-69-72%)
TEMPO FRONT SQUAT
9 x 2 (5s Down...3s Pause at bottom...UP!)
OTM Waves...1min Rest b/t Waves
50-55-60
50-55-63
50-55-66
SATAN'S WHISKERS (Previous HERE)
3 RFT ~
10 C2B Pull Ups
10 Front Squat* (165/110)
10 Burpees
*taken from ground
Oz ~ 5:59 (75#FS)
Casey ~ ?? (95#FS)
tb ~ HPS~135-145-150-155-160 / 150-165-180/190/200 / SW = 5:31 (Big PR!!!)
I willingly boast of my weakness, that the power of Christ may rest upon me.
Wednesday, August 16, 2017
Becoming a BB Ninja
Warm Up
Roll / Mobilize
500m Row
3 Rnds:
9 Wall Squat
12 Alt. Spidermans
15 Abmat
20s Sampson (ea)
BB Warm Up
SPLIT JERK
Split Jerk Strict Press 5 x 3 (climbing)
JERK BALANCE 5 x 3
3-Pos. Clean & Jerk
3-Position* Clean + 1 Jerk
*Hang + Low Hang + Floor + Jerk
2 x 50%
1 x 55%
1 x 60%
1 x 65%
1 x 70%
3 more sets...70% across, climb to heavy, whatever feels right
DROP DEAD
Tabata Protocol (20s Work & 10s Rest)
4 Cycles of each (8min TOTAL time):
Box Jump Overs (24/20)
Deadlift (155/105)
Box Jump Overs (24/20)
Deadlift (155/105)
tb ~ 120 / 145 / 120(2)-135-145-155-170-179-189-199 / 135 Total (33/29 BJO & 39/34 DL)
BJO ~ #1=8-8-8-9 #2=7-7-7-8
DL ~ #1=10-11-9-9 #2=8-8-9-9
Roll / Mobilize
500m Row
3 Rnds:
9 Wall Squat
12 Alt. Spidermans
15 Abmat
20s Sampson (ea)
BB Warm Up
SPLIT JERK
Split Jerk Strict Press 5 x 3 (climbing)
JERK BALANCE 5 x 3
3-Pos. Clean & Jerk
3-Position* Clean + 1 Jerk
*Hang + Low Hang + Floor + Jerk
2 x 50%
1 x 55%
1 x 60%
1 x 65%
1 x 70%
3 more sets...70% across, climb to heavy, whatever feels right
DROP DEAD
Tabata Protocol (20s Work & 10s Rest)
4 Cycles of each (8min TOTAL time):
Box Jump Overs (24/20)
Deadlift (155/105)
Box Jump Overs (24/20)
Deadlift (155/105)
tb ~ 120 / 145 / 120(2)-135-145-155-170-179-189-199 / 135 Total (33/29 BJO & 39/34 DL)
BJO ~ #1=8-8-8-9 #2=7-7-7-8
DL ~ #1=10-11-9-9 #2=8-8-9-9
Tuesday, August 15, 2017
LEGS r feeling it...
WOW...
Legs are feeling it...
Squat Snatches
Squat Cleans
Squat
...yesterday...
Today...WALL BALLS
Warm-Up
Roll/Mobilize
2min light bike
2 Rnds:
10 GHD Sit Ups
10 Hip Ext
10 Alt. Spidy and Reach
5 Strict Pull Ups
10 Push Ups
15 Air Squats
1 Rnd (easy):
5 Wall Balls
5 Pull Ups
20s Bike
REST
1 Rnd (intense)
5 Wall Balls
3 C2B
20s Bike
5Min Rest
BIKE BUFFET
#1) AMRAP in 4min:
15-12-9
Wall Ball + C2B Pull Ups
Max Cal on Bike w/ remaining time
4 MIN REST
#2) AMRAP in 4min:
15-12-9
Wall Ball + TTB
Max Cal on Bike w/ remaining time
4 MIN REST
#3) AMRAP in 4min:
15-12-9
Wall Ball + Pull Ups
Max Cal on Bike w/ remaining time
D.Witt ~ modifided to 12-9-6 on WB/Abmat & 9-6-3 on pull ups / 4-7-9
tb ~ 3:35 & 7 / 3:05 & 16 / 3:26 & 10 (Keiser m3TBT bike gear 18 for 1&2...20 for #3)
Legs are feeling it...
Squat Snatches
Squat Cleans
Squat
...yesterday...
Today...WALL BALLS
Warm-Up
Roll/Mobilize
2min light bike
2 Rnds:
10 GHD Sit Ups
10 Hip Ext
10 Alt. Spidy and Reach
5 Strict Pull Ups
10 Push Ups
15 Air Squats
1 Rnd (easy):
5 Wall Balls
5 Pull Ups
20s Bike
REST
1 Rnd (intense)
5 Wall Balls
3 C2B
20s Bike
5Min Rest
BIKE BUFFET
#1) AMRAP in 4min:
15-12-9
Wall Ball + C2B Pull Ups
Max Cal on Bike w/ remaining time
4 MIN REST
#2) AMRAP in 4min:
15-12-9
Wall Ball + TTB
Max Cal on Bike w/ remaining time
4 MIN REST
#3) AMRAP in 4min:
15-12-9
Wall Ball + Pull Ups
Max Cal on Bike w/ remaining time
D.Witt ~ modifided to 12-9-6 on WB/Abmat & 9-6-3 on pull ups / 4-7-9
tb ~ 3:35 & 7 / 3:05 & 16 / 3:26 & 10 (Keiser m3TBT bike gear 18 for 1&2...20 for #3)
Monday, August 14, 2017
BB Ninja's...
Name of the new workout we will be on...
Massive work on Snatch and Clean & Jerks coming in the next 8 weeks...
Template looks like this (at least this is what you should expect):
Mon ~ Snatch + C&J + Squat + Body Armor (Core/Shoulder type stuff)
Tue ~ Conditioning (WOD)
Wed ~ Snatch + C&J Positioning + Conditioning (WOD)
Thur ~ REST
Fri ~ Snatch + Clean & Jerk + Squat + Conditioning (WOD)
Sat ~ Conditioning + Body Armor (Core/Shoulder Work)
If you follow CompTrain (Oz & Casey) it may be a bit different, but you are welcome to join in...
Oz needs a 175-185 Snatch!!!
ALSO...great to have Danielle Witter back in today...20# limit, but she was great thru warm-up and Sqt Snatch tech work...then killed the Body Armor!!!
Warm-Up
Mobilize
3 Rnds:
90s Bike
1 Rnd STRICT Cindy
45s Sampsion Hold (ea side)
BB Warm-Up (Snatch-Grip)
Burgener WU
RPR
Burgener WU
SNATCH
3-3-3-2-2-2-1-1-1(continue to work to HEAVY Sqt Snatch until you miss 2x's)
CLEAN & JERK
3-2-1-1-1 (continue to work to HEAVY Sqt Clean & Jerk until you miss 2x's)
BACK SQUAT
10 @ 60%
8 @ 65%
6 @ 70%
BODY ARMOR
2 Giant Sets, not for time:
12 DB Step Ups (24/20)
21 GHD Sit Ups
12 Sumo-Deadlifts
21 Banded Seated Row
(2-3 min b/t sets)
D.Witt ~ Worked thru Tech, and did Body Armor
Val ~ 115 / 135 / XX / BA
tb ~ 215 (225 missed, 220...almost!) / 240 / 235-255-275 / BA
Massive work on Snatch and Clean & Jerks coming in the next 8 weeks...
Template looks like this (at least this is what you should expect):
Mon ~ Snatch + C&J + Squat + Body Armor (Core/Shoulder type stuff)
Tue ~ Conditioning (WOD)
Wed ~ Snatch + C&J Positioning + Conditioning (WOD)
Thur ~ REST
Fri ~ Snatch + Clean & Jerk + Squat + Conditioning (WOD)
Sat ~ Conditioning + Body Armor (Core/Shoulder Work)
If you follow CompTrain (Oz & Casey) it may be a bit different, but you are welcome to join in...
Oz needs a 175-185 Snatch!!!
ALSO...great to have Danielle Witter back in today...20# limit, but she was great thru warm-up and Sqt Snatch tech work...then killed the Body Armor!!!
Warm-Up
Mobilize
3 Rnds:
90s Bike
1 Rnd STRICT Cindy
45s Sampsion Hold (ea side)
BB Warm-Up (Snatch-Grip)
Burgener WU
RPR
Burgener WU
SNATCH
3-3-3-2-2-2-1-1-1(continue to work to HEAVY Sqt Snatch until you miss 2x's)
CLEAN & JERK
3-2-1-1-1 (continue to work to HEAVY Sqt Clean & Jerk until you miss 2x's)
BACK SQUAT
10 @ 60%
8 @ 65%
6 @ 70%
BODY ARMOR
2 Giant Sets, not for time:
12 DB Step Ups (24/20)
21 GHD Sit Ups
12 Sumo-Deadlifts
21 Banded Seated Row
(2-3 min b/t sets)
D.Witt ~ Worked thru Tech, and did Body Armor
Val ~ 115 / 135 / XX / BA
tb ~ 215 (225 missed, 220...almost!) / 240 / 235-255-275 / BA
Saturday, August 12, 2017
Weekend Starts Early
E & Val are in Fox Lake...so I guess they are not coming up to LHS to workout!
Casey and Oz were here even earlier...young families get an early start on the weekend...
By the time I got there, they were just started...
Warmed up, watched and talked a bit, then I got started...
Roll / Mobilize
Thoracic
Med Ball Thoracic
Banded Shoulder
Quad + Adductor
Couch
Pigeon
RPR
Breath + Sternum + Psoas + Glutes
Warm Up
400m Jog
2 Sets:
4 Sampson Stretch (5s ea)
8 Alt. Spidey & Reach
12 Russian Babymakers
BB WU
50m Run + 3 C&J
Rest as needed
50m Run + 3 Snatch
Rest as needed
50m Run + 3 Thrusters
(easy wt for these)
ADDERALL (Past HERE)
With a Running Clock...
0:00-10:00 ~
Run 1 Mile and with remaining time, perform:
Max Reps Clean & Jerks (135/95)
~ 3 Min Rest
13:00-20:00 ~
Run 800m and with remaining time, perform:
Max Reps Power Snatch (115/80)
~ 3 Min Rest
23:00-27:00 ~
Run 400m and with remaining time, perform:
Max Reps Thrusters (95/65)
Casey ~ C&J = 29 (@115#) / PS = 31 (@95) / Thruster = 25 (@95)
Oz ~ C&J = 10 (@75) / PS = 15 (@75) / Thrusters = 25 (@75)
tb ~ C&J = 17 / PS = 25 / Thrusters = 24 (+4 across the board!)
Breakdown ~ 8:13 & 5-3-3-3-3 / 4:15 & 6-3-3-1's / 1:50 & 8+8+8
Casey and Oz were here even earlier...young families get an early start on the weekend...
By the time I got there, they were just started...
Warmed up, watched and talked a bit, then I got started...
Roll / Mobilize
Thoracic
Med Ball Thoracic
Banded Shoulder
Quad + Adductor
Couch
Pigeon
RPR
Breath + Sternum + Psoas + Glutes
Warm Up
400m Jog
2 Sets:
4 Sampson Stretch (5s ea)
8 Alt. Spidey & Reach
12 Russian Babymakers
BB WU
50m Run + 3 C&J
Rest as needed
50m Run + 3 Snatch
Rest as needed
50m Run + 3 Thrusters
(easy wt for these)
ADDERALL (Past HERE)
With a Running Clock...
0:00-10:00 ~
Run 1 Mile and with remaining time, perform:
Max Reps Clean & Jerks (135/95)
~ 3 Min Rest
13:00-20:00 ~
Run 800m and with remaining time, perform:
Max Reps Power Snatch (115/80)
~ 3 Min Rest
23:00-27:00 ~
Run 400m and with remaining time, perform:
Max Reps Thrusters (95/65)
Casey ~ C&J = 29 (@115#) / PS = 31 (@95) / Thruster = 25 (@95)
Oz ~ C&J = 10 (@75) / PS = 15 (@75) / Thrusters = 25 (@75)
tb ~ C&J = 17 / PS = 25 / Thrusters = 24 (+4 across the board!)
Breakdown ~ 8:13 & 5-3-3-3-3 / 4:15 & 6-3-3-1's / 1:50 & 8+8+8
Friday, August 11, 2017
Good Life
We have done this before...
Not my fastest time...actually my slowest, BUT...the Rx is now a two-footed take off (no step-ups), which I know I did on these others.
You can step-down off the box, but getting up on it MUST be a jump...to be called Rx!
Past HERE
So today was this...
Warm Up
3 Rnds:
40s light Row + 20s FAST Row (increase each rnd)
3 Walkouts
3 Russian Babymakers
3 Burpees
3 Box Reps*
1st Rnd = Step-Up + Step-Down
2nd Rnd = Jump Up + Step Down
3rd Rnd = Jump Up + Jump Down
THE GOOD LIFE
3 RFT:
500m Row
12 Burpees
21 Box Jumps (24/20)
Oz ~
Casey ~
Val ~ 13:11
tb ~ 12:30 (4:04-8:10-12:30)
Not my fastest time...actually my slowest, BUT...the Rx is now a two-footed take off (no step-ups), which I know I did on these others.
You can step-down off the box, but getting up on it MUST be a jump...to be called Rx!
Past HERE
So today was this...
Warm Up
3 Rnds:
40s light Row + 20s FAST Row (increase each rnd)
3 Walkouts
3 Russian Babymakers
3 Burpees
3 Box Reps*
1st Rnd = Step-Up + Step-Down
2nd Rnd = Jump Up + Step Down
3rd Rnd = Jump Up + Jump Down
THE GOOD LIFE
3 RFT:
500m Row
12 Burpees
21 Box Jumps (24/20)
Oz ~
Casey ~
Val ~ 13:11
tb ~ 12:30 (4:04-8:10-12:30)
Wednesday, August 9, 2017
Quick & Easy...
Well...maybe not so quick and not so easy...but it was a nice little doozy!
Warm-Up
3min Bike
2 Rnds
1-3 STRICT Pull Ups
9 Wall Squats
12 Alt. Spidermans (NO REACH)
15 Abmat SU
20s Sampson (ea)
CHIQUITAS
For Time:
15 KBS + 15 TTB
10 KBS + 10 TTB
5 KBS + 5 TTB
800m Sandball* Run (50#/35#)
5 KBS + 5 TTB
10 KBS + 10 TTB
15 KBS + 15 TTB
*if no sandbag/sandball, males carry a 45# plate, females a 25# plate
Val ~ 13:50
tb ~ 12:11 (KBS & TTB all UB ~ 2:20-9:10-12:10)
Warm-Up
3min Bike
2 Rnds
1-3 STRICT Pull Ups
9 Wall Squats
12 Alt. Spidermans (NO REACH)
15 Abmat SU
20s Sampson (ea)
CHIQUITAS
For Time:
15 KBS + 15 TTB
10 KBS + 10 TTB
5 KBS + 5 TTB
800m Sandball* Run (50#/35#)
5 KBS + 5 TTB
10 KBS + 10 TTB
15 KBS + 15 TTB
*if no sandbag/sandball, males carry a 45# plate, females a 25# plate
Val ~ 13:50
tb ~ 12:11 (KBS & TTB all UB ~ 2:20-9:10-12:10)
Tuesday, August 8, 2017
EASY?!?!?
Is de-load suppose to be easy... NO! Just less stress on the body overall...with HEAVY Wts and volume...
...BUT, bring the intensity on the WOD...and this one had it...WOW...
Val walks in the Wt. Room and Wendt & Casey are going HARD in SILENCE!!! Just the clank of metal and bars...wow...intense!
So she put on some background music...
Warm Up
Mobilize
500m Light Row
2 Sets:
10 GHD Sit Ups
10 Hip Ext.
10 Alt. Spidey & Reach
2 Sets:
4 Scap Retractions
8 Push Ups
12 Air Squats
PRIMER
1 Rnd (easy):
10 Cal Row
5 Burpees over Rower
5 Thrusters (45#)
1-2 min REST
1 Rnd (moderate):
5 Cal Row
3 Burpees over Rower
3 Thrusters (starting WT)
FREEDOM TRAIL (4 Parts)
#1) AMRAP in 3min:
21 Cal Row
21 Burpees Over Rower
Max Reps of Thrusters (75#/55#)
~ 3 MIN REST
#2) AMRAP in 3min:
18 Cal Row
18 Burpees Over Rower
Max Reps of Thrusters (95#/65#)
~ 3 MIN REST
#3) AMRAP in 3min:
15 Cal Row
15 Burpees Over Rower
Max Reps of Thrusters (115#/75#)
~ 3 MIN REST
#4) AMRAP in 3min:
12 Cal Row
12 Burpees Over Rower
Max Reps of Thrusters (135#/95#)
Casey ~ 5 @ 75# / 7 @85# / 10 @95# / 11 @ 105# (33 Total Thrusters)
Wendt ~ 14 / 12 / 11 / 13 (50 Total Thrusters)
Val ~ 0, but got 21 & 21 / 3 / 8 / 2 (13 Total Thrusters)
tb ~ 4 / 12 / 8 / 12 (36 Total Thrusters)
tb's times ~ Rows = 58s / 48s / 41s / 30s Time left for Thrusters = 20s / 55s / 45s / 1:20
...BUT, bring the intensity on the WOD...and this one had it...WOW...
Val walks in the Wt. Room and Wendt & Casey are going HARD in SILENCE!!! Just the clank of metal and bars...wow...intense!
So she put on some background music...
Warm Up
Mobilize
500m Light Row
2 Sets:
10 GHD Sit Ups
10 Hip Ext.
10 Alt. Spidey & Reach
2 Sets:
4 Scap Retractions
8 Push Ups
12 Air Squats
PRIMER
1 Rnd (easy):
10 Cal Row
5 Burpees over Rower
5 Thrusters (45#)
1-2 min REST
1 Rnd (moderate):
5 Cal Row
3 Burpees over Rower
3 Thrusters (starting WT)
FREEDOM TRAIL (4 Parts)
#1) AMRAP in 3min:
21 Cal Row
21 Burpees Over Rower
Max Reps of Thrusters (75#/55#)
~ 3 MIN REST
#2) AMRAP in 3min:
18 Cal Row
18 Burpees Over Rower
Max Reps of Thrusters (95#/65#)
~ 3 MIN REST
#3) AMRAP in 3min:
15 Cal Row
15 Burpees Over Rower
Max Reps of Thrusters (115#/75#)
~ 3 MIN REST
#4) AMRAP in 3min:
12 Cal Row
12 Burpees Over Rower
Max Reps of Thrusters (135#/95#)
Casey ~ 5 @ 75# / 7 @85# / 10 @95# / 11 @ 105# (33 Total Thrusters)
Wendt ~ 14 / 12 / 11 / 13 (50 Total Thrusters)
Val ~ 0, but got 21 & 21 / 3 / 8 / 2 (13 Total Thrusters)
tb ~ 4 / 12 / 8 / 12 (36 Total Thrusters)
tb's times ~ Rows = 58s / 48s / 41s / 30s Time left for Thrusters = 20s / 55s / 45s / 1:20
Monday, August 7, 2017
Little De-Load Week...
Little bit of a break from the grind of HEAVY Wts...
De-Load Week... No less on the intensity you bring, just not the HEAVY Lifts...
Bring some intensity to the WOD's this week...really it is all we have...
Missed and awesome WOD on Saturday...
TEAM of 3... Row 10K and alternate partners every 250m!!!
Focus would be on transitions (getting in and out!)...getting that wheel spinning so fast that the counter does not stop while transitioning b/t rowers!!! We will hit this one day!!!
Warm-Up
Roll/Mobilize
3 Rnds ~
90s Bike
1 Rnd Strict Cindy
BB WU
JUMP STREET
3 RFT:
400m Run
15 Clean & Jerks (115#/80#)
75 D/U
MIDLINE WORK
1 SET (not for time):
40 GHD Sit Ups
50 Abmat Sit Ups
60 Hip Extensions
Syd ~ 14:08 (95# & 50 D/U)
tb ~ 14:49 (1:50, then 7:00 & 12:10 for the times I came in after 400m)
3x5 / 8-4-1's / 10-1's for my C&J's
De-Load Week... No less on the intensity you bring, just not the HEAVY Lifts...
Bring some intensity to the WOD's this week...really it is all we have...
Missed and awesome WOD on Saturday...
TEAM of 3... Row 10K and alternate partners every 250m!!!
Focus would be on transitions (getting in and out!)...getting that wheel spinning so fast that the counter does not stop while transitioning b/t rowers!!! We will hit this one day!!!
Warm-Up
Roll/Mobilize
3 Rnds ~
90s Bike
1 Rnd Strict Cindy
BB WU
JUMP STREET
3 RFT:
400m Run
15 Clean & Jerks (115#/80#)
75 D/U
MIDLINE WORK
1 SET (not for time):
40 GHD Sit Ups
50 Abmat Sit Ups
60 Hip Extensions
Syd ~ 14:08 (95# & 50 D/U)
tb ~ 14:49 (1:50, then 7:00 & 12:10 for the times I came in after 400m)
3x5 / 8-4-1's / 10-1's for my C&J's
Saturday, August 5, 2017
TEAM - TEAM - TEAM
T.E.A.M. = Together Everyone Achieves More
True statement!!! AND truly fun to be around others in everything WE do...Teaching, Coaching, being a part of everything...Always better with others...
CrossFit WR will be participating in the CrossFit Team Series...
If you have ever thought about joining the CrossFit OPEN, but were intimidated b/c you didn't think you would be good enough, the TEAM Series is for you... This year it is TEAMS of TWO!!!
Come join the fun... Find a partner and register HERE.
Select CrossFit WR as your affiliate and come in and compete in pairs and get judged by US!!!
Let's get this going!!! We will have a great time competing against each others teams!!!
Val & I are in!!!
Oz & Casey ~ ???
Ethan & Syd ~ ???
Stan
Britt
True statement!!! AND truly fun to be around others in everything WE do...Teaching, Coaching, being a part of everything...Always better with others...
CrossFit WR will be participating in the CrossFit Team Series...
If you have ever thought about joining the CrossFit OPEN, but were intimidated b/c you didn't think you would be good enough, the TEAM Series is for you... This year it is TEAMS of TWO!!!
Come join the fun... Find a partner and register HERE.
Select CrossFit WR as your affiliate and come in and compete in pairs and get judged by US!!!
Let's get this going!!! We will have a great time competing against each others teams!!!
Val & I are in!!!
Oz & Casey ~ ???
Ethan & Syd ~ ???
Stan
Britt
Friday, August 4, 2017
No Heartbreak Today...
Big WOD today... One we have done a few times before...
HEARTBREAK KID...HERE
Warm-Up
Roll / Mobilize
4 Rnds:
Tempo Row ~ 40s Light & 20s FAST
3 Walkouts
3 Russian Babymakers
10 Abmat Sit Ups
BB Warm-Up
SQUAT CLEAN COMPLEX
7 Sets of:
Clean Pull + High Hang Squat-Clean + Hang Squat-Clean
50%-55%-60%-65%-70%-75%-80%
HEARTBREAK KID
3 RFT ~
10 Front Squats (185#/135#)
20 C2B
50 D/U
Syd ~ 95-185? / 12:20 (Rx)
tb ~ 135-205 / 9:01 (huge PR)...FS all UB / 4x5 for all C2B / D/U 50 / 40+10 / 50
HEARTBREAK KID...HERE
Warm-Up
Roll / Mobilize
4 Rnds:
Tempo Row ~ 40s Light & 20s FAST
3 Walkouts
3 Russian Babymakers
10 Abmat Sit Ups
BB Warm-Up
SQUAT CLEAN COMPLEX
7 Sets of:
Clean Pull + High Hang Squat-Clean + Hang Squat-Clean
50%-55%-60%-65%-70%-75%-80%
HEARTBREAK KID
3 RFT ~
10 Front Squats (185#/135#)
20 C2B
50 D/U
Syd ~ 95-185? / 12:20 (Rx)
tb ~ 135-205 / 9:01 (huge PR)...FS all UB / 4x5 for all C2B / D/U 50 / 40+10 / 50
Wednesday, August 2, 2017
Bizzy Bee
Warm-Up
15 Cal Bike
2 rnds:
3 Strict Pull Ups
9 Wall Squats
12 Alt Spidey & Reach
15 Abmat SU
BB Warm Up
STRICT PULL UPS
Max Reps of UB Strict Pull Ups*
*can rest as needed in hang position, but cannot come off bar or rest feet
BACK SQUAT
15-Rep Test
Work to heaviest set of 15 you can...
BUMBLEBEE
AMRAP in 7min:
Max Reps Clean & Jerks (155#/105#)
*OTM = 7 Heavy Wall Balls (30#/20#)
*Start w/ Wall Balls
"Just Start" ~ Try to avoid to lengthly of periods after the Wall Balls...get to the bar and get a rep in!!!
Singles are a good option early and often here!!!
tb ~ 24 / 245# BS / 24 C&J (5-4-3-2-3-3-4 ~ Man that was tough!)
Val did this WOD on Thur (8.3) ~ 135# BS / 25 C&J (5-3-3-3-3-4-4) ~ Awesome work by her!
15 Cal Bike
2 rnds:
3 Strict Pull Ups
9 Wall Squats
12 Alt Spidey & Reach
15 Abmat SU
BB Warm Up
STRICT PULL UPS
Max Reps of UB Strict Pull Ups*
*can rest as needed in hang position, but cannot come off bar or rest feet
BACK SQUAT
15-Rep Test
Work to heaviest set of 15 you can...
BUMBLEBEE
AMRAP in 7min:
Max Reps Clean & Jerks (155#/105#)
*OTM = 7 Heavy Wall Balls (30#/20#)
*Start w/ Wall Balls
"Just Start" ~ Try to avoid to lengthly of periods after the Wall Balls...get to the bar and get a rep in!!!
Singles are a good option early and often here!!!
tb ~ 24 / 245# BS / 24 C&J (5-4-3-2-3-3-4 ~ Man that was tough!)
Val did this WOD on Thur (8.3) ~ 135# BS / 25 C&J (5-3-3-3-3-4-4) ~ Awesome work by her!
Tuesday, August 1, 2017
Horse Boat
Warm-Up
500m Light Row
2 Sets:
10 GHD Sit Ups
10 Hip Ex
10 Alt Spidey & Reach
2 Rnds
4 Scap Ret
8 Push Ups
12 Air Squats
250m Row
200m Run
BOAT RACE (past HERE)
3 Rnds:
500m Row
400m Run
3 Min Rest b/t Rnds
Val ~ 17:58
tb ~ 17:35 (3:37 / 3:48 / 3:50...took +20s on rnds #1)
500m Light Row
2 Sets:
10 GHD Sit Ups
10 Hip Ex
10 Alt Spidey & Reach
2 Rnds
4 Scap Ret
8 Push Ups
12 Air Squats
250m Row
200m Run
BOAT RACE (past HERE)
3 Rnds:
500m Row
400m Run
3 Min Rest b/t Rnds
Val ~ 17:58
tb ~ 17:35 (3:37 / 3:48 / 3:50...took +20s on rnds #1)
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