Saturday Work...

Warm-Up
2m Light Bike/Row
2 Rnds ~
4 Sampson Stretch
6 Spidey & Reach
8 Russian Babymakers
10 Good AM's
1m Mod Bike
1 Rnd STRICT Cindy
30s Mod./Fast Bike
Snatch BB WU

3 x 6 ~ Snatch-Grip STRICT Press

5 x 3 ~ S-G Push Jerk

7 x 2 ~ Hang Power Snatch

ANY MINUTE...
OTM x 24 (6 Rnds)
1 = Cindy
2 = 10 Hang Power Snatches (95/65)
3 = MAX Cal on Bike
4 = REST

T.Wendt ~ (115# PS) ~ 27-26-26-25-23-29 (156 Total Calories)
Z.Wendt ~ 20-16-17-16-15-18 (102 Total Calories)
tb ~ 22-23-21-18-21-22 (127 Total Calories)

Merry 6th Day of Christmas ~ six geese a laying (6 days of creation)

Parentiing 101...

Little over a year ago...we did THIS

Warm-Up
Mobility ~ Thoracic Roll + Pigeon + Banded Ham Stretch
Activation
30s Singles (Jump Rope)
300m Row
30s D/U's
10 Air Squats
15 Abmat Sit Ups
20s Deadhang Hold on Pull Up Bar
30s Inversion Table
---------
2-3 Rnds:
3 Spidey & Reach (each leg)
5 Sit Ups
3 Walkouts
5 Sit Ups
----------
W/ 45# BB:
5 Good AM's + 5 Back Squats
25 D/U's
5 SDLHP + 5 DL
25 D/U's
5 Front Squats + 5 Thrusters
25 D/U's
----------
ROMANIAN DL
3 x 8 (work to heavy)

DEADLIFT
3 x 8 (work to heavy)

SMOOTH CRIMINAL
AMRAP in 15min:
60 D/U
30 Wall Ball (20/14)
15 Deadlift (245#/155#)

Parenting 101 ~ 
Syd brought two of the girls in with him today... They were running around and playing...
It was great thru the warm-up...
Syd in his typical manner was ready to go for the workout and patiently waited for us to be ready.
'bout an extra 5-10 minutes... We all get ready... and we are good to go...
3...2..1...Go... start on the D/U's...Syd is about  10 D/U's in and one of the girls says, "Daddy, I have to goto the bathroom!"
Duty Calls ~ He stops and takes her to the bathroom... Comes back with just about 10min left and still gets 2+ rounds in!!!

Syd ~ 2+ Rnds (185# DL)
Z.Wendt ~ 2+102 Reps (12 DL / 225#DL)
T.Wendt ~ 3+99reps (9DL)
tb ~ 3 Rnds exactley... (15 single DL in last minute!)

O God, you are my God, for You I long; for You my soul is thirsting.

Sleep...

If you have not... Read THIS
Also...HERE is a book on the subject.

"Get comfortable being uncomfortable."
"You can't out-train a bad diet."
Two outstanding quotes that I think on a lot...
Especially the 2nd... Not that I am great at eating and planning, but if you truly WANT to be healthy...diet matters!!! What you put into your system, matters... How you feel, what you think, your attitude...all determined by your diet!!!
Well...maybe even more important is...SLEEP!
How, in a society and world, that are as advanced as we are...do we not understand the importance of SLEEP!
Why? Because we are a go-Go-GO mentality...Sleep is for losers, it is a waste of time...
Just wait a second...that is where your body does it most important job...regulating and repairing itself!
SLEEP...DIET...EXERCISE...it all matters and it matters in THAT order!!! BUT, they all work together as well!

Warm-Up
15-12-9
Cal Row/Bike
1 Rnd: 5 Push Ups + 7 Sit Ups + 9 Air Squats b/t rounds

3 x 5 Wall Squats
3 x 30s Warrior Sqts

BBWU

Clean Skill
5 x 5 Hang Clean High Pull
5 x 3 Tall Clean

3-Pos. Clean
7 Sets (Climbing) of:
Hang Squat Clean (start @ mid-thigh)
Hang Squat Clean (start @ knee)
Hang Squat Clean (start from floor)

CLEAN SHAVE
3 RFT:
15 C2B Pull Ups
12 BB Facing Burpees
9 Squat Cleans (135/95)

Casey ~ ??
Tyler W ~ 6:58
Zach W ~ 10:54
tb ~ 11:05 (C2B = 8-7/8-7/10-5 / Sqt Cleans all singles!)

A savior is born to us.

2nd Day of Christmas

It is C-O-L-D out...
-11 coming in today... -30 with wind chill!!!

But there were people in the wt. room...commitment & friendships formed here!

Warm-Up
Easy Pace
10 Air Squats
10 Sumo Deadlifts (45#)
10 Box Step-Ups
10 Strict Press (45#)
10 Cal Row
Mod Pace
7 Med-Ball Front Squats
7 SDLHP (45#)
7 Box Jumps
7 Push Press (45#)
7 Cal Row
Build to working wts.
5 Wall Balls
5 SDLHP
5 Box Jumps
5 Push Press
5 Cal Row

FIRST DEGREE
27-21-25-9 for time:
Wall Ball
SDLHP (75/55)
Box Jumps
Push Press (75/55)
Cal Row

Casey ~ 20:15
Oz ~ 23:30
Syd ~ 27-21...Flyin'...then saw stars...time to relax
T.Wendt ~ 17:23
Z.Wendt ~ 27:53
tb ~ 25:11 (WB = UB except 21's (15-6) / SDLHP = 5's / 8-7-6 / 8-7 / PP = UB...should have converted to faster times...breaks were HUGE w/ breathing...20-30s vs. just 10s breaks...WOW...
SDLHP were aweful!)

12 Days...10 Years!!!

Here we go!!! 10 years running...

12 Days of Christmas WOD...
This one is brought to you by LHS Alumni, Coach Mark Krommenacker...who is now the HC at Rib Lake for Football and Track & Field!!! PLUS he is their wt. room guru!

So this year it is the Rapids/Rib Lake Challenge...WOD HERE

Oz ~ No idea on time...coming off Flu
Casey ~ #1 finisher...39:30 (or so)
Steph Derringer ~ 43:57 (Beginner)
Carson Derringer ~ 37:23 (Beginner)
D.Rickaby ~ 39:56
G. Junemann ~ 53:30
C. Junemann ~ 48:57
R. Blokhuis ~ 54:37
J.Bishop ~ 46:45
Morgan Elliot ~ 53:57
Caroline Narel ~ 54:35
Kazmira Passineau ~ 54:35
T.Wendt ~ 47:30 (40# Manmakers done in 2:45
Z. Wendt ~ 42:29D. Biolo ~ 46:45
E.Tonn ~ 47:30
V. Tonn ~ Cheered everyone on (bad back from earlier in week)
Emmitt ~ ran around the entire time...Grabbed DB's and worked

Rib Lake ~ MK ~ 49:37
Rapids ~ tb ~ 52:00... 12 (Wo)Manmakers = 3:45 / Started at 40:00...so 12min last round

Wisconsin Rapids

2017 12 Days of Christmas WOD (Post WOD)

Rib Lake

2017 12 Days of Christmas WOD (Post WOD)

Rib Lake are the official winners as Coach Krommenacker beat Coach Biolo!!!

It was awesome doing this WOD knowing that another group somewhere else was doing the same exercises! Good stuff! 

Merry Christmas to all!!! 

HERO on Friday!

DT...and it sucked...
injuries suck...2-3 weeks off of working out has taken it's toll on this non-aerobic guy...
We all know that the aerobic capacity of me is terrible to begin with...I cannot afford

Warm-Up
3 Rnds
1 Lap Jogging
3 Walkouts
2 Strict Pull Ups
5 Kip Swings

C2B TEST
1min Max C2B Pull Ups
1min REST
1min Max C2B Pull Ups

HANG POWER CLEANS
OTM x 10
2 Hang Power Cleans...
Climb thru 8 sets then 9 & 10 back to working weight

DT (past HERE)
5 RFT ~
12 Deadlift
9 Hang Power Cleans
6 Push Jerks
Rx = 155/105...scale as needed

Casey ~ (DT@135#) - 10:30
T.Wendt ~  7:52 PR!!! This kid was flyin'
Z. Wendt ~ (135#) 10:28 PR!!!
tb ~ 51 (10-8-7-3 / 6-5-4-3-2-3) / up to 185# HPC / 13:43...sucked

So they left the presence of the Sanhedrin, rejoicing that they had been found worthy to suffer dishonor for the sake of the name.

Think about this...

Tom Brady goes to bed at 8:30pm every night. When asked about it during a recent radio interview, he said simply, “All of the decisions that I make always center around performance enhancement.”

What does Tom Brady know about sleep that the rest of us do not? 

Maybe he’s seen one of the 750+ scientific studies that have investigated the relationship between sleep and human performance, many of which have studied elite athletes specifically. The results are compelling: Sleep improves speed, explosiveness and accuracy. It enhances our ability to process information and solve problems. It improves our judgment, composure and ability to assess and respond to situations. It accelerates physical recovery from common inflammation, stimulates muscle repair, and helps restock cellular energy in the form of glucose and glycogen. 

In other words, sleep is one of the most sophisticated, potent, and powerful—not to mention legal—performance enhancers that has competition-winning potential. 

It is also one of the most underutilized. Two-thirds of adults fail to obtain the recommended eight hours of sleep nightly. You’re probably not surprised by this fact, but you may be surprised by how it affects you as an athlete. Obtain anything less than eight hours of sleep a night, and especially less than six hours a night, and the following happens:

• Time to physical exhaustion drops by 10-30 percent
• Aerobic output is significantly reduced
• Decreased limb extension force and vertical jump height
• Decreases in peak and sustained muscle strength
• Impairments in cardiovascular, metabolic, and respiratory capabilities
• Faster rates of lactic acid buildup
• Reductions in blood oxygen saturation
• Reduction in the amount of air that the lungs can expire

Just like you can't out-train a bad diet, you can’t out-train poor sleep. In fact, research suggests that the physical and mental impairments caused by one night of bad sleep dwarf those caused by an equivalent absence of food or exercise. Put another way: Unless you’re getting at least eight hours of sleep every night, you're undermining all your hard work in the gym and on your nutrition. 

We spend too much time improving our mental and physical abilities to leave anything as powerful as sleep on the table. If you’re looking to take your performance to the next level, you have to make sleep a priority. Here are some ways to make sure you’re getting eight hours a night, from sleep expert Matthew Walker, author of Why We Sleep:

1. Stick to a sleep schedule. Humans are creatures of habit--we have an easier time sleeping if we go to bed and wake up at the same time every day. If you take only one piece of advice from this list, this should be it. 
2. Avoid training late in the evening if possible, as it revs up our Central Nervous System.
3. Avoid caffeine after 2pm. The effects of caffeine can take up to 8 hours to wear off fully. 
4. Avoid large meals and beverages late at night. A light snack is okay, but a large meal can can blunt our natural growth hormones overnight.
5. Relax before bed. We’re all busy, but try to schedule some winding down time, like reading or journaling, into your nightly routine. The key here is avoiding “blue light,” such as computer work, cellphones, and artificial light which trick the body into thinking it’s daytime.
6. Cool bedroom. You sleep better if the temperature in the room is kept on the cool side. 
7. Dark bedroom. Getting rid of all noises and lights in your bedroom promotes better quality sleep.

~ Comptrain (CFNE)

Mindset

"Life isn't about waiting for the storm to pass...

It's about learning to dance in the rain." ~ Vivian Greene

Just Start.

This is a mindset...JUST START!!! 

As we transition from the D/U's to the exercises, just start. If we can remove that moment of hesitation, we quickly find the first repetitions are always there. We just needed to get going, and not overthink it. This applies to today’s workout, but also, to so much more outside the gym walls.

It is very common for one to await the right moment to start living their life.

Waiting does not push us towards our goals – it does the opposite.

Waiting allows time to slide by, with nothing to show for it… and truth be told, our time here is limited.

There is never the picture perfect time to start, but how often do we find ourselves waiting? For that ideal moment?

We all face “rain”, and even more unnerving at times, “storms”. This is life, and also, uncontrollables. They’re going to happen.

What we do have complete control over is how we will respond to these incidents.

Will we take shelter inside, and await for a better day, or will we enjoy even the harshest of weather, and get outside?

I love the word “dance” in the second half of the quote.

It’s enjoying the rain. Embracing the adversity. And thriving in it.

This is who we are.

Let’s dance in the storm.

(Coach Palley ~ CompTrain Masters)

Warm Up

15-12-9 Cal Row

5 Push Ups + 7 Sit Ups + 9 Air Squats (b/t rnds)

Snatch Grip BBWU

STRICT HSPU

2min Max STRICT HSPU

1min Rest

2min Max STRICT HSPU

DOUBLE DECKER

AMRAP in 15min:

15 Power Snatches (75/55)

30 D/U

15 Wall Balls (20/14)

30 D/U

Casey ~ (145 5xTnG PC & J) 4 Rnds + 9 Snatch (369 reps)

Oz ~ (115 5xTnG PC & J) / 4 Rnds + 1 WB (406 reps) ~ WINNER

Stan (65#/75singles) ~ 4 Rnds + 8 WB (413 reps)

Syd ~ ??

Val ~ ??

Wendt ~ 29 (19/10) / 4 Rnds + 10 PS (370 reps)

tb ~ 19 (13/6) / 4 Rnds + 10 D/U (395 reps)

Let there be rejoicing and gladness for all who seek You.

Let them say for ever: "God is great," who love Your saving help.

5 for 10

Every step you take, is a step away from what you use to be.

~ Brian Chargualaf

Think about this for a minute...reflect on this and then read THIS

Just a reminder that all this is from Comptrain Masters...Coach Harry Palley &  Ben Bergeron!!!
Great Coaches, Motivators and even better human beings!

Warm-Up
10 Cal Bike/Row
10 Air Squats
10 Abmat Sit Ups
10 KB Deadlift
10 Cal Bike/Row
10 Front Squats (45#)

Front Squat Complex
4-7 Sets (work to heavy)
1 Pausing Front Squat (2 sec @ Bottom)
+
1 Front Squat

NICKEL & DIME
AMRAP in 5min:
21-15-9
KBS (55/35)
Front Squat (115/80)
Cal Bike/Row

5 Min REST

AMRAP in 5min:
21-15-9
KBS (55/35)
Front Squat (95/65)
Cal Bike/Row

Stimulus-wise...choose weights that allow UB on KBS & ONLY 1 Break on Front squat...
Any more and you will not get out of this the intention!!! What is the intention?
FAST & FURIOUS!!!

Syd ~ missed setting on the bike... but did it...never hit 21 so he biked A LOT
Daleige ~ 70 Reps + 93 Reps
Stan (Row / 95/75) ~ 100reps &
Wendt ~ 105 Reps & 93 Reps
tb ~ FS Complex ~ 185# (Sheesh?!?!) /  89 Reps & 91 Reps

O Lord, You mete out peace to us, for it is You who have accomplished all we have done.

CHRISTmas is coming!

You know what THAT means...

12 Days of CHRISTmas WOD
This is our 10th YEAR of this stuff...WOW!!! See Past HERE
Saturday, Dec. 23rd
Start time @ 8:00am for the picture... 
We will shoot for an 8:15 go time!
Tell everyone you know...the more the MERRIER!!!
Post-WOD Egg Nog & Holiday Cheer will be FREE!!!

Warm-Up
2 Jogging Laps
30s Sampson Stretch (ea way)
5 Good AM's
5 Back Squats
2 Jogging Laps
1 Rnd STRICT Cindy
2 Jogging Laps
5 Strict BB Press
5 Stiff-Leg DL
5 Hang Power Cleans

GYMNASTICS PULLING
2 Min of Max Rep Muscle Ups
1 Min Rest
2 Min of Max Rep Muscle Ups

WATER WINGS
AMRAP in 20min:
27/21 Cal Row (24/18 cals on Junk Rower)
21 C2B Pull Ups
15 Burpee Box Jumps* (24/20)
9 Power Clean & Jerks (135/95)

*Must Jump Up (two-footed take off) to be Rx...modified to step-ups if needed, but know that that is modified...better to use lower box and JUMP vs. Rx Box Height but stepping up.

The workout is the C2B's...how you work your way thru these is the strategy...everything else is focused on just moving smooth...BUT how you break-up your C2B's is the trick...one extra rep can cost you 15-20s extra rest...short bursts with short rests is the key to work toward!!!

Wendt ~ 14 Bar (7-7) / 2 Rnds + 13 Cals
tb ~ 23 Ring (5-3-2-1-1-1-1 / 2-2-1-1-1-1-1) / 2 Rnds + 3 BBJ (51 Reps)

Lord, God of hosts, happy the man who trusts in you!

Raze this

My quads are feeling this... Too many weeks off! But I like the feeling! WORK!

Warm-Up
Roll / Mobilize
3 Rnds ~
1 Strict Pull Up
3 TTB
5 BB Thrusters
15 Singles or D/U's

D/U & Squat Clean Thrusters
On the 90s for 7 Rnds:
25 D/U + 1 Squat Clean Thruster (Climbing)
Oz & Casey had 
OTM x 10 ~ SCTh (climing)

RAISE THE BAR
AMRAP in 8min:
Ascending Ladder = 3-6-9-12-15-18-21...
Thrusters (95/65)
Toes To Bar

Oz ~ ?? / 15's + 10 Thr (100 Reps)
Casey ~ ?? / 15's + 10 Thr (100 Reps)
Stan ~ 15's + 2 Thr (92 Reps @ 75#)
Wendt ~ 175# SCTh / 12's + 15th&12ttb (87 Reps)
Val ~ ?? SCTh / 12's + 15th&2ttb (77 Reps)
tb ~ 165# SCTh / 15's + 10Thr (100 Reps)
My previous best was 108 Reps from 7-14-17 on ComptrainMasters...no record of this on AnythingOnce! No idea what happened...maybe did this at Iron River...

Everyone gets a participation trophy for this one... Two (or Three) Tie...ALL TIE!
WE ARE ALL SPECIAL!!!
Honestly, it did not hit me that I tied Oz and Casey until 10s after the WOD was done...Then, like Oz, I was PISSED...I for sure could have mustered up one more rep...Completed 15 TTB at 7:00 mark...went to the bar and got 3 thrusters right away...dropped...took some breaths and, in my head said, just pick it up, then, in my head I said, just a couple more breaths...just get to 10, you will never complete this... so that is how I finished...THEN, I remembered that Oz & Casey did 10 Reps on their 18 set... SOB!!! Shouldn't have taken he extra breaths! Could have beat them both and pissed them both off!

You shall be my people, and I will be your God. ~ Jeremiah 30:22b (I think)

Wiped OUT

Great warm-up routine today...Really like it.
Back is getting better...taking it easy sucks!

Warm-Up
Thoracic
Pec Mash
Couch

15-12-9
Cal Bike
Abmat
Air Squats
12-9-6 (#45 bar)
Good AM
Strict Press
5-3-1
Pause Front Squat
Walkouts

5 x Hang Muscle Cleans (45#)
5 x Hang Power Cleans (75#)

WIPED CLEAN
Every 4 minutes x 5 Rnds:
30 Air Squats
20/15 Cal Row
7 Clean & Jerk (115/80)

Oz ~ Completed (w/135#)
Casey ~ Completed (w/135#)
Daliege ~ 2:55-2:55-3:09-3:06-3:18 (Thur~12.14.17)
Stan ~ (75#) ~ 2:45-2:26-2:30-2:14-1:56
Wendt ~ 2:37-2:31-2:38-2:26-2:26
tb ~ 2:20-2:13-2:19-2:09-2:15 (4 Strict HSPU vs. 7 C&J)

Rejoice, you just, in the Lord; give glory to His holy name.

Over & Out

Warm-Up
2 Laps
1 Rnd Strict Cindy
30s Sampson (ea way)
1 Lap
1/2 BBWU
1 Lap
1/2 BBWU
1 Lap
2 Hang Power Snatches
2 OHS
4 Squat Snatches

OVER & OUT
For Time:
20 Power Snatches (95/65)
20 Bar-Facing Burpees
20 OHS (95/65)
20 Bar-Facing Burpees
20 SQUAT Snatches (95/65)

Oz ~ w/ 115# ~ 13:48
Daliege ~ 11:28
Wendt ~ 10:17
STAN ~ (yesterdays WOD w/ 300 singles) ~ 21:10
tb ~ 11:06

Jesus, I trust in You!

Better or Worse...

Back has been getting better slowly...
I really don't feel it in my back as much as down the sciatic nerve in Glutes and down the back of the leg (high hamstring)...

Been better, but way to slow for me... Getting old is tough!

Warm-Up
2 Laps Jogging
5 Strict Pull Ups
10 HR Push Ups
15 Abmat Sit Ups
30s Sampson (ea. way)
5 Strict Pull Ups
10 HR Push Ups
15 Abmat Sit Ups
2 Laps Jogging

FULL CIRCLE (last HERE)
1500m Row
100 D/U
50/30 cal bike
100 D/U
1500m Row

Some had to modify the WOD a bit...

Casey ~ 20:14 (50cal Row in middle) / Pausing Snatch6 x 2  / Back Squat OTM x 5 5@185#)
Oz ~ 18:50 (50cal Row in middle) / Pausing Snatch 3(2x2) 115-125-135 / BS OTM = Done

Syd ~
Val ~
Wendt ~ (5:54 & 6:10 Rows / 4:20ish Bike)
tb ~ 21:29 (5:48 & 5:54 Rows / 3:54 Bike / D/U~28-32-30-20 / 70-30)

The heavens proclaim the glory of God and the firmament shows forth the work of His hands.

BACK...

Litterally...Back to the blog & my back...
THIS SUCKS...
Getting better, but I am not patient...being injured/hurt, just throws everything off.

Warm-Up
4 Rnds
50s Slow Bike/Row
10s Fast Bike/Row
3 Walkouts
4 Spiderman & Reach
5 Wall Squats

BBWU

HEARTBREAK KID (HISTORY)
3 RFT ~
10 Front Squats (165/110 ~ Masters / 185/115 ~ OPEN)
20 C2B
50 D/U

Oz ~ 8:16 (95# / Pull Ups)
Wendt ~ 9:25 (185# / 10 STRICT Pull Ups)

Sing to the Lord a new song, for He has done marvelous deeds.

Four 30

FOUR THIRTY
AMRAP in 20:
30 Alt. DB Snatch (50/35)
30 Box Jumps (24/20)
30 Wall Balls (20/14)
30 TTB

Wendt ~ 1 + 90 (1st rnd no Step ups)
Stan ~ 2 + ?? (step ups)
Johns ~ 2 Rnds (step ups - 2 blu boxes / 20#DB / Pike Sit Ups)
tb ~ 2 + 13 Reps (Step Ups...no Box Jumps)

Come, Lord Jesus

Days gone by...

Just a list of some workouts:
from last week...

12.1.17
Oz, Casey & Daliege

1200m Row...into...
3Rnds:
19 TTB
87 D/U
7 Hang PC (135)
...into...
1200m Row

Oz ~ 21:50
Casey ~ Pulled a bertag and got out
Daliege ~ 22:05 (120 singles)

Wendt & Biolo

TSUNAMI
On the 4min x 5:
21 Cal Row
12 Deadlift (185/135)
9 BB Facing Burpees
Record each round...remaining time is rest... PUSH thru these rounds!!!

Wendt ~ 2:19-2:32-2:30-2:26-2:13
tb ~ 2:41-2:41-2:43-2:40-2:43

SATURDAY (12.2)
Casey & Oz
0-10min ~ 1 Mile Run + Max C&J *135)
3m Rest
13-20 ~ 800m Run + Max Snatch (115)
3m Rest
23-27 ~ 400m Run + Max Thrusters (95)

Casey ~ 5:55 + 28 C&J / 2:59 + 24 Snatch / 1:25 + 26 Thrusters
Oz ~ 6:58 + 18 C&J / 3:24 + 21 Snatch / 1:44 + 21 Thrusters