Can you go faster?!?!
Blitzen is a WOD we have done before (HERE)
We did it with a heavier weight (115#/80#)...if you adjusted then...adjust again now...if 95#, goto 80...if 65#, got 55#...see if a bit lighter will result in a bit faster...conditioning and large sets are the goal!
UNBROKEN on the Thrusters is mandatory!!!
One broken set on the thrusters is 15-20seconds... JUST go a bit slower on the Rower and FORCE yourself to go UB on Thrusters...that is the goal/stimulus of this WOD.
This is a good WOD test...or re-test... Get this one in this week sometime!
Warm-Up
21 Cal Bike/Row
7 Wall Squats
15 Cal Bike/Row
5 Wall Squats
9 Cal Bike/Row
3 Wall Squats
-------
5 Good AM's
5 Back Squats
5 Elbows
5 Front Squats
5 Stiff-Leg DL
...Add 5-10# and Repeat!
------
SQUAT STAMINA
Every 90s x 6:
1 Front Squat + 3 Back Squats (climbing)
taken from rack...perform 1 front sqt, then rack and get on back and perform 3 back squats...remainder of the 90s is REST
~ 10min REST (if you perform Squat Stamina)
BLITZEN
5 RFT ~
20/16 Cal Row
10 Thrusters (95#/65#)
Z.Wendt ~ 245# Sqt Stam / 9:24
tb ~ 245# Sqt Stam / 9:37 (6:46 total row time / Thrusters UB, but breathing...5-3b-2[1-2] / 6-2-2[3-4] / 10[5])
To praise God in our lives means all we do must be for His glory. ~ Arnobius
Psalm 146
What would life be if we had no courage to attempt ANYthing?
Wednesday, January 31, 2018
Tuesday, January 30, 2018
Intervals...
Day of 3min ON...3min OFF...
Warm-Up
3m Light Bike
5-3-1
Spidey & Reach
Walkouts
-------
Low Intensity
4 Box Step Ups/Downs
4 Cal Bike
5 DL
5 Muscle Cleans
5 HPC
------
Work to Loading for Power Clean
------
1 Rnd @ Mod. Intensity
5 Box Jump Overs
5 Cal Bike
5 Power Cleans
------
COME CLEAN
#1) AMRAP in 3min:
24 Box Jump Overs
21/16 Cal Bike
Max Power Cleans (115/80)
~ 3 MIN REST ~
#2) AMRAP in 3min:
21 Box Jump Overs
18/14 Cal Bike
Max Power Cleans (135/95)
~ 3 MIN REST ~
#3) AMRAP in 3min:
18 Box Jump Overs
15/12 Cal Bike
Max Power Cleans (155/105)
~ 3 MIN REST ~
#4) AMRAP in 3min:
15 Box Jump Overs
12/9 Cal Bike
Max Power Cleans (185/135)
Syd ~ Completed
Daliege ~ 15-12-11-7
Johns ~ 5-13-8-4 (55-65-80-95 Cleans)
Z.Wendt ~ 11-12-10-7
tb ~ 15 (5-1's-3) -17 (8-3-3-3)-15 (7-1-1-1-5) -12 (3-1-1-1-3-1-1-1) Bikes = 55s-1:05-:55-:55
All you who are thirsty, come to the water!
Warm-Up
3m Light Bike
5-3-1
Spidey & Reach
Walkouts
-------
Low Intensity
4 Box Step Ups/Downs
4 Cal Bike
5 DL
5 Muscle Cleans
5 HPC
------
Work to Loading for Power Clean
------
1 Rnd @ Mod. Intensity
5 Box Jump Overs
5 Cal Bike
5 Power Cleans
------
COME CLEAN
#1) AMRAP in 3min:
24 Box Jump Overs
21/16 Cal Bike
Max Power Cleans (115/80)
~ 3 MIN REST ~
#2) AMRAP in 3min:
21 Box Jump Overs
18/14 Cal Bike
Max Power Cleans (135/95)
~ 3 MIN REST ~
#3) AMRAP in 3min:
18 Box Jump Overs
15/12 Cal Bike
Max Power Cleans (155/105)
~ 3 MIN REST ~
#4) AMRAP in 3min:
15 Box Jump Overs
12/9 Cal Bike
Max Power Cleans (185/135)
Syd ~ Completed
Daliege ~ 15-12-11-7
Johns ~ 5-13-8-4 (55-65-80-95 Cleans)
Z.Wendt ~ 11-12-10-7
tb ~ 15 (5-1's-3) -17 (8-3-3-3)-15 (7-1-1-1-5) -12 (3-1-1-1-3-1-1-1) Bikes = 55s-1:05-:55-:55
All you who are thirsty, come to the water!
Monday, January 29, 2018
Endure this...
Warm-Up
Roll/Mobilize
2m Light Row
2 Rnds
5 STRICT Pull + 10 HR Push + 15 OHS
then...30s Sampson (ea)
1m Mod Row
5 S-G Stiff-Leg DL
5 S-G DL
45s Mod Row
5 S-G Press
5 S-G Push Jerk
5 Hang Muscle Snatch
30s Mod Row
3 Hang Pwr Snatch
5 Pausing OHS
-----
3 Hang Squat Snatches
SNATCH DIAL-IN
#1) 0:00-7:00 ~ Build to Heavy Single OHS
#2) 7:00-14:00 ~ Build to Moderate Single Snatch Balance
HIGH-HANG (Pockets) SNATCH
OTM x 9min (climbing)
OVER & OVER
For Time:
9-15-21
C2B
BB Facing Burpees
OHS (95/65)
Johns ~ did it...
Z.Wendt ~ 225# (PR-OHS) / 155# / 150# / 11:58
tb ~ 225# / 155# / 150# / 9:19 (OHS=UB / C2B=9 / 9-3-3 / 12-9...just S-L-O-W on those burpees...got to work on them!!! Rnd of 21 was from 6:03-8:15...6.3s each!!!)
To the God of heaven give thanks, for His love endures for ever.
Roll/Mobilize
2m Light Row
2 Rnds
5 STRICT Pull + 10 HR Push + 15 OHS
then...30s Sampson (ea)
1m Mod Row
5 S-G Stiff-Leg DL
5 S-G DL
45s Mod Row
5 S-G Press
5 S-G Push Jerk
5 Hang Muscle Snatch
30s Mod Row
3 Hang Pwr Snatch
5 Pausing OHS
-----
3 Hang Squat Snatches
SNATCH DIAL-IN
#1) 0:00-7:00 ~ Build to Heavy Single OHS
#2) 7:00-14:00 ~ Build to Moderate Single Snatch Balance
HIGH-HANG (Pockets) SNATCH
OTM x 9min (climbing)
OVER & OVER
For Time:
9-15-21
C2B
BB Facing Burpees
OHS (95/65)
Johns ~ did it...
Z.Wendt ~ 225# (PR-OHS) / 155# / 150# / 11:58
tb ~ 225# / 155# / 150# / 9:19 (OHS=UB / C2B=9 / 9-3-3 / 12-9...just S-L-O-W on those burpees...got to work on them!!! Rnd of 21 was from 6:03-8:15...6.3s each!!!)
To the God of heaven give thanks, for His love endures for ever.
Saturday, January 27, 2018
PR Saturday
Well...Well...
Someone got a PR today!!!
Warm-Up
21 Cal Light Row
45s Sampson Stretch
15 Cal Row
45s Wall Squats
9 Cal Row
BBWU
At the 0:00 mark Perform:
Front Squat Complex
8 sets of the Following:
1 Pausing Front Squat + 1 Front Squat (climbing)
At the 15:00 mark Perform:
Hang SQUAT CLEANS
OTM x 3 ~
Pausing Hang Squat Clean + Hang Squat Clean @ 50% Max
Then...
OTM x 10min ~
2 Hang Squat Cleans (Climbing)
At the 40:00 mark Perform:
DIFFERENT STROKES
5 Rnds for Reps ~
1min ~ Cal Row
1min ~ Thrusters (95/65)
1min ~ 10m Shuttles
1min ~ Rest
Think of this as scoring the lowest round...Aim for consistency thru the 5 rnds!!!
Oz ~ 225# PR!!! / XX / XXX
Casey ~ 185# / 170# / 240 total reps (50-49-47-48-46)
tb ~ 235# / 200# / 215 total Reps (42-46-43-42-42) had the crap rower...not that it would have made a difference... Casey is a stud on the runs...+5 reps on shuttles...
Wisdom of God, be with me, always at work in me.
Someone got a PR today!!!
Warm-Up
21 Cal Light Row
45s Sampson Stretch
15 Cal Row
45s Wall Squats
9 Cal Row
BBWU
At the 0:00 mark Perform:
Front Squat Complex
8 sets of the Following:
1 Pausing Front Squat + 1 Front Squat (climbing)
At the 15:00 mark Perform:
Hang SQUAT CLEANS
OTM x 3 ~
Pausing Hang Squat Clean + Hang Squat Clean @ 50% Max
Then...
OTM x 10min ~
2 Hang Squat Cleans (Climbing)
At the 40:00 mark Perform:
DIFFERENT STROKES
5 Rnds for Reps ~
1min ~ Cal Row
1min ~ Thrusters (95/65)
1min ~ 10m Shuttles
1min ~ Rest
Think of this as scoring the lowest round...Aim for consistency thru the 5 rnds!!!
Oz ~ 225# PR!!! / XX / XXX
Casey ~ 185# / 170# / 240 total reps (50-49-47-48-46)
tb ~ 235# / 200# / 215 total Reps (42-46-43-42-42) had the crap rower...not that it would have made a difference... Casey is a stud on the runs...+5 reps on shuttles...
Wisdom of God, be with me, always at work in me.
Friday, January 26, 2018
GameDay #2
OPEN TEST ~ Little Chipper that CFNE designed a few years back...
Previous Results ~ (8.7.16 / 7.21.17)
Warm-Up
3m Light Bike
2 Rnds ~
30s Spidey & Reach
30s Walkouts
30s Russian BB
----------
BB Warm-Up
----------
15 Air Squats
30 Single Unders
5 Step Ups/Downs
5 Kip Swings
5 Strict Pull Ups
5 Slow Burpees
------------
Work to Working Clean, Jerk & Snatch
-----------
1 Moderate Round:
5 Wall Balls
15 D/U
5 Box Jumps
5 TTB
5 C2B
5 Bar-Facing Burpees
5 Cleans
5 Jerks
5 Snatches
1-2 Muscle Ups
OPEN TEST
AMRAP in 20min:
50 Wall Balls
50 D/U
40 Box Jumps
40 TTB
30 C2B
30 Bar-Facing Burpees
20 Cleans (145#/100#)
20 Jerks (145#/100#)
10 Snatches (145#/100#)
10 Muscle Ups
Z.Wendt ~ 14 Cleans ~ 254 Reps
tb ~ 9 Jerks ~ 269 Reps... 283/290 has been previous PR...but that was with step-ups/downs. Now all box Jump-Ups, step downs, PLUS...those burpees...
Be strong and steadfast, for the Lord your God is going with you.
~ He goes before you; there is nothing you need fear.
Previous Results ~ (8.7.16 / 7.21.17)
Warm-Up
3m Light Bike
2 Rnds ~
30s Spidey & Reach
30s Walkouts
30s Russian BB
----------
BB Warm-Up
----------
15 Air Squats
30 Single Unders
5 Step Ups/Downs
5 Kip Swings
5 Strict Pull Ups
5 Slow Burpees
------------
Work to Working Clean, Jerk & Snatch
-----------
1 Moderate Round:
5 Wall Balls
15 D/U
5 Box Jumps
5 TTB
5 C2B
5 Bar-Facing Burpees
5 Cleans
5 Jerks
5 Snatches
1-2 Muscle Ups
OPEN TEST
AMRAP in 20min:
50 Wall Balls
50 D/U
40 Box Jumps
40 TTB
30 C2B
30 Bar-Facing Burpees
20 Cleans (145#/100#)
20 Jerks (145#/100#)
10 Snatches (145#/100#)
10 Muscle Ups
Z.Wendt ~ 14 Cleans ~ 254 Reps
tb ~ 9 Jerks ~ 269 Reps... 283/290 has been previous PR...but that was with step-ups/downs. Now all box Jump-Ups, step downs, PLUS...those burpees...
Be strong and steadfast, for the Lord your God is going with you.
~ He goes before you; there is nothing you need fear.
Wednesday, January 24, 2018
Got an HOUR?!?!?
After today's Warm-Up...you will be finished in under 60min!!!
Sheesh...this was taxing!
Warm Up
Mobilize / Flex
21-15-9
Cal Row
b/t perform w/ 45# BB
7 Good AM's
5 Back Squats
3 Pausing Front Squats
5 Hang Muscle Clean
7 Stiff-Leg DL
--------
2 Rnds:
1 Wall Walk
5 Cal Row
3-4 Kipping HSPU (2-3 Strict)
5 Cal Row
----------- START THE CLOCK!!!
@ The 0:00 Begin:
ROW / HSPU
Every 90s x 6 ~
18/14 Cal Row
Max Kipping HSPU in remaining time
Same as last week...working for consistency vs. high reps one set & lowering throughout...
@ the 15:00 Begin:
SQUAT STAMINA
OTM x 12min:
e = 2 Front Squats
o = 4 Back Squats
(65% Front Sqt Max)
@ the 30:00 Begin:
2 Activation Sets:
5 DL + 4 Hang High Pull + 3 Hang Pwr Clean (75 & 95)
3-Position Clean
5 Sets of the following (climbing)
1 High Hang Clean (pockets)
1 Mid-Hang Clean (knees)
1 Power Clean (floor)
@ the 45:00 Begin:
HANG OVER
3 RFT ~
15 Hang Pwr Cleans (115/80)
15 Bar-Facing Burpees*
* rules as in 18.0...must jump-down/jump-up (feet together, no step-downs or step-ups)
Oz ~ 165# 3-Pos Clean / 7:27 / 5 x 35cal Row w/ 60s REST b/t
Casey ~ 175# 3-Pos Clean / 6:16 / 5 x 35cal Row w/ 60s Rest b/t
Z.Wendt ~ 8-8-8-8-8-5(+3) / 3 & 6 205# Sqt Stam / 175# / 7:18
tb ~ 4-4-4-4-4-4 (Strict HSPU) / 2/4 @205# Sqt St / 175# / 7:57
You are mighty, O Lord, and truth is Your garment.
Sheesh...this was taxing!
Warm Up
Mobilize / Flex
21-15-9
Cal Row
b/t perform w/ 45# BB
7 Good AM's
5 Back Squats
3 Pausing Front Squats
5 Hang Muscle Clean
7 Stiff-Leg DL
--------
2 Rnds:
1 Wall Walk
5 Cal Row
3-4 Kipping HSPU (2-3 Strict)
5 Cal Row
----------- START THE CLOCK!!!
@ The 0:00 Begin:
ROW / HSPU
Every 90s x 6 ~
18/14 Cal Row
Max Kipping HSPU in remaining time
Same as last week...working for consistency vs. high reps one set & lowering throughout...
@ the 15:00 Begin:
SQUAT STAMINA
OTM x 12min:
e = 2 Front Squats
o = 4 Back Squats
(65% Front Sqt Max)
@ the 30:00 Begin:
2 Activation Sets:
5 DL + 4 Hang High Pull + 3 Hang Pwr Clean (75 & 95)
3-Position Clean
5 Sets of the following (climbing)
1 High Hang Clean (pockets)
1 Mid-Hang Clean (knees)
1 Power Clean (floor)
@ the 45:00 Begin:
HANG OVER
3 RFT ~
15 Hang Pwr Cleans (115/80)
15 Bar-Facing Burpees*
* rules as in 18.0...must jump-down/jump-up (feet together, no step-downs or step-ups)
Oz ~ 165# 3-Pos Clean / 7:27 / 5 x 35cal Row w/ 60s REST b/t
Casey ~ 175# 3-Pos Clean / 6:16 / 5 x 35cal Row w/ 60s Rest b/t
Z.Wendt ~ 8-8-8-8-8-5(+3) / 3 & 6 205# Sqt Stam / 175# / 7:18
tb ~ 4-4-4-4-4-4 (Strict HSPU) / 2/4 @205# Sqt St / 175# / 7:57
You are mighty, O Lord, and truth is Your garment.
Tuesday, January 23, 2018
OPEN
CF Open... get registered to compete HERE or get registered to judge HERE
OR BOTH!!!
Let's have some fun this "Open Season" with the crew!!!
Be sure to register with our Affiliate ~ CrossFit WR
Warm-Up
2m Light Bike
2 rnds ~
3 Spidey & Reach (ea dir)
3 Walkouts
3 Wall Squats
10 Slow Air Squats
5 Strict Pull Ups
5 Front Squats
5 Step Ups/Downs
5 KBS
60s Rest
5 Med Ball Thrusters
5 Kip Swings
5 Thrusters
5 Step Ups/Downs
5 KBS
60s Rest
5 Wall Ball
5 Pull Ups
5 Thrusters
5 Box Jumps
5 KBS
OPENING DAY
21-15-9 for Time
Wall Balls (20//14)
Pull Ups
Thrusters (95/65)
Box Jumps (24/20)
KBS (55/35)
AEROBIC WORK
Bike ~
5m Work : 2:30 Rest
4m Work : 2m Rest
3m Work : 1:30 Rest
2m Work : 1m Rest
1m Work
(Gradually increase the intensity!)
Oz ~ 15:37 (6:33-12:10[5:43]-15:37[3:27])
Syd ~ ???
Daliege ~ 14:42
Z.Wendt ~ 15:01
tb ~ 15:47 (6:55-12:39[5:44]-15:47[3:08]) /
65-52-39-XX-XX
XX-57-42-28-15
XX-XX-47-31-17
XX-XX-XX-38-20
XX-XX-XX-XX-23
My God stands by me, all my trust is in Him.
OR BOTH!!!
Let's have some fun this "Open Season" with the crew!!!
Be sure to register with our Affiliate ~ CrossFit WR
Warm-Up
2m Light Bike
2 rnds ~
3 Spidey & Reach (ea dir)
3 Walkouts
3 Wall Squats
10 Slow Air Squats
5 Strict Pull Ups
5 Front Squats
5 Step Ups/Downs
5 KBS
60s Rest
5 Med Ball Thrusters
5 Kip Swings
5 Thrusters
5 Step Ups/Downs
5 KBS
60s Rest
5 Wall Ball
5 Pull Ups
5 Thrusters
5 Box Jumps
5 KBS
OPENING DAY
21-15-9 for Time
Wall Balls (20//14)
Pull Ups
Thrusters (95/65)
Box Jumps (24/20)
KBS (55/35)
AEROBIC WORK
Bike ~
5m Work : 2:30 Rest
4m Work : 2m Rest
3m Work : 1:30 Rest
2m Work : 1m Rest
1m Work
(Gradually increase the intensity!)
Oz ~ 15:37 (6:33-12:10[5:43]-15:37[3:27])
Syd ~ ???
Daliege ~ 14:42
Z.Wendt ~ 15:01
tb ~ 15:47 (6:55-12:39[5:44]-15:47[3:08]) /
65-52-39-XX-XX
XX-57-42-28-15
XX-XX-47-31-17
XX-XX-XX-38-20
XX-XX-XX-XX-23
My God stands by me, all my trust is in Him.
Monday, January 22, 2018
sNOw Days off!
Warm-Up
Mobility
2m Slow Bike
5 STRICT Pull Ups
10 HR Push Ups
15 OHS
5 Kip Swings
2-3 Kipping PU
60s Mod Bike
5 Snatch Grip Stiff-Leg DL
5 SG DL
5 Kip Swings
45s Mod. Bike
5 BHNK SG Press
5 BHNK SG Jerk
5 Hang Muscle Snatch
30s Mod Bike
2 Hang Pwr Snatch
5 Pausing OHS
----
3 Hang Sqt Snatches
5 x 3 Snatch Grip Sotts Press
5 Sets of Complex:
OHS + Snatch Balance (taken from Rack)
SNATCH WORK
OTM x 15:
Complex: Power Snatch + Squat Snatch
1=Complex(1)
2=Complex(2)
3=Complex(3)
4=REST
5=Complex(2)
6=Compex(3)
7=Complex(4)
8=REST
9= 1 Sqt Snatch(4)
10= 1 Sqt Snatch(5)
11= 1 Sqt Snatch(6)
12=REST
13= 1 Sqt Snatch(5)
14= 1 Sqt Snatch(6)
15= 1 Sqt Snatch(7)
5MIN REST
OHS
7 x 1 TEMPO OHS
5s to descend + 10s at bottom
H2O POWER
AMRAP in 15min:
60 D/U
30/21 Cal Row
10 Power Snatches (115/80)
Casey ~ 4 RFT = 17:52 (105#)
Oz ~ 4 RFT = 15:40 (@95#)
Z.Wendt ~ 175# Sqt Snatch (PR!) / 155# / 3rnds + 9reps
tb ~ 175# Sqt Snatch / 155# / 3rnds + 90 reps
Our help is in the name of the Lord, who made heaven and earth.
Mobility
2m Slow Bike
5 STRICT Pull Ups
10 HR Push Ups
15 OHS
5 Kip Swings
2-3 Kipping PU
60s Mod Bike
5 Snatch Grip Stiff-Leg DL
5 SG DL
5 Kip Swings
45s Mod. Bike
5 BHNK SG Press
5 BHNK SG Jerk
5 Hang Muscle Snatch
30s Mod Bike
2 Hang Pwr Snatch
5 Pausing OHS
----
3 Hang Sqt Snatches
5 x 3 Snatch Grip Sotts Press
5 Sets of Complex:
OHS + Snatch Balance (taken from Rack)
SNATCH WORK
OTM x 15:
Complex: Power Snatch + Squat Snatch
1=Complex(1)
2=Complex(2)
3=Complex(3)
4=REST
5=Complex(2)
6=Compex(3)
7=Complex(4)
8=REST
9= 1 Sqt Snatch(4)
10= 1 Sqt Snatch(5)
11= 1 Sqt Snatch(6)
12=REST
13= 1 Sqt Snatch(5)
14= 1 Sqt Snatch(6)
15= 1 Sqt Snatch(7)
5MIN REST
OHS
7 x 1 TEMPO OHS
5s to descend + 10s at bottom
H2O POWER
AMRAP in 15min:
60 D/U
30/21 Cal Row
10 Power Snatches (115/80)
Casey ~ 4 RFT = 17:52 (105#)
Oz ~ 4 RFT = 15:40 (@95#)
Z.Wendt ~ 175# Sqt Snatch (PR!) / 155# / 3rnds + 9reps
tb ~ 175# Sqt Snatch / 155# / 3rnds + 90 reps
Our help is in the name of the Lord, who made heaven and earth.
Saturday, January 20, 2018
Ride This...
Warm-Up
2 Rnds ~
30 D/U (or Singles)
15 Cal Row
25' Lungewalk
5 Scap Retractions
4 Kip Swings
3 strict Pull Ups
Activation
3 Rnds:
2 Min to complete
50' DB Front Rack Lungewalk
35 D/U
Max Muscle Ups
60s b/t Rnds
RIDE OR DIE (3-Person TEAM WOD)
AMRAP in 25min:
240 Cal Bike
120 C2B Pull Ups
60 Clean & Jerks (115#)
50 Clean & Jerks (135#)
40 Clean & Jerks (155#)
30 Clean & Jerks (185#)
20 Clean & Jerks (205#)
Casey, Z.Wendt & tb ~ 14 C&J @ 155#... 10:05 just to clear the bike...
Oz got a sweat going....healing up the back!!!
...for His love endures forever.
2 Rnds ~
30 D/U (or Singles)
15 Cal Row
25' Lungewalk
5 Scap Retractions
4 Kip Swings
3 strict Pull Ups
Activation
3 Rnds:
2 Min to complete
50' DB Front Rack Lungewalk
35 D/U
Max Muscle Ups
60s b/t Rnds
RIDE OR DIE (3-Person TEAM WOD)
AMRAP in 25min:
240 Cal Bike
120 C2B Pull Ups
60 Clean & Jerks (115#)
50 Clean & Jerks (135#)
40 Clean & Jerks (155#)
30 Clean & Jerks (185#)
20 Clean & Jerks (205#)
Casey, Z.Wendt & tb ~ 14 C&J @ 155#... 10:05 just to clear the bike...
Oz got a sweat going....healing up the back!!!
...for His love endures forever.
Friday, January 19, 2018
Game-Day Friday #2...
The OPEN is coming...HERE is the schedule
Come-On gang...lets get some people registered...
What is $20??? Make sure you put down CrossFit WR as your affiliate as well...
PLUS...I need some of you to do the 2018 Judges Course (more info later)...
For now...
GAMEDAY FRIDAY...Let's Go...
Warm-Up
3 min Run
2 Rnds:
30s Spidey & reach
30s Walkouts
30s Russian BB
----
1 Rnd:
6 Alt DB Snatch (light load)
5 Med Ball F.Sqt
5 Cal Row
5 HR Push Ups
1 Rnd:
6 Alt DB Snatch
5 Wall Balls
5 Cal Row
1 Wall Walk
1 Rnd @ Working Wts:
6 Alt DB Snatch
5 Wall Balls
5 Cal Row
2-5 HSPU
CHIP SHOT
AMRAP in 13 min:
70 Alt. DB Snatch (50/35)
60 Wall Balls (20/14)
50 Cal Row
40 HSPU
Syd & Daliege did Wednesday WOD (3 x 5min Intervals)
Casey ~ 1+12 reps (DB @ 35# & ?push ups)
Oz ~ 1 Rnd (DB@35# / ?Push Ups)
Zach W. ~ 13 HSPU
tb ~ 6 HSPU (Snatch~4min / WB~4:30 / Row~3:30 / HSPU~ 1min)
Actual was 13-9:00...8:15-4:30...4:00-:58...:45-0 (where ... = rest/breathing)
BTW ~ Tyler Wendt...aka Madison Punk ~ 1 Rnd + 21reps (first 70 DB Snatches were 2:43...IDIOT!)
Love the Lord, your God, therefore, and always heed His charge: His statues, decrees and commandments. ~ Deuteronomy 11:1
Come-On gang...lets get some people registered...
What is $20??? Make sure you put down CrossFit WR as your affiliate as well...
PLUS...I need some of you to do the 2018 Judges Course (more info later)...
For now...
GAMEDAY FRIDAY...Let's Go...
Warm-Up
3 min Run
2 Rnds:
30s Spidey & reach
30s Walkouts
30s Russian BB
----
1 Rnd:
6 Alt DB Snatch (light load)
5 Med Ball F.Sqt
5 Cal Row
5 HR Push Ups
1 Rnd:
6 Alt DB Snatch
5 Wall Balls
5 Cal Row
1 Wall Walk
1 Rnd @ Working Wts:
6 Alt DB Snatch
5 Wall Balls
5 Cal Row
2-5 HSPU
CHIP SHOT
AMRAP in 13 min:
70 Alt. DB Snatch (50/35)
60 Wall Balls (20/14)
50 Cal Row
40 HSPU
Syd & Daliege did Wednesday WOD (3 x 5min Intervals)
Casey ~ 1+12 reps (DB @ 35# & ?push ups)
Oz ~ 1 Rnd (DB@35# / ?Push Ups)
Zach W. ~ 13 HSPU
tb ~ 6 HSPU (Snatch~4min / WB~4:30 / Row~3:30 / HSPU~ 1min)
Actual was 13-9:00...8:15-4:30...4:00-:58...:45-0 (where ... = rest/breathing)
BTW ~ Tyler Wendt...aka Madison Punk ~ 1 Rnd + 21reps (first 70 DB Snatches were 2:43...IDIOT!)
Love the Lord, your God, therefore, and always heed His charge: His statues, decrees and commandments. ~ Deuteronomy 11:1
Wednesday, January 17, 2018
Happy Times...
Warm-Up
Mobilize
21-15-9 Cal. Bike
5 Wall Squats
30s Warrior
-----
10 Good AM
7 Back Sqt
5 Pausing Front Sqt
----
2 Rnds
1 Wall Walk
5 Cal Row
3 Kipping HSPU
5 Cal Row
-----
CONDITIONING / HSPU
Every 90s x 6 Rnds ~
15/12 Cal Row
Max Kipping HSPU*
*Score is LOWEST RND...working for consistency, not 10 on first set, and 3 on last...
SLAP HAPPY (3 x 5min Intervals w/ 5m REST)
Part #1 (0:00-5:00)
100 D/U buy in...
AMRAP of:
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
~ 5 Min REST (5:00-10:00)
Part #2 (10:00-15:00)
100 D/U buy in...
AMRAP of:
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
~ 5 Min REST (15:00-20:00
Part #3 (20:00-25:00)
100 D/U buy in...
AMRAP of:
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)
Casey ~ P1=2rnds + 8reps / P2=2rnds+10reps / P3=3rnds + 4reps
Oz ~ P1=2rnds / P2=2rnds (95#) / P3=2rnds(95#) [Back has been bothering him!!!]
Johns ~ (150singles )P1=2rnds (45#) / P2=2rnds+7reps (65#) / P3=3rnds(80#)
Wendt ~ 8-7-7-7-7-8 HSPU / P1=3rnds + 6reps / P2=4rnds / P3=5rnds
tb ~ 7-5-5-5-5-5 HSPU / P1=3rnds / P2=3rnds / P3=4rnds
Do not conform yourselves to this age but be transformed by the renewal of your mind, so that you may judge what is God's will, what is good, pleasing and perfect ~ Romans 12:2
Mobilize
21-15-9 Cal. Bike
5 Wall Squats
30s Warrior
-----
10 Good AM
7 Back Sqt
5 Pausing Front Sqt
----
2 Rnds
1 Wall Walk
5 Cal Row
3 Kipping HSPU
5 Cal Row
-----
CONDITIONING / HSPU
Every 90s x 6 Rnds ~
15/12 Cal Row
Max Kipping HSPU*
*Score is LOWEST RND...working for consistency, not 10 on first set, and 3 on last...
SLAP HAPPY (3 x 5min Intervals w/ 5m REST)
Part #1 (0:00-5:00)
100 D/U buy in...
AMRAP of:
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
~ 5 Min REST (5:00-10:00)
Part #2 (10:00-15:00)
100 D/U buy in...
AMRAP of:
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
~ 5 Min REST (15:00-20:00
Part #3 (20:00-25:00)
100 D/U buy in...
AMRAP of:
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)
Casey ~ P1=2rnds + 8reps / P2=2rnds+10reps / P3=3rnds + 4reps
Oz ~ P1=2rnds / P2=2rnds (95#) / P3=2rnds(95#) [Back has been bothering him!!!]
Johns ~ (150singles )P1=2rnds (45#) / P2=2rnds+7reps (65#) / P3=3rnds(80#)
Wendt ~ 8-7-7-7-7-8 HSPU / P1=3rnds + 6reps / P2=4rnds / P3=5rnds
tb ~ 7-5-5-5-5-5 HSPU / P1=3rnds / P2=3rnds / P3=4rnds
Do not conform yourselves to this age but be transformed by the renewal of your mind, so that you may judge what is God's will, what is good, pleasing and perfect ~ Romans 12:2
Tuesday, January 16, 2018
Hey Mustache...
I know it is not necessarily related...but Handlebars is a form of mustache...
Warm-Up
2m Light Row/Bike
5 Slow Scap Retractions
10 Sit Ups
W/ BB:
5 Good AM's
5 Back Squats
5 Elbow Rotations
90s Moderate Row/Bike
5 Kip Swing + 5 K2E
5 Strict Press
5 Stiff-Leg DL
5 Hang Power Clean
60s Mod./Fast Row/Bike
5 TTB
5 Power C&J
-----------
Build C&J to working Load
then...
7 Cal Bike
5 TTB
3 C&J
HANDLEBARS
4 RFT ~
21/15 Cal Bike (24/18 Cal Row)
15 TTB
7 Power Clean & Jerk (155#/105#)
AEROBIC CAPACITY
Run / Bike / Row ~ YOU CHOOSE...
4 Sets ~ 1:30 Work : 30s REST
4 Sets ~ 1:15 Work : 45s REST
4 Sets ~ 1:00 Work : 60s REST
This is a continuous clock...12 TOTAL Sets...
Trying to hold a steady pace thru each grouping of 4...if possible, try to increase intensity as work time decreases & REST time increases...
Daliege ~ Row & 135# C&J ~ 15:37
T.Wendt ~ (135#) ~ 19:56 / 27.5 Total Laps Running (2.1/4+ Miles!!!)
tb ~ 14:09 / 25 Total Laps Running (2 miles + 1 lap)
Split times for Handlebars = 3:08-6:58-10:32-14:09 / 21cal Bikes = 1:15-1:25-1:35-1:35 / TTB = UB
C&J = 4+1's / 3+1's / 2-2-2-1 / 3-2-2
Commit your life to the Lord, trust in Him and He will act, so that your justice breaks forth like the light, your cause like the noon-day sun. (from Psalm 37...excellent reflection!!!)
Monday, January 15, 2018
Catch-Up w/ the Dr.
Saturday...
Two Warriors went at it!!!
Oz & Casey...
OTM x 10min:
2 Power Cleans + 1 Split Jerk (climbing, I assume)
5 Rnds (On the 4min)
Score Slowest Rnd!
15 Pull Ups
18 Alt. DB Snatch (50#/35#)
15 Cal Row
Casey ~ 175# / 2:44 - 2:38 - 2:44 - 2:46 - 2:36 (impressive little cluster here!!!)
Oz ~ 185# / 2:30 - 2:31 - 2:36 - XX - XX
TODAY (Monday) ~ Just what the Dr. Ordered!!!
Warm-Up
Mobilize & Flex
2m SLOW Bike
5 Strict Pull + 10 HR Push + 15 OHS
30s Sampson (ea)
60s Moderate Bike
5 Snatch-Grip Stiff-Leg DL
5 S-G DL
5 Kip Swings
45s Mod. Bike
5 S-G Press
5 S-G Push Jerk
5 Hang Muscle Snatch
30s FAST BIKE
2 Hang Power Snatch
5 Pause OHS
---
3 Hang Squat Snatches
SNATCH WORK
5 x 3 S-G Sotts Press
5sets of: 1 OHS + 1 Snatch Balance
Then...
@ the 0:00 begin:
OTM x 11min
Snatch Complex = 1 Power Snatch + 1 Squat Snatch
3 waves ~ 1-2-3-R-2-3-4-R-3-4-5
@ the 15:00 begin:
OTM x 10min:
even = 14/10 Cal Bike
odd = 5 OHS (climbing, work to heavy as possible*)
*goal is to lift under shortness of breath...how well can you cycle strength w/ aerobic
@ the 35:00 mark begin:
DOCTOR's ORDERS
3 Rnds for Time:
50 Air Squats
35 HR Push Ups
20 Cal Row
Wendt ~ 155# Sn Complex / 185# OHS / 15:03
tb ~ 165# Snatch Complex / 190# OHS / 15:14 (4:58-10:13-15:14)
Not to us, Lord, not to us, but to Your name give the glory for the sake of Your love and Your truth...
Two Warriors went at it!!!
Oz & Casey...
OTM x 10min:
2 Power Cleans + 1 Split Jerk (climbing, I assume)
5 Rnds (On the 4min)
Score Slowest Rnd!
15 Pull Ups
18 Alt. DB Snatch (50#/35#)
15 Cal Row
Casey ~ 175# / 2:44 - 2:38 - 2:44 - 2:46 - 2:36 (impressive little cluster here!!!)
Oz ~ 185# / 2:30 - 2:31 - 2:36 - XX - XX
TODAY (Monday) ~ Just what the Dr. Ordered!!!
Warm-Up
Mobilize & Flex
2m SLOW Bike
5 Strict Pull + 10 HR Push + 15 OHS
30s Sampson (ea)
60s Moderate Bike
5 Snatch-Grip Stiff-Leg DL
5 S-G DL
5 Kip Swings
45s Mod. Bike
5 S-G Press
5 S-G Push Jerk
5 Hang Muscle Snatch
30s FAST BIKE
2 Hang Power Snatch
5 Pause OHS
---
3 Hang Squat Snatches
SNATCH WORK
5 x 3 S-G Sotts Press
5sets of: 1 OHS + 1 Snatch Balance
Then...
@ the 0:00 begin:
OTM x 11min
Snatch Complex = 1 Power Snatch + 1 Squat Snatch
3 waves ~ 1-2-3-R-2-3-4-R-3-4-5
@ the 15:00 begin:
OTM x 10min:
even = 14/10 Cal Bike
odd = 5 OHS (climbing, work to heavy as possible*)
*goal is to lift under shortness of breath...how well can you cycle strength w/ aerobic
@ the 35:00 mark begin:
DOCTOR's ORDERS
3 Rnds for Time:
50 Air Squats
35 HR Push Ups
20 Cal Row
Wendt ~ 155# Sn Complex / 185# OHS / 15:03
tb ~ 165# Snatch Complex / 190# OHS / 15:14 (4:58-10:13-15:14)
Not to us, Lord, not to us, but to Your name give the glory for the sake of Your love and Your truth...
Friday, January 12, 2018
GAME-DAY Fridays
OPEN Season is upon us...
Time to start thinking of registering for the CF OPEN
That means that fridays are VERY similar to competition...
IN FACT, you should attack every friday as a competition...strategize...gameplan...work to your strengths and work-thru your weaknesses! GET AFTER IT!!!
Warm-Up
Mobilize
3m Light Bike/Row
2 Rnds:
30s Spidey & Reach
30s Walkouts
30s Russian BB
10 OHS (light bar)
-----
BBWU
-----
Low Intensity
5 Cal Bike + 7 Thrusters
5 Cal Row + 7 Hang Squat Clean
5 Burpees + 7 OHS
Build to Working Wts...then...
5 Cal Bike + 3 Thrusters
5 Cal Row + 3 HSC
5 Bar-Faceing Burpees + 3 OHS
GUTS & GLORY (past HERE)
ALL For Time (continuous clock)
21-15-9
Cal Bike (airdyne) (15-10-5 Assult/Keiser or 80-60-40 D/U)
Thrusters
15-12-9
Cal Row
Hang Squat Clean
12-9-6
Bar-Facing Burpees
OHS
(95#/65#)
Syd ~ Got some rowing in...
Jones ~ Got her PL protocal done... DL & Squats!
Oz ~ FS(3-1-3-1-3-1)155&160-165-170 / 22:53
Casey ~ FS (Same as OZ) / Faster than Oz, then dropped the mic and walked out!!!
*These two had Cal. Row added to last round 12-9-6
Wendt ~ 18:06
tb ~ 18:41 (6:00-13:03-18:41)
Only in the Lord are just deeds and power.
Also...READ Ephesians 4:29-32 ~ Good advice!!!
Time to start thinking of registering for the CF OPEN
That means that fridays are VERY similar to competition...
IN FACT, you should attack every friday as a competition...strategize...gameplan...work to your strengths and work-thru your weaknesses! GET AFTER IT!!!
Warm-Up
Mobilize
3m Light Bike/Row
2 Rnds:
30s Spidey & Reach
30s Walkouts
30s Russian BB
10 OHS (light bar)
-----
BBWU
-----
Low Intensity
5 Cal Bike + 7 Thrusters
5 Cal Row + 7 Hang Squat Clean
5 Burpees + 7 OHS
Build to Working Wts...then...
5 Cal Bike + 3 Thrusters
5 Cal Row + 3 HSC
5 Bar-Faceing Burpees + 3 OHS
GUTS & GLORY (past HERE)
ALL For Time (continuous clock)
21-15-9
Cal Bike (airdyne) (15-10-5 Assult/Keiser or 80-60-40 D/U)
Thrusters
15-12-9
Cal Row
Hang Squat Clean
12-9-6
Bar-Facing Burpees
OHS
(95#/65#)
Syd ~ Got some rowing in...
Jones ~ Got her PL protocal done... DL & Squats!
Oz ~ FS(3-1-3-1-3-1)155&160-165-170 / 22:53
Casey ~ FS (Same as OZ) / Faster than Oz, then dropped the mic and walked out!!!
*These two had Cal. Row added to last round 12-9-6
Wendt ~ 18:06
tb ~ 18:41 (6:00-13:03-18:41)
Only in the Lord are just deeds and power.
Also...READ Ephesians 4:29-32 ~ Good advice!!!
Wednesday, January 10, 2018
HERO...1yr Later...
Last year... HERE
Lots has happened in a year...
I was at 365# last year... now just coming back from a low-back injury in November...
Dec. was basically recovery and NO strength work...
Now trying to gain strength and stamina back...
This sucks...
BUT...
It is not my will or plan...
Someone else is in charge...
I can only do what I have the ability to do...
And need to be smart doing it!!!
NO need to get injured in the weight room...
Training is suppose to prevent injuries...
Not create them...
Warm-Up
21-15-9
Cal Bike/Row
5 Wall Squats
10 Warriors
10 Good AM
7 Back Squats
5 Pausing Front Squats
2 Rep Deadlift
In 10 minutes get to a Heavy 2-Rep DL
5-4-3-2-2-repeat until time is up (climbing)
MARSTON
AMRAP in 20min:
1 DL* (315#/195#)
10 TTB
15 Bar-Facing Burpees
*85% of 1-RM (last year we did 365#)
SQUAT STAMINA
EMOM x 12:
o = 3 Front Squats
e = 6 Back Squats
(63% FS Max)
Oz ~ Began to workout...then had to go unclog a sink at his house...
Casey ~ XX / 8rnds + 7 @ 275#
Syd ~ 365# / 7rnds + 1
Z.Wendt ~ 365# / 7rnds + 1
tb ~ 340# / 7rnds + 21 / 185# for the Squat Stamina...
We can do no good without God's grace.
Lots has happened in a year...
I was at 365# last year... now just coming back from a low-back injury in November...
Dec. was basically recovery and NO strength work...
Now trying to gain strength and stamina back...
This sucks...
BUT...
It is not my will or plan...
Someone else is in charge...
I can only do what I have the ability to do...
And need to be smart doing it!!!
NO need to get injured in the weight room...
Training is suppose to prevent injuries...
Not create them...
Warm-Up
21-15-9
Cal Bike/Row
5 Wall Squats
10 Warriors
10 Good AM
7 Back Squats
5 Pausing Front Squats
2 Rep Deadlift
In 10 minutes get to a Heavy 2-Rep DL
5-4-3-2-2-repeat until time is up (climbing)
MARSTON
AMRAP in 20min:
1 DL* (315#/195#)
10 TTB
15 Bar-Facing Burpees
*85% of 1-RM (last year we did 365#)
SQUAT STAMINA
EMOM x 12:
o = 3 Front Squats
e = 6 Back Squats
(63% FS Max)
Oz ~ Began to workout...then had to go unclog a sink at his house...
Casey ~ XX / 8rnds + 7 @ 275#
Syd ~ 365# / 7rnds + 1
Z.Wendt ~ 365# / 7rnds + 1
tb ~ 340# / 7rnds + 21 / 185# for the Squat Stamina...
We can do no good without God's grace.
Tuesday, January 9, 2018
Large Group Session
Lots of people in today...Syd, Tonn, Daliege, Oz, Wendt x 2 GOOD DAY!!!
Warm-Up
Roll/Mobilize
15 Cal Row
12 Cal Bike
9 Shuttles (10m ea)
-----
2 Rnds
20 Single Jump Ropes
3 STRICT Pull Ups
6 HR Push Ups
9 Slow Air Squats
20 Single Jump Ropes
15 Abmat Sit Ups
-----
3 Rnds (gradually increase intensity)
5 Cal Row
5 Cal Bike
5 Shuttles (10m ea)
60s b/t Rnds
------
GHD + HSPU Work
6 Sets of 60s Work
10 GHD Sit Ups + Max Kipping HSPU*
Rest 30s b/t Sets (so every 90s...you are beginning GHD)
* If not Kipping, Pick DB's that you could do 12-15 times when fresh...& STRICT DB PRESS!
Volume is focus today!
TRI-SPRINT INTERVALS
5 x 4min ON / 4min OFF
30/20 Cal Row
20/14 Cal Bike
Max 10m Shuttle Sprints (down=1, back=2,down=3)
Oz ~ In and moving today...
Val ~ Did some repeated warm up work then on DB's
Syd ~ Did the Tri-Sprint...no idea what he had running reps...but was sweating good!
Daliege ~ missed #'s on first interval ~ ??(20ish)-25-22-21-22 (112+ Total)
T.Wendt ~ XX / 26-26-24-23-24 (123 Total)
Z.Wendt ~ XX / 20-16-13-11-14 (74 Total)
tb ~ 35# DB's ~ 13-12-10-9-10-11 (65 Total) / 20-16-16-16-18 (86 Total)
30cal Rows = 1:15/1:09/1:08/1:22/1:18
20cal Bikes = 1:25/1:28/1:30/1:19/1:28
May Your love be upon us, O Lord, as we place all our hope in You.
Warm-Up
Roll/Mobilize
15 Cal Row
12 Cal Bike
9 Shuttles (10m ea)
-----
2 Rnds
20 Single Jump Ropes
3 STRICT Pull Ups
6 HR Push Ups
9 Slow Air Squats
20 Single Jump Ropes
15 Abmat Sit Ups
-----
3 Rnds (gradually increase intensity)
5 Cal Row
5 Cal Bike
5 Shuttles (10m ea)
60s b/t Rnds
------
GHD + HSPU Work
6 Sets of 60s Work
10 GHD Sit Ups + Max Kipping HSPU*
Rest 30s b/t Sets (so every 90s...you are beginning GHD)
* If not Kipping, Pick DB's that you could do 12-15 times when fresh...& STRICT DB PRESS!
Volume is focus today!
TRI-SPRINT INTERVALS
5 x 4min ON / 4min OFF
30/20 Cal Row
20/14 Cal Bike
Max 10m Shuttle Sprints (down=1, back=2,down=3)
Oz ~ In and moving today...
Val ~ Did some repeated warm up work then on DB's
Syd ~ Did the Tri-Sprint...no idea what he had running reps...but was sweating good!
Daliege ~ missed #'s on first interval ~ ??(20ish)-25-22-21-22 (112+ Total)
T.Wendt ~ XX / 26-26-24-23-24 (123 Total)
Z.Wendt ~ XX / 20-16-13-11-14 (74 Total)
tb ~ 35# DB's ~ 13-12-10-9-10-11 (65 Total) / 20-16-16-16-18 (86 Total)
30cal Rows = 1:15/1:09/1:08/1:22/1:18
20cal Bikes = 1:25/1:28/1:30/1:19/1:28
May Your love be upon us, O Lord, as we place all our hope in You.
Monday, January 8, 2018
Warming Up...
The weather, that is...plus we are HOT at CrossFit WR...getting work done everyday!!!
Multiple levels of people working out and getting better...
Oz & Casey...early birds!
Autum Johns...student that is putting in great time and getting results
Wendt Bros...as always when Tyler is in town...
Syd & Tonn...been seen on Tue, Thur & Fridays
Daliege...Tue & Thursdays
Ocasionally Stan...
Warm-Up
Mobility/Flex
3 Laps Jogging
5 Strict Pull Ups
10 HR Push Ups
15 OHS w/ light bar
2 Laps Jogging
5 Snatch-Grip Stiff-Leg DL
5 S-G DL
5 Kip Swings
1 Lap Jog
5 S-G Behind Neck Strict Press
5 S-G Behind Neck Push Jerk
5 Muscle Snatches
1 Lap Run
2 Hang Power Snatches
5 OHS
...rest
3 Hang Squat Snatches
(all just a 45# Bar)
SNATCH
OTM x 11min
2 Hang Squat Snatches
3 x 3 wave cycle (4th min = REST)
1-2-3-R-2-3-4-R-4-5-6 (climbing like this)
ICEBREAKER ~ Part #1 (Running Clock...@ the 0:00)
AMRAP in 9min:
10 Hang Squat Snatches (75/55)
30 D/U
ICEBREAKER ~ Part #2 (Running Clock...Begin @ 20:00)
OTM x 9min:
"#" Thrusters (95/65) +
"#" C2B +
"#" Bar-Facing Burpees
L-1 = 5's (15 total) / L-2 = 4's (12 total) / L-3 = 3's (9 total)
Feel free to "mix & match"...i.e. ~ 5 Thrusters + 3 C2B + 4 BFB...
Work to your strengths, push your weakness...
Just be sure to be completed by the 45s mark...leave a minimum of 15s rest. If you finish earlier, great!
Part #2 is designed to work on smooth, quick transitions and stamina...
A. Johns ~ Squat 135# x 5 / Part #1 Scaled (10 OHS@45# + 35 singles) ~ 6 Rnds + 4 OHS
Casey ~ HSS ~ 125# / 5 Rnds + 13reps (10min AMRAP) / Pull Ups 9-12-15-2m R-6-9-12
Oz ~ HSS ~ 145# / 6 Rnds + 1rep (10min AMRAP) / PU 9-12-15-2m R-6-9-12
Z.Wendt ~ HSS ~ 145# / 6 Rnds + 5reps / 4's all the way thru (108 Total Reps)
T.Wendt ~ HSS ~ 175# / 7 Rnds + 15reps / 5's all the way (135 Total Reps)
tb ~ HSS ~ 145# (belt) / 6 Rnds / 4-4-4-3-3-3-3-4-4 (sheez...96 Total Reps ~ wish I would have "mixed & matched"...4-4-3 all the way or 4-5-3...burpees are just S-L-O-W for me!!! So were thrusters! Zach had 4 in the time it took me to get 3!)
Jesus Christ, Son of the living God, have mercy on me, a sinner!
Multiple levels of people working out and getting better...
Oz & Casey...early birds!
Autum Johns...student that is putting in great time and getting results
Wendt Bros...as always when Tyler is in town...
Syd & Tonn...been seen on Tue, Thur & Fridays
Daliege...Tue & Thursdays
Ocasionally Stan...
Warm-Up
Mobility/Flex
3 Laps Jogging
5 Strict Pull Ups
10 HR Push Ups
15 OHS w/ light bar
2 Laps Jogging
5 Snatch-Grip Stiff-Leg DL
5 S-G DL
5 Kip Swings
1 Lap Jog
5 S-G Behind Neck Strict Press
5 S-G Behind Neck Push Jerk
5 Muscle Snatches
1 Lap Run
2 Hang Power Snatches
5 OHS
...rest
3 Hang Squat Snatches
(all just a 45# Bar)
SNATCH
OTM x 11min
2 Hang Squat Snatches
3 x 3 wave cycle (4th min = REST)
1-2-3-R-2-3-4-R-4-5-6 (climbing like this)
ICEBREAKER ~ Part #1 (Running Clock...@ the 0:00)
AMRAP in 9min:
10 Hang Squat Snatches (75/55)
30 D/U
ICEBREAKER ~ Part #2 (Running Clock...Begin @ 20:00)
OTM x 9min:
"#" Thrusters (95/65) +
"#" C2B +
"#" Bar-Facing Burpees
L-1 = 5's (15 total) / L-2 = 4's (12 total) / L-3 = 3's (9 total)
Feel free to "mix & match"...i.e. ~ 5 Thrusters + 3 C2B + 4 BFB...
Work to your strengths, push your weakness...
Just be sure to be completed by the 45s mark...leave a minimum of 15s rest. If you finish earlier, great!
Part #2 is designed to work on smooth, quick transitions and stamina...
A. Johns ~ Squat 135# x 5 / Part #1 Scaled (10 OHS@45# + 35 singles) ~ 6 Rnds + 4 OHS
Casey ~ HSS ~ 125# / 5 Rnds + 13reps (10min AMRAP) / Pull Ups 9-12-15-2m R-6-9-12
Oz ~ HSS ~ 145# / 6 Rnds + 1rep (10min AMRAP) / PU 9-12-15-2m R-6-9-12
Z.Wendt ~ HSS ~ 145# / 6 Rnds + 5reps / 4's all the way thru (108 Total Reps)
T.Wendt ~ HSS ~ 175# / 7 Rnds + 15reps / 5's all the way (135 Total Reps)
tb ~ HSS ~ 145# (belt) / 6 Rnds / 4-4-4-3-3-3-3-4-4 (sheez...96 Total Reps ~ wish I would have "mixed & matched"...4-4-3 all the way or 4-5-3...burpees are just S-L-O-W for me!!! So were thrusters! Zach had 4 in the time it took me to get 3!)
Jesus Christ, Son of the living God, have mercy on me, a sinner!
Saturday, January 6, 2018
Sat. Work
Warm Up
Thoracic
Med Ball Thoracic
Banded Shoulder
Quads / Adductors
Couch
Pigeon
-----
3 Rnd ~
30 single Jump Ropes
15 Cal Row
12 Abmat Sit Ups
9 Slow Good AM's (10# plate)
-----
BB Warm-Up
-----
Clean & Jerk Work
3-5 x 3 Split Jerk STRICT Press
3-5 x 3 Tall Jerk
3 Cleans + 3 Front Squats + 3 Jerks
2 Cleans + 2 Front Squats + 2 Jerks
1 Clean + 1 Front Squat + 1 Jerk
Then...
EMOM for 7-10:
Squat Clean & Jerk (climbing till heavy)
*if it feels good go for it, if not spend last 3 sets around 80% or heavy)
HARD PASS (team of 3)
AMRAP in 25min:
100 Cal Row
100 Deadlifts
80 Cal Row
80 Hang Power Cleans
60 Cal Row
60 Front Squats
40 Cal Row
40 Push Jerk
20 Cal Row
20 Clusters*
*Squat-Clean Thruster
Rx ~ 135# / 95#
Doing this Alone?
Hard Pass (Indy) is still an AMRAP in 25min:
50-40-30-20-10 for Reps of each corresponding row & exercise
Wt. Changes ~ Rx = 115#/80#
Luckily, I had the Wendt Brothers in to workout with today... They saved my A$$!!! Two monster workers, AND we played to each others strengths! Row was just to get us tired out...the real work is on the barbell...everyone played their part... Mine was that of the weakling! I save it all for a few clusters...but that was nothing compared to the WORK put in during the WOD!!!
We DID complete 1 full round and got back on the rower for this...It was (and always is, when you do a team workout) awesome!
Tyler W ~ 225# C&J
Zach W ~ 205# C&J
tb ~ 195# C&J
TEAM of Wendt, Wendt & Biolo = 1 full rnd + 60 cal row
some break downs of the work (or lack of work) done...
Row was usually broken into 20 or 15 calories of work then rotated...
BB Reps(for the most part) were 5-10's some 15's & 20's
AND sometimes I screwed it up with 6, 7 or 12...HA!
DL ~ tb=20 / ZW=45 / TW=35
HPC ~ tb=23 / ZW=20 / TW=37
60 cal Row ~ ZW took the first 15 cals then not on rower, knowing he would do more FS!
FS ~ tb=12 / ZW=28 / TW=20
PJ ~ tb=12 / ZW=5 / TW=23
20 cal Row ~ ZW did the FULL 20 Cals on this round so TW and I could get after the clusters
Cl ~ tb=11 / ZW=3 / TW=6
Total BB REPS ~ tb=78 / ZW=101 / TW=121
Only question is this...Was the TEAM of Oz & Drake in today??? If so, did any work get done and was there a winner?
Ok...found it on my desk...
Oz & Casey
33 Cal Row + 33 DL
27 Cal Row + 27 HPC
20 Cal Row + 20 FS
13 Cal Row + 13 PJ
6 Cal Row + 6 Clusters
Row ~ Same time / Alt. Sets-Reps
OTM x 10min (5 sets)
odd = 7 OHS (95/65)
even = 7 TTB
OZ & Casey ~ 21:44 / 35 Total OHS & TTB each
My strength & my courage is the Lord, and He has been my savior.
Thoracic
Med Ball Thoracic
Banded Shoulder
Quads / Adductors
Couch
Pigeon
-----
3 Rnd ~
30 single Jump Ropes
15 Cal Row
12 Abmat Sit Ups
9 Slow Good AM's (10# plate)
-----
BB Warm-Up
-----
Clean & Jerk Work
3-5 x 3 Split Jerk STRICT Press
3-5 x 3 Tall Jerk
3 Cleans + 3 Front Squats + 3 Jerks
2 Cleans + 2 Front Squats + 2 Jerks
1 Clean + 1 Front Squat + 1 Jerk
Then...
EMOM for 7-10:
Squat Clean & Jerk (climbing till heavy)
*if it feels good go for it, if not spend last 3 sets around 80% or heavy)
HARD PASS (team of 3)
AMRAP in 25min:
100 Cal Row
100 Deadlifts
80 Cal Row
80 Hang Power Cleans
60 Cal Row
60 Front Squats
40 Cal Row
40 Push Jerk
20 Cal Row
20 Clusters*
*Squat-Clean Thruster
Rx ~ 135# / 95#
Doing this Alone?
Hard Pass (Indy) is still an AMRAP in 25min:
50-40-30-20-10 for Reps of each corresponding row & exercise
Wt. Changes ~ Rx = 115#/80#
Luckily, I had the Wendt Brothers in to workout with today... They saved my A$$!!! Two monster workers, AND we played to each others strengths! Row was just to get us tired out...the real work is on the barbell...everyone played their part... Mine was that of the weakling! I save it all for a few clusters...but that was nothing compared to the WORK put in during the WOD!!!
We DID complete 1 full round and got back on the rower for this...It was (and always is, when you do a team workout) awesome!
Tyler W ~ 225# C&J
Zach W ~ 205# C&J
tb ~ 195# C&J
TEAM of Wendt, Wendt & Biolo = 1 full rnd + 60 cal row
some break downs of the work (or lack of work) done...
Row was usually broken into 20 or 15 calories of work then rotated...
BB Reps(for the most part) were 5-10's some 15's & 20's
AND sometimes I screwed it up with 6, 7 or 12...HA!
DL ~ tb=20 / ZW=45 / TW=35
HPC ~ tb=23 / ZW=20 / TW=37
60 cal Row ~ ZW took the first 15 cals then not on rower, knowing he would do more FS!
FS ~ tb=12 / ZW=28 / TW=20
PJ ~ tb=12 / ZW=5 / TW=23
20 cal Row ~ ZW did the FULL 20 Cals on this round so TW and I could get after the clusters
Cl ~ tb=11 / ZW=3 / TW=6
Total BB REPS ~ tb=78 / ZW=101 / TW=121
Only question is this...Was the TEAM of Oz & Drake in today??? If so, did any work get done and was there a winner?
Ok...found it on my desk...
Oz & Casey
33 Cal Row + 33 DL
27 Cal Row + 27 HPC
20 Cal Row + 20 FS
13 Cal Row + 13 PJ
6 Cal Row + 6 Clusters
Row ~ Same time / Alt. Sets-Reps
OTM x 10min (5 sets)
odd = 7 OHS (95/65)
even = 7 TTB
OZ & Casey ~ 21:44 / 35 Total OHS & TTB each
My strength & my courage is the Lord, and He has been my savior.
Friday, January 5, 2018
Burpees & STAMINA
Warm-Up
3m Light Bike/Row
3 Alt. Spidey & Reach
4 Walkouts
5 Russian BB Makers
6 Wall Squats
7 Push Ups
5 Burpee Box Jump Overs (low intensity)
30s Rest
4 BBJO (med intensity)
30s Rest
3 BBJO (fast)
BBJO Baseline
AMRAP in 2:30 ~ Burpee Box Jump Overs
60s REST
AMRAP in 1:30 ~ BBJO
60s REST
AMRAP in :30 ~ BBJO
(24"/20" ~ Games Standards)
STAMINA BUILDER*
*Goal here is to go UB or utilize large sets w/ minimal rest (use the remainder of the 2m as rest vs. spreading the entire thing out)
Continuously Running Clock
3 Rnds ~
0-2 min ~ 24 Alt. DB Snatch (50/35 ~ games standards)
2-4 min ~ 24 Wall Balls (20/14)
4-5 min ~ MAX Bar Muscle Ups (use as many sets as needed)
5-6 min ~ REST
Johns ~ 19-11-6 (36) / XX
Z.Wendt ~ 30-20-11 (61) / 24's UB & 5-5-5 (15 Total Bar MU)
tb ~ 23-18-10 (51) / 24's UB & 10[5-3-2]-9[3-3-3]-8[3-3-2] (27 Total Bar MU)
OZ & Casey
FSquat ~
3-1-3-1-3-1
Completed
Baseline STRICT Pull Ups
5 Rnds ~ MAX STRICT Pull Ups (OTM)
STAMINA
OTM x 12
1 ~ 21 Cal Row
2 ~ 18 Cal Row
3 ~ 15 Cal Row
4 ~ REST
Casey ~ 7-3-3-3-3 (19 STRICT PU) / Stamina completed
Oz ~ 8-4-4-5-6 (27 STRICT PU) / Stamina completed
Oz did not like this today...due to no winner... BUT, could count the Strict PU "test" as a competition...Then we have a winner...
Competition only makes us better...throw those strict PU's in with an 800m run between and Casey has a chance...w/o it...Oz wins in the strength (pulling) department...
But he is correct...this stamina building stuff just does not allow for great competition... Just good GRIND, which the mind needs every once in a while as well...
There is no just and saving God but me. ~ The Lord to Isaiah (as read in the book of Isaiah ch. 45)
3m Light Bike/Row
3 Alt. Spidey & Reach
4 Walkouts
5 Russian BB Makers
6 Wall Squats
7 Push Ups
5 Burpee Box Jump Overs (low intensity)
30s Rest
4 BBJO (med intensity)
30s Rest
3 BBJO (fast)
BBJO Baseline
AMRAP in 2:30 ~ Burpee Box Jump Overs
60s REST
AMRAP in 1:30 ~ BBJO
60s REST
AMRAP in :30 ~ BBJO
(24"/20" ~ Games Standards)
STAMINA BUILDER*
*Goal here is to go UB or utilize large sets w/ minimal rest (use the remainder of the 2m as rest vs. spreading the entire thing out)
Continuously Running Clock
3 Rnds ~
0-2 min ~ 24 Alt. DB Snatch (50/35 ~ games standards)
2-4 min ~ 24 Wall Balls (20/14)
4-5 min ~ MAX Bar Muscle Ups (use as many sets as needed)
5-6 min ~ REST
Johns ~ 19-11-6 (36) / XX
Z.Wendt ~ 30-20-11 (61) / 24's UB & 5-5-5 (15 Total Bar MU)
tb ~ 23-18-10 (51) / 24's UB & 10[5-3-2]-9[3-3-3]-8[3-3-2] (27 Total Bar MU)
OZ & Casey
FSquat ~
3-1-3-1-3-1
Completed
Baseline STRICT Pull Ups
5 Rnds ~ MAX STRICT Pull Ups (OTM)
STAMINA
OTM x 12
1 ~ 21 Cal Row
2 ~ 18 Cal Row
3 ~ 15 Cal Row
4 ~ REST
Casey ~ 7-3-3-3-3 (19 STRICT PU) / Stamina completed
Oz ~ 8-4-4-5-6 (27 STRICT PU) / Stamina completed
Oz did not like this today...due to no winner... BUT, could count the Strict PU "test" as a competition...Then we have a winner...
Competition only makes us better...throw those strict PU's in with an 800m run between and Casey has a chance...w/o it...Oz wins in the strength (pulling) department...
But he is correct...this stamina building stuff just does not allow for great competition... Just good GRIND, which the mind needs every once in a while as well...
There is no just and saving God but me. ~ The Lord to Isaiah (as read in the book of Isaiah ch. 45)
Wednesday, January 3, 2018
Work Day!
Warm-Up
15-12-9 ~ Cal Row or Bike
5 Wall Squats
30s Warriors
20 D/U
-----
BB Warm-Up
-----
0:00-20:00 ~ HSPU & D/U Work
OTM x 12 (6 Rnds)
odd = x*# of D/U (no more than 40s work)
even = 30s of HSPU (kipp or Strict)
*where x is 10,20,30,40 or 50...pick a # that you feel you can get thru all rounds
20:00 - 40:00 SQUAT STAMINA
OTM x 12min (6 Rnds)
odd = 3 Front Squats
even = 6 Back Squats
(aim for 60% of Max Front Squat)
40:00-50:00 ~ Pausing Power Clean (Form & Technique)
7 Minutes to work to a Moderate Wt of 3-Pause* Power Cleans
* 2sec Pause at Knees, Mid-Thigh & Receiving
THREE WHEELS
AMRAP in 3min:
10/7 Cal Bike
12 Power Cleans (115/80)
~ 3M REST
AMRAP in 3min:
10/7 Cal Bike
8 Power Cleans (135/95)
~ 3M REST
AMRAP in 3min:
10/7 Cal Bike
4 Power Cleans (165/110)
LITTLE ADJUSTMENT FOR CASEY & OZ
OTM x 8 ~ Snatch Balance (95-105-115-125 2m @ each)
6 x 3 ~ Hang SQT Snatch (climbing)
Three Rudders
AMRAP in 3min:
15 Cal Row
12 Snatch (95/65)
~ 3M REST
AMRAP in 3min:
15 Cal Row
8 Snatch (115/80)
~ 3M REST
AMRAP in 3min:
15 Cal Row
4 Snatch (135/95)
Casey ~ Complete / 115# HSS / 1+15...1+15...1+15 (@125#)
Oz ~ Complete / 125# HSS / 1+18...1+16...1+8
Z.Wendt ~ 9's on all HSPU but last...8 / no squat / 175# Pause Clean / 2+5...2+10...2+9
tb ~ 4strict HSPUx3...3x3 50D/Uall / 165# w/Belt / 175# Pause Clean no belt / 2+10...2+11...3+3
Some trust in chariots or horses, but we in the name of the Lord.
15-12-9 ~ Cal Row or Bike
5 Wall Squats
30s Warriors
20 D/U
-----
BB Warm-Up
-----
0:00-20:00 ~ HSPU & D/U Work
OTM x 12 (6 Rnds)
odd = x*# of D/U (no more than 40s work)
even = 30s of HSPU (kipp or Strict)
*where x is 10,20,30,40 or 50...pick a # that you feel you can get thru all rounds
20:00 - 40:00 SQUAT STAMINA
OTM x 12min (6 Rnds)
odd = 3 Front Squats
even = 6 Back Squats
(aim for 60% of Max Front Squat)
40:00-50:00 ~ Pausing Power Clean (Form & Technique)
7 Minutes to work to a Moderate Wt of 3-Pause* Power Cleans
* 2sec Pause at Knees, Mid-Thigh & Receiving
THREE WHEELS
AMRAP in 3min:
10/7 Cal Bike
12 Power Cleans (115/80)
~ 3M REST
AMRAP in 3min:
10/7 Cal Bike
8 Power Cleans (135/95)
~ 3M REST
AMRAP in 3min:
10/7 Cal Bike
4 Power Cleans (165/110)
LITTLE ADJUSTMENT FOR CASEY & OZ
OTM x 8 ~ Snatch Balance (95-105-115-125 2m @ each)
6 x 3 ~ Hang SQT Snatch (climbing)
Three Rudders
AMRAP in 3min:
15 Cal Row
12 Snatch (95/65)
~ 3M REST
AMRAP in 3min:
15 Cal Row
8 Snatch (115/80)
~ 3M REST
AMRAP in 3min:
15 Cal Row
4 Snatch (135/95)
Casey ~ Complete / 115# HSS / 1+15...1+15...1+15 (@125#)
Oz ~ Complete / 125# HSS / 1+18...1+16...1+8
Z.Wendt ~ 9's on all HSPU but last...8 / no squat / 175# Pause Clean / 2+5...2+10...2+9
tb ~ 4strict HSPUx3...3x3 50D/Uall / 165# w/Belt / 175# Pause Clean no belt / 2+10...2+11...3+3
Some trust in chariots or horses, but we in the name of the Lord.
Tuesday, January 2, 2018
D-30
Nice way to come into the New Year...
Dirty 30...some past attempts HERE & HERE
Warm-Up
Roll/Mobilize
30s Singles
1 Rnd of STRICT Cindy
BBWU
1 Rnd of Low Intensity
6 Step-Ups & Step Downs
5 Pull Ups
5 KBS
5 Front Squats
5 TTB
5 Push Press
5 Deadlift
5 Wall Balls
5 Burpees
10 D/U
(45# Bar)
1 Rnd Mod Intensity
5 Reps...same as above but @ Working Wts
DIRTY 30
For Time:
30 Box Jumps (24/20)
30 C2B
30 KBS (55/35)
30 Front Squats (95/65)
30 TTB
30 Push Press (95/65)
30 Deadlift (95/65)
30 Wall Balls (20/14)
30 Bar-Facing Burpees
30 D/U
Casey ~ 21:00
Oz ~ 25:00
Z.Wendt ~ 24:56
Daliege ~ 21:59
tb ~ 21:20
Completion Times (*=longer rest after this round)
1:42 (10-10-10)
3:07 (10-8-4-4-4)
4:50 (8-8-8-6)
8:00* (8-8-8-6)
*did not start next till 8:45
10:30 (10-4-6-6-4)
12:30 (12-10-8)
14:11* (8-7-5-5-5)
*did not start next till 15:00
17:30* (8-7-5-5-5)
*did not start next till 18:00
19:43 (slow & consistent)
21:20
God is good!
Dirty 30...some past attempts HERE & HERE
Warm-Up
Roll/Mobilize
30s Singles
1 Rnd of STRICT Cindy
BBWU
1 Rnd of Low Intensity
6 Step-Ups & Step Downs
5 Pull Ups
5 KBS
5 Front Squats
5 TTB
5 Push Press
5 Deadlift
5 Wall Balls
5 Burpees
10 D/U
(45# Bar)
1 Rnd Mod Intensity
5 Reps...same as above but @ Working Wts
DIRTY 30
For Time:
30 Box Jumps (24/20)
30 C2B
30 KBS (55/35)
30 Front Squats (95/65)
30 TTB
30 Push Press (95/65)
30 Deadlift (95/65)
30 Wall Balls (20/14)
30 Bar-Facing Burpees
30 D/U
Casey ~ 21:00
Oz ~ 25:00
Z.Wendt ~ 24:56
Daliege ~ 21:59
tb ~ 21:20
Completion Times (*=longer rest after this round)
1:42 (10-10-10)
3:07 (10-8-4-4-4)
4:50 (8-8-8-6)
8:00* (8-8-8-6)
*did not start next till 8:45
10:30 (10-4-6-6-4)
12:30 (12-10-8)
14:11* (8-7-5-5-5)
*did not start next till 15:00
17:30* (8-7-5-5-5)
*did not start next till 18:00
19:43 (slow & consistent)
21:20
God is good!
Subscribe to:
Posts (Atom)