Bunny Hill

Time for a partner WOD today...

Team of 3...no problem...

Wendt ~ Brehm ~ Biolo all showed up for a WOD today...PERFECT!

Warm Up

2 Rnds (Increase the cadence on bike in 2nd rnd)

30s Bike + 30s Scap Retractions

30s Bike + 30s Spidey & Reach

30s Bike + 30s Wall Squats

----------------

BB Warm-Up

---------------

BUNNY HILL

Team of 3, For Time:

600m Wreckbag Run (50/35#) + 6 Rope Climbs + 20 Squat Cleans (135/95)

600m Wreckbag Run (50/35#) + 9 Rope Climbs + 35 Squat Cleans (135/95)

600m Wreckbag Run (50/35#) + 12 Rope Climbs + 50 Squat Cleans (135/95)

~ We used a 50# Slamball!!!

Individual Bunny Hill

800m Run + 3 Rope Climbs + 9 Squat Cleans (135/95)

800m Run + 3 Rope Climbs + 12 Squat Cleans (135/95)

800m Run + 3 Rope Climbs + 15 Squat Cleans (135/95)

Stopwatch malfunctioned and said 4:26 at finish... Stinkin' stopwatch!!!

By my best guess...we were 18:30-20:00.... Under 20min guaranteed!!!

Maybe even under 18:30, but I would take that...

Wendt and Brehm are cardio machines... I could not even keep up jogging the 600m when they were holing the 50# Ball...jeez!!!

We split the rope climbs and just went singles there...

For Sqt Cleans...worked fast and efficiently... small chunks (5-7 reps was the usual) and just rotated...

GREAT little TEAM WOD!!! Even better once it was finished...

Good stuff HERE...By Team Fearless!

Take a listen and be motivated!!! I love the motivation stuff...BUT, always remember, it is not JUST YOU!!! There is someone greater out there that really helps you out...have FAITH in that as well.

"For the foolishness of God is wiser than human wisdom, and the weakness of God is stronger than human strength." ~ 1 Cor. 1:25

GOOD FRIDAY...

But He was pierced for our offenses, crushed for our sins;
upon Him was the chastisement that makes us whole,
by His stripes we were healed.
Isaiah 53:5

Realize that this is Good Friday...not Good b/c of what happened, but Good b/c of what is coming!!!
GOOD day to work!
GOOD day to reflect!
GOOD day to be grateful!
Luckily we know what is coming...imagine the Jews in Jesus day... They thought a Messiah was coming to save them (He was, and did, btw!)...a "warrior" Messiah that would crush the opponent in their physical world...well, that did not happen and they turned on him in an instant! Sound like any society we know?!?!
"Give me what I want, when I want it."
If it is not quick and easy...MOST of society wants nothing to do with it!

Fortunately, CrossFit WOD's are never quick & easy...sometimes quick, but NEVER easy!
Life is about faith, discipline & hard work!

Today...Shawn Brehm came in to get a WOD... He will be a great addition to the AnythingOnce family... He did the Open scaled this year (and is in the Old Man category, like me), but I'll tell you this...If/when he decides to go Rx, he will be a force to be reckoned with!!!
He has been doing CF in his garage, and will continue, but we could see him with us on Fridays...

Warm-Up
3 Rnds ~
60s Light Row
5 Scap Retractions + 1-2 Strict Pull Ups
7 Push Ups
9 OHS w/ dowel pass thrus
---------------
2 Rnds of 30s ea:
Warrior Stretch
Sampson Stretch (15s ea)
Walkouts
--------------
Snatch Grip BB WU
--------------
POWER TRIP
AMRAP in 15min:
15 Power Snatches (95/65)
30 Wall Balls (20/14)
60 D/U

Casey ~ 3rnds + 4 Reps
Z.Wendt ~ 3rnds + 1 Rep
S.Brehm ~ 3rnds + 12 Reps (75#PS / 120 singles)
tb ~ 3rnds + 14 Reps
(PS= 12-3s / 12-3s / 8-4-3s / WB=8-8-7-7 / 11-10-9 / 12-9-9)
I think my first wall balls were faster...took too big of chunks on rnd 2 & 3...

50-50

Warm-Up
3 Rnds:
90s Light Row
5 Hand Release Push Ups
10 Slow Air Squats
30s Sampson (ea way)
-----------------
BB Warm-Up
----------------
50/50
Teams of 3:
AMRAP in 7min:
Push Press
50 @115/80
50 @ 135/95
Max Reps @ 155/105
~ 3 Minutes REST
AMRAP in 7min:
Back Squat
50 @135/95
50 @ 155/105
Max Reps @ 185/135
~ 3 Minutes REST
AMRAP in 7min:
Hang Power Cleans
50 @115/80
50 @ 135/95
Max Reps @ 155/105

Individual Version:
AMRAP in 7min:
Push Press
21 @115/80
21 @ 135/95
Max Reps @ 155/105
~ 3 Minutes REST
AMRAP in 7min:
Back Squat
21 @135/95
21 @ 155/105
Max Reps @ 185/135
~ 3 Minutes REST
AMRAP in 7min:
Hang Power Cleans
21 @115/80
21 @ 135/95
Max Reps @ 155/105

Z.Wendt ~ 21-19 / 21-21-15 / elbow gave him trouble...
tb ~ 21-21-X / 21-21-10 / 21-21-8

Amazingly...this was the workout that began my string of low-back injuries...HERE
It had a little heavier weights than this time around and did Front Squats instead of Back Squats...
I was feeling great and strong at the time and NOT listening to my body...I did not wear a belt as my back was starting to get sore/numb (in a good way) and it cost me... Today...did the entire workout with a belt...and was good...
NOW, ironically...Wendt had to cash-out during HPC's...his elbow was hurting...he's been throwing for baseball a lot and it is irritated...

God indeed is my savior; I am confident and unafraid.

Christine

2015 HERE
2017 HERE

Deload Week... 5 weeks of Open will take it's toll... Just back to the basics...
Great intensity...Low volume...

Warm-Up
12-9-6 Cals on Bike
5 Spidey & Reach after 12
5 Walkouts after 9
BBWU after 6

2 Rnds:
200m Row
6 DL (135/95)
6 Box Jumps
-------------
Christine
3 RFT:
500m Row
12 DL (BWT)
21 Box Jumps (20")

A.Johns ~ 14:?? (135#)
Z.Wendt ~ 10:14 (175#)! Beat his bro from 2015!!!
tb ~ 11:23 (195#)

All I know is that I did not look up the old times... Zach did and all he saw was T.Wendt had 10:44... SO that is what he had to race to beat!!! Ha...brothers competing over time!!! Awesome...

Do not fear, you worm Jacob, you maggot Israel;
I will help you; the Holy One of Israel is your redeemer.

18.5...

One and Done...
At the WFCA Coaches Clinic Thursday-Friday-Saturday...
Home on Sunday...
Normally, I would have tried to join someone's Friday Night Lights...but I was tired from the clinic (late nights visiting and "clinic" work with fellow coaches)

So...it comes down to this...

18.5 is 12.5 is 11.6...
Now we did 12.5 (here) even though were were not IN THE OPEN in 2012 (2013 was our first year joining it, BTW)

Warm-Up
3 Rnds (low intensity)
1m Bike
5 Scap Retractions + 1-2 strict Pull Ups
7 Push Ups
10 Slow Air Squats
----------------
2 Rnds:
30s Warriors
30s Sampson (15s ea)
30s Walkouts
----------------
BB WU
---------------
3 Rnds:
5 Thrusters (45/35)
1-3 Pull Ups
--------------
2 Rnds (1/2 working wt)
4 Thrusters (80/55)
1-3 C2B Pull Ups
--------------
2 Rnds:
3 Thrusters (135/95)
3 C2B Pull Ups
REST 3-5 Minutes....

18.5
AMRAP in 7min:
3-6-9...ascending by 3's...
Thrusters (100#/65#)
C2B Pull Ups

BE METHODICAL...break PU early...do not hold breath on PU or Thrusters...BREATH!!!
Goal was 3 & 6 in 60s...9's done by 2m...12's finished in 2m (by the 4m mark)...then chip away at the 15's...giving yourself a chance at some thrusters in the Rnd of 18!!!
Completing 18 Thrusters will be a goal for NEXT open season...I watched a video of Brooke Wells finishing her set of 12's in 1:50...WOW!!! My goal is to be able to get Thrusters & Pull Ups (30 reps) in 2min or less... 3 x 10 / 3-6-9-12 / 15-15 / 5 x 6 / etc.

A.Johns ~
Z.Wendt ~ 99 Reps... improved from 86 reps from Friday...
tb ~ 99 Reps... PR...better by 3 reps... Happy!

Grace to you and Peace from God our Father and the Lord Jesus Christ!

4 Score

Warm Up
15-10-5
Cal Bike
Slow Air Squats
------------
3-2-1
Spidey & Reach
Walkouts
-----------
BB Warm-Up
-----------
Thruster Work
In 7min work to a Moderate 1-Rep Thruster

FOUR SCORE
4 Rnds ~
Every 4 Minutes perform:
9 Thrusters (95/65)
12/9 Cal Bike
18 Shuttles (10m Runs)

Midline/Cooldown
5 Rnds
1min Light Row
10 GHD Sit Ups

Daliege ~ 165# / 2:15-2:17-2:15-2:16
A.Johns ~ 100# / 2:40-2:52-3:03-3:24
Z. Wendt ~ 180# /  1:59-2:00-2:00-1:59
tb ~ 160# / 2:12-2:06-2:08-2:12 / completed mid/cool

As for me, I exalt my God & my spirit rejoices in the King of heaven.

Diane...again!?!?

Thought process...
Fridays workout made us stronger for today's retest!!!
Went in with a VERY positive attitude!
Back felt good...movement felt good...Time to get after this...AGAIN!

Warm-Up
2 Rnds ~
60s Bike
3 Walkouts
5 Good AM
5 Stiff-Leg DL
12 Abmats
------------
3 DL + 10s HS hold
3 DL + 1 Wall Walk
3 DL + 2 HSPU
-------------
2 Rnds:
3 DL (135#) + 2 HSPU
then...
3 DL (225) + HS Walk practice
-------------
work to Wt. for workout...
-------------
18.4 Retest

Oz & Casey
Scaled (135# DL/HR Push Ups & 185# DL/HR Push)
Oz ~ 8:34
Casey ~ 8:45
A.Johns ~ 5 Rnds ~ 24cal Row + 30 HR PU + 30 DB Snatch ~ Completed
Z.Wendt ~ 98 Reps...(down 6 from Fri)
tb ~ 78 Reps...(down 11 reps from Fri)

BOTH Wendt & I were ahead of time with 6 HSPU to go on the rnd of 15...THEN, everything caught up to us...My last 6 HSPU on the 15's took 90s...SHEESH!?!?!
Wendt's took about 60s... Both of us LOST all the advantage we had built-up...
He had a tie-break time of 6:00m after 9 DL last time...6:33 this time
I was 1 rep away from completing Diane in 9m last time...12 reps this time!
We were ready & positive, but fatigued MUCH faster this time around...
Had a HUGE pad for HSPU for me...basically doing 2-3" deficit HSPU each time...felt better on neck, but MUCH more fatigue in arms and shoulders...
That is what the OPEN is about...working out and trying again...ALWAYS working to be better!

"It is not for you to know the times or periods that the Father has set by His own authority."

Diane...

18.4 is Diane PLUS...some heavy stuff!!!
Past Dianes HERE

SOB!!! have gone from 7:55 to 7:59 to 9:05... WTH!?!?!
Need to get after this on Monday with a pad under the head!
Neck is feeling it...
More on that tomorrow...

Warm-Up
3 Rnds (LOW Intensity...walkthru) ~
60s Row
3 Walkouts
5 Good AM's
5 Stiff-Leg DL
12 Abmat Sit Ups
------------------
Low intensity
3 DL + 10s HS Hold
3 DL + 1 Wall Walk
3 DL + 1-2 HSPU
------------------
2 Rnds:
3 DL (135#
2-3 HSPU
then...
3 DL (225#)
10' HS Walk (or Practice)
-----------------
18.4
9 Minute Time Cap
21-15-9
DL (225/155)
HSPU
Then...
21-15-9
DL (315/205)
50' HS Walk b/t rnds (5' segments = 1 rep)

A.Johns ~ scaled...
Z.Wendt ~ 104 Reps (Diane in 7:14)
tb ~ 89 Reps... (1 HSPU away from completing Diane)

Be humbled in the sight of the Lord and He will raise you on high.

2 Pieces of Pi(e)

Warm-Up
15 Cal Bike
15 Air Squats
12 Cal Bike
12 DL (45#)
9 Cal Bike
9 Wall Squats
---------------
Walkthru Pace
5 Cal Bike
5 DL + 1-2 HSPU
5 Cal Bike
5 Pull Ups
(repeat 2 more times increasing to Rx Wt)
---------------
HUMBLE PI
4 Rnds (EMOM x 16):
10/7 Cal Bike
5 DL (225/135) + 5 HSPU
10/7 Cal Bike
10 C2B Pull Ups
(NEVER work for more than 45s)

Oz & Casey's HUMBLE PI
15 Cal Row
7 DL + 7 DB Press
15 Cal Row
10 C2B Pull Ups
Casey ~ 225#/35# / 2 rnds C2B & 2 rnds Regular Pull Ups
Oz ~ 135/35# / All Regular Pull Ups

A. Johns ~ bike for 45s / 135# DL + Push Ups / Mod Pull Ups
Z. Wendt ~ 5 Kipping HSPU each time
tb ~ Rx 3-4-5-5 Strict HSPU were my rnds

The Lord is my Shepard!

Intervals...

Back to work...
Get after this...

Warm-Up
15 Cal Bike + 15 Slow Air Squats
10 Cal Bike + 10 Slow Air Squats
5 Cal Bike + 5 Slow Air Squats
--------------
3-2-1
Spidey & Reach
Walkouts
--------------
BB Warm-Up
--------------
Pausing Front Squat
EMOM x 10m:
1 Pausing (3s @ Bottom) Front Squat
begin at 40% and climb to mod. amount...do not exceed 75% max

HIGHBALL
5 Rnds:
Every 3 Minutes begin:
300/200m Row
15 Wall Balls (20/14)
each rnd timed individually...score is SLOWEST round!!!

A.Johns ~ 45-145 / 2m per rnd
Z. Wendt ~  155-245 / 1:47 / 1:45 / 1:45 / 1:41 / 1:37
tb ~ 135-185 / 1:52 / 1:45 / 1:45 / 1:50 / 1:45

And now we follow You with our whole heart, we fear You and we pray to You.

Back?!?!

Literally... Back... My back or back at it...you choose...

18.3 2nd Attempts (& 2 One and Dones!!!)...
1st Attempts last Friday HERE

Warm-Up
Mobility
2 Rnds:
6 Spidey & Reach
8 Wall Squats
20s Singles
--------------
Walkthru Pace
15 D/U + 5 OHS (45# Bar)
15 D/U + 1 Muscle Up
15 D/U + 4 DB Snatch (Light)
15 D/U + 1 Bar MU
---------------
Work to Actual Wt
&  repeat above at competition wt.

REST 3-5 min and GO!!!

18.3
Oz ~ 452 Reps (119 Reps Better...HOLY COW!!!)
Casey ~ 397 Reps (44 Reps Better)
Wendt ~ 227 Reps*
tb ~ 459 Reps

* Folks ~ Z.Wendt got his first Ring Muscle Up 5 minutes before this workout... Strength has not been the factor...just timing and coordination... He is a baseball player you know!
After getting his first Ring MU in the workout, he then made 10 more attempts at it and completed 6 more...7 Total Ring MU in a workout today...having NEVER gotten one before today...Pretty darn good! His brother Tyler will have to watch-out in the years to come...

Praise be our Lord Jesus Christ!

Sorry...

Been all week since a post... Busy, like everyone else in the world...but end of term and beginning of term...track starting and powerlifting finishing...WFCA All-Star stuff and Football Clinic registration has all got me out of whack on the computer...
Literally have not had 5min of free computer time till now...

Oz and Casey have been working all week...
Did 18.3 today!!! Studs...
Z.Wendt...worked this week & is going to lift at State Powerlifting this weekend then attack 18.3 and get his FIRST ring MU of his life!!!

ME...along with the business...back went out on the re-do of 18.2...maybe that has set me off more than the busy-ness... Not working out int he AM makes life totally different... Just not the same routine... AND BOY DO I NEED MY ROUTINES... I am very much a creature of habit, as I have found...


18.3
2 RFT (14min time cap)
100 D/U
20 OHS (115/80)
100 D/U
12 Ring MU
100 D/U
20 DB Snatch (50#/35#)
100 D/U
12 Bar MU

Casey ~ 352 reps
Oz ~ 333 Reps
Both did Bar MU vs. Ring MU...

Wendt has State tomorrow (Sat) afternoon...
Then we will both give this a go on Monday AM... ONE AND DONE FOR both of us...
Casey & Oz will give it a 2nd attempt on Monday!!!

Praise to our Lord Jesus Christ!!!

18POINT2 ~ Again...

Redoing a workout will never be a bad thing...It will never, NOT help us in one way or another...

A core concept of CrossFit is "Constantly Varied"... in the normal course of the year, we would not Re-Do a workout so quickly... Y
es, there are many workouts that are our Base/Standard WOD...they pop-up once or twice in a years time, and are used as a check-up...
We utilized these "tests/checks" to analyze where we are at on the continuum of fitness.
As one workout improves...some others may get worse or stay the same...that is why it is an analysis, an evaluation, not an end-all.

"OPEN season" is a different mind-set... Especially for the average person...
We perform a workout as best we can on Friday, then on Monday...revisit the workout with some strategy and mindset that we can improve... MOST of the time... it happens.
The average person can figure out where they went too easy or pushed too hard the first go around and are always smarter, more efficient and more effective the 2nd time around...

I was looking forward to this today... It was going to hurt, but in a positive way...

18.2 ~ REDO

Oz and Casey redid 18.2 and were about 30s faster~
Z.Wendt ~ 7:09 / 235# (Friday ~ 7:24 / 245#)...BIG improvement on time, but cost 10# on Clean
tb ~ warming up...tweeked the back...I really wanted to redo this, but it was not meant to be...
Could have been a lack of warm-up (no spidey and reaches, which I should have done)...did inchworms, and other movements but no twisting for low-back...
Was feeling fine until 2nd set of 1-2-3 prep work...then felt a twitch/twinge 

Take Away ~
ALWAYS: Roll the Thoracic, Couch Stretch, Pigeon Stretch
NOW ADD: Spidey and Reach to the list.

God is king!!!

GAMEDAY ver. #2

18.2 Gang!!!
Gonna be a burner...

Warm Up
3min Low Bike
4 Spidy & Reach
12 Air Squats
2min Low Int. Bike
3 Walkouts
6 Russian BB Makers
1min Bike
5 Wall Squats
8 Slow Burpees
--------------
2-3 Rnds (Warm-up Wt)
3 DB Squats
2 Bar-Facing Burpees
------ Work up to DB Weight in these rnds----
2-3 Rnds
3 DB Squats
2 Bar-Facing Burpees
-------------
@ Comp Weight
2 DB Squats
2 BB Face Burpees
3 DB Squats
3 BB Face Burpees
Safe Clean Weight

REST 5-7 Min and begin...

18.2
For time:
1-2-3-4-5-6-7-8-9-10 Reps of Each:
DB Squats
BB Facing Burpees*
NO STEP-DOWNS or STEP-UPS Allowed / Two footed jump over bar
once finished...
Find a 1-RM Clean (power or squat)
ALL of this must be completed w/in a 12 Minute time-cap!

Daliege ~ Sunny Side (from Wed) ~ 2 rnds + 3 snatch (21 Reps) / 2 rnds + 2 Burpee (23 Reps)
Z. Wendt ~ going to CF Big Dane tonight!!!

tb ~ 8:14 / 235#

Lord I believe, help my unbelief.