Away from Football Starting...Sheesh...Seems way to soon, but exciting...
Warm-Up
100m Run + 5 Spidey & Reach
100m Run + 5 Walkouts
100m Run + stretch of choice
Repeat
-----------------
BB Warm Up
----------------
STRICT HSPU
5 x 30% UB Reps (from Max HSPU)
2 Min REST
3 x 30% UB Reps (from Max HSPU)
1 Min REST
Max UB Strict HSPU
-----------------
JUMP TURN
For Time:
800m Run
80 D/U
21 Hang Power Cleans (115/80)
Into...
2 Rnds ~
400m Run
40 D/U
15 HPC
Into...
3 Rnds ~
200m Run
20 D/U
9 HPC
Syd ~ 24:30
Tonn ~ 23:31 (55#)
Lizzy ~ 23:47 (60# / 200-100-50 Singles)
Z.Wendt ~ 4's & 9 / 22:04
tb ~ 2's & 7 / 21:12 (6:58-14:25...all HPC's were UB)
The Lord is my Shepard!
What would life be if we had no courage to attempt ANYthing?
Tuesday, July 31, 2018
Monday, July 30, 2018
Getting Ready...
This weekend, I was at an L-2 Cert. for CrossFit...
Best PD days I could have had...very good for coaching and teaching...
I am quite sure I failed the test...but was a great experience and will go take it again in 6 months to a year...
I can get it, just need to be a bit sharper in specifics... I know what I know, but I do not know the specific CF terminology to cues and corrections!
Warm-Up
400m Run + 5 Spidey & Reach (ea way)
200m Run + 5 Walkouts
200m Run + 1 Rnd Cindy (strict if you can)
400m Run
----------------
3 Rnds ~
5 Wall Squats
10 OHS (PVC)
15 Banded Good AM's
20 Pike Sit Ups
-------------------
Back Squat
OTM x 11, (move up %, and decrease reps from last week)
1 = 3 @ 80%
2 = 2 @ 85%
3 = 1 @ 90%
4 = REST
------------------
SNATCH PREP
5 min (2-3 sets) to work to Mod. Pausing Snatch-Grip DL
3 Reps Pausing Snatch-Grip DL...work the set-up position
5 min (3-4 sets) to work to Mod. Snatch-Grip High Pull
3 Reps ~ Snatch Grip High Pull (from ground)
OTM x 7
1 Power Snatch (work to Mod. Weight / Work form & tech)
-----------------
RANDY (looong time ago... HERE)
For Time:
75 Power Snatches (75/55)
Syd ~ no Squat / 5:28
Val ~ no Squat / 6:22
Wendt ~ Squat ?? / 5:25
Lizzy ~ Squat ?? / 6:42
tb ~ 5x5 @ 225# squat yesterday at CF Course / 4:08 (30-10-10-13-12)
Blessed be the Lord our God.
Best PD days I could have had...very good for coaching and teaching...
I am quite sure I failed the test...but was a great experience and will go take it again in 6 months to a year...
I can get it, just need to be a bit sharper in specifics... I know what I know, but I do not know the specific CF terminology to cues and corrections!
Warm-Up
400m Run + 5 Spidey & Reach (ea way)
200m Run + 5 Walkouts
200m Run + 1 Rnd Cindy (strict if you can)
400m Run
----------------
3 Rnds ~
5 Wall Squats
10 OHS (PVC)
15 Banded Good AM's
20 Pike Sit Ups
-------------------
Back Squat
OTM x 11, (move up %, and decrease reps from last week)
1 = 3 @ 80%
2 = 2 @ 85%
3 = 1 @ 90%
4 = REST
------------------
SNATCH PREP
5 min (2-3 sets) to work to Mod. Pausing Snatch-Grip DL
3 Reps Pausing Snatch-Grip DL...work the set-up position
5 min (3-4 sets) to work to Mod. Snatch-Grip High Pull
3 Reps ~ Snatch Grip High Pull (from ground)
OTM x 7
1 Power Snatch (work to Mod. Weight / Work form & tech)
-----------------
RANDY (looong time ago... HERE)
For Time:
75 Power Snatches (75/55)
Syd ~ no Squat / 5:28
Val ~ no Squat / 6:22
Wendt ~ Squat ?? / 5:25
Lizzy ~ Squat ?? / 6:42
tb ~ 5x5 @ 225# squat yesterday at CF Course / 4:08 (30-10-10-13-12)
Blessed be the Lord our God.
Friday, July 27, 2018
Awww...Nuts!
Warm-Up
2 Rnds ~
200m Run
5 HR Push Ups
10 Slow Air Squats
30s Alt. Warrior
--------------
2 Rnds ~
12 GHD Sit Ups
18 Banded Good AM's
------------
BB Warm UP
------------
BOX SQUAT
OTM x 10
2 x Front Squat (to Box)
~ Set box just below parallel... stop on box, but keep tension
Climb from about 50-55% 1RM F.Sqt
-----------------
C & J COMPLEX
Every 90s (for 6 rnds), perform:
1 Power Clean
1 Front Squat
1 Push Jerk
Build to HEAVY
----------------
NUT CRACKER (Past HERE)
P1) AMRAP in 3min:
3 Power Clean
3 Front Squat
3 Push Jerk
~ 3min REST
P3) AMRAP in 3min:
3 Power Clean
3 Front Squat
3 Push Jerk
~ 3min REST
P3) AMRAP in 3min:
3 Power Clean
3 Front Squat
3 Push Jerk
Elite Rx ~ 1) 135/95 2) 155/105 3) 185/135
Rx ~ 1) 115/80 2) 135/95 3) 155/105
Lizzy ~ ?? / ?? / 4+6 (75) / 4+6 (95) / 3 (115)
A.Johns ~ ?? / ?? / 6 (65) / 4+6 (75) / 3+3 (75)
Z.Wendt ~ 275# / 225# / 7 (115) / 5 (135) / 3+1 (155)
tb ~ 225# / 225# / 7 (115) / 5+1 (135) / 3+7 (155)
My spirit blesses the Lord, the great King.
2 Rnds ~
200m Run
5 HR Push Ups
10 Slow Air Squats
30s Alt. Warrior
--------------
2 Rnds ~
12 GHD Sit Ups
18 Banded Good AM's
------------
BB Warm UP
------------
BOX SQUAT
OTM x 10
2 x Front Squat (to Box)
~ Set box just below parallel... stop on box, but keep tension
Climb from about 50-55% 1RM F.Sqt
-----------------
C & J COMPLEX
Every 90s (for 6 rnds), perform:
1 Power Clean
1 Front Squat
1 Push Jerk
Build to HEAVY
----------------
NUT CRACKER (Past HERE)
P1) AMRAP in 3min:
3 Power Clean
3 Front Squat
3 Push Jerk
~ 3min REST
P3) AMRAP in 3min:
3 Power Clean
3 Front Squat
3 Push Jerk
~ 3min REST
P3) AMRAP in 3min:
3 Power Clean
3 Front Squat
3 Push Jerk
Elite Rx ~ 1) 135/95 2) 155/105 3) 185/135
Rx ~ 1) 115/80 2) 135/95 3) 155/105
Lizzy ~ ?? / ?? / 4+6 (75) / 4+6 (95) / 3 (115)
A.Johns ~ ?? / ?? / 6 (65) / 4+6 (75) / 3+3 (75)
Z.Wendt ~ 275# / 225# / 7 (115) / 5 (135) / 3+1 (155)
tb ~ 225# / 225# / 7 (115) / 5+1 (135) / 3+7 (155)
My spirit blesses the Lord, the great King.
Wednesday, July 25, 2018
Fire Safety
Mobilize
Warm Up
500m Run to loosen up
2 Sets:
10 GHD Sit Ups
10 Hip Extensions
10 Alt. Spidey & Reach
10 Cal Bike
---------------
BB Warm Up
---------------
THRUSTER
Work to 8RM
Do not do 8 reps at each wt. when climbing
Perform 5's & 3's until you are ready to attempt an 8RM
If you DO NOT GET 8 Reps, lighten up and re-attempt...
If you DO get 8 Reps, and think you can get more...go for it!
Think 55% of 1RM Front Squat.
Limiting factor is obviously the press portion...Think powerful hip explosion and use the momentum!
----------------
FIRE ALARM (past HERE)
For Time:
3 Rnds Bergeron Beep Test
50/35 Cal Row
3 Rnds BBT
50/35 Cal Row
3 Rnds BBT
Bergeron Beep Test = 7 Thrusters (75/55) + 7 Pull Ups + 7 Burpees
To be Rx, no step-down burpees...feet must stay together (in unison).
If 7 Reps is too many, scale to 6 or 5... the goal is to go UB in Thrusters, Pull Ups & Burpees...
Move very methodically thru these exercises...
Mitchel ~ scaled this WOD
A.Johns ~ Scaled Pull Ups & subbed 500m run for the row...
tb ~ 175# / 19:23
Thrusters 95x5, 115x5, 135x3, 155x3 then attempted the 175#...was just right... I could not have gotten a 9th rep or added any more weight... Was considering going after 185# but let the ego go and went lower...
As for Fire Alarm...I was hoping to go OTM with the 7's ... that went out the window by the 3rd rnd in the 1st set... took about 15-20sec in transitions b/t BBT & Row, Row & BBT
3Rnds ~ 4:00 (1st finished at 50s...started OTM...2nd finished at 2:10...worked right into 3rd, but paced it)
Completed Row ~ 7:30 (3:15 Row)
3Rnds ~ 11:30 (started at 7:45... 3:45...didn't think it was that fast)
Completed Row ~ 15:15 (3:30 Row)
3 Rnds ~ 19:23 (started this one at 15:30...so last rnd took 3:53! ... AND I WAS GASSED!!!
Praise the Lord!
Tuesday, July 24, 2018
Game Changer
Pump this up...
We have done this before... Many results HERE
We had ALL the wt. room do this today... Every kid...
It was awesome...teamwork...pushing each other...etc
Great to see!!!
Warm-Up
Mobilize
2 Rnds ~
250m Row + 6 Spidey & Reach
250m Row + 5 Walkouts
250m Row + 4 Inchworms
(increase row intensity w/ each turn)
--------------------
2 Rnds (45# bar) ~
5 Good AM
5 Stiff-Leg DL
5 DL
------------
2 Rnds (light weight on bar)
5 Stiff-Leg DL
5 DL
-------------
STRICT HSPU
2 Rnds (2m b/t Rnds...as quick as you can b/t sets):
50%
40%
35%
(increase a bit from last week)
---------------
SPECIFIC PUGC Warm-Up
2-3 Rnds increasing in Wt...start at 50% workout wt and move to 80%
4 DL + 4 Box Jumps
2 DL + 2 Box Jumps
Rest 2-3 min b/t
THEN (@ Workout Wt)...
2 DL + 2 Box Jumps
2 DL + 2 Box Jumps
REST 3-5 Min & Begin...
----------------
PUMPED UP GAME CHANGER (Last HERE)
For Time:
21-15-9
Deadlift (275#/
Box Jumps (30/24)
DL should be a wt you are comfortable with getting 15+ times when fresh...
OVER JUMP your first box jump every time and set the tone for BJ for yourself!
This is a heavy tax on the posterior chain...enjoy!
---------------------
AEROBIC CAPACITY
150/100 Cal Bike
Men = 15 Cals Slow...15 Cals Fast...repeat till finished
Women = 10 Cals Slow...10 Cals Fast...repeat till finished
Syd ~ (225#/24) ~ 6:28
Val ~ (95/20) ~ 5:00
A.Johns ~ (135/20) ~ 8:14
Mitchell ~ (75/24) ~ 7:30
Z.Wendt ~ 5-4-4 HSPU / 7:25
tb ~ 3-3-2 HSPU / 8:38 (all Jump Ups!!!)
To you, O God, will I sing a new song
We have done this before... Many results HERE
We had ALL the wt. room do this today... Every kid...
It was awesome...teamwork...pushing each other...etc
Great to see!!!
Warm-Up
Mobilize
2 Rnds ~
250m Row + 6 Spidey & Reach
250m Row + 5 Walkouts
250m Row + 4 Inchworms
(increase row intensity w/ each turn)
--------------------
2 Rnds (45# bar) ~
5 Good AM
5 Stiff-Leg DL
5 DL
------------
2 Rnds (light weight on bar)
5 Stiff-Leg DL
5 DL
-------------
STRICT HSPU
2 Rnds (2m b/t Rnds...as quick as you can b/t sets):
50%
40%
35%
(increase a bit from last week)
---------------
SPECIFIC PUGC Warm-Up
2-3 Rnds increasing in Wt...start at 50% workout wt and move to 80%
4 DL + 4 Box Jumps
2 DL + 2 Box Jumps
Rest 2-3 min b/t
THEN (@ Workout Wt)...
2 DL + 2 Box Jumps
2 DL + 2 Box Jumps
REST 3-5 Min & Begin...
----------------
PUMPED UP GAME CHANGER (Last HERE)
For Time:
21-15-9
Deadlift (275#/
Box Jumps (30/24)
DL should be a wt you are comfortable with getting 15+ times when fresh...
OVER JUMP your first box jump every time and set the tone for BJ for yourself!
This is a heavy tax on the posterior chain...enjoy!
---------------------
AEROBIC CAPACITY
150/100 Cal Bike
Men = 15 Cals Slow...15 Cals Fast...repeat till finished
Women = 10 Cals Slow...10 Cals Fast...repeat till finished
Syd ~ (225#/24) ~ 6:28
Val ~ (95/20) ~ 5:00
A.Johns ~ (135/20) ~ 8:14
Mitchell ~ (75/24) ~ 7:30
Z.Wendt ~ 5-4-4 HSPU / 7:25
tb ~ 3-3-2 HSPU / 8:38 (all Jump Ups!!!)
To you, O God, will I sing a new song
Monday, July 23, 2018
Back...
All-Star week was an amazing experience...
I liked it, BUT really appreciate my routine...
This was busy, busy, busy and not getting the time for some of the things that I routinely do, really makes a difference...
For Starters...I like to be in bed by 9pm...early AM's is the way I like to start the day...
We had "coaching clinics" (& very great bonding time) till at least 11:30pm everynight...some even made it to 1-2am ;-)
We all have some (or should) non-negotiables within our day that we rarely give up...
This was one of those weeks where I had to...
It does make you appreciate the routine...
Well...Back at it...
Warm-Up
2-3 Rnds (low intensity...walk-talk pace)
15 Cal Row/Bice + 5 Alt. Spidey & Reach
12 Cal Row/Bike + 5 Walkouts
9 Cal Row/Bike + Cindy
----------------------
3 Sets:
5 Wall Squats
15 Banded Good AM
20 Abmat Sit Ups
-----------------
10min Build to Heavy 1-Rep OHS
----------------
5min ~ Work ~ 3reps ~ Snatch Drop (work to mod weight)
----------------
5min ~ Work ~ 3reps ~ Snatch Balance (work to mod weight)
---------------
BACK SQUAT
OTM x 11min (increase from last week...HERE)
1 = 5 reps
2 = 3 reps
3 = 1 rep
4 = REST
---------------
FRONT RACK REVERSE LUNGE
(again...increase from last week...above)
12 Reps
2min Rest
12 Reps
--------------
A.Johns ~ 115# OHS / practice / Practice / 135#-145#-150# / 95#-95#
Z.Wendt ~ 235# / 115# / 135# / 295-315-335 / 135-145
tb ~ 205# OHS / 115# / 135# / 235-265-285 / 135-145
All praise and glory be to God!
I liked it, BUT really appreciate my routine...
This was busy, busy, busy and not getting the time for some of the things that I routinely do, really makes a difference...
For Starters...I like to be in bed by 9pm...early AM's is the way I like to start the day...
We had "coaching clinics" (& very great bonding time) till at least 11:30pm everynight...some even made it to 1-2am ;-)
We all have some (or should) non-negotiables within our day that we rarely give up...
This was one of those weeks where I had to...
It does make you appreciate the routine...
Well...Back at it...
Warm-Up
2-3 Rnds (low intensity...walk-talk pace)
15 Cal Row/Bice + 5 Alt. Spidey & Reach
12 Cal Row/Bike + 5 Walkouts
9 Cal Row/Bike + Cindy
----------------------
3 Sets:
5 Wall Squats
15 Banded Good AM
20 Abmat Sit Ups
-----------------
10min Build to Heavy 1-Rep OHS
----------------
5min ~ Work ~ 3reps ~ Snatch Drop (work to mod weight)
----------------
5min ~ Work ~ 3reps ~ Snatch Balance (work to mod weight)
---------------
BACK SQUAT
OTM x 11min (increase from last week...HERE)
1 = 5 reps
2 = 3 reps
3 = 1 rep
4 = REST
---------------
FRONT RACK REVERSE LUNGE
(again...increase from last week...above)
12 Reps
2min Rest
12 Reps
--------------
A.Johns ~ 115# OHS / practice / Practice / 135#-145#-150# / 95#-95#
Z.Wendt ~ 235# / 115# / 135# / 295-315-335 / 135-145
tb ~ 205# OHS / 115# / 135# / 235-265-285 / 135-145
All praise and glory be to God!
Wednesday, July 18, 2018
Wed....
Busy... was going to get it in, then meetings happened!
Warm-Up
5min Light Bike
3 Rnds ~
5 Push Ups
7 Hollow Rocks
9 Superman Rocks
-----------------
3 Rnds
30s Flying Bike Sprint (10s easy - 10s med - 10s FAST)
30s Calisthenics*
Rnd #1 = Alt Spidey & Reach
Rnd #2 = Alt Sampson
Rnd #3 = Paced Burpees (no more than 7)
--------------------
3 Primer Rnds
5 Cal Bike
3 Burpees
3 Cal Bike
90s Rest
------------------
DEATH RACE
5 RFT ~
15/10 Cal Bike
10 Burpees
----------------
DEADLIFT Work
3 x 6 Deadlift
2 x 8 Sumo Deadlift
2 x 12 RDL
Climbing for each...work heavy but not MAX
Warm-Up
5min Light Bike
3 Rnds ~
5 Push Ups
7 Hollow Rocks
9 Superman Rocks
-----------------
3 Rnds
30s Flying Bike Sprint (10s easy - 10s med - 10s FAST)
30s Calisthenics*
Rnd #1 = Alt Spidey & Reach
Rnd #2 = Alt Sampson
Rnd #3 = Paced Burpees (no more than 7)
--------------------
3 Primer Rnds
5 Cal Bike
3 Burpees
3 Cal Bike
90s Rest
------------------
DEATH RACE
5 RFT ~
15/10 Cal Bike
10 Burpees
----------------
DEADLIFT Work
3 x 6 Deadlift
2 x 8 Sumo Deadlift
2 x 12 RDL
Climbing for each...work heavy but not MAX
Tuesday, July 17, 2018
Interesting
This will get interesting... No idea if I can drop the wts. for heavy singles or not at a different gym...
That is a unique experience to not know what is appropriate when getting ready at another gym...
Warm-Up
2 Rnds ~
250m Row + 6 Spidey & Reach
250m Row + 5 Walkouts
250m Row + 4 Inchworms
-----------------
Power Clean & Jerk WU
5 Good AM
5 Strict Press
5 Stiff-Leg DL
5 Push Press
5 Hang Muscle Cleans
5 Split Jerk Strict Press
------------------
Build thru the complex
1 Hang Muscle Clean
1 Muscle Clean
1 Hang Power Clean
1 Power Clean
3 Split Jerks
------------------
STRICT HSPU
building from last time (HERE)
2 Rnds:
3 UB
2 UB
2 UB
90s Rest
------------------
Power Clean & Jerk
OTM x 10
Hang Power Clean + Power Clean + Split Jerk
1 & 2 = 65%
3 & 4 = 68%
5 & 6 = 71%
7 & 8 = 74%
9 & 10 = 77%
--------------------
LIQUID COCAINE
5 RFT ~
5 Power Clean & Jerk (155/105)
10 C2B
tb ~ HSPU (done) / 155-165-175-185-195 / 8:02 (55s-2:25-4:25-6:20-8:02)
C&J = 5/3-2/3-1-1/2-2-1/3-2 / C2B = 7-3/6-4/5-3-2/6-4/5-5
That is a unique experience to not know what is appropriate when getting ready at another gym...
Warm-Up
2 Rnds ~
250m Row + 6 Spidey & Reach
250m Row + 5 Walkouts
250m Row + 4 Inchworms
-----------------
Power Clean & Jerk WU
5 Good AM
5 Strict Press
5 Stiff-Leg DL
5 Push Press
5 Hang Muscle Cleans
5 Split Jerk Strict Press
------------------
Build thru the complex
1 Hang Muscle Clean
1 Muscle Clean
1 Hang Power Clean
1 Power Clean
3 Split Jerks
------------------
STRICT HSPU
building from last time (HERE)
2 Rnds:
3 UB
2 UB
2 UB
90s Rest
------------------
Power Clean & Jerk
OTM x 10
Hang Power Clean + Power Clean + Split Jerk
1 & 2 = 65%
3 & 4 = 68%
5 & 6 = 71%
7 & 8 = 74%
9 & 10 = 77%
--------------------
LIQUID COCAINE
5 RFT ~
5 Power Clean & Jerk (155/105)
10 C2B
tb ~ HSPU (done) / 155-165-175-185-195 / 8:02 (55s-2:25-4:25-6:20-8:02)
C&J = 5/3-2/3-1-1/2-2-1/3-2 / C2B = 7-3/6-4/5-3-2/6-4/5-5
Monday, July 16, 2018
1 Down...
We will see how long I can survive with less sleep...
Warm-Up
1-2 Rnds (low intensity) ~
15 Cal Row + 5 Spidey & Reach
12 Cal Row + 5 Walkouts
9 Cal Row + 1 Rnd Cindy
-----------
3 Sets
5 Wall Squats
10 BB Good AM's
--------------
Build to Squat Wt
-------------
BACK SQUAT
OTM x 11min:
1 = 5 x 75% 1RM
2 = 3 x 80% 1RM
3 = 1 x 85% 1RM
4 = REST
-----------------
FRONT RACK REVERSE LUNGE
3 x 12 (6 ea leg / Climbing)
-----------------
SORE SUBJECT
Alt. Tabata (20s Work - 10s Rest x 8...8min total)
A) Empty BB Back Squat (45#)
B) D/U
SCORE is lowest completed Rnd of each
Krommy worked out with Push Ups and Air Squats on Sore Subject
tb ~ 225-255-275 / 115-125-135 / 12 Back Squat & 40 D/U...
I had 12's and 40's for all 8 rnds of each... NEVER hit a toe on the D/U!!! Amazing...
God is Good!
Warm-Up
1-2 Rnds (low intensity) ~
15 Cal Row + 5 Spidey & Reach
12 Cal Row + 5 Walkouts
9 Cal Row + 1 Rnd Cindy
-----------
3 Sets
5 Wall Squats
10 BB Good AM's
--------------
Build to Squat Wt
-------------
BACK SQUAT
OTM x 11min:
1 = 5 x 75% 1RM
2 = 3 x 80% 1RM
3 = 1 x 85% 1RM
4 = REST
-----------------
FRONT RACK REVERSE LUNGE
3 x 12 (6 ea leg / Climbing)
-----------------
SORE SUBJECT
Alt. Tabata (20s Work - 10s Rest x 8...8min total)
A) Empty BB Back Squat (45#)
B) D/U
SCORE is lowest completed Rnd of each
Krommy worked out with Push Ups and Air Squats on Sore Subject
tb ~ 225-255-275 / 115-125-135 / 12 Back Squat & 40 D/U...
I had 12's and 40's for all 8 rnds of each... NEVER hit a toe on the D/U!!! Amazing...
God is Good!
Saturday, July 14, 2018
All-Star Week
Today begins WFCA All-Star Week...
Not sure how much I will get posted this week after today...SORRY!
I will try to do some quick updates thru the week, but not sure when they will get posted...
Today...
Warm Up
Mobilize
then...
OTM x 10min (5 Rnds)
Odd = 60s Light Row/Bike
Even = 1 Sampson Stretch (ea side) + 2 Spidy & Reach (ea way) + 3 Russian BB Makers
------------------
3min Working Sets of Wall Squats...FORM-FORM-FORM
------------------
BB Warm-Up
-----------------
3 Rnds (building in intensity & wt...start w/ BB):
5 OHS + 100m Run
5 Thrusters + 100m Run
1-2m Rest b/t Rnds
----------------
TURTLE CLUB
For Time:
21 OHS + 200m Run
21 Thrusters + 200m Run
15 OHS + 200m Run
15 Thrusters + 200m Run
9 OHS + 200m Run
9 Thrusters + 200m Run
Rx = 95#/65#
Thought process here is NOT to be breaking on the wt. movements and push the pace on the runs when/if you can, but NOT to the point where you need to break exercises too much...
Wt. should be one you can get 20+ OHS easily...Strive NOT to break on OHS and at most 1 break on the Thrusters in rnds of 21 and 15 (really strive for UB here though)...
----------------
Body Armour
Build to HEAVY Turkish Get Up
then...
NOT FOR TIME:
21-18-15-12
Kipping HSPU
TTB
~ Chance to work some Gymnastics today...
Casey ~ 11:29 !!! Just killed it... Ran well!
tb ~ 13:46 / No Turkish GU / Completed the HSPU & TTB
Casey just killed it today!!! Ran well... I did the run/walk thing... Was able to go 21's, 15's & 9's UB for BOTH OHS & Thrusters... which was the goal, but those runs...wow... Couldn't even get going after Thrusters... Something to work on...Always
Not sure how much I will get posted this week after today...SORRY!
I will try to do some quick updates thru the week, but not sure when they will get posted...
Today...
Warm Up
Mobilize
then...
OTM x 10min (5 Rnds)
Odd = 60s Light Row/Bike
Even = 1 Sampson Stretch (ea side) + 2 Spidy & Reach (ea way) + 3 Russian BB Makers
------------------
3min Working Sets of Wall Squats...FORM-FORM-FORM
------------------
BB Warm-Up
-----------------
3 Rnds (building in intensity & wt...start w/ BB):
5 OHS + 100m Run
5 Thrusters + 100m Run
1-2m Rest b/t Rnds
----------------
TURTLE CLUB
For Time:
21 OHS + 200m Run
21 Thrusters + 200m Run
15 OHS + 200m Run
15 Thrusters + 200m Run
9 OHS + 200m Run
9 Thrusters + 200m Run
Rx = 95#/65#
Thought process here is NOT to be breaking on the wt. movements and push the pace on the runs when/if you can, but NOT to the point where you need to break exercises too much...
Wt. should be one you can get 20+ OHS easily...Strive NOT to break on OHS and at most 1 break on the Thrusters in rnds of 21 and 15 (really strive for UB here though)...
----------------
Body Armour
Build to HEAVY Turkish Get Up
then...
NOT FOR TIME:
21-18-15-12
Kipping HSPU
TTB
~ Chance to work some Gymnastics today...
Casey ~ 11:29 !!! Just killed it... Ran well!
tb ~ 13:46 / No Turkish GU / Completed the HSPU & TTB
Casey just killed it today!!! Ran well... I did the run/walk thing... Was able to go 21's, 15's & 9's UB for BOTH OHS & Thrusters... which was the goal, but those runs...wow... Couldn't even get going after Thrusters... Something to work on...Always
Friday, July 13, 2018
Work!
Repeating WOD... Time to see some progress or regress...
Last Done HERE
Warm-Up
Mobilize
90s Row
5 HR Push Ups
10 Air Squats
30s Alt. Warrior
---------------
90s Bike
5 Burpees
4 Box Step Ups/Downs
15 Banded Good AM
20 Abmats
---------------
BBWU
--------------
FRONT SQUAT
WU = 5-3-2-2-2-1...
then 3 x 2 (c.imbing to heavy)
--------------
DEADLIFT
8 x 2 (60%-65%-70%-75%- 4x2 @ 80%)
--------------
SPECIFIC Warm-Up
3 Rnds ~
9 Cal Row
Rnd#1 = 6 PC @ Wt #3
Rnd#2 = 4 PC @ Wt. #2
Rnd#3 = 2 PC @ Wt. #1
3 Burpee Box Jump Overs
90s Rest b/t (& switch wts)
-----------------
4M REST & Gotime!
DOCE
Part #1
AMRAP in 4min:
27 Cal Row
21 Power Cleans (135/95)
15 Burpee Box Jump-Overs (24/20)
~ 4min REST ~
Part #2
AMRAP in 4min:
27 Cal Row
21 Power Cleans (115/80)
15 Burpee Box Jump-Overs (24/20)
~ 4min REST ~
Part #3
AMRAP in 4min:
27 Cal Row
21 Power Cleans (95/65)
15 Burpee Box Jump-Overs (24/20)
Oz ~ Completed
Casey ~ 57 Reps (9 BBJO) / 60 Reps (12 BBJO) / 63 Reps (1 Rnd)
Z.Wendt ~ 315# FS / 315#DL / 60 Reps (12 BBJO) / 60 Reps (12 BBJO) / 63 Reps (1 Rnd)
tb ~ 255#FS / 315#DL / 59 Reps (11 BBJO) / 58 Reps (10 BBJO) / 61 Reps (13 BBJO)
SHEESH... I have to say... I pushed the Rows (58s-1:05-1:05) Power Cleans were (5-5-4-3-2-1-1 / 8-4-3-3-3 / 9-6-6)...the intensity was HIGH & I don't think I could have (or would have) pushed BBJO any faster if I broke-up PC to smaller sets or singles...
Wendts splits ~ 1:10-1:10-1:05 Row / PC I think he did 5's & 3's
I really wanted 1 Rnd in that first set...those BBJO just take me so much time! There is no fast way to go with them...BBJO time left = 60s - 53s - 75s.
I should have pushed harder on the LAST SET!!! 1:15 to get thru 15 BBJO should be fine, but boy was I gassed! I just went mentally weak on it!!! Thought I could pace it and by the time I realized I would be off-pace it was too late...speed up and missed by 2!
God, my Lord, is my strength.
Last Done HERE
Warm-Up
Mobilize
90s Row
5 HR Push Ups
10 Air Squats
30s Alt. Warrior
---------------
90s Bike
5 Burpees
4 Box Step Ups/Downs
15 Banded Good AM
20 Abmats
---------------
BBWU
--------------
FRONT SQUAT
WU = 5-3-2-2-2-1...
then 3 x 2 (c.imbing to heavy)
--------------
DEADLIFT
8 x 2 (60%-65%-70%-75%- 4x2 @ 80%)
--------------
SPECIFIC Warm-Up
3 Rnds ~
9 Cal Row
Rnd#1 = 6 PC @ Wt #3
Rnd#2 = 4 PC @ Wt. #2
Rnd#3 = 2 PC @ Wt. #1
3 Burpee Box Jump Overs
90s Rest b/t (& switch wts)
-----------------
4M REST & Gotime!
DOCE
Part #1
AMRAP in 4min:
27 Cal Row
21 Power Cleans (135/95)
15 Burpee Box Jump-Overs (24/20)
~ 4min REST ~
Part #2
AMRAP in 4min:
27 Cal Row
21 Power Cleans (115/80)
15 Burpee Box Jump-Overs (24/20)
~ 4min REST ~
Part #3
AMRAP in 4min:
27 Cal Row
21 Power Cleans (95/65)
15 Burpee Box Jump-Overs (24/20)
Oz ~ Completed
Casey ~ 57 Reps (9 BBJO) / 60 Reps (12 BBJO) / 63 Reps (1 Rnd)
Z.Wendt ~ 315# FS / 315#DL / 60 Reps (12 BBJO) / 60 Reps (12 BBJO) / 63 Reps (1 Rnd)
tb ~ 255#FS / 315#DL / 59 Reps (11 BBJO) / 58 Reps (10 BBJO) / 61 Reps (13 BBJO)
SHEESH... I have to say... I pushed the Rows (58s-1:05-1:05) Power Cleans were (5-5-4-3-2-1-1 / 8-4-3-3-3 / 9-6-6)...the intensity was HIGH & I don't think I could have (or would have) pushed BBJO any faster if I broke-up PC to smaller sets or singles...
Wendts splits ~ 1:10-1:10-1:05 Row / PC I think he did 5's & 3's
I really wanted 1 Rnd in that first set...those BBJO just take me so much time! There is no fast way to go with them...BBJO time left = 60s - 53s - 75s.
I should have pushed harder on the LAST SET!!! 1:15 to get thru 15 BBJO should be fine, but boy was I gassed! I just went mentally weak on it!!! Thought I could pace it and by the time I realized I would be off-pace it was too late...speed up and missed by 2!
God, my Lord, is my strength.
Wednesday, July 11, 2018
Throwin' it Up...
...See where it Lands!
Warm Up
5m Light Bike
------------
3 Rnds ~
10 Hollow Rocks
10 Supermans
10 OHS
--------------
5-4-3-2-1
Inchworms
BB Good AM's
BB Snatch-Grip RDL
----------------
Snatch Primer
OTM x 7min
Snatch Pull
Hang Snatch High Pull
2 x Hang Pwr Snatch
(work to moderate...Form over Wt)
------------------
SNATCH Complex
OTM x 9min
Snatch-Grip DL
Low-Hang Power Snatch
(climb to heavy...not Max)
---------------
HAIL MARY
For Time:
200 D/U (or 5min work)
1500m Row
100 Wall Balls (20/14)
50/35 Cal Bike
----------------
HS Walk Work
10min of HS Walking Practice
Oz ~ 19:32 (did Cals on Rower)
Casey ~ 19:17 (did Cals on Rower)
Lizzy ~ 95# / 115# / 50D/U(5min) 21:36
Z.Wendt ~ 135# / 165# / 20:25 (working splits = 2:45 / 5:53 / ?? / 3:15
tb ~ 135# / 165# / 21:13 (working splits...not including trans = 2:33 / 5:58 / 6ish / 3:55
Warm Up
5m Light Bike
------------
3 Rnds ~
10 Hollow Rocks
10 Supermans
10 OHS
--------------
5-4-3-2-1
Inchworms
BB Good AM's
BB Snatch-Grip RDL
----------------
Snatch Primer
OTM x 7min
Snatch Pull
Hang Snatch High Pull
2 x Hang Pwr Snatch
(work to moderate...Form over Wt)
------------------
SNATCH Complex
OTM x 9min
Snatch-Grip DL
Low-Hang Power Snatch
(climb to heavy...not Max)
---------------
HAIL MARY
For Time:
200 D/U (or 5min work)
1500m Row
100 Wall Balls (20/14)
50/35 Cal Bike
----------------
HS Walk Work
10min of HS Walking Practice
Oz ~ 19:32 (did Cals on Rower)
Casey ~ 19:17 (did Cals on Rower)
Lizzy ~ 95# / 115# / 50D/U(5min) 21:36
Z.Wendt ~ 135# / 165# / 20:25 (working splits = 2:45 / 5:53 / ?? / 3:15
tb ~ 135# / 165# / 21:13 (working splits...not including trans = 2:33 / 5:58 / 6ish / 3:55
Tuesday, July 10, 2018
Lovely Lady...
Here was the last time we did Helen!
Search this little lady, we have done her a lot...
But time to improve from our last...
Warm-Up
Mobilize...
500m Row + 10 Spidey & Reach
400m Row + 8 Walkouts
300m Row + 6 Inchworms
200m Row (AS FAST AS POSSIBLE) + 4 Scap Ret. +4 Strict Pull Ups
Start at a VERY Slow/Easy pace ramping up each Row...Then the 200m!
----------------
2 Rnds ~
200m Run
7 KBS
5 Pull Ups
60s Rest
(work this to dial in movement)
---------------
HELEN
3 Rnds For Time:
400m Run
21 KBS (50/35)
12 Pull Ups
--------------
Bar MU PRACTICE
10 Minutes to practice Kips, Dips, etc
Then...
5 Rnds ~
90s Recovery Bike
"X" # of Bar MU (take 30-35% of percieved Max Bar MU)
Oz ~ 11:13
Casey ~ 10:33
Val ~ did a different workout
Syd ~ 10:30
Z.Wendt ~ 9:40
tb ~ 9:56 (broke the 10m mark! Yes...Not my best but I'll take it!) / 3 Bar MU each time
BTW ~ ZW had a 36.5 and I had a 35.3 on the 200m Row
Search this little lady, we have done her a lot...
But time to improve from our last...
Warm-Up
Mobilize...
500m Row + 10 Spidey & Reach
400m Row + 8 Walkouts
300m Row + 6 Inchworms
200m Row (AS FAST AS POSSIBLE) + 4 Scap Ret. +4 Strict Pull Ups
Start at a VERY Slow/Easy pace ramping up each Row...Then the 200m!
----------------
2 Rnds ~
200m Run
7 KBS
5 Pull Ups
60s Rest
(work this to dial in movement)
---------------
HELEN
3 Rnds For Time:
400m Run
21 KBS (50/35)
12 Pull Ups
--------------
Bar MU PRACTICE
10 Minutes to practice Kips, Dips, etc
Then...
5 Rnds ~
90s Recovery Bike
"X" # of Bar MU (take 30-35% of percieved Max Bar MU)
Oz ~ 11:13
Casey ~ 10:33
Val ~ did a different workout
Syd ~ 10:30
Z.Wendt ~ 9:40
tb ~ 9:56 (broke the 10m mark! Yes...Not my best but I'll take it!) / 3 Bar MU each time
BTW ~ ZW had a 36.5 and I had a 35.3 on the 200m Row
Monday, July 9, 2018
HEAVY Day
ANOTHER new "Benchmark"...
Which just means we will be re-visiting this one!
Warm-Up
600m (3 outdoor laps) + 10 Spidey & Reach
400m (2 outdoor laps) + 5 Walkouts
200m (1 outdoor lap) + 1 Rnd Strict Cindy
*can do 15-12-9 Cal bike and do 2 Rnds if you do not want to run...
--------------------
2 Sets:
5 Wall Squats
7 BB Good AM
9 BB Back Squat
12 BB Stiff-Leg DL
-------------------
Work up to HEAVY Wt in Squats & get shoulders warmed up
-------------------
EVEREST (Watch it HERE)
21-15-9 For Time (w/ 15min Cap):
Back Squat
Strict HSPU
SQUAT Weight Options:
Rx = 290/200
Opt #1 = 255/170
Opt #2 = 205/145
REALISTICALLY work at 70-75% of your 1RM Back Squat!!! This should be a weight that you could get 10+ times in a row IF YOU HAD TO, when fresh... 6-5-5-5, 8-7-6 are good options for 1st rnd.
~ Modify Strict HSPU to:
1) Lower # (ie- 15-12-9 / 12-9-6 / etc)
2) Goto kipping HSPU
3) Combo of 1 & 2
4) Knees/Feet on Box, but INVERTED!
BODY ARMOUR
4 Giant Sets:
8 UB Bench Press
8 UB Hang Power Cleans
2m Rest b/t
Pick an easy wt for 1st rnd and climb to mod/heavy...Should get taxing, but NOT unbearable!
The UB = Unbroken and is meant to be that...YOU MUST GET THE 8 reps w/o putting wt down or pausing much! That is the stimulus...Move, Keep moving!
Casey ~ ??
Syd ~ 13:38 (185 BS / 12-9-6 Kipping)
Lizzy ~ 12:26 (145 BS / 30"box for Mod. HSPU) / Bench=75-85-85-85 & 95# for all PC
Z.Wendt ~ 15:00 COMPLETED, just in time!!! (275 BS / Strict HSPU)
tb ~ 4 HSPU on last rnd (225# BS / 15-12-9 for HSPU, but needed 5 more to complete)
BS strategy... 7x3 / 4-4-4-3 / 9 UB
HSPU ~ 3-3-3-3-3 / 3-2-2-2-1-1-1 / 4- time was up!!!
Completed Splits
3:00 (21squats)/ 6:30 (15 HSPU)/ 10:00 (15 Squats)/ 13:20 (12 HSPU)/ 14:20 (9 Squats)
Lord, show us the radiance of your mercy!
Which just means we will be re-visiting this one!
Warm-Up
600m (3 outdoor laps) + 10 Spidey & Reach
400m (2 outdoor laps) + 5 Walkouts
200m (1 outdoor lap) + 1 Rnd Strict Cindy
*can do 15-12-9 Cal bike and do 2 Rnds if you do not want to run...
--------------------
2 Sets:
5 Wall Squats
7 BB Good AM
9 BB Back Squat
12 BB Stiff-Leg DL
-------------------
Work up to HEAVY Wt in Squats & get shoulders warmed up
-------------------
EVEREST (Watch it HERE)
21-15-9 For Time (w/ 15min Cap):
Back Squat
Strict HSPU
SQUAT Weight Options:
Rx = 290/200
Opt #1 = 255/170
Opt #2 = 205/145
REALISTICALLY work at 70-75% of your 1RM Back Squat!!! This should be a weight that you could get 10+ times in a row IF YOU HAD TO, when fresh... 6-5-5-5, 8-7-6 are good options for 1st rnd.
~ Modify Strict HSPU to:
1) Lower # (ie- 15-12-9 / 12-9-6 / etc)
2) Goto kipping HSPU
3) Combo of 1 & 2
4) Knees/Feet on Box, but INVERTED!
BODY ARMOUR
4 Giant Sets:
8 UB Bench Press
8 UB Hang Power Cleans
2m Rest b/t
Pick an easy wt for 1st rnd and climb to mod/heavy...Should get taxing, but NOT unbearable!
The UB = Unbroken and is meant to be that...YOU MUST GET THE 8 reps w/o putting wt down or pausing much! That is the stimulus...Move, Keep moving!
Casey ~ ??
Syd ~ 13:38 (185 BS / 12-9-6 Kipping)
Lizzy ~ 12:26 (145 BS / 30"box for Mod. HSPU) / Bench=75-85-85-85 & 95# for all PC
Z.Wendt ~ 15:00 COMPLETED, just in time!!! (275 BS / Strict HSPU)
tb ~ 4 HSPU on last rnd (225# BS / 15-12-9 for HSPU, but needed 5 more to complete)
BS strategy... 7x3 / 4-4-4-3 / 9 UB
HSPU ~ 3-3-3-3-3 / 3-2-2-2-1-1-1 / 4- time was up!!!
Completed Splits
3:00 (21squats)/ 6:30 (15 HSPU)/ 10:00 (15 Squats)/ 13:20 (12 HSPU)/ 14:20 (9 Squats)
Lord, show us the radiance of your mercy!
Saturday, July 7, 2018
Good to be Back...
In the land of Cell Phones, e-mail...connecting!
It is great to unplug and have no schedule...We all need time like this...
Just getting away...recharge...etc
But there is nothing like being HOME.
Life has a rhythm & schedule...things are familiar you can get things done...
Did a little "catch-up" from Friday WOD & Saturday WOD...combination!!!
Warm-Up
400m easy Run
4 Alt. Sampson Stretch
8 Alt. Spidey & Reach
12 Russian BB Makers
------------------
BB Warm-Up
-----------------
BOX SQUAT
7 x 2 (work to Heavy Set of 2...Boxes set just below parallel)
----------------
FRONT RACK REVERSE LUNGES
3 Giant Sets (Not for Time)
12 FR Rev. BB Lunge (6ea side)
12-15 HEAVY Russian* KB Swings
*Swing is to Chest/Eye level
---------------
BODY ARMOUR
21-18-15-12 (NOT FOR TIME, but solid movement & UB Sets)
Wt. Abmat Sit Ups
Romainian DL (top half of DL)
---------------
DANIEL (Been done HERE 6.24.17 & HERE 8.17.13)
For Time:
50 Pull Ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull Ups
Oz ~ Rowed & earned a participation ribbon!
Casey ~ 19:50 (Rx)
S.Brehm ~ 265# / 115# FRRL/50#KB / 19:14 (75#)
tb ~ 290# / 130#FRRL / 70#KB / 20:47 (30-7-7-4-3 / 21 / 14-7 / 10-6-6-6-6-6-10
Outstanding by Casey Drake!!! Just a year ago, he was doing modified Pull Ups and was at 75# for the Thrusters... He has been growing within these workouts and within the last year by leaps and bounds!!! Congratulations & Keep it going!!!
Brehm was forced to push it a bit more in the 1st Rnd of Thrusters...thats what teammates do...push each other (even when they don't know it)... I was going 21 straight, and he was going to take some breaks, but could not bring himself to break as I was going UB!!! ALSO, he pushed me a bit in my 800m with me just trying to make it back before he started his 400m run (Just made it BTW)
Runs were typical for me...BRUTAL & S-L-O-W...I will take it with everything else that has been going well... If I want to get better at running, I need to add some running a couple times each week...
I do not really need to get better at running...
With simplicity of heart, I have joyfully offered everything to you, my God.
It is great to unplug and have no schedule...We all need time like this...
Just getting away...recharge...etc
But there is nothing like being HOME.
Life has a rhythm & schedule...things are familiar you can get things done...
Did a little "catch-up" from Friday WOD & Saturday WOD...combination!!!
Warm-Up
400m easy Run
4 Alt. Sampson Stretch
8 Alt. Spidey & Reach
12 Russian BB Makers
------------------
BB Warm-Up
-----------------
BOX SQUAT
7 x 2 (work to Heavy Set of 2...Boxes set just below parallel)
----------------
FRONT RACK REVERSE LUNGES
3 Giant Sets (Not for Time)
12 FR Rev. BB Lunge (6ea side)
12-15 HEAVY Russian* KB Swings
*Swing is to Chest/Eye level
---------------
BODY ARMOUR
21-18-15-12 (NOT FOR TIME, but solid movement & UB Sets)
Wt. Abmat Sit Ups
Romainian DL (top half of DL)
---------------
DANIEL (Been done HERE 6.24.17 & HERE 8.17.13)
For Time:
50 Pull Ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull Ups
Oz ~ Rowed & earned a participation ribbon!
Casey ~ 19:50 (Rx)
S.Brehm ~ 265# / 115# FRRL/50#KB / 19:14 (75#)
tb ~ 290# / 130#FRRL / 70#KB / 20:47 (30-7-7-4-3 / 21 / 14-7 / 10-6-6-6-6-6-10
Outstanding by Casey Drake!!! Just a year ago, he was doing modified Pull Ups and was at 75# for the Thrusters... He has been growing within these workouts and within the last year by leaps and bounds!!! Congratulations & Keep it going!!!
Brehm was forced to push it a bit more in the 1st Rnd of Thrusters...thats what teammates do...push each other (even when they don't know it)... I was going 21 straight, and he was going to take some breaks, but could not bring himself to break as I was going UB!!! ALSO, he pushed me a bit in my 800m with me just trying to make it back before he started his 400m run (Just made it BTW)
Runs were typical for me...BRUTAL & S-L-O-W...I will take it with everything else that has been going well... If I want to get better at running, I need to add some running a couple times each week...
I do not really need to get better at running...
With simplicity of heart, I have joyfully offered everything to you, my God.
Friday, July 6, 2018
Friday in Rhinelander...
Back to the land of the living tomorrow!
Still in Rhine-town today...which means limited everything!
Warm-Up
2 Rnds ~
2m Slow Bike/Row
5 Strict Pull Ups
10 HR Push Ups
15 Air Squats
20s Sampson (ea)
40s Alt. Warrior
----------------
BB Warm-Up
----------------
BOX SQUATS
7 x 2 Box Squat (Climb to Heavy Set)
*set box just below parallel
---------------
FR Rev. Lunges
3 GIANT Sets:
12 Front Rack Reverse Lunges (6/sd)
12-15 Heavy KB Russian Swings (chest level)
2m Rest b/t sets...
---------------
Body Armour
21-18-15-12
Wt. Abmat Sit Ups
Romainian DL
*wt. should be challenging, but be able to go unbroken...NOT for time!
----------------
PARKS & WRECK (TEAM Version)
Team of 2, AMRAP in 20min:
50/35 Cal. Bike
50 KB Swings (70/50)
50/35 Cal Bike
200m Wreckbag Run (70/50)
~ 200m wreckbag run counts as a single rep!!! BOTH partners run & pass wt back and forth as needed
In place of wreckbag...use the KB that you use in the swings
(IND. Version)
For Time:
27-21-15-9
Cal. Bike
KB Swings (70/50)
200m Wreckbag Run after each Rnd (70/55)
~ In place of wreckbag, carry the KB you use on swings...
I may be doing this tomorrow...anyone else want to workout, I will be in around 6am...
Time to get back to work...
Still in Rhine-town today...which means limited everything!
Warm-Up
2 Rnds ~
2m Slow Bike/Row
5 Strict Pull Ups
10 HR Push Ups
15 Air Squats
20s Sampson (ea)
40s Alt. Warrior
----------------
BB Warm-Up
----------------
BOX SQUATS
7 x 2 Box Squat (Climb to Heavy Set)
*set box just below parallel
---------------
FR Rev. Lunges
3 GIANT Sets:
12 Front Rack Reverse Lunges (6/sd)
12-15 Heavy KB Russian Swings (chest level)
2m Rest b/t sets...
---------------
Body Armour
21-18-15-12
Wt. Abmat Sit Ups
Romainian DL
*wt. should be challenging, but be able to go unbroken...NOT for time!
----------------
PARKS & WRECK (TEAM Version)
Team of 2, AMRAP in 20min:
50/35 Cal. Bike
50 KB Swings (70/50)
50/35 Cal Bike
200m Wreckbag Run (70/50)
~ 200m wreckbag run counts as a single rep!!! BOTH partners run & pass wt back and forth as needed
In place of wreckbag...use the KB that you use in the swings
(IND. Version)
For Time:
27-21-15-9
Cal. Bike
KB Swings (70/50)
200m Wreckbag Run after each Rnd (70/55)
~ In place of wreckbag, carry the KB you use on swings...
I may be doing this tomorrow...anyone else want to workout, I will be in around 6am...
Time to get back to work...
Wednesday, July 4, 2018
Independence Day!
Today we celebrate America's Independence...
Let us Honor and Respect the Freedom, Liberty and Life we are fortunate to live in these United States of America...
We are blessed!
Regardless of what you think of the politics of the USA, we are the BEST country in the World...
Just like in the sports we coach; you can be the BEST, but that does not mean you treat others worse!
That just means we have a greater responsibility to do what is right (and just) for the rest of the world.
REST DAY today & can do today's WOD tomorrow...
If you are up for it today...go for it!
GLEN
For Time:
30 Clean & Jerks (135/95)
1 Mile Run
10 Rope Climbs*
1 Mile Run
100 Burpees
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
REMMEBER...scaleable & sub whatever you need...
No idea if/where I can get to a Bar for C&J and/or Rope Climbs (Pull Ups)...So this may be a 1 Mile Run, 100 Burpees, 1 Mile Run type deal...we will see tomorrow
HAPPY 4th!
God Bless America!
Let us Honor and Respect the Freedom, Liberty and Life we are fortunate to live in these United States of America...
We are blessed!
Regardless of what you think of the politics of the USA, we are the BEST country in the World...
Just like in the sports we coach; you can be the BEST, but that does not mean you treat others worse!
That just means we have a greater responsibility to do what is right (and just) for the rest of the world.
REST DAY today & can do today's WOD tomorrow...
If you are up for it today...go for it!
GLEN
For Time:
30 Clean & Jerks (135/95)
1 Mile Run
10 Rope Climbs*
1 Mile Run
100 Burpees
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
REMMEBER...scaleable & sub whatever you need...
No idea if/where I can get to a Bar for C&J and/or Rope Climbs (Pull Ups)...So this may be a 1 Mile Run, 100 Burpees, 1 Mile Run type deal...we will see tomorrow
HAPPY 4th!
God Bless America!
Tuesday, July 3, 2018
Happy 4th of July...
...tomorrow!!!
For today... We workout!!!
Warm-Up
3m of Rowing
40s Easy ~ 20s Fast (increase intensity on this 20s each min)
------------
3 Rnds (every 30s)
Alt Sampson Stretch
Glute Bridge
Alt. Spidey & Reach
Banded Good AM
--------------
Snatch-Grip BB Warm Up (2x's)
5 Good AM's
5 Back Squats
5 Elbow Rotations
5 Push Press
5 Stiff-Leg DL
5 OHS
Rest and repeat
---------------
STRICT HSPU
3 Rounds
40% Max
35% Max
30% Max
REST 90s
~ The thought on this is to perform those %'ages UB rest as needed, but sets must be UB, AND you MUST come off the wall b/t sets.
(My Reps were 2-2-2, so I did 2 strict, came off wall, 30-60s, another 2 reps, off wall, final 2 reps...90s rest and repeat 2 more times...
------------------
BACK SQUAT STAMINA
OTM x 11 (3 Rnds)
1 = 6 Reps @ 65%
2 = 4 Reps @ 70%
3 = 2 Reps @ 75%
4 = REST
Repeat 2 more times
-----------------
LIQUID LAUGH
5 Rnds:
1 = Front Rack DB Reverse Lunge
2 = 50 D/U
3 = Max Calorie Bike
4 = REST
TRACK and SCORE is TOTAL # of Lunges + Calories...
Casey ~ 22-14 / 24-14 / 21-15 / 24-15 / 24-16 (35#DB/ Row) ~ 189 Total
Oz ~ 12-12 / 12-12 / 12-12 / 12-12 / 12-12 (??DB/Row) ~ 120 Total
Lizzy ~ Wall Walks / ?? on Squats / Completed Liquid Laugh (20# DB)
Val ~ Wall Walks / ?? on Squats / Completed Liquid Laugh (20# DB)
Z.Wendt ~ 4-3-3 / ?? on Squats / 18-14 / 18-14 / 18-16 / 18-16 / 23-18 ~ 162 Reps
tb ~ 2-2-2 / 215-230-250 Squats / 15-15 / 16-18 / 18-16 / 20-15 / 23-18 ~ 174 Reps
Jesus replied: I am the way, the truth and the life.
For today... We workout!!!
Warm-Up
3m of Rowing
40s Easy ~ 20s Fast (increase intensity on this 20s each min)
------------
3 Rnds (every 30s)
Alt Sampson Stretch
Glute Bridge
Alt. Spidey & Reach
Banded Good AM
--------------
Snatch-Grip BB Warm Up (2x's)
5 Good AM's
5 Back Squats
5 Elbow Rotations
5 Push Press
5 Stiff-Leg DL
5 OHS
Rest and repeat
---------------
STRICT HSPU
3 Rounds
40% Max
35% Max
30% Max
REST 90s
~ The thought on this is to perform those %'ages UB rest as needed, but sets must be UB, AND you MUST come off the wall b/t sets.
(My Reps were 2-2-2, so I did 2 strict, came off wall, 30-60s, another 2 reps, off wall, final 2 reps...90s rest and repeat 2 more times...
------------------
BACK SQUAT STAMINA
OTM x 11 (3 Rnds)
1 = 6 Reps @ 65%
2 = 4 Reps @ 70%
3 = 2 Reps @ 75%
4 = REST
Repeat 2 more times
-----------------
LIQUID LAUGH
5 Rnds:
1 = Front Rack DB Reverse Lunge
2 = 50 D/U
3 = Max Calorie Bike
4 = REST
TRACK and SCORE is TOTAL # of Lunges + Calories...
Casey ~ 22-14 / 24-14 / 21-15 / 24-15 / 24-16 (35#DB/ Row) ~ 189 Total
Oz ~ 12-12 / 12-12 / 12-12 / 12-12 / 12-12 (??DB/Row) ~ 120 Total
Lizzy ~ Wall Walks / ?? on Squats / Completed Liquid Laugh (20# DB)
Val ~ Wall Walks / ?? on Squats / Completed Liquid Laugh (20# DB)
Z.Wendt ~ 4-3-3 / ?? on Squats / 18-14 / 18-14 / 18-16 / 18-16 / 23-18 ~ 162 Reps
tb ~ 2-2-2 / 215-230-250 Squats / 15-15 / 16-18 / 18-16 / 20-15 / 23-18 ~ 174 Reps
Jesus replied: I am the way, the truth and the life.
Monday, July 2, 2018
Bench-Mark...
ANOTHER new Benchmark WOD from CompTrain...
Watch it performed HERE
Special treat today...Tyler Wendt was back in town for a WOD...
Of course this type of a WOD would come up...He is a machine...
It was fun to see Little Bro & Big Bro go after it!!!
Warm-Up
Mobilize
2 Rnds (Walkthru Pace)
15 Cal Row/Bike + 5 Spidey & Reach
12 Cal Row/Bike + 5 Walkouts
9 Cal Row/Bike + 5 Good AM's + 5 Stiff-Leg DL + 5 DL
---------------
2 Rnds:
5 Scap Retractions + 5 Kip Swings + 1-2 Strict Pull Ups
5 BB Power Snatches
5 BB Clean & Jerks
5 BB Thrusters
(empty BB)
----------------
5min for Specific Warm-Up for Ring MU, Bar MU or C2B...
---------------
VAN DAMME
For Time (20min Time Cap):
30 Power Snatches
10 Ring MU*
30 Clean & Jerks
10 Ring MU*
30 Thrusters
10 Ring MU*
Wt = 135#/95# (DO NOT switch Wt by exercise...use same wt. across all 3!)
*#1 Option...scale down the # of Ring MU (eg ~ 5 per rnd)
#2 option...scale to Bar MU or lower # BME
#3 Option...scale to C2B Pull Ups (20 each Rnd)
IF you DO NOT FINISH, your official time is 20min + the # of reps you have left to complete!
Oz ~ Participation Ribbon...
C.Drake ~ 14:18 (95# / 10 Bar MU...then 20 C2B for #2)
Syd ~ 14:39 (95# / 20 Pull Ups)
V.Tonn ~ 13:58 (65# / 20 Pull Ups)
Lizzy ~ 16:32 (75# / 20 Pull Ups)
T.Wendt ~ 18:00 (Rx)
Z.Wendt ~ 18:47 (115# / 5 Bar MU)
tb ~ 20:15 (official) 25/30 Thrusters completed!
Singles for Snatches ~ completed at 3:30 / 3-3-2-2 for Ring MU...Completed at 6m mark (started at 4:15...1:45) / Singles for C&J ~ completed at 11:30 (ouch...started at 6:30, so a full 5m to complete 30 C&J...terrible!!!) / 3-3-3-1 for Ring MU...completed at 15m (started at 12:30, so 2:30 to get the #2 rnd in)...6-6-4-4-5 for Thrusters...THAT WAS A STRUGGLE!!! WOW!!!
Lead me Lord, in Your justice, b/c of those who lie in wait; make clear Your way before me.
Watch it performed HERE
Special treat today...Tyler Wendt was back in town for a WOD...
Of course this type of a WOD would come up...He is a machine...
It was fun to see Little Bro & Big Bro go after it!!!
Warm-Up
Mobilize
2 Rnds (Walkthru Pace)
15 Cal Row/Bike + 5 Spidey & Reach
12 Cal Row/Bike + 5 Walkouts
9 Cal Row/Bike + 5 Good AM's + 5 Stiff-Leg DL + 5 DL
---------------
2 Rnds:
5 Scap Retractions + 5 Kip Swings + 1-2 Strict Pull Ups
5 BB Power Snatches
5 BB Clean & Jerks
5 BB Thrusters
(empty BB)
----------------
5min for Specific Warm-Up for Ring MU, Bar MU or C2B...
---------------
VAN DAMME
For Time (20min Time Cap):
30 Power Snatches
10 Ring MU*
30 Clean & Jerks
10 Ring MU*
30 Thrusters
10 Ring MU*
Wt = 135#/95# (DO NOT switch Wt by exercise...use same wt. across all 3!)
*#1 Option...scale down the # of Ring MU (eg ~ 5 per rnd)
#2 option...scale to Bar MU or lower # BME
#3 Option...scale to C2B Pull Ups (20 each Rnd)
IF you DO NOT FINISH, your official time is 20min + the # of reps you have left to complete!
Oz ~ Participation Ribbon...
C.Drake ~ 14:18 (95# / 10 Bar MU...then 20 C2B for #2)
Syd ~ 14:39 (95# / 20 Pull Ups)
V.Tonn ~ 13:58 (65# / 20 Pull Ups)
Lizzy ~ 16:32 (75# / 20 Pull Ups)
T.Wendt ~ 18:00 (Rx)
Z.Wendt ~ 18:47 (115# / 5 Bar MU)
tb ~ 20:15 (official) 25/30 Thrusters completed!
Singles for Snatches ~ completed at 3:30 / 3-3-2-2 for Ring MU...Completed at 6m mark (started at 4:15...1:45) / Singles for C&J ~ completed at 11:30 (ouch...started at 6:30, so a full 5m to complete 30 C&J...terrible!!!) / 3-3-3-1 for Ring MU...completed at 15m (started at 12:30, so 2:30 to get the #2 rnd in)...6-6-4-4-5 for Thrusters...THAT WAS A STRUGGLE!!! WOW!!!
Lead me Lord, in Your justice, b/c of those who lie in wait; make clear Your way before me.
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