Legs feel like...

Warm-Up... Mobilize &
2 Rnds ~
90s Light Bike/Row
5 Scap Ret.
10 Slow Air Squats
30s Alt. Sampson
----------------
2 Rnds ~
150m Run (1 Lap)
5 Alt. DB Strict Press
5 Waiter Squats (ea side)
-----------------
DB OHS + HS Walk (hold)
EMOM x 10min:
e = 3 DB OHS (ea side) Climb w/ DB
o = 30s HS Wall Hold or HS Walk Practice
------------------
CEMENT SHOT
Every 3min x 7 Rnds:
400m Run
6 TTB
3 Bar MU

Ladick ~ 30# / Completed w/ Pull Ups
Daliege ~ 50# / Completed w/ Pull Ups
Johns ~ 25# / Completed w/ 2 laps 270m Run & Knee Raises
Schutz ~ 45# / Completed Rx
tb ~ 60# / Completed (Rnds 1 & 2 Rx... 3-6 6 TTB only...7 completed but 3 Bar MU were after the beep)
400's = 1:58-2:08-2:18-2:16 (R-W)-2:18-2:21(R-W)-2:14
R-W was Run-Walk combo...

Burpees...were good

Knowing that it seems to be Burpee Box Jump Overs that have done me in the last TWO bouts with the lower back and leg...these made me nervous today...
At least there were some slow and controled burpees in the warm-up to "test" it out with...
I was and am ready to not do burpees (who isn't?!?!?) if that is the case...BUT...
They were fine and even during the workout...everything felt great...
WELL...as far as the back...
Burpees were S-L-O-W..as usual... time to get better...

SmashweRx Low Back Mobilization...then...

Warm-Up
3 Rnds ~
60s Slow Bike
15 Banded Good AM's
10 GHD Sit Ups
------------
2 Rnds ~
45s Mod. Bike
3 Slow Burpees
15s Jump Ropes
------------
30s FAST Bike
5 Burpees
15 D/U
---------------
BB Warm-Up
--------------
HANG POWER CLEAN
EMOM x 8:
3 Hang Power Cleans (Climbing as you like)
+ 10 D/U
(get these 13 reps EACH minute!)
--------------
HANGMAN
For Time:
21 HPC + 21 Bar-Facing Burpees
100 D/U
15 HPC + 15 BFB
75 D/U
9 HPC + 9 BFB
50 D/U
Hang Power Clean = 135#/95#
*scale to less D/U's if you have them (75-50-25 or 50-35-20) or goto 2x's Singles
*scale Wt as required...

Ladick ~ 125# / 12:08 (95# & 50-35-20 D/U)
Johns ~ 100# / 12:40 (75#, Singles & Lat. Burpees)
tb ~ 185# / 11:03
4:35 ended the 100 D/U...caught breath till 5m Mark for the HPC on 15's...
Finished 15 Burpees at 7:20 mark and forgot to look at clock after 75 D/U...
Plan was 60-15, but hit my toe on 3rd of final 15...
HPC all UB ~ 33s for 21 / 28s for 15 /
Burpees ~ 2+ min for 21 / 1:50 for 15
D/U ~ 20-40-20-20 / 60-3-12 / 9 UB
Forgot to check the clock for 9's and at end of 75

Back...to WOD's...

We will see how this goes... Cold/Cough just setting in, and coming off the week-off with the sore back... We will see how this goes...

Going to try to do this Daily SmashweRx:
1) Spidey Hip Opener (1-2min ea)
2) Quadruped Push Back (10 Reps)
3) Planked Pigeon (10 Reps)
4) Downward Dog Toe Slaps (10 Reps)
5) Alt. Leg Bridge Kicks (10 Reps)
Alt. b/t these on Days:
A) High-Leg Hip Ext. (on Rig) (1-2min)
B) Couch Stretch / Banded Hip Opener (Couch on Rig)

Warm-Up
E2MO2M x 9 (18min)
1 = 2 Laps (30 Cal Row)
2 = 3 Alt. Spidey & Reach + 20 Abmat
3 = 1 Rnd Strict Cindy + 15 KBS (50/35)
-----------------
BB Warm-Up
------------------
BLITZEN
5 RFT ~
20/14 Cal Row
10 Thrusters (115/80)

Daliege ~ 12:49
Ladick ~ 11:?? (95#)
Schutz ~ 11:02 (95#)
Stan ~ 11:55 (75#)
tb ~ 10:58 (95#)... did 10 UB everytime...breath at top & bottom of Thruster...
Rnd #1 1:48 / 6:21 total time on Rower for 100 Cals
Jesus...I want what You want for me!

Crushed...

Well... Last Sat. WOD did a number on my back... Dang Burpeee Box Jump Overs!!!
I felt it a bit, but not nearly like the past...so we pushed on... IT WAS A GREAT DAY & Workout...
The 6+ hours in the car later on Saturday...then again on Sunday probably did not help things out either.

Monday...had a routine Dr. appt, so no WOD for me then...
Sore and TIGHT back the rest of the week...
Not sure what/why... somewhat thinking the twisting and working from Smashwerx is loosening it too much...some flexibility/mobility is good...too much can be trouble for this old body...

Hams have been tight for a while as well...so that should have alerted me as well... Body protecting itself...

Anyways...It has been a good week of workouts for everyone else...
Monday's WOD was one of the tougher, more brutal WOD's in a while (from the statements of all)
Below is this week:
MONDAY
Warm Up
3 Rnds ~
20-40 D/U
3 Spidey & Reach + 5 Push Ups
1 Lap Running
10 PVC OHS
---------------
Back Squat
Build to a heavy set of 12
--------------
HANDS DOWN
AMRAP in 12min:
30 D/U + 10 DB Power Cleans
30 D/U + 10 DB Hang Squat Clean
30 D/U + 10 DB Push Press
30 D/U + 10 DB Rev. Lunges
30 D/U + 10 DB Thrusters
(sub 50 singles if needed, DB = 50/35)

No results written down, but some came close to 2 rnds
TUESDAY
Warm-Up
800m Run
3 Rnds ~
30s Mod. Bike
3 Spidey & Reach
3 Kip Swings + 3 Pull Ups
9 Banded Good AM's
12 GHD Sit UPs
------------------
BAR KEEPER
P1 ~ AMRAP in 5min:
400m Run Buy-In...then...
21 C2B Pull Ups
15/12 Cal Bike
~ 5 Min REST ~
P2 ~ AMRAP in 5min:
400m Run Buy-In...then...
15 TTB
12/9 Cal Bike
~ 5 Min Rest ~
P3 ~ AMRAP in 5min:
400m Run Buy-In...then...
9 Pull Ups
9/6 Cal Bike

Johns ~ 21 Pull Ups / 1 Rnd / 1rnd + 2cal Bike
Ladick ~ 1rnd + 4 / 1rnd + 10 / 2rnds + 4
WEDNESDAY
Warm-Up
EMOM x 12:
1 = 55s Bike
2 = 30s Plank + 30s PVC Pass Thru
3 = 5 Strict DB Press
4 = 7 Good AM + 7 Elbows + 5 Strict Press
-----------------------
GROUND BREAKING
For Time:
50/35 Cal Row
35 Lateral Burpees over Rower/Bar
50 OHS (95/65)

Johns ~ 13:26 (17@65# / 33@45#)
Schutz ~ 10:21 (75# OHS)
Ladick ~ 9:35 (75# OHS)
Daliege ~ 11:23

TEAM DAY

Saturdays are typically a TEAM WOD...
Always an individual variation available, but there is something unique about doing a WOD as a team...Together...Pushing each other...communication while exerting effort, not to mention counting reps...lots of things going on...
This matters for more than just a workout...Think of the craziness of life and the communication errors people have...this helps...

Warm-Up
EMOM x 15min:
1 = 50s easy Row
2 = 50s Mobility
3 = 5 Scap Retractions + 5 Kip Swings
4 = 6 Burpees + 12 Abmat Sit Ups
5 = 10 Alt. DB Snatches (light wt. / 5 per arm total)
~ Mobility = 1-Spidey & Reach / 2-Walkouts / 3-Alt. Sampson
--------------------------
BOATS & TOES
TEAM of 3 (30min Time Cap)
50-40-30-20-10
Cal Row
Burpee Box Jump Overs (24/20)
Directly Into...
50-40-30-20-10
Toes-2-Bar
Alt. DB Snatches (50/35)

B & T Indy Version ~ 
For Time:
20-16-12-8 (56 Reps per Exercise)
Same Stuff...

NOT HAVING A 3rd Person...we elected to go 2-person Team and cut our Reps to:
35-30-25-20-15 (125 Reps per exercise)

Casey & Biolo ~ 26:30
Casey was a BEAST on the Burpee Box Jump Overs!
Essentially he did all the 20 & 15's... I may have jumped in for 5-8 total in those two rounds!
Wow does that kid have a set of lungs!!!

Football is Over...

We had an extra game with just the 11, 10 and some 9th graders...
Was a good experience for them to "see" where they are at compared to others...
EC Memorial did the  same thing...We lost our QB to mono on Wed for a Thursday game...so that was a bit tougher...
LOST 0-35, but gained some "motivation" for the LONG off-season...
More than anything...we need multi-sport athletes...stronger, faster and better all-around...this is what multi-sport DOES for kids...This is what CrossFit "does" for all...
Functional Exercise...Constantly Varied...

Warm-Up
Easy 400m Run
3 Rnds ~
5 Strict Pull Ups
5 Slow Wall Squats
10 Push Ups
10 Sit Ups (Abmat, GHD, etc)
---------------------
2 Rnds ~
30s Sampson Stretch (each way)
30s Alt. Sampson Stretch
30s Warrior Squats
--------------------
TIGER BLOOD (Looonnngg  ago HERE...5 months ago HERE)
3 Rnds for Time ~
10 Clean & Jerk (135/95)
400m Run
(set up in FH)

Stimulus-wise ~ C&J wt should be a weight you can do 10+ times when fresh...think grace...
Run should be pushed a bit, but realize you are coming back to C&J...
For the last run...let's push the 400 as much as you can...normally, we may kick it in for the last 100m, but let's "push" earlier than that...remember...this is practice and it is "ok" to fail or NOT PR, especially when working some different stimulus vs. "gaming" each WOD...

Schutz ~ 8:24 (115#)
Daliege ~ 9:23
tb ~ 9:38 (first 10 C&J in 36 sec...last 400m in 2:06)

You got 5 minutes???

Nice little burner...this catches up to you...
Strength & Cardio -type metcon!!!

Warm-Up
EMOM x 12
1 = 55s Bike or easy run
2 = 30s Plank Hold + 30s Passover
3 = 5 Strict DB Press (alt)
4 = 7 Good AM's + 7 Elbows + 5 Press (BB)
---------------------
3 sets:
3 Strict Press
3 Pausing Push Jerks
3 Push Jerks
---------------------
TAKE FIVE
P#1 ~ In a 5m window:
35/25 Cal Bike...then...
AMRAP:
12 Deadlift (185/135)
12 Burpees
~ 5min REST ~
P#2 ~ In a 5m window:
25/18 Cal Bike...then...
AMRAP:
9 Deadlift (225/155)
9 Burpees
~ 5min REST ~
P#3 ~ In a 5m window:
15/12 Cal Bike...then...
AMRAP:
6 Deadlift (275/185)
6 Bar-Facing Burpees

Daliege ~ P1=2+7reps (55 reps)
Johns ~ P1=1+11 (35 reps) / 1+9 (27 reps) / 2+6 (30 reps)
Schutz ~ P1=1+12 (36 reps) / 2+3 (39 reps) / 3 (36 reps)
tb ~ P1=2 (48 reps / 2:30 Bike) / 2+6 (42 reps / 1:45 Bike) / 3+1 (37 reps / 58s Bike)

Sorearms

Warm-Up 
2 Rnds
60s Light Row
15 GHD Sit Ups
45s Mod Row
15 Banded Good AM's
30s Fast Row
15 Light KBS
-----------------
2 Rnds ~
5 KBS
3 C2B
5 Cal Row
100m Run
1-2 min Rest b/t Rnds
THEN 3-4 Min Rest after Rnd #2...and GO!!!
-------------------
DOWN & OUT
21-18-15-12-9 for Time:
KBS (70/55)
C2B Pull Ups
Cal Row
200m Run (sub 50 D/U, if you have nowhere to run)
~ This is a grip intensive WOD...Find a pace and hold...push at the finish, not at the start!!!

Casey ~ 18 ish
Oz ~ 18 ish #2
Bertag ~ completed
Ladick ~ ???
Schutz ~ 20:59
Johns ~ 22:48
tb ~ 23:03...wow was that grinding...

Benchmark

Hero workout...that is a benchmark as well...

Warm-Up
EMOM x 15 ~
1 = 20-40 D/U
2 = 2 Spidey & Reach + 5 Push Ups
3 = 15/12 Cal Row
4 = 10 Dowel OHS
5 = 15 Russian KBS
-------------------
2 Sets ~
3 Walkouts
7 SLOW BB OHS
-------------------
Snatch-Grip BB WU
------------------
SNATCH
EMOM x 12
1-3 = Snatch Complex (Snatch Pull + Hang Squat Snatch + Squat Snatch)
4-12 = 1 Squat Snatch (climbing)
-----------------
BACK SQUAT
3 Rnds of
3 Reps
2 Reps
1 Rep
~ 2 Reps of Rnd #1 is your 3-Rep weight for Rnd #2, and the 1-Rep from Rnd #1 is the 2-Rep for Rnd #2...etc...
So it should look like this...
3@100, 2@115, 1@135...3@115, 2@135, 1@155...3@135, 2@155, 1@175

JT
21-15-9 For time (15min Cap)
Kipping HSPU
Ring Dips (may kip if needed)
Push Ups

Johns ~ 13:14 (mod HSPU, Chair Dips)
Daliege ~ 14:20 (mod HSPU)
Schutz ~ 13:35 (mod HSPU)
tb ~ 12:51 (HSPU = 12-9 / 5x3's / 4-5 / Rings = 8-7-6 / 6-5-4 / 4-3-2 / Push = 3x7's / 3x5's / 9)

We have not done the Snatches or Back Squats for a few weeks now...I have to look at this and do some strength...but do not like getting to 1's...

GAMEDAY...

LAST official GAMEDAY of the 2018 season...
Been an up and down season...so let's work to end on an UP!

Warm-Up
3min slow bike/row/run
3 Rnds ~
5 Strict Pull Ups
5 Slow Wall Squats
10 Push Ups
10 GHD Sit Ups
-------------
2 Rnds (30s ea)
Alt Sampson Stretch
Alt Spidey & Reach
Warrior
---------------
10 Min of HS Walk Practice
---------------
(optional) ~
EMOM x 12min:
1 Squat Clean (climbing)
---------------
TRIPLE UP
Ascending Ladder in 12min:
3-6-9-12-15-18-21-24...+3's
Thrusters (95/65)
TTB
Cal Row

Johns ~ 12's + 30 reps (subbed K2E)
tb ~ 15's + 16 Thrusters
TTB were ALL UB!!!
3/6/9/12 = UB, 9-6 / 9-7(+2) for Thrusters...Beeper went off at 7 but finished after for the extra 2
I purposely did not look at the clock when I finished my Row of 15 cals...wanted to push myself, but not worry about the time...
You alone, I have grieved by my sin; have pity on me, O Lord.

Messed Up...

Warm-Up
EMOM x 9
55s Bike/Row
30s Plank + 30s Pass Thru
7 Good AM's + 7 Elbows + 5 Strict Press
-----------------
RUN WILD
3 Rnds for Time:
600m Run
27 Hang Squat Snatch (75#/55#)

I screwed this up...as we ran 5 laps...thinking 5.5 was 600m...
4.5 is 600m...so 4 laps would have been perfect as walk into and out of wt. room would have made-up for the 1/2 lap...
So we actually ran (accumulated)...approx 700m each round...

Daliege ~ 5:02-12:19-19:00
Ladick ~ 5:05-12:37-19:10
Schutz ~ 5:40-11:10-16:54
Johns ~ 6:40-15:04-24:04 (last set was 13-14 for her...she hung on like a champ for last 14 reps!)
tb ~ 5:30-12:05-18:23 (HSS = 18-9 / 10-9-8 / 27...runs got waaaay slow)

Back...AT IT...

Well...shutting it down early and working some Smashwerx into the day...HELPED...
Was worried and NOT going to do the WODs if back was bad at all...
The PULL from the PC's has also done me in before...so I was VERY hesitant...
BUT after warm-up felt good...then eased into the T-n-G stuff...was good to go...WOW...
What a difference a day makes! AND trusting in the big guy!

Warm Up
2 Rnds ~
60s Light Bike
5 Spidey & Reach
15 GHD Sit Ups
45s Mod Bike
5 Walkouts
15 Banded Good AM's
30s Fast Bike
BBWU
----------------
GYMNASTICS WORK
OTM x 10
O = 45% Max Strict HSPU
E = 5 T-n-G Power Clean (climbing)
---------------
GUARD RAIL
#1) AMRAP in 3min:
9/6 Cal Bike
9 Power Cleans (135/80)
~3min REST~
#2) AMRAP in 3min:
9/6 Cal Bike
7 Power Cleans (155/95)
~3min REST~
#3) AMRAP in 3min:
9/6 Cal Bike
5 Power Cleans (175/105)

Ladick ~ 10 Pikes & 75-115 / 3rnds(95#) / 2 Rnds + 5 cal(115#) / 2 Rnds + 9cal (135#)
Johns ~ 4 Pikes & 65-90 / 3 Rnds (80#) / 2 Rnds + 6 cals (95#) / 2 Rnds + 5 cals (105#)
Schutz ~ 2 HSPU & 95-145 / 3 Rnds (115#) / 2 Rnds + 11 reps (135#) / 2 Rnds + 9cal (155#)
tb ~ 4 HSPU + 95-165 / 3 Rnds + 1cal (135#) / 2 Rnds + 10 reps (155#) / 3 Rnds + 1 cal (175#)
Remember your people, Lord!

BACK...literally...

Ok...back has been sore and I rushed into the WOD a bit...

Warm Up
EMOM x 15
1 = 20-40 D/U
2 = 2 Spidey & Reach + 5 Push Ups
3 = 15/12 Cal Row
4 = 10 OHS
5 = 15 Russian KBS
(repeat 2 more times)
---------------
Snatch Grip BBWU
---------------
SQUAT SNATCH
EMOM x 12
1-3 = Complex (Snatch Pull + Hang Squat Snatch + Squat Snatch)
4-12 = 1 Squat Snatch (climbing)
----------------
MICROWAVE
In a 10 min Window:
75 Wallballs (20/14)
then...
AMRAP (in remaining time):
8 Burpee Box Jump Overs (24/20)
40 D/U

Well...rushing it I did 2 Rnds of warm up...
Squat Snatch w/o belt...
AND then the WB w/o Belt probablly did not help the matter...
Plus, no Rock Tape...that stuff adds just enough, I think...
AT the 8min mark doing a Burpee my back spasmed so rather than push thru, I was done...
HOPING that it would go away...this is usually how the entire thing starts when it acts up and then goes down my leg...etc...
Hams have been tight for a week along with mildly sore low back...I should have figured some extra SMASHWERX would be good...but I am not that bright!

Daliege ~ 4 Rnds +1 (20 D/U)
Schutz ~ 3 Rnds (80singles)
Ladick ~ 4 Rnds + 2 (Rx)
Johns ~ 2 Rnds + 8 Burpees (over ball / 80 singles)
tb ~ 2 Rnds and DONE @ 8min mark... WB done at 3:57...13-13-13-12-12-12...

River Jug...

Time to go fight for the Jug!

Warm-Up
3m Bike/Row
3 Rnds
5 Strict Pull Ups
5 Wall Squats
10 Push Ups
10 GHD Sit Ups
-----------------
10m HS Walk Practice
----------------
SQUAT CLEAN
OTM x 12
1-3 = Clean Pull + Hang Squat Clean + Squat Clean
4-9 = Squat Clean (climbing)
Finish with 3 untimed reps at a top Squat Clean Wt.
-------------------
TREADING H2O
For Time:
2K Row
150 D/U
10 Rnds Cindy (5 Pull Ups + 10 Push Ups + 15 Air Squats)
Push Ups were NOT hand-release!!!

Ladick ~ 24:45 (8:28.6 Row)
Daliege ~ 27:36 (8:11.0 Row)
Johns ~ 31:40 (10:00.0 Row)
tb ~ 21:50 (7:29.6 Row / 3-4 min for the D/U...60-50-40 / I think around 10:15 for 10 Rnds...which is real good for me!)

Back on Track...

Finally feeling better and this WOD helped...
Worked out the low-back and shoulder from yesterdays canoe trip...

Warm-Up
Rolled out Thoracic & Lats
Rolled Quads & Adductors
Couch Stretch
then...
EMOM x 12
10-15 Burpees
30s Plank + 30s Dowel Passovers
5 Strict Alt. DB Press
7 Good AM + 7 Elbows + 7 Press

LONG GONE
5 Rnds ~
With a Running Clock (FGB Style)
60s Wall Ball (20/14)
60s Alt DB Snatch (50/35)
60s Max Cal Row
60s REST (& record)

Daliege ~ 3 Rnds (62-59-59) ~ 180 Reps
Ladick ~ 3 Rnds ???
Johns ~ (44-39-37-34-37) ~ 191
WB ~ 22-18-15-16-15 / Sn ~ 10-12-12-10-12 / Cal ~ 12-9-10-8-10
Schutz ~ (56-49-50-47-49) ~ 251
WB ~ 25-22-20-20-20 / Sn ~ 16-14-16-14-14 / Cal ~ 15-13-14-13-15
tb ~ (61-56-56-55-57) ~ 276
WB ~ 25-23-23-23-22 / Sn ~ 16-16-17-17-16 / Cal ~ 15-17-16-15-15

Day After...and a few more...

MONDAY
Just one day after the Team Series finale...
3 workouts the last two days (Sat & Sun)!!!

Just a Warm-Up and sweat today...recovery...

TUESDAY
Canoe Trip so NO WOD for me...
The Crew did this...
WarmUp
2 Rnds ~
200m Light Row
5 Scap Ret
5 Kip Swings
1-3 Strict Pull Ups
15 D/U
INTO...
2 Rnds ~
200m Run
5 Push Ups
5 Spidey & Reach
10 Abmat Sit Ups
15 D/U
--------------
INSIDE OUT
For Time:
800m Run
21 Power Cleans (155/105)
400m Wt. Carry (40-50#/30#)
21 Burpee Box Jumps

Ladick ~ 10:35
Schutz ~ 11:00
A.Johns ~ 16:59

Time gets Away...

Time gets away from you, if you are not careful...

We (Brehm & I) did the TEAM SERIES #8 on Sunday...
You can find ALL the workouts HERE
It was a GREAT finish to the TEAM Series for us...
We really pushed each other and these WOD's...
All One-&-Dones as we did not re-test any of the WOD's...

TS #8 ~ Video HERE
For Time (15m Cap)
30 Synchro TTB
40 Synchro Alt. DB Snatch (50#)
50 Synchro Box Step Overs (24")
40 Synchro Alt. DB Snatch (50#)
30 Synchro TTB

TTB ~ Toes MUST touch bar at SAME TIME
DB Snatch ~ Extension (Lockout) must be achieved together
Box Step Over ~ 4 feet on floor at same time

B&B ~ 160 Reps... we really PUSHED and got all 40 Reps of the DB Snatches in...
20 in a row w/in the last minute!!!

Gonna be cool to check the leaderboard, but we did really well!!!