R U Sore???

How is everyone feeling after this week???

ME...sore & during the workouts fatigued...

This week has been good for the Nose Breathing work... ALWAYS during the warm-up, occasionally when I break within the WOD... I really have been working on it...Feels good, getting to feel normal.
I have been able to now jog 400m w/o stoping...
I am hoping that it is the Nose Breathing that is working...getting worse before getting better ;-)
Not just me getting out of shape... We will see...

Warm-Up
400m Run (Nose Breathing)
Mobility
-------------
BB Warm-Up
-------------
SQUAT CLEAN Complex
5 Sets ~
5 Touch-n-Go Squat Cleans + 1 Push Jerk
-------------
SORE EYES
AMRAP in 20min:
20 Wall Balls (20/14)
20 Sumo DL High Pulls (75/55)
20 Box Jumps (24/20)
20 Push Press (75/55)
20/14 Cal Rows

Daliege ~ 145# / 3 Rnds + 45 Reps (5 Box Jumps)
Ladick ~ 115# / 3 Rnds + 35 Reps (15 SDLHP)
Stan ~ XX / 3 Rnds + 20 Reps (Cals...he started on cals)
Johns ~ 85# / 2 Rnds + 42 Reps (8 Box Jumps...started on Rows-14cals)
tb ~ 195# / 2 Rnds + 88 Reps (8 Cal Rows /  20:36 to finish 3 rnds!)

TEAM variations...

Great TEAM WOD today... One of my favorite rep schemes to do with team stuff...

Warm-Up
400m Run
3 Rnds ~
5 Wall Squats
10 HR Push Ups
--------------
BB Warm-Up
--------------
BAR STAR
Teams of 3:
AMRAP in 7min:
BACK SQUAT
50 Reps @ 135/105
50 Reps @ 185/125
Max Reps in time remaining @ 225/155
~ 3 MIN REST
AMRAP in 7min:
BENCH PRESS
50 Reps @ 135/95
50 Reps @ 155/105
Max Reps in time remaining @ 185/135
~ 3 MIN REST
AMRAP in 7min:
DEADLIFT
50 Reps @ 185/135
50 Reps @ 225/155
Max Reps in time remaining @ 275/185
*Adjust weight as needed...thought process is Light-Med-Heavy

Ind. Version of this should be AMRAP in 7 w/ 21 Reps

We did this...
TEAMS of 2... AMRAP in 5min (3min Rest) @ 35 Total Reps for both partners...

Ladick & Daliege
BS = 95-135-155 (9 Reps at 155)
Bench = 95-105-135 (20 Reps at 135)
DL = 155-185-225 (29 Reps at 225)
Johns & Biolo (bold is Johns work!!! She was a stud!!! Carried us!)
BS = 12-12-11 (105/155) / 10-10-7-8 (185/125) / 5-5 (225/155)
Bench = 12-23 (65/135) / 7-8-7-8-5 (80/155) / did not get to 3rd wt...
DL = 10-10-7-8 (135/185) / 7-8-8-12 (155/225) / 4-1[+3 after time] (185/275)

Chris Kross

Done before HERE

Warm-Up (remember...Nose Breathing!!!)
2 Rnds ~ 
250m Light Row
5 Spidey & Reach (ea)
10 Slow Scap Ret.
15 Abmat Sit Ups
----------------
BB Warm-Up
---------------
Primer
10 D/U
5 PC (light load)
10 D/U
5 TTB
----------
15 D/U
3 PC (workout wt.)
15 D/U
3 TTB
------------
CRISS CROSS
AMRAP in 15:
30 D/U
15 Power Cleans (115#/80#)
30 D/U
15 TTB
----------
OPTIONAL ~ 
AMRAP in 4min:
Ascending UB C2B Pull Ups
(1...2...3...4...5...etc)

Johns ~ 3 Rnds + 11 PC (60s /95#* Heavier than needed!!!
Stan ~ 3 Rnds + 4 PC (60s / 95#)
Schutz ~ 4 Rnds (60s)
Ladick ~  (60s / 95#)
tb ~ 4 Rnds + 12 TTB (SOB!!! 3 reps away from 5 rnds) / 1-9 on UB in the 4min C2B

Free-Dom

Forgot what I did on Friday...and cannot find the sheet...

Going to work on Warming up with breathing thru the NOSE ONLY
Benifits Look HERE

Warm-Up
400m Run (w/ Water in mouth...forces nose breathing)
20 Air Squats
3 x Spidey & Reach (ea way)
20 Lungesteps
30s Russian BB Makers
20 Lunge Jumps (Split Squat Jumps)
5 Scap Retractions
10 Jumping Air Squats
200m Run
3 Strict PU
15 Banded Good AM's
10 Pike Sit Ups
----------------------
BB Warm-UP
---------------------
Squat Snatch COMPLEX
5 Sets (work to Mod-Heavy)
1 Snatch Pull
1 High Hang Squat Snatch
1 Hang Squat Snatch
1 Low-Hang Squat Snatch
-------------------
FREEDOM SAUCE (Previous HERE)
AMRAP in 3min:
21 OHS (95/65)
21 Lat Burpees over Bar/Rower
Max Cal Row
3min REST
AMRAP in 3min:
18 OHS (115/80)
18 Lat Burpees over Bar/Rower
Max Cal Row
3min REST
AMRAP in 3min:
15 OHS (135/95)
15 Lat Burpees over Bar/Rower
Max Cal Row
3min REST
AMRAP in 3min:
12 OHS (155/105)
12 Lat Burpees over Bar/Rower
Max Cal Row

Daliege ~ 2cals (75#) / 4cals (95#) / 5cals (115#) / 13cals (125#)
Ladick ~ 2cals (65#) / 7cals (75#) / 2cals (85#) / 8cals (95#)
Schutz ~  10cals (75#) / 11cals (95#) / 16cals (115#) / 15cals (95#)
Johns ~ 2cals (45#) / 3cals (55#) / 4cals (65#) / 10cals (70#)
tb ~ 7cals / 8cals / 10cals / 16cals (time to row was: 22s / 24s / 34s / 50s (but got going at 42smark)

Turkey Trot...

Turkey Day

Day before Thanksgiving... WRPS had the day off...so, some decided it was a good day for a WOD before Turkey Day!

Warm-Up
2 Stair Laps
Mobilize
Get Bars Ready...

TURKEY TROT
For Time:
400m Run
3 Rnds ~ TPB* (5 Thrusters + 5 Pull Ups + 5 Burpees)
400m Run
3 Rnds ~ TPB
400m Run
3 Rnds ~ TPB
400m Run
(75#/55# for Thrusters)
Scaling options... Adjust Thruster Wt. as needed, modify pull ups as needed...
BIG-MAN options ~ Thrusters = 95# & 2 Laps vs. 3 laps...

Thanks for that!

Warm-Up
12 Cal Bike
30s Sampson Stretch (ea way)
9 Cal Bike
30s Warrior Stretch
6 Cal Bike
Snatch-Grip BB Warm-Up
--------------------
SNATCH COMPLEX
10 Sets of the following:
1 Power Snatch*
*5s from Floor to Knee, 3s Pause at the Catch
Climbing in Wt...but keep great form
---------------
FULL COUNT
For Time:
21-18-15-12-9 Cal Bike
16 Alt. DB Power Snatch (50/35)
200m Wreckbag Run (50/35) after each rnd
(sub a 45# plate if needed)

OPTIONAL ~ Row Conditioning
3 Rnds:
30/21 Cal Row
30s Rest b/t Rnds
~ 90s Rest after 3 Rnds...
Then...Repeat it!!!

tb ~ 95-95-115-115-139-139-149-149-149-159 / 20:04
1:15-1:05-48s-45s-33s for Cal Rows / 16's all UB! / 50# Slamball subbed for wreckbag

Loooonnnggg Time....

Last workout was last Wendesday... Lots going on...
Open Heart surgery last Thursday for my Dad...
State Football for Div. 1-3 on Friday...
Checking on my Dad on Saturday & Sunday...going ok, but WOW!
Quite an experience with Open Heart Surgery...going to take some TIME to recover...

THIS WEEK is Thanksgiving...take some TIME and reflect on what (& WHO) you are thankful for...
Have you told them??? YOU SHOULD!!!

WE have a "Turkey Trot" (AOWR WOD) on Wednesday...7:30am start time is what we will shoot for.
What is the Turkey Trot...who knows, we will make it up in the next couple days...

Today...
Warm-Up
3 Rnds ~
2 Stair Laps (nothing like going up and down the stairs to get the quads going)
3 Spidey & Reaches (ea side)
15 Abmat Sit Ups
5 Slow Wall Squats
--------------------
BB Warm-Up
-------------------
STAMINA SQUAT
EMOM x 12
Odd = 3 Front Squats
Even = 6 Back Squats
(increase from last week)
-------------------
Two Choices (depending on abilities)
Scale either to fit your needs

BANE
For Time:
40 HSPU
20 Ring Muscle Ups
10 Rnds of Macho Man (185/135)
(1 Macho Man Rnd = 3 Power Cleans + 3 Front Squats + 3 Push Jerks)

OR

RANDY SAVAGE
AMRAP in 12min:
3 Rnds Macho Man (135/95)
6 Burpees
9 TTB

Johns ~ 115# Squats / RS ~ 3 Rnds Completed (75# & K2E)
tb ~ 185# Squats / Bane 20m Time Cap due to class ~ 6 Rnds of Macho Man (135#)
HSPU = 8-8-8-8-8 (5:03)...rested till 6:00 mark to start 20 Ring MU (3-3-3-3...then 8x1's with 3-5 breaths between) these were MUCH faster... took me almost 4min for the 4 x 3's...then got the 8 done in about 2m... (6:06 work time for Ring MU)...finished the Ring MU at the 12:06...waited till the 13:00 to start Macho Man...never really checked where I was at but first 3 rnds were slow...then picked up the pace in last 3 rnds... Started 6th Rnd at 19:15 and finished at 19:55...GASSED!!!

Lost...

Lost the sheet for today...so this is the best I can remember...

Warm-Up
10 KBS
5 Burpees
10 KB Goblet Squats
30s Mobility Exercise
2 Rnds
-----------------
BB Warm-Up
----------------
SQUAT CLEAN STAMINA
Every 4 minutes x 4 Rnds ~
High Hang Squat Clean + Hang Squat Clean + Squat Clean
High Hang Squat Clean + Hang Squat Clean + Squat Clean
High Hang Squat Clean + Hang Squat Clean + Squat Clean
(9 Total Reps w/o letting go of the bar)
0:00 ~ 45%
4:00 ~ 50%
8:00 ~ 55%
12:00 ~ 60%

============
BREAKING BAD
5 Rnds for Time
200m Run (1 Stair Lap for us...BB Practice)
2-4-6-8-10 DBL KB Thrusters (55#/35#)

Johns ~ 105# / 8:27 (25# DB's)
Daliege ~ 145# / 7:45 ish (40# DB's)
tb ~ 165# / 8:14

Jackie...you sweet gal...

Warm-Up
2 Rnds ~
90s Light Bike
5 Scap Retractions
10 Slow Air Squats
30s Alt. Sampson
-------------
2 Rnds ~
1 Stair Lap
5 DB Alt. Press
5 DB Waiter Squats (ea side)
---------------
STAMINA SQUAT
EMOM x 12min:
o = 3 Front Squats
e = 6 Back Squats
(choose a wt around 60% 1-RM FS and stay for both)
---------------
JACKIE (past HERE)
For Time:
1000m Row
50 Thrusters (45#/35#)
30 Pull Ups
-----------
Optional...ABS
AMRAP in 8min:
Abmat Sit Ups
*EMOM starting at 0:00 perform 25 D/U

Johns ~ 105# / 12:?? (4:55.6 Row)
Daliege ~ 95# OHS/115# FS / 9:51 (4:04.4 Row)
tb ~ 175# / 8:47 (3:  Row) 30-10-10 / 15-9-6

Runnin'

Warm-Up
3 Rnds ~
400m Run
10-30s HS Hold on Wall
15 Abmat Sit Ups
12 Push Ups
9 OHS (dowel)
----------------
2 Rnds ~
30s Alt. Sampson Stretch
30s Walkouts
-----------------
Optional ~ C&J COMPLEX
5 Rnds (climbing / 3min Rest b/t)
1 Squat Clean + 
3 Front Squats + 
1 Split Jerk
----------------
COVER GIRL
With an 18 minute Running Clock/Time Cap:
5 Rnds ~ 200m Run + 10 OHS (95#/65#)...
Then...w/ remaining time left...
AMRAP of:
5 C2B Pull Ups
7 Kipping HSPU
21 Air Squats
(scaled = Cindy...5 Pull Ups + 10 Push Ups + 15 Air Squats)

We did NOT do the C&J Complex
Daliege ~ 9:25 for the 5rnds ~ 6rnds + 25 Reps (95# / Cindy)
Ladick ~ 9:25 & 8rnds + 5 Pull Ups (75# / Cindy)
Schutz ~ 8:14 & 7 Rnds (95# / Cindy)
tb ~ 8:43 & 4 Rnds + 9 Reps (4 HSPU)
The Lord is great beyond all telling, He exceeds all praise.

TEAM Day...

Today we do the TEAM WOD...

Warm Up
90s Light Row
5 Scap Ret.
10 Slow Air Squats
30s Alt. Warrior
---------------
200m Run
5 DB Strict Press
5 Waiter Squats
---------------
BB Warm-Up
---------------
THRUSTER LADDER
With a Running Clock...Perfrom...
0:00 = 10 Reps
3:00 = 8 Reps
6:00 = 6 Reps
9:00 = 4 Reps
12:00 = 2 Reps
(climbing...start approx 60% 1-RM)
-------------------
WRECKING CREW
Team of 2:
5 Rnds (25min Cap):
2 x 100m Wreckbag Run
2 x 200m Run
40/30 Cal Row
IGYG format... P1 runs 100m WB Run, then P2, P1 runs 200m Run, then P2...work the cals off the rower switching whenever you like...

(Indy Version)
5 RFT ~ 
100m Wreckbag Run
200m Run
30/21 Cal Row

Ladick/Dalaige ~ 24:23 (Ladick did 2 Rnds w/ him then D finished Last 3 Rnds) (50# slamball)
Johns/Biolo ~ 32:31 (20# Medball for Johns & 50# slamball)
Daliege ~ 185# Thrusters for 1.5
Johns ~ 105# Thruster for 2
tb ~ 185# Thruster

Moving...

From Comptrain to our own programing...
Still using some of the WOD's from CFNE as we go...

Warm Up
3 Rnds ~
60s Light Bike
15 Banded Good AM
3 Inchworms
---------
2 Rnds ~
45s Mod Bike
15s Jump Ropes
7 Hang Muscle Cleans
-----------
30s Fast Bike
5 Muscle Cleans
15 D/U
--------------
3-Pause Power Clean
6 x 2 Reps (climbing)
3 - 2s Pauses @ Knee, Pockets & Catch
------------
FLYING HIGH
Ascending Ladder in 15 Min:
1 Power Clean + 30 D/U + 3 Bar MU
2 Power Clean + 30 D/U + 3 Bar MU
3 Power Clean + 30 D/U + 3 Bar MU
...continue to add 1 PC each Rnd until time...
Rx = 205#/145#

Johns ~ 110# / 6 + 40s (105#/60singles)
tb ~ 185# / 6 + 30 D/U

New...

Changes are coming...
Going away from Comptrain... we will still follow them, but I am going to mix in some of our own Strenght & Gymnastics movement...

CF HQ / CrossFit Linchpin / CFNE will all be utilized for WOD's thru the course of the week...

Warm Up
3 Rnds ~
2 Laps Running
3 Alt Spidey & Reach
15 Abmat
5 Slow Wall Squats
--------------
2 Rnds ~
5 Scap Retractions
2 Strict Pull Ups
20s HS Wall Hold
--------------
STRICT PULL UPS
AMRAP in 2min:
Strict Pull Ups
~ Take breaks when you need, but get as many as possible
---------------------
Snatch Grip BB Warm-Up
-------------
SNATCH COMPLEX
3-5 Rnds ~
1 Power Snatch
1 OHS
1 Snatch Balance
2 Hang Squat Snatches
(climb to mod wt)
--------------
TRIPLE DOUBLE
P#1 ~ With a 5m Running Clock:
100 D/U (200 singles) buy-in...
Then... AMRAP w/ remaining Time:
12 Power Snatches
4 Burpee Box Jump Overs
~~~~5 Minutes Rest~~~~~
P#2 ~ With a 5m Running Clock:
100 D/U (200 singles) buy-in...
Then... AMRAP w/ remaining Time:
8 Power Snatches
4 Burpee Box Jump Overs
~~~~5 Minutes Rest~~~~~
P#3 ~ With a 5m Running Clock:
100 D/U (200 singles) buy-in...
Then... AMRAP w/ remaining Time:
4 Power Snatches
4 Burpee Box Jump Overs
Weights Go UP each Rnd as REPS go Down...
Rx = 75-95-115 (men) / 55-65-80 (women)
Qual = 95-115-135 (men) / 65-80-95 (women)

Stan ~ (200singles) 2+10 (75#) / 3rnds (80#) / 4 Rnds (95#)
Johns ~ 24 Mod Pull Ups / 75# / 2+5 (55#) / 2+1 (65#) / 3+1 (75#) 200singles
tb ~ 30 Strict / 135# / 2+6 (95#) / 2+9 (115#) / 3+3 (135#)
Stirct Pull Ups ~ 10-5-3-2-3-3-3-1...wow, did those burn out in a hurry!?!?
Lord, God of hosts, happy the man who trusts in You!

Together...

Everyone Achieves More...

Warm-Up
60s Light Bike
60s Light Row
6 alt Sampson
45s Mod Bike
45s Mod Row
7 Walkouts
30s Fast Bike
30s Fast Row
3 Push Ups
3 Burpees
3 Burpees over Bar/Rower
----------------------
PRIME TIME
TEAMS of 3 ~
3 Rnds ~
4m of Max Cal. Row
3m of Max Cal. Bike
2m of Max Lateral Burpees over Rower
(switch however you wish...only one working at a time)
No Rest b/t Rnds ~ this is a 27 min workout w/ rest when partners are working

If only team of 2...
3m-Row / 2m-Bike / 1m-Burpees (no rest b/t Rnds)

If alone...
3m-Row / 2m-Bike / 1m-Burpees / 2m Rest b/t Rnds

Started w/ Daliege, Ladick & Schutz vs. Johns & Biolo (we were going to do 2 person...then Stan came in just after we switched to bike...

TEAM DLS ~ 97-82-78 Rows (257 Row) / 62-70-70 Bike (202 Bike) / 40-43-47 Burpees (130 Total)
TEAM BJS ~ 61*-75-69 Row (205 Row) / 82*-72-63 Bike (217 Bike) / 35-34-36 Burpees (105 Total)