Arctic Freeze...

Temp in the truck said -27 when I pulled in parking lot today at 7:15...
Tonn came in and said her truck was at -29...

WOW...cold snap for sure!!!

Still time for a workout...
Warm-Up...
Let's dink around w/ Kettlebells...
10 KB Halos (5 ea way)
10 KB Windmills (5-5-5-5)
4-5 KB Turkish Arm-Bars
---------------
3 Rnds (ea arm):
3 Single-Arm KB/DB Swings
3 Single-Arm KB/DB Cleans
3 Single-Arm KB/DB Front Squats
3 Single-Arm KB/DB Press
3 Single-Arm KB/DB Push Jerk
~ try to work thru ALL 3 rnds w/o putting it down...
~ Do Left side first, all 3 rnds...
~ This is warm-up...not heavy wt!!! 20-35#
------------------------
Work/warm-up for Squats (5m)
------------------------
TEMPO BACK SQUAT
5 x 2
7s Eccentric (lowering)
3s Iso (@ bottom)
-----------------------
AFTER PARTY
For Time:
1-2-3-4-5-6-7-8-9-10
DB Front Squat (50#/35#)
30 D/U's after each round!
~ So you finish 10 DB FS then complete 30 D/U for time
~ Scale # of D/U FIRST!!! Don't just default to singles...
Better to "work thru" 10, 15 or 20 D/U than just default to singles...

Daliege ~ Came in after, but did the WOD...not sure on time (and he WORKED the D/U's!!!)
Tonn ~ 75-105# / 10:15 (25#)
tb ~ 135-155-175-195-210 / 9:10

COLD Day...

...and more to come!
Now we are CLOSED thru Thursday (1/31)...
Jeepers...

I'll be in tomorrow at 7:30am for another WOD...

Today...
Warm-Up
50s Easy Bike
10s FAST Bike
5 Spidey & Reach (ea)
5 Side Plank Reach Thru (ea)
5 Walkouts
45s Easy Bike
15s FAST Bike
-------------------
CrossFit Invictus (Friday 1.25.19) Challenge
100 D/U for Time
-------------------
DB Hang Clean & Jerk work-Up
&
Deadlift Work-Up
--------------------
HANGNAIL
AMRAP in 16m:
30 DB Hang Clean & Jerk (50#/35#)
25 Cal Bike
20 Lateral Bar Burpees
15 Deadlifts (245/165)

ROW CONDITIONING
6 Rnds on the 2m:
400m / 330m Row
#1/4 ~ approx 2K pace + 9sec
#2/5 ~ approx 2K pace + 4sec
#3/6 ~ approx 2K pace -1sec

Ladick ~ 1 Rnd + 67 Reps (40# / 185#DL)
Daliege ~ 1 Rnd + 69 Reps (45# DB / 245#DL)
Bertag ~ XX / did the Row Cond with me and KILLED it... 20m ahead on everyone!!!
tb ~ 1 Rnd + 31 Reps

SNOW DAY 2019...

And boy did we get some...
At least it was light and fluffy!

Jones was in as well so we got our lifts in for the day!

Warm-Up
90s Bike
6 x Spidey & Reach
5 x Inchworm
4 x Russian BB Makers
--------------------
BB Warm-Up
-------------------
FRONT SQUAT & HSPU
Every 90s x 6 ~
3 Reps + 25% Max Strict HSPU
2 Reps + 25% Max Strict HSPU
1 Rep + 25% Max Strict HSPU
Build for last 3 sets + 25% Max Strict HSPU after each
--------------------
SQUAT CLEAN THRUSTERS
EMOM x 10m:
20 D/U + 1 Sqt Clean Thruster (climb as you wish)
--------------------
LIFE JACKET
AMRAP in 5min:
27 Cal Row
27 Thrusters (115/80)
27 C2B Pull Ups
~ 5 Min REST ~
AMRAP in 5min:
21 Cal Row
21 Thrusters (95/65)
21 TTB
~ 5 Min REST ~
AMRAP in 5min:
15 Cal Row
15 Thrusters (75/55)
15 Pull Ups

tb ~ F.S. ~ 185-205-225-235-245-255 (2 Strict HSPU ea) / Sqt-Cl-Thr ~ 135-155-155-165-165-175-175-185-185-185 / 58 Reps (4 C2B) - 73 Reps (1+10cals) - 76 Reps (1+1Pull Up)

STAN...the motivator

Today's workout was great...
Couldn't finish the first one in time, and the 2nd I got to watch/cheer/encourage Stan & Daliege then take it on later... "Chasing" Stan's times...

Warm-Up
Mobilize
Snatch-Grip BB Warm-Up
------------------
Burgener Warm-Up w/ BB
-----------------
TOP DOWN
With a 12m Running Clock... (actually just ran a clock...then I could "finish")
50 Bar-Facing Burpees
40/30 Cal Bike
30 Squat Snatches (115#/80#)
...with any time remaining (under 12m)...build or get a 1RM Hang Snatch
------------------------
STAMINA BUILDER
5 Sets:
15/12 Cal Row
50' DB Walking Lunge (50#/35#)
15/12 Cal Row
60s REST b/t Sets
-----------------------
Ladick ~ 11:40...no HS (95# Snatches) / left for AM Duty
Daliege ~ 12:00 exactly (95# Snatches) / 2:50-2:41-2:33-2:39-2:37 (17:20 finish / 50# DB's)
STAN ~ No Top Down WOD / 2:42-2:37-2:20-2:32-2:25 (16:36 finish / 40# DB's)
tb ~ 20 Squat Snatches in at 12m (finished at 14:40 / 115#) / 2:38-2:36-2:35-2:40-2:27 (16:56 finish / 50# DB's)

Girl Power

This was something else!!! Girl Power is right!

CF OPEN is coming up... Get info HERE

Time to ADD some Stamina Work into daily workouts/warm-ups...

30 Wall Balls at 30# will be part of Warm-Ups

Warm-Up

2 Rnds ~ 

2 Stair Laps or 45s Bike

10 Air Squats

10 Lungesteps

2 Stair Laps or 45s Bike

10 Split Lunge Jumps

10 Jumping Air Squats

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

BB Warm Up

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

GIRL POWER

AMRAP in 18m:

21/15 Cal Bike

3 Rnds Cindy (5 Pull Ups + 10 HR Push Ups + 15 Air Squats

5 Squat Cleans (155#/105#)

Extra ~ 

SQUAT & Gymnastics

Every 2m x 5 Rnds:

3 Front Squat + 6 Back Squat + HSWalk (work w/ assisted walk)

STAMINA

For Time:

150 D/U

75 Thrusters (75#/55#)

150 D/U

Daliege ~ 2 Rnds +

tb ~ 2 Rnds + 1 Cindy + 10 HR Push Ups / 135# Squat & 10'/X/15'/10'/25' / 13:55 for Stamina

Day-Off

Monday was a day off for me... Took a personal day to go see Max (Haley's husband) get sworn-in as a firefighter in Sheboygan!

It was an awesome ceremony! Their Chief is a cool guy! "EVERYTHING we do is about relationships" was part of his speech...
They had 3 guys getting promoted to Asst. Chief, Leutenant and Captain...then two young guys getting sworn in.

He gave a great message to these two as well...
The "Big Four":
1) Do your job
2) Treat People Right
3) "All-In" Attitude
4) "All-Out" Effort
Went on to explain these four things and if you simply do them and apply them in every situation, you will be very successful!

GREAT MESSAGE and one we will use with sports teams... But should/could be applied to life!!!

Warm-Up
400m Run
10 Spidey & Reach
10 Wall Squats
-----------------
Snatch-Grip BB Warm-Up
----------------
LAY UP
For Time:
25-20-15-10-5
Box Jump Overs (24/20)
TTB
direcly into...
5-10-15-20-25
Hanging Power Snatch (75/55)
Wall Balls (20-14)

ROW CONDITIONING
With a Continuous Running Clock:
0:00 ~ 50 Cal Row
4:00 ~ 30 Cal Row
7:00 ~ 30 Cal Row
10:00 ~ 15 Cal Row
11:00 ~ 15 Cal Row
12:00 ~ 15 Cal Row

Stan ~ 22:10 (55#)
tb ~ 23:40 (9:39 finished the 1st half...)
BJO's were slower and methodical
TTB ~ 15-10/12-8/15/10/5
WB breakdown ~ 5/10/5-5-5/5-5-5-5/6-9-10
HPS ~ 5/10/10-5/12-8/9-9-6
WOW...I could not get breathing on those WB's...need to get going for the OPEN!!!

BP Open #4

LAST WOD from Bullet Point Open...
DIMEBAG

This is a tricky little thing...

AMRAP in 8min:
Where every 2 min you MUST Handstand HOLD 30s (if you cannot, then 15s + 15s)
THEN...
60 Singles (counts as 30 Reps / Could do 30 D/U)
10 KBS (35/25)  (10 Pull Ups is Rx)
Couple of KEY POINTS:
Must pick 60 singles or 30 D/U and stick with it thru entire workout!
Clock starts on HS hold as soon as feet leave floor (walking up wall or kicking up)
If you cannot get 30s in a row, but be in 15s incriments...
I.E. ~ you hold for 20s and fall down...you still have 15s left to get
After the HS Hold you begin each time with Jump Rope, regardless of where you left off...
Think of this as 4 x 2m workouts put together!!! Cause that is what this feels like!

Daliege ~ 291
Ladick ~ 291
Brehm ~ 318
Johns ~ 245
tb ~ 309

Turnover Chain

Warm-Up
2 Rnds ~
2 Laps
14 Lungesteps
7 Scap Retractions
7 Strict Sh. Press
---------------
BB WU
---------------
CHAIN REACTION
21/15 Cal Bike/Row
7 Pull Ups
7 TTB
7 C2B Pull Ups
directly into....
3 Rnds ~
9 Power Cleans (135/95)
9 Push Jerks (135/95)

Oz ~ 13:56 (135 clean/95 Jerk / All Row)
Casey ~ 13:07 (135 / All Row)
Johns ~ 15:31 (75#/all row)
Ladick ~ 16:02 (95# / Row-Bike-Row)
Stan ~ 14:50 (95# / Bike-Row-Bike)
tb ~ 14:52 (135 / All Bike 1:24-1:35-1:55 / done w/ first 3rnds in 9:06)

Re-Testing...

Some better some not so much...

Daliege and Ladick did SPARTAN
Johns & I did Freddie M...
Johns FINISHED!!!! Awesome!
I was on track till the 32 wall balls... Dang-It...
I just could not get it going!!!
6-6-8-6-6 was just not quick enough...Thought I might be able to take 3 breaths, which was turning into 5-6...sheesh!!!

Then I had 12 Reps left on the 18 HPC's w/ 7m to go...AND I just said, screw-it!!! MAYBE I couild have finished and beat the 9 WB reps I had...but more likely was not going to...
I know...quitting is WEAK, but I had times and #'s in my head, and I am OK with it!

Tonn is testing after school...

Johns ~ 7:45

Casey and Oz did this:
AMRAP in 15m:
15 Hang Snatch (95#)
60 D/U
15 OHS (95#)
30 Cal Row

Casey ~ 2 Rnds + 77 Reps
Oz ~ 2 Rnds + 75 Reps

Sunday WOD

A rare Sunday WOD day!

Brehm & I decided to test & re-test the SPARTAN 2.0...

Good day for a Sunday!!!

SPARTAN 2.0
With a 10m Running Clock...
Find Max Thruster, OHS & Snatch (in that order)
Then...finish this couplet within the time...
12 Sit Ups (TTB)
9 HR Push Ups (HSPU)
9 Sit Ups (TTB)
6 HR Push Ups (HSPU)
6 Sit Ups (TTB)
3 HR Push Ups (HSPU)

-5#'s for every Rep of Couplet not completed by the 10m mark...PLUS add 1 sec to time for each Rep as well...
TIE BREAK TIME is the time of completion of the Couplet.

Brehm ~ 470# Total (160-175-135) ~ Thruster and OHS PR's for him!!! Awesome!!!
tb ~ 635# Total (210-240-185) ~

Tomorrow (Monday) trying for a Re-Do in Freddie Mercury...
Let's Go!!!

Double Trouble...

Some did Freddie Mercury & others did Spartan 2.0...

Freddie Mercury
2-8-18-32-18-2 for time:
Hang Power Clean (75/55)
Wall Balls (14/10)

Val ~ 158 Reps...2 Reps shy!!! Great push by her and also used a 14# ball!!!
S.Ladick ~ 8:00 (did not see his tie break time)...just finished!!!
S.Brehm ~ 6:50 (4:55 tie break)... Was very methodical on pace! Great work and did this very well!

SPARTAN Total 2.0
Max Thruster
Max OHS
Max Snatch
Plus finish this little couplete before the 10m time-cap
12 Sit Ups
9 HR Push Ups
9 Sit Ups
6 HR Push Ups
6 Sit Ups
3 HR Push Ups

Stan ~ ???
Daliege ~ 185 / 145 / 155 (455 Total)
Johns ~ 115 / 105 / 100 (320 Total)
tb ~ 195 / 225 / 185 (605 Total)

2 WOD's ~ 1 Week...

That is right folks... We have TWO...2...Deuce...
Workouts to complete before next Monday...

Tested some stuff yesterday for all of you (so I have some stratagy down for most of you...
You will need to play to your strengths...and adjust accordingly, but these TWO WOD's we can ALL do well at!!!

Freddie Mercury & Spartan Total 2.0

Today we did Freddie...
We will be able to re-test AT LEAST one of these if not both, depending on how you feel and what you want to do...

FREDDIE MERCURY
2-8-18-32-18-2
Hang Clean
Wall Balls
Rx ~ 115#/80# & 20#/14# WB
Scaled ~ 75#/55# & 14#/10# WB

Daliege ~ Masters Scaled ~ 7:21 (5:11 Tie Break) Completed this sucker!!!
Stan (behind Brian D) ~ ??
A.Johns ~ Open Scaled ~ 130 Reps
Z.Wendt (background of tb) ~ Rx ~ 138 Reps
tb ~ Masters Rx ~ 147 Reps

I may try to re-do this one on Friday...depending on how I feel...
For the Spartan Total, we need to leave at least 2m for you to finish...so you have 8m to complete!
For FM...think smooth and steady...This is NOT a workout to go for extra reps only to take a 20-30s break... Smooth...5-10s breaks, even if you utilize more of them!!! It can work...
Think 20 Reps per minute and that gets you to 8 minutes!!! if you are on target...
If you can complete your 32's in UNDER 6 min, you are setting yourself up well!!!

Testing Day

We have TWO workouts this week...
The Sprint Event ~ Freddy Mercury
&
The Strength Event ~ Spartan Total 2.0

Sprint is not complicated...just what it says... can you put your foot on the gas and finish???
160 Total Reps & 8-Minute Time Cap...no problem, you say... We will see!

Strength has a unique twist to it... 3 Exercises for 1 Rep-Max Attempt (think 1 Big Total)
BUT... there is a little couplet that needs to be completed to finish under a 10-Minute Time Cap

Freddy Mercury
Hang Power Cleans & Wall Balls

Stratagy ~ Unless you are a pure beast ~
UB for 2 & 8...then settle into a pace for 18's...
here you need to decide if you can go 1 break or 2 per exercise...DO NOT allow for more than 3 breaths for the breaks... meaning ~ DO NOT send your HR skyrocketing and breath a lot... keep #'s manageable, but fast paced... The round of 32 & 18 coming back is what will make the difference...
Think 2-8-18 as a buy-in and PUSH the next 3 transitions as best you can...
32 HPC's + 32 WB's + 18 HPC's (over 1/2 the TOTAL reps) need to be FAST but not to the point of spending everything so you have! You do NOT want to break the 18 WB's.
You could go FAST...potentially UB in one of these, but then a 15-30s break wipes that UB round out completely!
Here come 18 WB's...This is when you GET AFTER IT... 18 WB's need to be UB...then it is 2 HPC and 2 WB to finish!!!

Spartan Total 2.0
Thrusters + OSH + Snatch
Sit Ups & HR Push Ups to finish!
Time & Weight Penalties for not completing 45 reps of the couplet finisher!

Today we did both Scaled and Rx Finishers for Time...multiple attempts...for both warm-up and workout...
SO...
Don't worry...I have a plan for you all on SPARTAN!!!
As for Freddy...I will be working on that!?!?!
(my hope is to complete the round of 32's...WB's are NOT my strength, they gas me...we will see)

Resting my back...and this felt ok!

STAN did yesterdays WOD and made it thru Round 10 (I think) and was working on 11
Did scaled version w/o the "extra" reps early...
By Your birth, deliver us from evil!

BP Open

We had more in doing the workout & many have actually signed up to compete...
CrossFit WR is represented!!!

Warm-Up
Mobilize
3 Rnds ~
60s Row (slowly increase intensity each round)
7 Wall Squats
7 KB Swings
7 Scap Retractions
--------------------
BB WU
-------------------
DEADPOOL 2
Ascending Reps for Rounds On-The-Minute:
2 x Air Squats or (Pistols)
Unbroken Double KB Hang Clean & Jerk* (Rx ~ 50#/35# / Scaled ~ 35#/24#)
* Bells cannot touch ground until ALL reps for the round are completed...
You can go for Extra Reps of UB DBL KB Clean & Jerks, but they must remain UB...
There is a stratagy here to get some extra reps in...
Early rounds work for a few extra reps, but leave some time for recovery...
THIS WORKOUT IS FOR TOTAL REPS...
tie breaker is the round you were on, but someone can have more reps with less rounds & that is the better score!

AJohns ~136.10 (awsome improvement from Friday)
Ladick ~ 117.09 (scaled Open)
Daliege ~ 140.10 (scaled Master)
S.Brehm ~ 143.10 (scaled Master)
V.Tonn ~ 126.10 (scaled Open)
Z. Wendt ~ 144.10 (Scaled Open)
T.Wendt ~ 114.09 (Rx)
tb ~ 66.07 (Rx)  ~ much worse than Friday...

I was bent over after 7th rnd and just getting ready to move the KB's a bit...
WHAM!!! Rt. Low Back...blew-out...spasmed up...whatever...I did not even continue!
Need to figure this out...
It SUCKS...May go to bdywt exercises for a while, or going in to get it checked...
Glory be to You, Lord Jesus Christ!

Time to Compete!!!

Time is running out...
but think about giving this a try...
BulletPoint Open

$25 to enter...
4 weeks of workouts (tests)!!!
We are already into week #1... Monday is last day to perform this WOD!
We may re-do on Monday for anyone interested in giving this a go!
Week #2 Releases on Monday Night...

Come on...lets get some people entered in this!!!
Select Scaled Division for your category (Open or Masters [40+]) if you have any hesitation!!!
Trying to get some Teens into this as well...

Then, it will be a few more weeks of training and CF OPEN will be upon us...

Let's go...register with our affiliate CrossFit WR!!!

Warm-Up (the WORST...to quick cause I was searching for the BPO workout)
anything you can do...

DEADPOOL 2 : Maximum Effort
EMOM / Death By... (format)
Pistols (or 2x Air Squats)
Unbroken Double KB Hang Clean & Jerks
(Rx = 53/35 / Scaled = 35/20
ADD +1 Rep each Round

Pistols DO NOT need to be Alternate
Must declare if you are doing Pistols or 2x the # of Air Squats (so 2-4-6-8-etc for the Air Squats where 2 air squats count for 1 Rep... .5 Reps are rounded DOWN!)
~ You can do MORE than the alotted C&J (must ALL be UB) for the round, but MUST meet Minimum # to advance to next round...THIS is where some stratagy comes into play!

0-1m = 1 Pistol or 2 Air Squats then 1 Dbl KB C&J...if you want do some extra C&J to add some reps, but be causious of fatiging out! Rest w/ any remaining time...
1-2m = (2nd minute) 2 Pistols (or 4 Air Squats) + 2 UB Dbl KB C&J...same, if you think you can get some extra reps...go for it...but be careful / Rest w/ any remaining time...
2-3m = 3rd minute) 3 Pistols (or 6 Air Squats) + 3 UB Dbl KB C&J...
Continue until you MISS the REQUIRED # of UB C&J in the minute...
IF the KB's hit the ground anytime before the required # of UB's are done...you FAIL the round!
ANY EXTRA C&J MUST BE STRUNG INTO THE UB Round...no resting for 10s and getting extra reps!

SCORE is TOTAL # of Reps (remember 2 air squats count for 1 rep!!!)...
Tie breaker is Round that you were on... so score looks like this Reps.Round

Daliege ~ Rx ~ 75.07
Ladick ~ Scaled ~ 91.08
Z.Wendt ~ Rx ~ 42.05 (but should go scaled if he enters)
Johns ~ Scaled ~ 76.07
tb ~ Rx ~ 76.07

CLASSIC...

Got nothin' better to do?
Do FRAN!

Warm-Up
90s Bike
7 Wall Squats
7 Prone PVC Press
7 Unilateral Cross-Body DL w/ Knee Raise (ea side - DB/KB)
-----------------------
BB WU
-----------------------
FRAN
21-15-9 for Time:
Thrusters
Pull Ups
(95/65)

ZW ~ 4:42 (12-9 for both / 9-6 / 8-7 / 9's UB)
tb ~ 5:26 (8-7-6 for both / 9-6 for both / 9's UB)

New Year...

No workout on New Years Day...
So this is the official NEW YEAR...

Warm-Up
60s Light Row
20 Air Squats
5 Scap Retractions
45s Mod Row
20 Lungesteps
5 Kip Swings
30s Fast Row
20 Jumping Split Squats
3-5 Pull Ups
--------------------
BB WU
--------------------
AIR WALKER
AMRAP in 20min:
25/18 Cal Row
50 D/U (75 Singles)
3 Rnds Chief
(1 Rnd Chief = 3 Power Cleans + 6 Push Ups + 9 Air Squats)
135#/95#

Ladick ~ 3 Rnds + 2 Rnds Chief (95)
Syd ~ 3 Rnds + ?? (95#)
Daliege ~ 3 Rnds + 1 Rnd Chief (135#)
ZW ~ 3 Rnds + 2 Rnds Chief + 3 PC (135#)
Rows = 1:06 / 1:14 / 1:16 / 1:19
tb ~ 3 Rnds + 2 Rnd Chief + 3 Push Ups (135#)
Rows = 1:05 / 1:23 / 1:18 / 1:14