Movement

Good day to MOVE!!!

Warm-Up/Workout
2 Rnds ~
10 Spidey & Reach
10 Side Plank & Reach
10 Downward Dog Toe-Slaps
10 Kneeling Thoracic Rotations
10 Tempo Air Squats
-----------------
BREATHING WORK
Not for Time, but moving thru:
10 D/U...3 Breaths Rest
20 D/U...6 Breaths Rest
30 D/U...9 Breaths Rest
40 D/U...12 Breaths Rest
50 D/U...15 Breaths Rest
60 D/U...Done
ALL BREATHING WAS THRU NOSE...even during D/U's really focus on keeping mouth closed!

19.2 ~ TOMORROW!!!
Excited...

Hump Day...

Middle of the week... time to get a bit of strength/tech in and then a quicker WOD!!!

Warm-Up
3m Run
BB Warm Up
Clean Progression
-----------------
POWER CLEAN
Every 2min for 20min (10 sets)
1 x Power Clean (climb as heavy as you like)
----------------
OPTIONS
A) 
9-7-5 for time:
Power Clean (205/145)
Ring Muscle Ups

B)
15-10-5 for time:
Power Clean (155/105)
Bar Dips (2x's if Chair Dips ~ 30-20-10)

Johns ~ 125# (went for 135# twice...almost there!!!) / B) ~ 6:41 (95#)
Stan ~ ??? / B) ~ 3:54 (95# / banded dips...should have made him do 30-20-10...STUD!!!)
Radtke ~ tech at 95-115# / 7:10 (95# / Banded dips)
Daliege ~ 215# / B) ~ 6:50 (155#)
tb ~ 225# (235# missed 2x's) / A) ~ 9:37
PC ~ ALL singles, but clustered with larger breathing 3-3-3 / 3-2-2 / 3-1-1
MU ~ 3-3-3 / 3-3-1 / 4-1

Re-Test & Tue WOD!!!

Yesterday...I did the 19.1 Re-Test...
Was just NOT wanting to do the re-test on this one! It hurt on friday, and I knew I would only get a few more reps...IF ANY!!!
Friday I was + 20 Reps into Rnd #7...
I knew I would never complete Rnd #7, but thought I might get a few more calorie rows...
But it would HURT!
Tried to stall as long as possible...then just finally had to DO IT!
I had a plan (don't we all)...If I was not on target after 4 rnds (about the 8:15-30 mark) then I was going to be done...If there was not a chance of doing better, then I would be done and move on...

Well...getting into it, I lost track of rounds and did not even check the time till I saw the 12:30 mark...

I forget to reset the rower a few times, so had to wait for that. Although the extra breaths were nice!

Then I finished and was just ticked...I was sure that I was a full round behind were I was on Friday...

NOPE... got a +6 on Calorie Row...BUT...forgot and did only 18 WB on last round instead of 19, so I used one calorie as the wall ball and officially had 24 Reps into the 7th Rnd...

tb ~ 252 (6 Rnds + 18 WB + 6 Cals)

Today (TUESDAY)
Warm-Up
BB WU
------
2 Rnds ~
6 Spidey & Reach
15 Thrusters (45# / 75#)
3 Walkouts
----------------
EMOM x 30min:
1 = 10/7 Cal Bike
2 = 20 Goblet Squat (55/35)
3 = 20 HR Push Ups
4 = 15 Box Jump-Overs (24/20)
5 = 30s Plank Hold
*Adjust reps anytime you need to...SHOULD NOT be working much past 45-50s within the minute!

Stan ~ Completed
Johns ~ completed adjusted some reps
tb ~ completed...

Open is Here...

Well...here we go!!!

2019 CrossFit Open is HERE!!!

19.1
AMRAP in 15min:
19 Wall Balls (20#/14#)
19 Cal Row
Men = 10' target / Women 9' target
(scaled is 14#/10# for Wall Balls)

Oz ~ 241 Reps (6 Rnds + 13 WB)
Casey ~ 285 (7 Rnds + 19 WB) ~ STUD!!!
Daliege ~ 6 Rnds + 

Zach Wendt ~ 242 Reps (6 Rnds + 14 WB) 

Shawn Brehm ~ 250 Reps (6 Rnds + 3 Cal Row)

tb ~ 248 Reps (6 Rnds + 1 Cal)

Some breakdowns (which I love doing):
Z.Wendt
Rnd Splits ~ 1:40 / 3:44 / 5:54 / 8:16 / 11:07 / 14:19
Rnd Times ~ 1:40 / 2:04 / 2:10 / 2:22 / 2:51 / 3:12
WB ~ 19 (36s) / 10-9 (56s) / 10-9 (58s) / 10-9 (1:03) / 10-2-7 (1:30) / 10-3-6 (1:43)
S.Brehm
Rnd Splits ~ 1:45 / 4:01 / 6:20 / 8:47 / 11:19 / 13:42
Rnd Times ~ 1:45 / 2:16 / 2:19 / 2:27 / 2:32 / 2:23
WB ~ 11-8 (40s) / 6-7-6 (56s) / 8-6-5 (1:00) / 6-7-6 (1:02) / 6-7-6 (1:03) / 7-6-6 (1:07) / 6-7-6 (1:04)
tb
Rnd Splits ~ 1:50 / 4:07 / 6:24 / 8:48 / 11:12 / 13:50
Rnd Times ~ 1:50 / 2:17 / 2:17 / 2:24 / 2:24 / 2:38
WB ~ 12-7 (42s) / 6-7-6 (1:05) / 6-7-6 (1:07) / 6-7-6 (1:06) / 6-7-6 (1:12) / 6-7-6 (1:11) / 6-7-6 (1:03) / 

Get Strong...

Warm-Up
Mobilize ~ Pecs, Lats, Front Rack
2 Sets:
3 Tuck Jumps
3 Single-Arm DB Clean (Rt)
3 Single-Arm Push Press (Rt)
3 Single-Arm DB Clean (Lft)
3 Single-Arm Push Press (Lft)
------------------------
20 minutes to achieve...

1 RM Push Press

-----------------------
STRICT WORK
AMRAP in 12min:
4 Strict HSPU
8 Strict Pull Ups
12 Alternating Pistols*
Scaling Options
~ Seated DB Strict Press, Pike HSPU
~ Banded, Seated on Low Bar
~ Candlesticks, Hand on Rig, Bench

tb ~ 205# (missed at 215#) / 6rnds + 1 HSPU

OPEN week...

Well gang...almost time for the OPEN...
THIS Friday! It all starts... Join the Open or Not, but that is the workout we will be doing on friday.
You could register HERE,
IF YOU DO...don't forget to select CrossFit WR as your affiliate!!!

Warm-Up
Mobilize
Squat
Burpees
--------------
BBWU
--------------
FRONT SQUAT
Every 2min x 6:
5-5-3-3-2-2
--------------
LEG DAY
For Time:
30/20 Cal Bike
400m Run
10 Front Squats (155/105)
20 Burpee Box Jump-Overs (24/20)
10 Front Squats (155/105)

Ladick ~ XX / 10:02 (135# & 95#)
Daliege ~ XX / 9:00 (1:55 bike / 135#)
tb ~ 155-185-210-235-255-265 / 9: (1:55 bike)

Saturday PL & CrossFit Open

Saturday was the Annual Necedah PL competition that we goto with the Lifters...
Great chance for them to see all the work they have put into the winter months (and the last 3 weeks of snow days have been brutal on training!!!).

A chance to compete and see where they are from year to year as they train!

This year was no different...MANY PR's!!! Lots of podium finishes for kids, which means a medal for most of them...pretty cool stuff...

What do adults do, you might ask??? Well...HERE you go...
The annual CrossFit OPEN
You can get signed up and entered... can go scaled division, or masters (if you qualify by age)...
This year they have custom leaderboards as well... so use the #anythingonceWR on your profile page and then we can see how we stack up against each other...
Remember to put CrossFit WR as your affiliate!!! WE ARE AFFILIATED!!!

Good stuff...

Regardless of whether you do this or not, Friday (test) and Mondays (re-test) has been the standard workouts thru the CrossFit Open season (the next 5 weeks)...

So let's DO THIS!!!

Oh, and BTW ~ Tonn and I did this little ditty on Saturday down at Necedah before the competition!!!

Cindy-ish (Murph-ish)
For Time:
5 Strict Pull Ups
10 HR Push Ups
15 Air Squats
10 Strict Pull Ups
20 HR Push Ups
30 Air Squats
20 Strict Pull Ups
40 HR Push Ups
60 Air Squats
40 Strict Pull Ups
80 HR Push Ups
120 Air Squats

Tonn ~ 24:05
tb ~ 26:36
5-10-15-10-20-30 ~ 3:05
20-40-60 ~ 9:17 (6:12)
40 Strict Pull Ups ~ 14:20 (5:03 ~ 5-5-5-5-3-3-3-2-2-2-2-1-1-1)
80 HR Push Ups ~ 21:24 (7:04 ~ 5-5-5-5-5-5-5-5-5-5-4-2-4-2-4-2-4-2-4-2)
120 AS ~ 26:36 (5:12 ~ 25-5-20-15-10-5-5-5-5-5-20)

18.5...is 12.5 ...is... 11.6

That is right... A test that is repeatable...
Let's find out where we are at...
I purposely did not look at my past... I wanted to just give the best effort I could TODAY!

This was a good one... PLUS a little doozzy for a warm-up...

Warm-Up
2 Rnds ~
90s easy bike
6 Spidey & Reach
3 Inchworms
5 Kip Swings (1) / Pull Ups (2)
10 HR Push Ups
-----------------------
BB Warm Up
-----------------------
5 x Muscle Cleans
5 x Propulsions
5 x Push Press
95# x 3 Squat-Clean Thrusters (Cluster)
----------------------
#invictuschallenge
AMRAP in 60s:
Squat-Clean + Thruster (Cluster)
135#/95#
SCT is just a sqaut clean and the thruster coming up from bottom of squat clean, no need for extra squat to the thruster
-------------------------
REST 7-8 minutes
------------------------
18.5/12.5/11/.6 (Past HERE)
AMRAP in 7min:
Thrusters (100#/65#)
C2B Pull Ups

Daliege ~ 11 (115#) / 12's + 1 Pull Up (76 Reps)
Ladick ~ 11 (95#) / 12's + 8 Thrusters (68 Reps)
tb ~ 10 (5+1's) / 15's + 6 Thrusters (BUT...I forgot it was 100# and used 95...SOB!!!! 96 Reps)
Broke my set of 9 C2B (6-3) and was able to get 12 thrusters UB, then 4x3 for C2B, 9-6 for thrusters, 6-5-4 for pull ups & back to thrusters w/ 15-20s left...

REST?!?!?

Today we had a couple options...
Since I did this one yesterday, I moved on...

But here was main WOD

For Time:
80 D/U (160 singles)
40 Russian KBS (55/35)
20 Bar Dips (chair dips)
10 C2B (or pull ups or modified PU)
800m Run
10 C2B (scale as needed)
20 Bar Dips (chair dips)
40 Russian KBS (this is only to shoulder level BTW)
80 D/U (160 singles)

STAN ~ 16:12 (singles)
Ladick ~ 15:22 (1st D/U, 2nd singles)
Johns ~ 18:15 (singles)
----------------------------------
My WOD for the day:

PUSH PRESS
6 x 2-3 climbing
2m rest b/t
--------------
Pull-Push
Every 5m for 20m (4 sets)
500/400m Row
8 HSPU (Rx was 15!!!)
~ Idea was that you would be completed w/ PLENTY of rest 60-90s, so PUSH the row and try to get right to the HSPU...just start!!!

tb ~ 135-155-155-165-175-185 last 3 sets all for 2 / Pull-Push below:
#1 ~ 1:49.6 (damper on 3) / 6-2 @3:40
#2 ~ 1:43.6 (damper on 3) / 3-3-2 @ 3:45
#3 ~ 1:45.8 (damper on 2) / 4-2-1-1 @ 3:48
#4 ~ 1:49.7 (damper on 1) / 2-2-2-2 @ 4:25...this one was terrible!!! Everything caught up to me!

Day Done...

Today we did yesterdays... Invictus WOD...
Most were home on snow day and Val & I did Saturdays Team wod...
Sooo...

Warm Up ~ Whatever you need...

Optional ~ BACK SQUAT
4-3-2-1-2-2 (70%-80%-90%95%-90-90)

WALL STEP
3 Rnds for Time:
30 Wall Ball (20/14)
15 DB Box Step-Overs (24/20 & 55#/35#)

Stan ~ 7:55 (35# DB's)
Ladick ~ 7:45 (45# DB's)
Daliege ~ 9:30 (45# DB's)
Johns ~ 135-155-165-185-165-165 / 11:07 (25# DB's)
tb  ~ XX / 11:00 (adjusted to 10 reps on Box step overs / 55# DB's)
WB = 16-14 / 12-10-8 / 8-8-7-7
DBBSO = 5-5 / 6-4 / 4-6

Since I did so crappy, I decided to reprimand myself by doing TODAYS workout as well... With 2nd hour strength & fitness...

For Time:
80 D/U
40 Russian KBS (70/55)
20 Bar Dips
10 Bar MU
800m Run
10 Bar MU
20 Bar Dips
40 Russian KBS (70/55)
80 D/U

tb ~ 20:24

sNOw day...

AGAIN...

Here at 6am...gone by 7...

Tonn and I...

Little TEAM WOD...

Warm-Up - Mobilize and Move...

Runnin' Together
For Time:
100 KBS (70/55)
400m Run*
100 Thrusters (45/35)
400m Run*
100 Pull Ups
400m Run*
100 Thrusters (45/35)
400m Run*
100 KBS (70/55)
*Run at the same time, but only one person can be working at a time on the exercises...
If one person finishes run first, they cannot start exercise until teammate is in from run!

Val & tb ~ 33:55
(I, tb, was the slow-poke on the runs...first run 1/2 nose breathing, 2nd run ~ mouth breather, 3rd run 1st & 3rd lap ~ nose breathing, 4th run ~ ALL nose breathing)
GREAT teamwork today...but what would you expect from Tonn & tb... we are on the same wave-length...need to get into another M/F competition again (I just hold her back due to the "masters" or old-man problem)
KBS #1 ~ 10's
Thrusters #1 ~ 10's
Pull Ups ~ Clicked thru at a good pace!
Thrusters #2 ~ 10-15-10-15-10-10-10-10-10
KBS #2 ~ 15-15-15-15-20-20

Now...how do you breath?!?!

The body can survive weeks w/o food, days w/o water, but only minutes w/o Oxygen...
Too much food is bad for you...
Too much water is bad for you (overhydration) and can even kill you (hyponatremia)...
Is there such a thing as too much oxygen...or too much breathing? YES!!!
...Chronic Overbreathing
...leads to loss of health, poor fitness, and compromised performance
...contributes to anxiety, asthma, fatigue, insomnia, heart problems and even obesity

How you breath during your daily life determines how you breath during physical exercise.

"It may seem couterintuitive to think that implementing simple techniques over a short period of time can reverse decades of limitations, but that's how transformative correct breathing is."

Read: The Oxygen Advantage ~ Patrick McKeown

Week #2...

Warm-Up
3 Rnds (nose breathe only) ~
2 Laps (250-300m)
10 Air Squats
10 HR Push Ups
20 Lungesteps (Rt = 1, Lft = 2, Rt = 3, etc)
-----------------------
BB Warm-Up
----------------------
C & J warm up w/ bar and light Wt.
----------------------
CLEAN & JERK
Every 90s for 12 min (8 Rnds):
1 Clean & Jerk (work to heavy for the day)
---------------------
50 Caliber
For Time (10m Cap):
50/40 Cal Row
40 TTB
30 Ground to Overhead (135#/95#*)
*modify weight as needed...
should be able to string some together ~ not just singles...
think 55-65% of max for the day

STAN ~ XX / 9:59 (2:08 Row / 95#)
Johns ~ 75-85-95-95-105-105-115-115(?) / 24 (?) (3m Row / Hanging Knee lifts / 75#)
Ladick ~ 95-105-115-135-135-145-145-155(?) / 24(?) (2:15 Row / 95#)
Daliege ~ 115-125-145-155-165-175-185-195 / 26 Reps (2:50 Row / All singles @ 115#)
tb ~ 115-145-155-165-175-185-195-205 / 9:42
(2:22 Row / started TTB @ 3m mark-15-15-10 / started G2O @ 5m mark ~ 10 x 3's @ 115#)

Snow day tomorrow... I'll be in at 6am either way!!!

Time to Train!

Doozy today folks...You get a choice...Hurt quickly or long grinding pain!

If you prefer to "test" where you are...then the "normal" Friday WOD is 18.1

18.1
AMRAP in 20m:
8 TTB
10 Single-Arm DB Hang C&J
14/12 Cal Row

BUT...if you are in training mode, you want to get better. Then push yourself thru this one:

OFF THE RAILS
5 RFT ~
400m Run
30 Wall Balls (20/14)
20 Box Jumps (24/20 Jump-Up & Step-Down)
10 Renegade Row (55#/35#)
*Push Up + DB Row Left + Push Up + DB Row Rt = 1 rep of Renegade Row

Literally was!!!

Ladick ~ 37:?? (35# DB)
Stan ~ 37:50 (30# DB)
Johns ~ 43:01 (20# / 2 laps)
tb ~ 43:43 (45# DB's)...first round took 8m!!!

Wed/Thur

Gone on Wednesday AM...
Was going to take the day off...but ended up with some "active rest" anyways...

Wed (out-of-town) WOD
EMOM x 16
odd = 15 HR Push Ups
even = 25 Air Squats

Thursday ~ ICE DAY...no school!
------------
Warm-Up ~ Mobilize
Bench Press
Every 90s x 8 (12 min):
2 Tempo Bench Press (21X1)
(meaning 2s down, 1s pause, as fast as possible press, 1s at top)
try to be around 80% 1RM...
climbing or across...
---------------------
THROW YOUR HANDS UP
AMRAP in 14min:
40 D/U
20 DB Push Press* (55/35)
10 STRICT Pull Ups
*ALL 10 DB Push Press done with 1-arm first, then the other & holding DB's in both hands while doing this

tb ~ 205# for BP (across) / 4rnds + 69reps (1 rep away!?!? / used 40# DB's)
2:40 ~ 40 UB / 20 UB / 6-4
5:30 (2:50) ~ 40 UB / 10-10 / 4-3-3
8:55 (3:25) ~ 40 UB / 13-7 / 6-2-2
11:48 (2:53) ~ 40 UB / 20 UB / 4-2-2-2
14:00 (2:12) ~ 35-5 (hit toe) / 20 UB / 5-4...and the timer went off!!!
Man, were those DB PP awkward...good stuff to work on...but just could not get comfortable breathing or holding the other DB static...THEN, those Pull Ups...WOW. STRICT makes a HUGE difference vs. grabbing on and kipping those things... time under tension increases a bunch...
This was a good little Ice-Day WOD!!!

BACK

Literally... from yesterday, was not sure that I would be able to get anything done today. But it loosened up decent and was able to go ok today... Going to try to take it easy for a while and bring this thing back for the OPEN...
Could be time to get in and get it looked at...

Warm-Up ~
2m Inversion Table
2m Couch Stretch
10 Wall Squats
3 x 8 TTB
Leg Blaster x 12 ea
More stretching...
---------------------
BACK SQUAT
Warm-Up to 70%
4 @ 75%
3 @ 80%
2 @ 85%
1 @ 90-95%
Max Reps @ 80% (or whatever you did your 3 reps at)
--------------------
JELLY LEGS
5 Rnds ~
30s Max Cal Row
30s Max Rep Thrusters (75/55)
2 M REST

Stan ~ XX / 13-9 / 16-9 / 15-9 / 13-8 / 16-10 (73 cals + 45 thrust = 118 Total)
Johns ~ 95-115-135-155-135 (10reps) / 12-10 / 10-8 / 10-7 / 9-7 / 10-7 (51 cals + 39 thrust = 90 Total)
tb ~ XX / 15-8 / 15-8 / 15-9 / 15-8 / 14-10 (74 cals + 43 thrust = 117 Total)
And now we follow You with our whole heart, we fear You and we pray to You.

New...

Time to try something different (new)...CF Invictus...

Here we go...

Warm-Up
Mobilize & Move
Snatch-Grip BB Warm-Up
---------------
Burgener Warm-Up
---------------
SNATCH
Every 2:30 for 15 min (6 sets)
Power Snatch x 1.1 (that is two quick singles...5-7s b/t)
Climbing...
----------------
Double Trouble
Every 10m for 20m (2 Sets)
1000m Row
15 Bar-Facing Burpees
15 Power Snatches (135#/95#)

Daliege ~ XX / 7:44 & 8:05 (115# / Lat Burpees)
Stan ~ xx / 8:40 & 9:00 (95# / Lat Burpees)
Ladick ~ XX / 8:20 & 8:40 (95# / Lat Burpees)
Johns ~ 65-75-85-90-90-95 / 9:50 & 10:00 (75#)
tb ~ 135-155-155-165-170-175 / 8:40 (12 PS) & 9:20 800m Run @4:10 #1 & 3:50 Row #2
Back went tweaky on the 13th rep of P.Snatch on #1...thought about being done then started the row...back loosened up a bit... But now (afternoon) it is tightening up quite a bit... SOB!

School Day...

Well...time for a school day!!!
This is different...4 days off...let's see what that bring for the kids...
And an assembly today...

OK... I feel terrible, but am going to give this a shot...
Time to get ready for the OPEN...
The yearly 5-week test (and Re-Test)!!!

NEED to start throwing in LOTS of Push Ups, Air Squats, Thrusters, Wall Balls & Burpees in the Warm-Up...
Now hopefully I remember...

PLUS...Starting Monday, we are switching the WOD Plan... Going to Try to go for CF Invictus (Performance)...
Let's give this a 3-week try...
I am just TORN... I LOVE CompTrain... Feel like I am "cheating", but want to try something different and see what happens...

Today...
Warm-Up
KB work again...
--------------------
WET FLOOR
AMRAP in 20m:
75 Wall Balls (20/14)
60/45 Cal Row
45 TTB
30 Burpee Box Jump-Overs (24/20)
15 Ring MU

Daliege ~ 1rnd + 75 WB (15 Pull Ups)
Ladick ~ 1 Rnd + 75 WB (15 Pull Ups)
Johns ~ 5 Pull Ups
tb ~ 5 MU...not even 1 Rnd... Finished the other 10 MU in 23:34
MU were 3-2-2-1-1-1-1-1-1-2