SmashweRx WU @ 7 Reps each ex
10 x Wall Slides (3030)
10 x Russian BB Makers
10 x
---------------------
2 Sets:
10 OHS
30-60s Dead Hang
---------------------
AMRAP in 10min:
20 KB Suitcase DL [10ea side] (55/35)
30 Cal Bike
5 STRICT Pull Ups
tb ~ 95/135 (OHS) / 5 + 21 Reps
Bikes were: 48s / 45s / 40s / 43s / 38s ~ in last 10s got 1 cal after the DL...
ALT WOD:
AMRAP in 10m:
30 D/U
10 DL (185/115)
10 Pull Ups
What would life be if we had no courage to attempt ANYthing?
Tuesday, April 30, 2019
Monday, April 29, 2019
Weak...
Feeling weak...time to work.
SmashweRx WU ~ 1 Rnd
--------------
BBWU x 7 each
--------------
3 Sets:
4 x Front Squats (42X1)
60s Rest
60s Front Leaning (bottom) of Dip Position
60s Rest
8-10 BB Bent Over Row
60s REST
------------------------
Surfer Squats (Similar to Surfer on Acid)
3 RFT ~
400m Run
15 Goblet Squats
Ladick ~ 95# FS / 7:47
Daliege ~ 95-115-135 / 9:02
tb ~ 135-155-155 / 9:31 (all GS UB)
times after the 400m (after taking a 6s HR)
2:15 ~ 15HR
5:45 ~ 15HR
9:05 ~ 16HR
SmashweRx WU ~ 1 Rnd
--------------
BBWU x 7 each
--------------
3 Sets:
4 x Front Squats (42X1)
60s Rest
60s Front Leaning (bottom) of Dip Position
60s Rest
8-10 BB Bent Over Row
60s REST
------------------------
Surfer Squats (Similar to Surfer on Acid)
3 RFT ~
400m Run
15 Goblet Squats
Ladick ~ 95# FS / 7:47
Daliege ~ 95-115-135 / 9:02
tb ~ 135-155-155 / 9:31 (all GS UB)
times after the 400m (after taking a 6s HR)
2:15 ~ 15HR
5:45 ~ 15HR
9:05 ~ 16HR
Friday, April 26, 2019
ON the MiNuTe
Mobilize ~
10 x Wall Slides (3030)
Lunge Matrix (3 Steps each per leg by position)
~ Forward / Lat. / Reverse / Bowler
5 Paloff Side Steps (3 steps = 1 Rep) ea way
20 Reverse Snow Angels
SmashweRx WU ~ 1 Rnd
-----------------
OTM x 15 (3 Rnds)
Max Reps at each exercise:
1 = DB Box Step Overs
2 = Strict HSPU
3 = HR Push Ups
4 = Strict Pull Ups
5 = REST
Johns ~ 12-13-14 / 16-20-18 (DB SP ~ 15#) / 18-17-16 / 20-16-16 (mod Pull) (20# DB for BSO)
Ladick ~ 13-13-14 / 6-6-3 / 23-19-16 / 13-13-15 (35# DB)
tb ~ 11-12-14 / 4-4-4 / 26-26-21 / 14-13-13 (35# DB)
10 x Wall Slides (3030)
Lunge Matrix (3 Steps each per leg by position)
~ Forward / Lat. / Reverse / Bowler
5 Paloff Side Steps (3 steps = 1 Rep) ea way
20 Reverse Snow Angels
SmashweRx WU ~ 1 Rnd
-----------------
OTM x 15 (3 Rnds)
Max Reps at each exercise:
1 = DB Box Step Overs
2 = Strict HSPU
3 = HR Push Ups
4 = Strict Pull Ups
5 = REST
Johns ~ 12-13-14 / 16-20-18 (DB SP ~ 15#) / 18-17-16 / 20-16-16 (mod Pull) (20# DB for BSO)
Ladick ~ 13-13-14 / 6-6-3 / 23-19-16 / 13-13-15 (35# DB)
tb ~ 11-12-14 / 4-4-4 / 26-26-21 / 14-13-13 (35# DB)
Thursday, April 25, 2019
Bike...
Trying to move more today...mobilize...
3 Rnds: SmashweRx WU
3-5min of D/U work...just string some together... PLAY
#1)
3 Sets:
5 x BB Hip Thrusters (20X1)
60s Rest
15 x Banded Face Pulls
60s Rest
----------------------------
#2)
AMRAP in 10min:
10 Cal Echo Bike
10 Alt. DB Snatch + 2 Alt. Rev. OH Lunges*
* 1 Reps = DB Snatch, keep DB OH, Rev. Lunge Left, Rev. Lunge Right
Then switch arms on the DB Snatch for Rep #2...
So...1 Snatch & 2 Rev. OH Lunges = 1 Rep!
tb ~ 17 min for Smash WU / 95# & Black band for #1 / 4 Rnds + 4 Cals on #2
3 Rnds: SmashweRx WU
3-5min of D/U work...just string some together... PLAY
#1)
3 Sets:
5 x BB Hip Thrusters (20X1)
60s Rest
15 x Banded Face Pulls
60s Rest
----------------------------
#2)
AMRAP in 10min:
10 Cal Echo Bike
10 Alt. DB Snatch + 2 Alt. Rev. OH Lunges*
* 1 Reps = DB Snatch, keep DB OH, Rev. Lunge Left, Rev. Lunge Right
Then switch arms on the DB Snatch for Rep #2...
So...1 Snatch & 2 Rev. OH Lunges = 1 Rep!
tb ~ 17 min for Smash WU / 95# & Black band for #1 / 4 Rnds + 4 Cals on #2
Wednesday, April 24, 2019
Run...again
Mobilize ~ Thoracic Roll
Peanut on back w/ Ham Stretch
———————————-
SmashweRx ~ 1 Rnd
———————————-
Run...baby...Run
3 Rnds for Time:
800m Run
20 KBS (55/35)
20 V-Ups, TTB or Pike Sit Ups
20 HR Push Ups
Ladick ~ 20:33
Daliege ~ 25:16
Johns ~ 36:06
tb ~ 27:04 (5:00/4:50/6:49 Runs / KBS & TTB all UB)
But MAN...those runs were killin’ me!!! Did the last one strictly nose breathing, so some (lots) run-walk involved... gotta find a pace on that business by the Murph
Peanut on back w/ Ham Stretch
———————————-
SmashweRx ~ 1 Rnd
———————————-
Run...baby...Run
3 Rnds for Time:
800m Run
20 KBS (55/35)
20 V-Ups, TTB or Pike Sit Ups
20 HR Push Ups
Ladick ~ 20:33
Daliege ~ 25:16
Johns ~ 36:06
tb ~ 27:04 (5:00/4:50/6:49 Runs / KBS & TTB all UB)
But MAN...those runs were killin’ me!!! Did the last one strictly nose breathing, so some (lots) run-walk involved... gotta find a pace on that business by the Murph
Tuesday, April 23, 2019
Workin' It
Mobilize (2m ea)
Child Pose w/ Band
Mod. Couch w/ Band
SmashweRx WU x 1 rnd
10 x Wall Slides (3030)
Y's, T's & W's x 10-15 ea
----------------------
2-3 Sets (PVC - 45#)
5 Shoulder Press
5 OHS
5 Sotts Press
------------------------
EMOM x 12 (3 Rnds)
1 = 10 DB Shoulder Press (L-Seated on floor) (20x1)
2 = 15 DB Push Press
3 = 35s Hollow Hold/Rock
4 = 35s Band Pull Aparts
------------------------
MANLY WORK
AMRAP in 20m (w/ Partner, IGYG format):
3 DB ManMakers (35#/20#)
6 STRICT Pull Ups
9 Burpees
(1 partner MUST complete full round, then other goes!)
tb ~ 20# for L-Sit Shoulder Press / 35# for Push Press / NO partner so I went every 3m on the MANLY WORK ~ times for completion were 1:43 / 4:40 / 7:33 / 10:32 / 13:29 / 16:29 / 19:21
Started Rnds at 0/3/6/9/12/15/18...thinking like a 1:1 ratio of work to rest!!!
Child Pose w/ Band
Mod. Couch w/ Band
SmashweRx WU x 1 rnd
10 x Wall Slides (3030)
Y's, T's & W's x 10-15 ea
----------------------
2-3 Sets (PVC - 45#)
5 Shoulder Press
5 OHS
5 Sotts Press
------------------------
EMOM x 12 (3 Rnds)
1 = 10 DB Shoulder Press (L-Seated on floor) (20x1)
2 = 15 DB Push Press
3 = 35s Hollow Hold/Rock
4 = 35s Band Pull Aparts
------------------------
MANLY WORK
AMRAP in 20m (w/ Partner, IGYG format):
3 DB ManMakers (35#/20#)
6 STRICT Pull Ups
9 Burpees
(1 partner MUST complete full round, then other goes!)
tb ~ 20# for L-Sit Shoulder Press / 35# for Push Press / NO partner so I went every 3m on the MANLY WORK ~ times for completion were 1:43 / 4:40 / 7:33 / 10:32 / 13:29 / 16:29 / 19:21
Started Rnds at 0/3/6/9/12/15/18...thinking like a 1:1 ratio of work to rest!!!
Monday, April 22, 2019
Double Trouble
Still feeling the effects of the Good Friday WOD!!!
Now it is EASTER!!! He is risen!
Warm-Up
2 x SmashweRx Mobility WU
BB WU
then...
150m of Lungewalks
---------------------
DOUBLE TROUBLE
2 Separate Rounds for Time:
50/35 Cal. Row
50 Wall Balls
~ EXACTLY 5 Min Rest b/t
Ladick ~ 5:09 (2:53 Row) / 5:26 (2:38 Row)
Daliege ~ 4:57 (3:05 Row) / 4:57 (2:47 Row)
Johns ~ 5:30 (2:30 Row/ 5 x 10's) / 5:50 (2:25 Row / 5x10's WB)
tb ~ 5:41 (2:28 Row/ 5 x 8's - 10 WB) / 5:43 (2:38 Row / 7-8-8-7-12-8 WB)
Now it is EASTER!!! He is risen!
Warm-Up
2 x SmashweRx Mobility WU
BB WU
then...
150m of Lungewalks
---------------------
DOUBLE TROUBLE
2 Separate Rounds for Time:
50/35 Cal. Row
50 Wall Balls
~ EXACTLY 5 Min Rest b/t
Ladick ~ 5:09 (2:53 Row) / 5:26 (2:38 Row)
Daliege ~ 4:57 (3:05 Row) / 4:57 (2:47 Row)
Johns ~ 5:30 (2:30 Row/ 5 x 10's) / 5:50 (2:25 Row / 5x10's WB)
tb ~ 5:41 (2:28 Row/ 5 x 8's - 10 WB) / 5:43 (2:38 Row / 7-8-8-7-12-8 WB)
Friday, April 19, 2019
Good Friday?!?!
It is Good Friday...Some my wonder why they call it GOOD...
As we (Christians) are "celebrating" or recognizing the Day our Savior was put to the Test with Pilate and Herod, then executed on the Cross!
What is good about that?!?!?
Well...
No Cross...No Crown!
If he did not die (and specifically...Crucifixion), there would be no raising from the Dead...which IS the source of our salvation!
By dying He destroyed our death, and by rising He restored our life!
So today (well, really everyday thru our actions hopefully)...we honor our Lord Jesus Christ, with a workout!
Warm-Up (On your own)
SmashweRx WU
-------------------
GOOD FRIDAY JESUS WOD
14 Rnds for time:
11 DL
11 Hang Power* Cleans
11 Push Press
100' BB Back-Rack Walk* (50' down & back)
DO NOT (Try not to) Put the bar down except on Rnds 3-7-9...
*ALSO...on Rnd 3-7-9 ~ HANG SQUAT CLEAN & LUNGEWALK the first 50' in "honor" of Jesus falling...
After Rnds 3-7-9...Put bar down (Jesus Fell) and perform 7 DB/KB Turkish Get-Ups
Rx = BB~95/65 / DB/KB~55/35
Scale as needed...
This WOD represents the 14 Stations of the Cross...
The 11's are sigificant as they add up to 33...the # of years Jesus lived...
7 is a biblical # as well...7 Days of Creation, 7 Gifts of the Holy Spirit, etc
S.Brehm ~ (55#/30#) ~ 33:55
R.Lubeck ~ (95#/40#) ~ ?? ... Stud that took the 95# to task
Ladick ~ (45#/20#) ~ 26:35
Daliege ~ (45#/20#) ~ 26:37
Carl ~ (45#/??) ~ Under 30
tb ~ (45#/35#) ~ 35:29
This could/should become an Annual Tradition...Forgot to take a pic!!!
As we (Christians) are "celebrating" or recognizing the Day our Savior was put to the Test with Pilate and Herod, then executed on the Cross!
What is good about that?!?!?
Well...
No Cross...No Crown!
If he did not die (and specifically...Crucifixion), there would be no raising from the Dead...which IS the source of our salvation!
By dying He destroyed our death, and by rising He restored our life!
So today (well, really everyday thru our actions hopefully)...we honor our Lord Jesus Christ, with a workout!
Warm-Up (On your own)
SmashweRx WU
-------------------
GOOD FRIDAY JESUS WOD
14 Rnds for time:
11 DL
11 Hang Power* Cleans
11 Push Press
100' BB Back-Rack Walk* (50' down & back)
DO NOT (Try not to) Put the bar down except on Rnds 3-7-9...
*ALSO...on Rnd 3-7-9 ~ HANG SQUAT CLEAN & LUNGEWALK the first 50' in "honor" of Jesus falling...
After Rnds 3-7-9...Put bar down (Jesus Fell) and perform 7 DB/KB Turkish Get-Ups
Rx = BB~95/65 / DB/KB~55/35
Scale as needed...
This WOD represents the 14 Stations of the Cross...
The 11's are sigificant as they add up to 33...the # of years Jesus lived...
7 is a biblical # as well...7 Days of Creation, 7 Gifts of the Holy Spirit, etc
S.Brehm ~ (55#/30#) ~ 33:55
R.Lubeck ~ (95#/40#) ~ ?? ... Stud that took the 95# to task
Ladick ~ (45#/20#) ~ 26:35
Daliege ~ (45#/20#) ~ 26:37
Carl ~ (45#/??) ~ Under 30
tb ~ (45#/35#) ~ 35:29
This could/should become an Annual Tradition...Forgot to take a pic!!!
Wednesday, April 17, 2019
Got Away...
Thought I had Monday's WOD in...Apparently not...
Monday
Warm-Up...then...
Every 2min for 16 min (8 Rnds)
1 = 8 x Split Stance RDL (4011) ea leg
2 = 12 x BB Roll Out
-------------------------
14's
AMRAP in 7min:
14 KBS (55/35)
14 TTB (scaled is V-Up)
Daliege ~ 45# bar for RDL / 3 Rnds + 17 Reps
Ladick ~ 45# bar for RDL / 8 Rnds (did 7's instead of 14s) so really 4 total rounds
tb ~ 45# bar for RDL / 4 Rnds + 24 Reps
TUESDAY
Warm Up...then...
2nd Hour Class ~
For Time:
50 Strict Pull Ups
100 HR Push Ups (as strict as possible)
150 Air Squats
~ Must complete the exercise b4 moving to next...no partitioning
tb ~ 19:39 (5:34 / 13:46 / 19:39 ... 100AS done @ 17:46...then did last 50 with 3 quick and 3 breathing rhythm...should have tried that from start...)
Johns ~ 18:24 (mod. pull ups)
3rd Hour Class ~
5 Rnds for Time:
10 KB DL
10 KB Goblet Squats
10 Goblet Hold Alt. Reverse Lunges (Rt = 1, Lft = 2, Rt = 3, etc)
35#/20#
tb ~ 7:39
WEDNESDAY
Warm-Up ~
2 x SmashweRx WU
then...
10 KB Hallow's ea direction
5 KB Press (Rt)
5 KB Windmills (Rt)
5 KB Press (Lft)
5 KB Windmills (Lft)
5 KB Press (Rt)
5 KB Waiter Carry @ 25yds (Rt)
5 KB Press (Lft)
5 KB Waiter Carry @ 25yds (Lft)
------------------------
.40 Caliber
For Time:
40/30 Cal Echo Bike
40 Burpee Pull Ups
Daliege ~ 7:56 (1:58 bike)
Ladick ~ 8:41 (2:23 bike)
tb ~ 8:43 (2:25 bike)
I was careful on the burpee pull ups...could feel the back in extension a bit, so did not go fast...not that I could have...
Monday
Warm-Up...then...
Every 2min for 16 min (8 Rnds)
1 = 8 x Split Stance RDL (4011) ea leg
2 = 12 x BB Roll Out
-------------------------
14's
AMRAP in 7min:
14 KBS (55/35)
14 TTB (scaled is V-Up)
Daliege ~ 45# bar for RDL / 3 Rnds + 17 Reps
Ladick ~ 45# bar for RDL / 8 Rnds (did 7's instead of 14s) so really 4 total rounds
tb ~ 45# bar for RDL / 4 Rnds + 24 Reps
TUESDAY
Warm Up...then...
2nd Hour Class ~
For Time:
50 Strict Pull Ups
100 HR Push Ups (as strict as possible)
150 Air Squats
~ Must complete the exercise b4 moving to next...no partitioning
tb ~ 19:39 (5:34 / 13:46 / 19:39 ... 100AS done @ 17:46...then did last 50 with 3 quick and 3 breathing rhythm...should have tried that from start...)
Johns ~ 18:24 (mod. pull ups)
3rd Hour Class ~
5 Rnds for Time:
10 KB DL
10 KB Goblet Squats
10 Goblet Hold Alt. Reverse Lunges (Rt = 1, Lft = 2, Rt = 3, etc)
35#/20#
tb ~ 7:39
WEDNESDAY
Warm-Up ~
2 x SmashweRx WU
then...
10 KB Hallow's ea direction
5 KB Press (Rt)
5 KB Windmills (Rt)
5 KB Press (Lft)
5 KB Windmills (Lft)
5 KB Press (Rt)
5 KB Waiter Carry @ 25yds (Rt)
5 KB Press (Lft)
5 KB Waiter Carry @ 25yds (Lft)
------------------------
.40 Caliber
For Time:
40/30 Cal Echo Bike
40 Burpee Pull Ups
Daliege ~ 7:56 (1:58 bike)
Ladick ~ 8:41 (2:23 bike)
tb ~ 8:43 (2:25 bike)
I was careful on the burpee pull ups...could feel the back in extension a bit, so did not go fast...not that I could have...
Friday, April 12, 2019
Tight/Sore
Woke up and my back was sore...from running (the other day) and jumping lunges & KBS yesterday...
Not to mention, sitting around all day (snow day) more than likely did not help any...
Was not going to do much today, but it really loosed up with the warm-up...
Warm-Up ~
Roll Out (Thoracic)
Overhead Hold Bar on Roller
Inversion Table
Couch Stretch
Paleo Chair
---------------------
Easy Thrusters
Some Pull Ups
--------------------
JACKIE (Past Here)
For Time:
1000m Row
50 Thrusters (45/35)
30 Pull Ups
Ladick ~ first timer ~ 10:44
Daliege ~ (PR ~ 9:51 - 8-12-18) ~ 9:22 HUGE PR!!!
Johns (PR~12:?? - 8-12-18) ~ 11:23
Stan (PR~9:03 - 2-6-17) ~ 9:28*
tb (PR~8:05 - 2-6-17) ~ 8:34 (50 UB but slower / 24-6)
Below is a breakdown of the 1K row:
*I would say this was Stan's PR even though the time may have been longer...Thrusters were below parallel and really good pull ups...my guess is the last one we had feet on bar as well... This was TOTALLY Rx'd for him!!!
Not to mention, sitting around all day (snow day) more than likely did not help any...
Was not going to do much today, but it really loosed up with the warm-up...
Warm-Up ~
Roll Out (Thoracic)
Overhead Hold Bar on Roller
Inversion Table
Couch Stretch
Paleo Chair
---------------------
Easy Thrusters
Some Pull Ups
--------------------
JACKIE (Past Here)
For Time:
1000m Row
50 Thrusters (45/35)
30 Pull Ups
Ladick ~ first timer ~ 10:44
Daliege ~ (PR ~ 9:51 - 8-12-18) ~ 9:22 HUGE PR!!!
Johns (PR~12:?? - 8-12-18) ~ 11:23
Stan (PR~9:03 - 2-6-17) ~ 9:28*
tb (PR~8:05 - 2-6-17) ~ 8:34 (50 UB but slower / 24-6)
Below is a breakdown of the 1K row:
Thursday, April 11, 2019
Snow day in April...2019
Another snow day... In April 2019...
Warm-Up ~ Quick
Then...
Every 90s for 18min (3 Rnds)
1 = 8 Landmine Press Lft (2111)
2 = 8 Landmine Press Rt (2111)
3 = 10 Single-Arm DB Row Lft (2111)
4 = 10 Single-Arm DB Row Rt (2111)
-----------------------
AMRAP in 8min:
20 Split Lunge Jumps
15 KBS (55/35)
10 HR Push Ups
tb ~ 25# Press / 35# DB / 4 Rnds + 36 Reps (1 Push Up)
Warm-Up ~ Quick
Then...
Every 90s for 18min (3 Rnds)
1 = 8 Landmine Press Lft (2111)
2 = 8 Landmine Press Rt (2111)
3 = 10 Single-Arm DB Row Lft (2111)
4 = 10 Single-Arm DB Row Rt (2111)
-----------------------
AMRAP in 8min:
20 Split Lunge Jumps
15 KBS (55/35)
10 HR Push Ups
tb ~ 25# Press / 35# DB / 4 Rnds + 36 Reps (1 Push Up)
Wednesday, April 10, 2019
New Echo Bikes
Daliege & Ladick did yesterday's
Don't Stop Running
Stan told Ladick he had a 22m time, which was 5min faster than Stan actually had, but it drove the young Ladick to near exhaustion to try to get close...
Daliege ~ (35#DB's) 27:02
Ladick ~ (30# DB's) 23:29
Warm-Up
3 Rnds SmashweRx Warm-Up
2m Inversion
2m Hang
--------------------------
A)
Every 2min for 10min (5 Rnds):
Mini Leg Blaster (10 Air Squats + 10 Lunges + 10 Lunge Jumps + 5 Jumping Air Squats)
-------------------------
B) EASY RIDE!?!?!
Every 5min for 15min (3 Rnds):
90s Echo Bike for Cals
*keep 3 individual scores...reset bike each rnd
Stan ~ A completed / 35-33-28 ~ 96 cal Total
Johns ~ (in class) ~ A completed / 25-19-19 ~ 63 cal Total
tb ~ A completed / 30-33-27 ~ 90 cal Total
Don't Stop Running
Stan told Ladick he had a 22m time, which was 5min faster than Stan actually had, but it drove the young Ladick to near exhaustion to try to get close...
Daliege ~ (35#DB's) 27:02
Ladick ~ (30# DB's) 23:29
Warm-Up
3 Rnds SmashweRx Warm-Up
2m Inversion
2m Hang
--------------------------
A)
Every 2min for 10min (5 Rnds):
Mini Leg Blaster (10 Air Squats + 10 Lunges + 10 Lunge Jumps + 5 Jumping Air Squats)
-------------------------
B) EASY RIDE!?!?!
Every 5min for 15min (3 Rnds):
90s Echo Bike for Cals
*keep 3 individual scores...reset bike each rnd
Stan ~ A completed / 35-33-28 ~ 96 cal Total
Johns ~ (in class) ~ A completed / 25-19-19 ~ 63 cal Total
tb ~ A completed / 30-33-27 ~ 90 cal Total
Tuesday, April 9, 2019
Strict Running...
SmashweRx Warm-Up
2 Rnds
-----------------
2m Inversion Table
-----------------
DON'T STOP RUNNING
4 RFT ~
400m Run
6 Strict Pull Ups
12 DB Shoulder Press
400m Run
6 TTB
12 Alt. Cassack Squat w/ DB Goblet Hold
Johns ~ 36:04 (20# DB's)
Stan ~ 27:13 (30# DB's)
tb ~ 31:48 (35# DB's)
7:51 / 15:50 (7:59) / 23:58 (8:08) / 31:48 (7:50)
2 Rnds
-----------------
2m Inversion Table
-----------------
DON'T STOP RUNNING
4 RFT ~
400m Run
6 Strict Pull Ups
12 DB Shoulder Press
400m Run
6 TTB
12 Alt. Cassack Squat w/ DB Goblet Hold
Johns ~ 36:04 (20# DB's)
Stan ~ 27:13 (30# DB's)
tb ~ 31:48 (35# DB's)
7:51 / 15:50 (7:59) / 23:58 (8:08) / 31:48 (7:50)
Monday, April 8, 2019
Body
SmashweRx Warm-Up
2 Rnds ~
10 Spidey & Reach
10 Side-Plank reach thru
10 Down-Dog Toe Slaps
10 Kneeling Thoracic Twist
10 Tempo Air Squats
---------------
On the 2-min x 2:
Mini Leg Blaser
----------------
For Time:
36-24-12
Kettlebell Swings (55/35)
HR Push Ups
Stan ~ 6:21
Ladick ~ 6:09
Daliege ~ 6:55
Johns ~ 8:04
tb ~ 6:55
2 Rnds ~
10 Spidey & Reach
10 Side-Plank reach thru
10 Down-Dog Toe Slaps
10 Kneeling Thoracic Twist
10 Tempo Air Squats
---------------
On the 2-min x 2:
Mini Leg Blaser
----------------
For Time:
36-24-12
Kettlebell Swings (55/35)
HR Push Ups
Stan ~ 6:21
Ladick ~ 6:09
Daliege ~ 6:55
Johns ~ 8:04
tb ~ 6:55
Friday, April 5, 2019
BIG NEWS...
Folks... We all knew it, but now CrossFit Inc. confirmed it...
Shawn Brehm is a CF-L1 certified Trainer!!!
Congrats...we all knew that he is knowlegable about training and technique!
Now it is "official" by CrossFit standards!!!
That is awesome!
SmashweRx Mobility WU
10 Spidey & Reach
10 Side Plank Reach thrus
10 Down-Dog Toe Slaps
10 Kneeling Thoracic Twists
10 Tempo Squats
-----------------------
For Time:
1000m Row
100 Air Squats
75 KBS (55/35)
50 Front-Rack KB Lungesteps (single-arm, can switch arms anytime you like)
75 KBS
100 Air Squats
Daliege ~ 27:05 (4:00.2 Row)
Ladick ~ 25:55 (3:50.8 Row)
tb ~ 25:25 (3:49.2 Row / 8:35-AS / 20:15-KBS / lost track after that)
Dalaige & I both felt the first 100 AS were brutal... the second set was way better!!!
Shawn Brehm is a CF-L1 certified Trainer!!!
Congrats...we all knew that he is knowlegable about training and technique!
Now it is "official" by CrossFit standards!!!
That is awesome!
SmashweRx Mobility WU
10 Spidey & Reach
10 Side Plank Reach thrus
10 Down-Dog Toe Slaps
10 Kneeling Thoracic Twists
10 Tempo Squats
-----------------------
For Time:
1000m Row
100 Air Squats
75 KBS (55/35)
50 Front-Rack KB Lungesteps (single-arm, can switch arms anytime you like)
75 KBS
100 Air Squats
Daliege ~ 27:05 (4:00.2 Row)
Ladick ~ 25:55 (3:50.8 Row)
tb ~ 25:25 (3:49.2 Row / 8:35-AS / 20:15-KBS / lost track after that)
Dalaige & I both felt the first 100 AS were brutal... the second set was way better!!!
Thursday, April 4, 2019
Singleton...
60s Hang (low back release)
2m Inversion Table
------------------------
For Time:
400m (3 laps in fieldhouse) Lungewalk
tb ~ 17:51 / Lap #1 = 6:31 / Lap #2 = 12:28 (5:57) / Lap #3 = 17:51 (5:23)
I could really feel the left leg in this one...
ALSO...Glutes = Activated!!!
May need to start something like 3x's each week with this... get comfortable being uncomfortable!
We will see what the next day or two feels like!!!
Goal is to get this to 10-12 minutes...even better, if possible, but we will see!
Brehm went this last week for his L-1 Cert.
That is awesome!!!
Now the wait begins for test results...but we know that all will be good, and he will pass that test!!!
2m Inversion Table
------------------------
For Time:
400m (3 laps in fieldhouse) Lungewalk
tb ~ 17:51 / Lap #1 = 6:31 / Lap #2 = 12:28 (5:57) / Lap #3 = 17:51 (5:23)
I could really feel the left leg in this one...
ALSO...Glutes = Activated!!!
May need to start something like 3x's each week with this... get comfortable being uncomfortable!
We will see what the next day or two feels like!!!
Goal is to get this to 10-12 minutes...even better, if possible, but we will see!
Brehm went this last week for his L-1 Cert.
That is awesome!!!
Now the wait begins for test results...but we know that all will be good, and he will pass that test!!!
Wednesday, April 3, 2019
work...
3 Rnds ~
SmashweRx Warm Up
10 Spidey & Reach
10 Side Plank & Reach Thrus
10 Down-Dog Toe Slaps
10 Kneeling Thoracic Twists
10 TEMPO or Wall Squats
-------------------
Push-Pull-Row
3 RFT ~
5 L-Sit Pull Ups (scale to Hanging Knees, Strict, Kipping, Assisted)
15 HR Push Ups (Keep as Strict as you can)
750m Row
Daliege & Ladick did this WOD...not sure of time...
Johns ~ 22:02
tb ~ 17:30 / 3 Row times (damper setting) = 3:01 (1) / 2:58 (3) / 2:55 (2)
SmashweRx Warm Up
10 Spidey & Reach
10 Side Plank & Reach Thrus
10 Down-Dog Toe Slaps
10 Kneeling Thoracic Twists
10 TEMPO or Wall Squats
-------------------
Push-Pull-Row
3 RFT ~
5 L-Sit Pull Ups (scale to Hanging Knees, Strict, Kipping, Assisted)
15 HR Push Ups (Keep as Strict as you can)
750m Row
Daliege & Ladick did this WOD...not sure of time...
Johns ~ 22:02
tb ~ 17:30 / 3 Row times (damper setting) = 3:01 (1) / 2:58 (3) / 2:55 (2)
Tuesday, April 2, 2019
Stretch...& work...
Mobilize for 20min...
A)
3 Sets of the Following:
Romainian DL x 6-8 Reps (3011)
45s Rest
Seated DB Shoulder Press x 10-12 (21x1)
45s Rest
Reverse DB Lunge x 20
45s Rest
Side Plank (30s ea side)
45s Rest
~ Choose an appropriate wt for DB's ~
--------------------
Then...
B) Two Timer
4 Rounds of:
AMRAP in 2m:
6 DB Box Step Overs (24/20)
12 DB Push Press
~ 2m Rest b/t Rounds
Johns ~ A-25# DB's / B- 20#DB's ~ 2rnds + 2reps / 2rnds +4reps / 2rnds / 2rnds + 2reps
tb ~ A- 35# DB's / B-35#DB's ~ 2rnds + 3reps / 2rnds + 2reps / 2rnds / 2rnds + 6reps
A)
3 Sets of the Following:
Romainian DL x 6-8 Reps (3011)
45s Rest
Seated DB Shoulder Press x 10-12 (21x1)
45s Rest
Reverse DB Lunge x 20
45s Rest
Side Plank (30s ea side)
45s Rest
~ Choose an appropriate wt for DB's ~
--------------------
Then...
B) Two Timer
4 Rounds of:
AMRAP in 2m:
6 DB Box Step Overs (24/20)
12 DB Push Press
~ 2m Rest b/t Rounds
Johns ~ A-25# DB's / B- 20#DB's ~ 2rnds + 2reps / 2rnds +4reps / 2rnds / 2rnds + 2reps
tb ~ A- 35# DB's / B-35#DB's ~ 2rnds + 3reps / 2rnds + 2reps / 2rnds / 2rnds + 6reps
Monday, April 1, 2019
Bodyweight...back on track...
Warm-Up
SmashweRx Mobilization
2 Rnds ~
10 Spidey & Reach
10 Side Plank Reach Thrus
10 Down-Dog Toe Slaps
10 Kneeling Thoracic Twists
10 Tempo Air Squats
-------------------------------
INVICTUS BASELINE
Every 5min for 30min (6 Rnds)
For 6 individual Times:
10 Strict Pull Ups
15 TTB
20 HR Push Ups
25 Wall Balls
(remaining time is rest...if any, adjust reps as needed)
Stan ~ 4 / 4:15 / 20WB / 10WB / ?? / ??
Ladick ~ 3:27 / 4:02 / 4:38 / 5m / 20PU / 11 WB
Daliege ~ 4:09 / 4:30 / 4:55 / 20PU / 20PU / 7 WB
Johns ~ 3:46 / 4:00 / 4:40 / 5m / 3:56 (no WB) / finished after time
tb ~ 3:50 / 4:15 / 4:55 / rested till 1m then 4:15 & no WB / 4:50 / Rested till 1m & completed rnd in 6:29
SmashweRx Mobilization
2 Rnds ~
10 Spidey & Reach
10 Side Plank Reach Thrus
10 Down-Dog Toe Slaps
10 Kneeling Thoracic Twists
10 Tempo Air Squats
-------------------------------
INVICTUS BASELINE
Every 5min for 30min (6 Rnds)
For 6 individual Times:
10 Strict Pull Ups
15 TTB
20 HR Push Ups
25 Wall Balls
(remaining time is rest...if any, adjust reps as needed)
Stan ~ 4 / 4:15 / 20WB / 10WB / ?? / ??
Ladick ~ 3:27 / 4:02 / 4:38 / 5m / 20PU / 11 WB
Daliege ~ 4:09 / 4:30 / 4:55 / 20PU / 20PU / 7 WB
Johns ~ 3:46 / 4:00 / 4:40 / 5m / 3:56 (no WB) / finished after time
tb ~ 3:50 / 4:15 / 4:55 / rested till 1m then 4:15 & no WB / 4:50 / Rested till 1m & completed rnd in 6:29
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