GAME-DAY

Time to improve...

ALSO...Time to get signed up for the CrossFit OPEN!!!
HERE
I'm IN!!!
Let's go people...
Let's represent CrossFit WR...
Register with our Affiliate (CrossFit WR) and come and get tested at LHS!
I want to get some Strength & Fitness kids involved either as judges &/or competitors!!!
If you are interested...take the judges course as well and be a judge... I always need someone judging me!!!

Go WOD warm-up

15 M Handstand Walk Practice
Tried to do a 180* turn around on wall...difficult
Back to front... then from side to other side...
Went in Gymnastics room and did some walking... easier on padded floor...
Soft surface = Stiff joints
Hard surface = soft joints
----------------
BEAST BUILDER V.2
EMOM x 7 (increase a bit from last week):
1 = 7 Hang Squat Cleans + 1 Push Jerk
2 = 6 Hang Squat Cleans + 2 Push Jerks
3 = 5 Hang Squat Cleans + 3 Push Jerks
4 = 4 Hang Squat Cleans + 4 Push Jerks
5 = 3 Hang Squat Cleans + 5 Push Jerks
6 = 2 Hang Squat Cleans + 6 Push Jerks
7 = 1 Hang Squat Clean + 7 Push Jerks
----------------------------
HEARTBURN
For Time:
1 Mile Run
Directly into...
10 Rnds of Bergeron Beep Test (7 Thrusters + 7 Pull Ups + 7 Burpees)
(75#/55#)

Stan, Ladick and Daliege did Heartburn yesterday... No idea on time, but they were all done in under 25m (I believe)...

Z.Wendt ~ 125# / 24:12 (7:33 mile)
tb ~ 125# / 39:37 (8:37 mile / 20:07 with 5 Rnds of BBT to go...)

Bergeron Beep Test is an EMOM by the way... I have only completed 2-3 full rounds of that when I have attempted it...Burpees and Thrusters are my ENEMY (and goat)!

Heart Rate Post WOD for tb ~
10s HR immediatly after ~ 28 (168 bpm)
1m Post Wod ~ 24 (144 bpm)
2m Post Wod ~ 20 (120 bpm)
3m Post Wod ~ 18 (108 bpm)
4m Post Wod ~ 18 (108 bpm)

Trail work...

Go WOD Mobility
----------------
Easy DL build up to 60%
-----------------
DL STAMINA
NOT for time:
3-6-9-12-15 UB DL (60% 1-RM)
* b/t each rnd perform 30% Max Strict HSPU
--------------------
TRAIL BLAZER
3 RFT ~
800m Run (around school)
80 D/U
21 Push Press (115#/85# - can be taken from rack)

Stan ~ XX / 21:18 (95# / 180 singles)
Ladick ~ 185# / 22:34 (95# / 50 D/U)
DAliege ~ (started at 7:11) ??
ZWendt ~ 260# / 22:31 (7:10 / 7:20 / 8:01)
tb ~ 235# / 24:57 (6:58 / ?? / ?? / 21 UB 1st rnd then 14-7 for 2 & 3)

Work Day!

GO WOD Pre-Workout
--------------
BB WU
--------------
GYMNASTICS FOCUS
NOT FOR TIME:
60s Light Bike
60% Max Ring MU
60s Light Bike
12 STRICT Ring Dips
60s Light Bike
50% Max Ring MU
60s Light Bike
9 STRICT Ring Dips
60s Light Bike
40% Max Ring MU
60s Light Bike
9 STRICT Ring Dips
-------------------------
POWER CLEAN
5 Sets of the following Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean
(Climbing)
------------------------
NOWHERE FAST
For Time (9m Time Cap):
50 Power Cleans (155#/105#)
* EMOM perform 5 TTB (begin on 1:00)

Ladick ~ XX / 155# / 6:36 (115#)
Stan ~ XX / 155# / 5:57 (115#)
Daliege ~ XX / 155# / 5:40 (55 reps / 115#)
Z.Wendt ~ XX / 205# / 5:56 (17-7-6-6-7-7)
tb ~ 5-4-4 MU / 195# / 5:38 (16[12+4s]-6s-6s-7[3+4s]-73+4s]-8[5+3s])

School Starts...

Tomorrow...for teachers...
3 Days of Inservice (getting ready) meetings and other stuff...
Goes by fast...
This summer did as well...

Where does the time go?

GO WOD Warm-Up / Mobility
BB Warm-Up
Easy warm-up on Squats to get to +3% from last week...

STAMINA SQUATS
Alternating Minutes (OTM) x 12:
3 Front Squats
6 Back Squats
--------------------------
HOT SAUCE
P#1) AMRAP in 3min:
21(15) Cal Row
21 Lateral Burpees Over Rower
Max Reps OHS (75/55)
~ 3m REST ~ 
P#2) AMRAP in 3min:
18(13) Cal Row
18 Lateral Burpees Over Rower
Max Reps OHS (95/65)
~ 3m REST ~ 
P#3) AMRAP in 3min:
15(11) Cal Row
15 Lateral Burpees Over Rower
Max Reps OHS (115/85)
~ 3m REST ~ 
P#4) AMRAP in 3min:
12(9) Cal Row
12 Lateral Burpees Over Rower
Max Reps OHS (135/95)
-----------------------------
GO WOD for 15m to finish...

Tonn ~ XX / 3 / 2 / 12 / 12 (45# for OHS)
H.Felker ~ 115# / 2 / 8/ 10 / 17 (45# for OHS)
Z.Wendt ~ 245# / 14 / 15 / 20 / 16
tb ~ 205# (2/5 Reps...not feeling 3/6 today) / 10 / 9 / 18 / 13

Caught Up!

Been doing GO WOD... I like it a lot...
Reffered to it by Shawn Brehm!!!
They are doing a 5 person WOD this Saturday... I would love to be a part, but am out of town.
That just sounds AWESOME, and knowing Shawn & the family, it will be a real sweat-fest not to mention a GRINDER... I don't thing he ever does anything that is not mentally & physically TOUGH!!!
Lots of positive motivation and pushing beyond the limits!!!

BB Cycling
Beast Builder V.1
OTM x 7m:
1 = 7 Hang Squat Cleans + 1 Push Jerk
2 = 6 HSC + 2 PJ
3 = 5 HSC + 3 PJ
Etc
7 = 1 HSC + 7 PJ
(try 50% of C&J Max)
-------------------------
DEADLIFT
20 Rep Heavy Set
-------------------------
METER MAID
For Time:
200m Run
27 Wall Balls
27 Box Jumps
200m Run
21 Wall Balls
21 Box Jumps
200m Run
15 Wall Balls
15 Box Jumps
200m Run
9 Wall Balls
9 Box Jumps

Z.Wendt ~ 115# (24~ 10s Heart Rate) / 275# 20-Rep / 11:07
tb ~ 115# (26~ 10s Heart Rate) / 235# 20-Rep / 13:24 (all WB UB / 4:11 / 8:11 / 11:21 / 13:24)

Time...con't.

This Week...
Monday (8-19)
Alt. Squats OTM x 12 (6 Sets):
1 = 3 F.Squats
2 = 6 Back Squats
(increase 3% from Last Week)
--------------------
TAILSPIN
AMRAP in 14m:
15 Thrusters (95/65)
30 D/U
15 C2B
30 D/U

Val ~ 3 + 50 reps (5 Pull Ups)
Z.Wendt ~ 265# / 3 + 32 (17 D/U)
tb ~ 205# / 3 + 12 Reps (Thrusters ~ 15 UB / 6-5-4 / 9-6 / 12 / C2B ~ 6-5-4 / 6-5-4 / 9/6)

---------------------------------------------------------------------------------------------
Tuesday (8-20)
ROW 2K... yearly test!
----------
Gymnastics Conditioning
With a 10m timecap:
30 Strict HSPU
30 Kipping HSPU

Z.Wendt ~ 7:25.7 / 8:10 (Strict 6x5 [3:17] Kipping was 9-8-7-5-1)
tb ~ 7:19.0 / 37 Reps (Strict 8x3-2-2-2 (7:57) Kipping 2-3-2)
I was actually at 15 Strict at 2:05...then the slow-down began...wow, does it catch-up fast!

Rowing Breakdowns
ZW ~ 1:49.6 (28) / 1:50.6 (27) / 1:52.5 (25) / 1:52.9 (28) / AVE ~ 1:51.4 (27)
tb  ~ 1:42.6 (27) / 1:52.9 (25) / 1:55.7 (23) / 1:47.9 (28) / AVE ~ 1:49.7 (25)

Time Gets Away...But workouts do not...

WOW... Just no time to post for over a week...
Week #1 Game Prep has been TOUGH...

Last Wed (8-14)
DOUBLE HEADER
For Time:
50/35 Cal Bike
into...
100-80-60-40-20 ~ D/U
50-40-30-20-10 ~ Abmat Sit Ups
into...
50/35 Cal Bike

tb ~ 19:03 (3:54 / 4:00 Bikes)

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

Last Friday (8-16)
SNATCH on the 2:30 x 5:
3-Pos. Power Snatch (Pockets - Knees - Floor)
3-Pos. Squat Snatch (Pockets - Knees - Floor)
------------
STAMINA SQUATS
3 x 12
Same volume & load as last week, but varied Rep scheme
(consider this "for time" / take rest but as minimal as needed)
-------------------
BFF
Team of 2:
Ascending Ladder in 25 min:
3-6-9-12-15-etc
Cal Row
KB Swings (50/35)
Wall Ball (20/14)
~ One person completes a full round then the other...
3-3-6-6-9-9-etc...

Borski (Betsy) joined in for this one!!!

Borski ~ XX / 115# Stam Sqt (3:26) / Thru rnd of 21 then 24 Cal Row
Z.Wendt ~ 115# / 255 (4:50) /
tb ~ 135# for 3-4-5 / 195# (4:36) /
Zach and I completed Rnd of 21 plus ZW got 10 Cals on Rower... He was #1

Old School...

Warm-Up ~ 
Go WOD for 10 Min...
(Young Kids did SmashwRx)
BB WU
---------------------
GYMNASTICS FOCUS
60s Light Row + 60% Max Strict HSPU
60s Light Row + HS Walk Work (suppose to be 50' HSW)
60s Light Row + 50% Max Strict HSPU
60s Light Row + HS Walk Work
60s Light Row + 40% Max Strict HSPU
60s Light Row + HS Walk Work
--------------------------------
RUN DMC
4 Rnds ~
200m Run
8 Bar Muscle Ups
200m Run
12 Alternate DB Power Snatches (70/50)

GJune ~ 16:32 (50# / Pull + Dips)
CJune ~ 14:20 (45# / Pull + Dips)
AJ ~ 13:55 (60# / Pull + Dips)
Drake ~ 16:48 (70# / Pull + Dips)
Wendt ~ 23:19 (70# / MU)
MU ~ 4-2-1-1 / 4-2-1-1 / 2-3-2-1 / 4-2-1-1
Val ~ 17:09 (??# / Pull Ups + Dips)
tb ~ 5-4-4 & 10' HS Walk (kikin' up and 2 hand moves...weak, but worked) /  19:20 (70# / MU)
MU ~ UB / UB / UB / 7-1
DB 12 / 12 / 8-4 / 12

Go Wod

New warm-up Routine...made just for you at GOWOD

Warm-Up
Go WOD
then ...BB WU
-------------
SQUAT COMPLEX
EMOM x 12 (6 Sets):
3 Front Squats
6 Back Squats
(63% 3-RM)
---------------------------
ELIZABETH
21-15-9
Squat Clean (135/95)
Ring Dips

ZW ~ 225# / 8:44 (HUGE PR)
Drake ~ 240# / XX
tb ~ 185# / 10:28 (not so hot)

ZW ~
7-6-5-1-1-1 / 8-7-6
6-5-1-1-1-1 / 6-5-4
6-1-1-1 / 6-3

Mix it Up

Warm Up Quick... Got to get back to a good warm up!!!

GLEN
30 Clean & Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

ZW ~ 44:34 (2:57-13:46(10:49) - 23:00(9:14) - 33:30(10:30) - 44:34(11:04))
tb ~ modified to 30 C&J+1Mile Run + 100 Burpees ~ 29:06
(3:52 for 30...15 reps completed at 1:30
11:00 mile
14:14 for 100 Burpees...

Then I did 50 extra burpees to finish after the time!!!

Surprise...

Well this one was a little sneaky...

SmashweRx WU

Then...

On the 2:30 x 5 rnds
Snatch Complex
3-Pos. Power Snatch
3-Pos. Squat Snatch
(55% 1-RM)
~So it will be High-Hang(pockets) Pwr Snatch + Low-Hang (knees) Pwr Snatch + Pwr Snatch from floor + HH (pockets) Sqt Snatch + LH (Knees) Sqt Snatch + Squat Snatch from floor ~ 6 total reps!
--------------------------
LEG WORK
Every 4 minutes begin (5 Sets total):
9 Box Jump Overs (30/24)
15 DB Front Squat (50/35)
15/12 Cal Bike

ZW ~ 105-105-105-115-115 / 2:07(1:05B) - 2:14(1:15) - 2:19(1:16) - 2:28(1:18) - 2:53(1:36)
tb ~ 95-95-115-125-135 / 3:00(1:21) - 3:06(1:21) - 2:56(1:14) - 3:00(1:17) - 2:55(1:17)

UPDATE
Drake (8.8.19) Leg Work ~ (35#DB) 2:01-2:23-2:23-2:20-2:24

Quads feelin' it...

Quads are feeling it today... just sore and slow to start...
Plus Football is a go today... Tonight we start... exciting and burdensome all at same time...
Paperwork and the drudgery of getting started... two more days and we will be back to good!

Mobilize & SmashweRx Warm-Up

3 x Tempo Romainian DL (4s down + 1s Hang)

21 GUNS
21-15-9
Strict Pull Ups
Strict HSPU*
*modify/scale as needed...do not waste 10m on a set!
------------------
SUGAR DADDY
For Time:
21 DL + 400m Run
15 DL + 400m Run
9 DL + 400m Run
(225#/155#)

ZW ~ 12:34 / XX
21's ~ 8-4-3-6s / 8-7-6
15's ~ 4-3-3-5s / 9-6
9's ~ 5-4s / 4-4-1 (failed on 5th attempt on both sets of 4 during 9...)

tb ~ 16-18+ish(under 20min) / 13:07 (sucked)
21 Guns...Drake shut off his timer on me! Modified HSPU to 15-9-6
21's ~ 11-4-3-3 / 3-3-3-5(kipping)-1
15's ~ 12-3 / 2-1-2-2-2
9's ~ 9 / 2-2-1-1
SD ~ 15 Jefferson DL, then 3-3 traditional / 5-10s / 3-6s

Drake did Yesterday Fish out of H2O ~ 17:03 (135#)
Row = 8:20.2 (24) / Splits~2:00.3(27)/2:05.4(24)/2:07.3(24)/2:07.2(24)
Garrett J ~ 19:28 (9:16.9 Row / 115#)
Carson J ~ 16:45 (8:45 Row / 95#)

Squatin'

Been a while for some squats...coming off last week as a de-load week...

Warm-Up ~ Mobilize

STAMINA SQUATS
EMOM x 12m (alt. these):
odd = 3 Front Squats
even = 6 Back Squats
(use 60% of 3-RM Back Squat ~ 7.22.19)
--------------------------
FISH OUT OF WATER
For Time:
2K Row
then...
10 Rnds:
3 Power Clean (155/105)
6 Push Ups
9 Air Squats

Z.Wendt ~ 215# / 15:15 (stopped after 5 Rnds of 3-6-9...back was sore...)
7:47.2 Row / Ave~1:56.8(26) / Splits~1:53.2(25)/1:54.4(25)/1:57.0(27)/2:02.7(28)
tb ~ 175# / 17:02 (Quick Singles on 1-2-3-7 / UB on 4-5-6-8-9-10)
7:36.2 Row / Ave~1:54.0(23) / Splits~1:49.4(23)/1:52.3(22)/1:57.0(22)/1:57.5(25)

CF Games Week...

This week is the CF Games in Madison, WI

Shawn Brehm was down there to watch some of them workouts and just "take-in" the events

He did #1 last night and I did them both today...

We were able to get together this AM and do WOD #2 ~ Two Ropes
It was fun!

WOD #1 ~ Row Burpees
For Time (6m Cap):
500m Row
30 Bar-Facing Burpees

WOD #2 ~ TWO ROPES
5 Rnds for Time:
3 Rope Climbs (12')
15 Front Squats (115/85)
60 D/U

SB ~ 3:52 (1:47 Row) / 12:19 (95#/90 singles)
tb ~ 4:19 (1:44 Row) / 19:12

How about that for a times ~ 12:19 & 19:12...
I may have done a few extra D/U in Rnd 1 & 2... The 3's from Front squat got in my head and I was off on counting.
Brehm was Rockin' this one!!! Stud in both #1 & #2!!!

Where did summer go...

Some have a month left of summer... But August means Football Starts...

WATER BREAK
#1 ~ AMRAP in 4m:
27 Hang Power Cleans (95/65)
27 Lateral Burpees over Rower
27 Cal Row
4 Minute REST
#2 ~ AMRAP in 4m:
21 Hang Power Cleans (115/85)
21 Lateral Burpees over Rower
21 Cal Row
4 Minute REST
#3 ~ AMRAP in 4m:
15 Hang Power Cleans (135/95)
15 Lateral Burpees over Rower
15 Cal Row

Val & I did this one...

Val ~ 55 Reps (1 Cal) / 58 Reps (16 Cals) / 1 Rnd + 13 HPC
tb ~ 74 Reps (20 Cals) / 65 Reps (1+2 HPC) / 62 Reps (1+2 Burpees)
Transitions (tb)
#1 ~ 45s (UB)-2:55
#2 ~ 40s (UB)-2:32-3:54
#3 ~ did not look until after the 15 HPC (1st was 9-6, 2nd was UB...didn't think I would finish in time, so I just gripped and ripped)...completed the HPC...looked at clock ~ 3:54 got over to 2 burpees.