Saturday WOD

Saturdays are for Throwdowns & Teams!!!

Team of 3 WOD ~

For Time:
800m Wreckbag Run (50/35)
80 Cal Row
80 Box Jump Overs (24/20)
80 OHS (95/65)
80 Hang Power Snatches (95/65)
80 OHS (95/65)
80 Box Jump Overs (24/20)
80 Cal Row
800m Wreckbag Run (50/35)
(30min Cap)

I did this with the Wendt Brothers... Which is like a kick to the groin! These two have motors that do not quit!
For instance... I ran the first lap of the 800m Run w/ the 50# Ball, and then could not even keep up with them for the remaining laps... me just running, and them switching off the ball the entire time (approx 670m).
I could however contribute to the OHS, HPS and somewhat to Cal Row...
Box Jumps and Running = Worthless on my part of the team... JUST A BIG ANCHOR!!!

Was fun though...as all CF workouts are, and there is no feeling like being a part of a team!

28:03 for the finish by Wendts, then I finished my 800m in 28:30!

800m #1 done @ 4:50ish
80 Cal Row done @ 7:36 (2:40ish)
80 BJO done @ 9:36 (2m)
80 OHS done @ 12:24 (2:48)
80  HPS done @ 15:38 (3:14)
80 OHS done @ 18:21 (2:43)
80 BJO done @ ?? 20:21 (2m)
80 Cal Row done @ ?? 23:21-35  (approx 3m)
800m #2 @ 28:03 / 28:30 (tb)

Week #2

Completed...
Continuation from last weeks progression today...

Warm-Up
GO WOD
BB WU
RPR
Clean & Jerk Progression (2-3m on bar)
------------------------------
A) HANG CLEAN & JERK COMPLEX
2 Low Hang Cleans + 4 Push Jerks, 90s Rest (across)

B) POWER CLEAN & JERK
5 Singles, 90s rest b/t, work @ 90% last weeks Heavy Single

3 by 4
3 Sets of the Following:
4 RFT:
8 UB Light Power Clean & Jerk (45-95)
20-50 D/U
Rest 4m b/t SETS
Same as last week, choose D/U reps that you can get (i.e. do not take 2-3 minutes to attain 50), also pick a weight for the PC&J that you can cycle fairly quickly, but is challenging...
Think of this as 3 Graces + D/U's

T.Wendt ~ 135# / 225# / (95#+ 50 D/U) 3:57 -  4:09 -  4:20 (22:26)
Z.Wendt ~ 135# / 205# / (80#+ 50 D/U) 4:59 - 5:05 - 5:11 (23:15)
tb ~ 135# / 205# / (80#+ 50 D/U) 5:07 - 5:05 - 5:11 (23:23)


ENGINE (90m-120m Later)
Row 10m easy Row
---------------------
Row 500m (slightly faster than the easy row)
2m Rest
Row 500m (80-90% effort)
2m Rest
Row 100m (@500m PR Pace)
2m Rest
Row 100m (@500m PR Pace)
-----------------------
Row 500m For TIME
-----------------------
10m Cooldown Row

tb ~ 2400m / 2:02.9 (19) / 1:51.2 (21) / 1:40 pace (31) / 1:40 pace (33) /
1:37.3 (32)
100m Splits = 19.1+18.9+19.2+19.6+20.5
100m Pace (s/m) = 1:35.5(38)/1:34.5(32)/1:36(31)/1:38(31)/1:42.5(32)

Record Keeping...

Is what we do everyday...
Keep records of what we do, so you can see progress or not!!!

Warm-Up
3-5m Easy Bike
GO WOD Mobilize
Squat / CNS Work (Air Squat w/ mobilization + 90*90 Stand Ups + Zig-Zag Banded Walking)
------------------------
A) HANG SQUAT CLEAN
EMOM x 6:
3 Hang Squat Cleans @ 78% (increase from last week, if possible)
-------
B) For Time:
B1) FRONT SQUAT - 5 Reps @ 82% (increase from last week), 30s Rest
B2) SQUAT CLEAN - 3 Reps (quick singles, not TnG)
-----------------
GET THRU
3 Sets, EACH for Time:
30 Wall Balls (20/14)
20 Power Snatches (75/55)
20 Thrusters (75/55)
- REST AS NEEDED b/t Sets (no more than 15m Rest)
Goal is to hold speed thru this!!!
---------------------
10m Cool Down Stretch

Stan ~ No A/B / 7:07 - 6:50 - 5:43
Ladick ~ No A/B / 7:59 / 8:37 - 6:31
Daliege ~ No A/B / 7:59 - 8:26 - 8:10
tb ~ A = 185# / B = 235# & 205# 1:11 (21s-30s-20s) / 5:49 - 4:59 - 4:57
WB = 20-10 / 24-6 / 12-12-6
PS = 5-6-5-4 / 8-8-4+ / 12-6-2+
Thr = 11-9 / +8-8-4 / +12-8
+ meant that I did not put the bar down b/t

ENGINE (3 Hrs Later)
10m Easy Bike
-----------
14 Sets of:
15s "Sprint" @ 100% Max Sustainable Pace
60s Slow Spin Recover
17:30m of Work
-----------
10m Easy Bike Cooldown

Val ~ Watt = 368 Ave (460 Max) / 124 Cals
tb ~ Watt = 705 Ave (841 Max) / Speed = 32.8 (34.6) / Pace = 88 (93) / 5.40 Miles / 179 Cals

ALSO...the Jr. High Crew was in for the TURKEY TROT this AM...
Awesome to see them working together and HARD!!!
pic to come...

Gym Work

Warm-Up ~ GOWOD
----------
A) 15m HS Walk Skill Work
Vary it up, work on HS Balance, Pirouet, Side walk on wall, shoulder touches, etc
B) L-Rope PULL UPS ~ Max UB
6 sets , Alt. Top Hand, Hands together on rope, pull till chest touches bottom hand.
2m Rest b/t sets
--------------------
GYM WOD
AMRAP in 12m:
10 TTB
30 D/U
10 C2B
10 Box Jumps (24/20 - Jump Up Required)
----------------
2 Rounds of:
C1) Shoulder Extension Plank - 40s, Rest 1m
C2) Passthroughs, 3 Slow Controled both ways, Rest 1m
C3) Tuck Front Lever Hold - 30s, Rest 1m

Stan ~ A/B No... Gym WOD ~ 4 Rnds
tb ~ A = done / B = 6's each time / 5 Rnds + 1 TTB (Splits = 2:00/4:20/7:35/9:54/11:55) / C = done, C3 did 10s 10s rest, 10s both times

60 minute WHAT?!?!?

Another GREAT day of Training!!!

Warm-Up ~ 
GO WOD Mobilization
BB WU
Burgner WU
Snatch Progression build to the wt.
------------------------
A) SQUAT SNATCH
Triple @ 73-79%
Double @ 79-84%
4 x Single @ 85-90%
(should be a bit heavier than last week)
B) BACK SQUAT
Max Reps (-2 / 15 Rep Cap) @ 20X0 tempo (83% rough estimate)
-------------
ROW & BURPEES
Every 4min x 8:
12/10 Cal Row
14 Bar-Facing Burpees
(3m cap on working)
---------------
2 Sets (Rest as needed b/t exercises):
C1) STRICT TWO-ARM DB SHOULDER PRESS - 20-24 reps
C2) DB LAT RAISES - 12-15 reps
C3) BANDED PULL APARTS - 30 reps

Stan ~ No A & B / did the Row & Burpees (done around 1:30-1:50 each time)
tb ~ Triple@155# / Double@170# / Singles@ 185# /
1:59 / 1:55 / 1:45 / 1:44 / 1:37 / 1:34 / 1:36 / 1:27
1&2 were step-down, step-up / 3&4 were s-d, jump-up for 8 & s-d, s-u for 6 / 5-7 were s-d, s-u ODD's, s-d, j-u EVEN's / 8 was s-d, j-u for ALL.

Then...later in day...
ENGINE
60m ROW - Time Trial

Stan ~ 13756m - 2:10.8 (29s/m)
12m Splits
2744 - 2:11.1 (27)
2817 - 2:07.7 (32)
2728 - 2:11.9 (30)
2760 - 2:10.4 (30)
2707 - 2:12.9 (30)
tb ~ 13988m - 2:08.6 (23s/m)
12m Splits
2886 - 2:04.7 (24)
2820 - 2:07.6 (24)
2768 - 2:10.0 (23)
2679 - 2:14.3 (22)
2835 - 2:06.9 (23)
1st 5K split was 21:58

I gota tell you, this was just a grind. The butt just hurts 15min into this thing! Then you have to try to avoid all crappy thoughts...Way more mental than physical here!!!

CF Big Dane / FB Championships

In Madison for the WIAA Football State Championships!

That means a "drop-in" at Big Dane...
Watch Tyler Wendt teach his 6:30am class & got warmed-up during it.
He is a great teacher/coach!!!

After there was an Open Gym so we (Zach, Tyler & I) got this workout in:

Warm-Up
Mobilize (GoWOD)
Clean & Jerk movements w/ bar

A) 3 Sets of Clean & Jerk Complex
1 Power Clean + 1 Hang Power Clean + 3 Push Jerks (climbing or across)
B) Power Clean & Split Jerk ~ Work to Heavy/Tough Single
18 Minutes of REST
10 Rnds As Fast As Possible (AFAP) of:
10 UB Light Power Snatches (65-115# depending on ur Max)
20-50 D/U
EXACTLY 2 Minutes REST b/t Rnds
*both PS weight & D/U # will be determined by your max working

Tyler ~ 135-155-165 / 245# / 26:40
Zach ~ 135-155-165 / 225# / 27:17
tb ~ 135-155-165 / 225# (245 miss) / 27:43 (75# PS / 2-10 D/U ~ 50 UB)

* on board meant D/U were UB

ENGINE
500m Row
1 Min Rest
1000m Row
2 Min Rest
3K Row
2 Min Rest
1000m Row
1 Min Rest
500m Row

Never got to this, but one I need to do sometime...
Goal is to Row all of these FASTER than 5K Pace (6-8s /500m Split faster than normal)
If you do not have a 5K PR take an educated guess...
It will actually feel slow until the 3K...then that one will be really pushing it!
The work comes for the next 1K & 500 

Day 3 &...

Looking forward to a REST day after this!

I like the programing after 3 days... Let's hope the next month goes this well too!!!

Warm-Up
Mobilize (GO WOD)
+
Squat/CNS Prep
3-5 Air Squats w/ some time spent in bottom position
3-4 Single leg Stand-Ups (I like these / 90-90 lunge position and stand-up)
3 Cassock Squats
2 x 10' Down and back Zig-Zag Walk (monster walk) w/ Bands
+
BBWU & Clean WU Progression
---------------------
A) Hang Squat Clean (Low-Hang / below knees)
3 Reps EMOM x 6min (75% 1RM HSC)
B1) FRONT SQUAT 5 Reps (80%), 30s Rest
B2) SQUAT CLEAN 3 Reps (85%)
+
LARGE CHUNKS
For Time:
60 Wall Balls (20/14)
3 Minute REST
40 OHS (95/65)
3 Minute REST
20 Thrusters (135/95)
*20m Cap
Take as large of chunks as you can, really work on the large sets...you have the MANDATORY 3m Rest after each of these
+
10m Mobilize / Stretch after

ENGINE (later in AM)
10m Assault Bike
-----------------
10 Rnds:
15s Assault Bike at 100% Sustainable Speed (Fast, but a pace you can control/hold)
60s Slow Spin Recover
----------------
10m Assault Bike Recovery

Stan ~ XX/XX/XX/ 13:11 / WB = 2:46 (30-??) / 2:19 (FS) / Thr (95#) = 2:02
Daliege ~ 95-145 / 185 FS & 165 SC / 14:32
WB = 2:19 (35-25) / OHS (75) = 3:10  / Thr (115#) = 3:03 (5-5-6-4)
tb ~ 175# / 225# & 195# / 14:26
WB = 3:07 (34-6-10-10) / OHS = 2:06 (UB) / Thr = 3:13 (6-5-3-6)

tb engine ~ 10 Rnd Stats = Ave (MAX)
MPH = 31.0 (34.2)
RPM = 83 (92)
WATTS = 591 (796)
Dist = 4.09 miles
Time = 12:30
Calories = 130
Custom program for 15s Work + 60s Rest for 10 rnds...worked great!!!

Awsome...

I like it so far, but some things we cannot do...
Modify and scale...

Warm-Up
6 x Ski Erg (We do not have, so bike or something)
20s Hard
40s Easy
HS Progression to 2-3 Strict HSPU
15 Tuck Ups
----------------------
A) 2 Sets of 2xRope Climbs AFAP, 60s Rest
B) 30 STRICT HSPU for Time (5m Cap)
C) Accumulate 60s of L-Sit in 10s intervals, rest as needed

10m AMRAP:
1-2-3-4...(+1)
STRICT Pull Ups
2-4-6-8...(+2)
STRICT Ring Dips

D1) Shoulder Extension Plank 30s
D2) 3 x Pass Thrus, slow and controlled

tb ~ A) NO / B) 18 HSPU (3-3-3-2-2-2-2-1) / C) Complete / 94 Reps (1-8 Pull Ups UB / 2-4-6-8-(6-4)-(4-4-4)-(3-3-3-3-2)-2 / D's Completed

ENGINE
20 Rnds of 1m Run / 1m Walk

Day #1 ~ Wow...

Lots to do w/ DSGN+
They have CrossFit, Strength & Engine tracks going...
Could never get all done in one session, so some planning will need to take place...
My thought is CrossFit, always...then if I can get Engine done a couple days each week, that would be great.
Strength will become a factor as we move forward, but that is not my main focus...as there is (seems to be) a strength component weaved into the CF track.

So...

Warm-Up ~ GO WOD & Burgener Warm-Up along with a video Snatch Warm-Up from DSGN+
Then...
SQUAT SNATCH
3 (tng) @ 70-75%
2 (tng) @ 75-80%
4 x 1 @ 80-85%
90s Rest b/t
---------------------
BOUNCE BABY
For Time:
3 x 30 Bar-Facing Burpees (Progressive Pace)
Rest as needed b/t, but no more than 10m
---------------------
BIKE
3 x 20 Cal Assult Bike (max recovery rate)
accumulate 60s HS Hold (balance on wall, freestanding if you can)
--------------------
AUXILIARY
2 Sets:
15-20 x Elbow on Knee DB External Rotation
30s Single-Arm Hang on Pull Up Bar
60s Rest b/t

Daliege ~ Worked form for SS / 2:50 - 2:39 - 2:09 /
tb ~ 145-155-(165-175-175-175) / 2:34 - 2:15 - 1:50 / 2:31-2:34-2:25 (Bike) / completed

Engine
10m Easy Row
----------------
2 Rnds:
50 Cal Progressive Row (faster every 10 cal)
1:1 Rest b/t Rnds
---------------
2K Progressive Row
1000 @ 70%
500 @ 80%
250 @ 90%
250 @ 100%
--------------
2 x 20s Max EFFORT Row
3m Rest b/t
------------
10m Cool Down Row

DSGN+

Ok, gang...
We are going to go for at least one month on a "NEW" training plan.
HERE were the thoughts:
CompTrain Masters...
~ GREAT PROGRAM & PROGRAMMING, but have done that for a few years
~ The loyalty part of me even shudders at NOT going back with them.
Crossfit Invictus (Masters Plan)
~ We have done some of their free stuff too...could be good.
~ These guys seem to have lots of "odd-object & lifts", which is good and bad
Training Think Tank ~ DSGN+ 
~ Have been going with their free version for a while now and seems to fit
~ No specific Masters programming, so we may have to scale/modify

Advantage to ALL these is a monthly membership, so can cancel anytime before next payment is due.
ALL three of these start a new phase on Monday... So we are in for some great stuff!!!

Let's go with DSGN+!!!

Today ~

Mobilize & Warm-Up
2-3 Rnds ~
30s Row
5 Burpees
30-60s Rest
----------------
BB Warm-Up
----------------
JACKIE (Past HERE about a year ago)
For Time:
1000m Row
50 Thrusters (45/35)
30 Pull Ups

Total Time / Row Time / 200m Splits
Daliege ~ 8:27 (PR) / 3:31.0 (36s/m) ~ 46.5 / 45.9 / 46.4 / 45.8 / 46.4
Previous Best = 9:51 (Pull Ups made the difference!!!)
Ladick ~ 8:21 / 3:46.4 (35s/m) ~ 43.9 / 42.3 / 45.8 / 47.2 / 47.3
First timer on this one
Stan ~ 9:25 (2 years ago, before back) / 3:52.8 (34s/m) ~ 43.9 / 44.5 / 46.9 / 48.4 / 49.1
Previous Best = 9:03 (2-6-17)...he is just getting started again...gonna be back to old self soon!
tb ~ 8:48 / 3:45.1 (23s/m) ~ 40.5 / 43.1 / 45.3 / 45.5 / 50.7
Previous Best = 8:47 (year ago) / ALL TIME PR = 8:05 (2/6/17)

For me...those Thrusters just cycled slow after the first 15!

CF Open

Daliege...finished 38th in the world in 45-49 Scaled group!!! HERE
That is awesome!!! Unbelievable...Hard work pays off!!!

Ladick...in his first open is in the top 500 for Scaled group of OPEN men (18-34)! HERE
Another outstanding performance by an ANYthing Once WR member!!!

Next up is the Annual 12 Days of Christmas WOD (Sat, Dec. 21st)

Then we are all getting in the Bullet Point Open Series HERE.
Check it out! Enter! Use CrossFit WR as your affiliate!
Come and get tested here or submit a video on your own...
Fun, Fun, Fun...

1 Week of de-load, then back to training!!!

Re-TEST

Re-Test w/ very different stratagy!

Small chunks of WB (6's) with a Ring MU between...
See if my HR can stay down...
I think the Row took all the Ring MU strength out of me, so I am going to hit as many Ring MU's as I can in first 10min of this, then get to rower with 20 cal rows to break up whatever is left of WB's.

20.5 ~ AGAIN

1st Try ~ 5 MU then ALL the WB & Calories...then finish with however MU I could get.

Re-Try ~ 5 MU to start, then 6's on WB getting a MU or two b/t ever set of 6 WB's... work to the 10m mark and see how far I can get...

Got to 30 Muscle Ups...full 10 more (tie-break was 18:21)...
Cal Rows were 30-30-20...slower and recovering from some larger sets of WB...only had 40 WB's left at the 10m mark, so could just row and keep HR down.

Both Faster I believe as well...
Daliege ~ 12:16
Ladick ~ 11:56

Last test...20.5

Last one... 20.5!

New and exciting...

For Time (20m Cap):
40 Ring Muscle Ups
80 Cal Row
120 Wall Ball
*partition anyway you want
Tie-Break is when you finish 120 WB & 80 Cal Row

This was an interesting one...
10-20-30 for 4 Rnounds ?!?!?
Wall Balls will be my downfall... HR spikes on these after 10-12 tosses...
I like to go 8-7 for a while on these if it is high volume...

Daliege & Ladick did scaled, so Pull Ups vs. RMU...
10-20-30 was the plan...

Daliege ~ UB Rnd #1 & 4
Ladick ~ UB Rnd #1, 2 & 4
tb ~ 20 MU w/ Tie Break of 13:43

Both of them had to break their WB on Rnd 3...
My thought is to always keep moving...switch exercises...

Good first run... Now, stratagize

Tuesday / Wednesday

Tue

For Time (12m Cap)
30-20-10-20-30
Wall Ball
Cal Row

tb ~ 30 Wall balls (30 Cal's short of finishing...so I finished 30 cal row in 2:14... 14:12)
first 30c Row was 2:05 / 2nd = 2:14... All Wall Balls UB till last 30 (12-6-12)
------------------------

Wednesday
Predatory / Anticipation
With a partner (IGYG Format):
Thrusters & C2B
6...6
9...9
12...12 /
6-9...6-9...12...12
So...P1 does 6 thrusters and 6 pull ups, then P2 does 6 & 6...then P1 does 9&9, then P2, etc

--------------------
POWER ROW
5 Rnds of:
Row Sprint for 5 Pulls @ 100% (take 3-5 pulls to get to 100%)
60s Rest b/t

We did this as a group  of 4 of us and just rotated thru, REST while other 3 did the work...

Sporadic at best...

Time to find time!
Quick write-up of WODS has been difficult...

Friday (20.4)...Had a good plan in my head and S. Brehm came in and inspired me / pushed me even more!!! It was great!

Daliege & Ladick went at it first, but knew their re-test on Monday would be better!
I had 10 C&J's at 225# (All singles) then got 5 pistols! Man that was good... I did not think I could get better, felt pace and everything was really good.
Watched the video, and thought I could hold same pace but move thru 135#, 185# & first 30 Pistols just a bit faster... The 30 Step-ups wouild remain consistent at 1:40-1:50...tempo & pace!!!

I was right...faster by 60s headed into 225# C&J...then it caught up to me!!! WOW!
I lost ANY advantage I had by 6th rep of C&J at 225#...right back to same time...so LOTS slower in my singles...
THEN, I missed my 9th rep at 225#...so had to turn around and try to get it again, got it...and had to hustle for 10th Rep with 20s left... MISSED the 10th rep...