Another...

Quick bursts!

This one was a good one...Simple, 5 minute AMRAPs...

The longer I got to go on the bike the LESS calories I was able to muster up?!?!

That just sucked, but the power was leaving after each round!!!

Bullet Point Open begins Friday at midnight!!!

Mobilize

Then...

2 Rnds:

60s Bike

5 BB Good AM's

5 BB Back Squats

5 BB Elbow Rotations

5 BB Strict Press

5 BB RDL's

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

Prep Round:

1 Round of Chief* @ Middle Wt.

5 Cal Bike

*Chief = 3 Power Cleans + 6 Push Ups + 9 Air Squats

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

FIFTH WHEEL

AMRAP in 5 Min:

7 Rnds of Chief (95/65)

Max Cal Bike to finish

~ 5 Min REST

AMRAP in 5 Min:

6 Rnds of Chief (115/80)

Max Cal Bike to finish

~ 5 Min REST

AMRAP in 5 Min:

5 Rnds of Chief (135/95)

Max Cal Bike to finish

Pyan ~ (6-5-4 for Rnds) 6 Rnds / 6 Cals / ?? Cals

tb ~ 27 Cals / 26 Cals / 25 Cals

Bikes were 1:25 / 1:40 / 2:00... and I could not match the intensity of the first round... was able after 7 Rnds to push HARD on the bike...

Was most disapointed that with 2 minutes on 3rd could ONLY muster up 25 Cals ... That was pushing the last 25 seconds as well... SHEESH... Those Power Cleans sneak up on you and take away all the power!

Home...

Not quick, but not long...

This is a download week...so not long...

HOMEWARD BOUND

AMRAP in 20m:

20 Burpee Box Jump-Overs (24/20)

40 Cal Row

80 D/U

Pyan ~ 2 Rnds

tb ~ 3 Rnds + 4 Burpee Box Jump Overs

(6:30-14:00-then had to push to get that 3rd Rnd in!!!)

Back...

12 Days did a number on the shoulders...

Sore and mobilized but no workout since...

Today... Mobilize...

BACK SQUAT (Box)

7 Sets of Pausing Box Squat

1 & 2 = 60%

3 & 4 = 65%

5, 6 & 7 = 70%

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

OLY TECH

5 Sets of the Complex

1 Pausing Power Snatch

1 Pausing OHS

1 Pausing Squat Snatch

*1s Pause in Catch on Snatches & Bottom of OHS

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

FROM THE TOP

For Time:

25 Power Snatches

25 OHS

25 Squat Snatches

(95/65)

+ OTM = 3 TTB (begin w/ TTB)

tb ~ 185-185-205-205-225-225-225 / 105-115-125-135-140 / 8:43

PS = 15-9-1+

OHS = +12-10-3+

SS = +3-5-6-7-7

12 Days....

13th Annual ... Check out the history HERE

12 Days of Christmas WOD...

This was a tough one...

Grab a plate, put on a mask and go...

12 Days of Christmas WOD 2020 (COVID Protocol)

For Time:

1 Covid Lap (Backward Running Lap)

2 Wall Walks

3 (Wo)Manmakers w/ Plate

4 Man-on-Fire Burpees

5 10-Yd Bearcrawls

6 Burpees over Plate

7 Plate OH Lungesteps

8 4-Ct. Flutterkicks

9 Front-Rack Reverse Lunges

10 Plate G2O

11 Split Lunge Jumps

12 Curtis P's (Plate Clean to Rt Lunge to Lft Lunge to Plate Press)

Man...those bearcrawls sucked!!! 1/4 Mile of Bearcrawling

STUDENTS

Teal Lucas ~ 70:40

Leo Brostowicz ~ 72:08

Kevin Ren ~ 70:45

Caleb Lemieux ~ 69:19

Carson Junemann ~ 70:26

Oliver Nieman ~ DNF / IR

Elise Moon ~ 72:00

Jocelyn Khang ~ 72:00

Cade Stankowski ~ 107:30

Carter Christy ~ 70:27

Brennan Huber ~ 68:40

Mason Mitchell ~ 79:45

ALUMNI 

Drake Biolo ~ 72:56

Garrett Junemann ~ 70:14

Zach Wendt ~ 64:55

FACULTY

Pyan ~ 98:04

Ladick ~ 55:10

Smalley ~ ???

Daliege ~ 69:30

tb ~ 74:09

Pre-WOD

Post-WOD

Doozy...

Warm-Up

Mobilize then this...

50' Bearcrawl

10 Push Ups to Downward Dog

10 Banded Pull Aparts

10 BB Good AM's

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

STRICT HSPU WORK

120%

~ 60s Rest

90%

~ 60s Rest

70%

~ 60s Rest

90% 

60s Rest

120% 

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

LAYOVER

5 Rnds:

15 Cal Bike

10 C2B

directly into...

10 Power Cleans

10 Push Press/Jerks

(115/85)

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

THRESHOLD BIKE TRAINING

OTM x 6:

20s Cal Bike (40s Rest)

~ 2m Rest

OTM x 4:

30s Cal Bike (30s Rest)

~ 2m Rest

OTM x 2:

40s Cal Bike (20s Rest)

ZW ~ 11:20 (did strict deficit 12-9-7-9-12) / 16:06 (95#)

tb ~ 13:39 (11-9-7-9-11) / 16:14 / 8-8-7-9-8-9 / 10-9-9-11 / 14-13

Bikes = 55s - 1:17 / 1:08 - 1:23 - 1:16 / C2B all UB until 5th set, 3-3-2-1-1 to get some rest for next

PC = 6-3-1 / 6-2-1-1 / 6-3-1 / 6-2-1-1 / 6-3-1 / PJ 10's UB

Strict HSPU Breakdown

4-3-4 @ 1:25

3-3-3 @ 3:44 (1:19)

3-2-2 @ 5:56 (1:12)

2-2-2-2-1 @ 8:53 (1:57)

11 singles @ 13:39 (3:46)

had 6 reps @ 11:17 (1:24)...so took 2:22 for last 5 reps...sheesh...talk about hitting the wall!

Not a De-Load...yet...

Mobilize...I did not nearly enough...

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

STAMINA SQUATS

OTM x 16m

1 = 1 Front Squat

2 = 2 Back Squats

82% F.Sqt

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

SNATCH TECH

On the 2m x 5:

1 Hang Power Snatch

1 Power Snatch

1 Hang Squat Snatch 

1 Squat Snatch

*work to keep the feet the same on ALL sets (jump & land).

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

ISA-BALL

AMRAP in 12m:

3 Power Snatches* (115/80)

15 Wall Balls (20/14)

*something you can cycle for 10-Reps when fresh...

Daliege ~ 10 Rnds (115#)

Pyan ~ 6 Rnds (95)

Smalls ~ ?? (??#)

Ladick ~ ?? Rnds (??#)

Wendt ~ 305# SSqt / 95-115-125-135-145 / 8 Rnds + 3 Reps (135#)

tb ~ 225# S.Sqt / 95-115-125-135-135 / 8 Rnds + 3 Reps

15 UB @ 45s

6-6-3 @ 2:10 (1:25)

6-6-3 @ 3:54 (1:44)

15 UB @ 5:19 (1:25)

9-6 @ 7:05 (1:46)

9-6 @ 8:43 (1:38)

6-6-3 @ 10:25 (1:42) best guess here!

6-9 @ 11:48 (1:23)

Sat. WOD

After a dismal showing in yesterdays WOD, I thought it would be a good idea to get back at it today!

Good, long mobilization and warm-up...

then...

SNATCH TECH

6 Sets:

3 Snatch-Grip Push Jerk (Behind the neck)

2 OHS

1 Snatch Balance

Rest 1:30-2m b/t sets

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

HANG SQUAT SNATCH

In a 10:00 window:

3 Hang Squat Snatch (60%)

3 Hang Squat Snatch (65%)

2 Hang Squat Snatch (70%)

2 Hang Squat Snatch (75%)

1 Hang Squat Snatch (80%)

5-Rep Max Hang Squat Snatch

Hang can be anywhere above knees / After 80% take your best guess...stay there, or add a bit, see how you feel...

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

FIRE ALARM

For Time:

3 Rnds ~ Bergeron Beep Test

50 Cal Row

3 Rnds ~ Bergeron Beep Test

50 Cal Row

3 Rnds ~ Bergeron Beep Test

Bergeron Beep Test:

7 Thrusters (75/55)

7 Pull Ups

7 Burpees

tb ~ 95-105-115-120-125-130 / 125-135-145-155-165 - 175x2 (failed on 3)...dropped to 155 (5-RM) Should not have been so greedy and jumped... 165 felt quick and light, then the 2nd rep of 175 was just a touch heavy on 2nd rep and could not sustain it...

21:15 on Fire Alarm

BBB = 1:15 - 2:35 - 4:25 (quick to rower, less than 10s)

50 Cal Row (3:10.1) -->7:40 (20s of breathing before picking up bar...@ 8m mark)

BBB = 9:30 - 11:10 - 12:55 (not as quick to rower...20-25s)

50 Cal Row (3:18.0) --> 16:30 (quickly grabbled bar* - 10s or less)

*but then took 20-25s to breath before the pull ups...

BBB = 18:30 - 20:00 - 21:15

Friends...

Great Day together with friends...

Brehm was back in town and got a WOD in with the crew before the new year!

Was great to see him and get the WOD in with him!

FYI ~ 12 Days Workout is next Wednesday, Dec. 23rd @ 8am!!!

Warm-Up

2 Rnds:

10 Russian Swings

30' OH Walk (Rt)

30' OH Walk (Lft)

3 Inchworms

45s Bike/Run/Elliptical

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

HOT & BOTHERED

AMRAP in 15m:

40 Single DB Hang Power Clean & Jerk (50/35)

30 Box Jumps (24/20e)

15 Kipping HSPU (20 for Wendt / 20 HR Push Ups)

10 DL (245#/165#  / Wendt = 275#)

Exactly 5m Rest

HEAVY DL

EMOM x 6:

2 - 2- 2 - 1 - 1 - 1 

Pyan ~ 1 Rnd + 70 Reps (35# / 185#)

Daliege ~ 2 Rnds + 7 Reps (50# / 225#)

Smalls ~ 2 Rnds + 4 Reps (30# / 145#)

Wendt ~ 1 Rnd + 92 Reps (7 DL) (50# / 275#) / 445#

Brehm ~ 2 Rnds + 85 Reps (15 HSPU / 35# / 185#) / ??

tb ~ 1 Rnd + 78 Reps (8 HSPU / 50# / 245#) / 265-175-295-325-345-375

1 Day Late...

Nothing short... this was a good Wednesday Workout.

Two (Ladick and Pyan) did Tuesday Black and Bluer...

Ladick ~ 95# ~ 6:47

Pyan ~ 95# ~ 11:00

Warm-Up

3 Rnds:

100m Row

10 Russian KBS

30' Duckwalk

30' Lungewalk

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

DOUBLE CHECK

Every 4m x 5 Rnds:

50 D/U (75 singles)

20 Cal Row

10 Front Squats (115/85)

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

BB CYCLING

For Time:

5 Squat Snatch (60%)

60s Rest

5 Squat Snatch (65%)

60s Rest

5 Squat Snatch (70%)

60s Rest

5 Squat Snatch (75%)

60s Rest

5 Squat Snatch (80%)

Daliege ~ 2:15 / 2:20 / 2:13 / 2:17 / 2:14  // tech on SS

Smalls ~ 2:43 / 2:36 / 2:37 / 2:40 / 2:38 // tech on SS

Wendt ~ 2:09 / 2:12 / 2:08 / 2:12 / 2:15 // 125-135-145-155-165 @ 6:06

tb ~ 2:21 / 2:25 / 2:18 / 2:21 / 2:10 // 115-125-135-145-155 @ 5:54

TnG for 115/125/135 / 145=3-1-1 155=5 singles

2 Days late...

...and a dollar short...

Nice "quick" burner...

Sprint meets Met-Con...

Tuesday

Warm-Up:

2-3 rnds

10 BB Good AM's

8 Hang Muscle Cleans

6 Inchwork 2 Push Ups

250m Row

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

2 Rnds:

5 Clean DL

5 Hang Muscle Cleans

5 Front Squat

5 Propulsions

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

POWER CLEAN TECH

5 x 3 - Low-Hang Power Clean

(60% - 65% - 70+%)

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

BLACK & BLUER (HERE is Black & Blue...straight burpees and in 2014 I had 135#)

5 Rnds for Time:

10 Power Cleans (115/85)

10 Bar-Facing Burpees

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

SRICT HSPU WORK

For time:

110% Max Strict HSPU

60s Rest

90% Max St HSPU

60s Rest

70% Max St. HSPU

60s Rest]

90% Max St HSPU

110% Max Strict HSPU

Z.Wendt ~ Heavier / 7:18 (135#) / 10:58

tb ~ 145-155-170-175-185 / 7:29 / 12:00

10 = 5-3-2 @ 1:08

8 = 2-2-2-2 @ 3:13 (1:05)

6 = 2-2-2 @ 4:58 (45s)

8 = 2-2-2-2 @ 7:37 (1:39)

10 = 2-1-2-1-1-2-1 @ 12:00 (3:23 / 5 HSPU 1:12 & 6-10 took 2:11!)

STAMINA

Mobilize

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

STAMINA SQUATS

EMOM x 14:

1 = 2 Front Squats

2 = 4 Back Squats

(72% of Front Squat Max)

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

OLY TECH

6 Sets:

Snatch-Grip DL to Knees

Snatch-Grip DL to Pockets

Snatch-Grip High Pull

2 Power Snatches

Increase from last week

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

TEMPO SNATCH GRIP DL

3 Sets

2 Tempo DL (Snatch Grip / Tempo is 5s eccentric & 5s concentric)

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

18 WHEELER (done HERE before)

AMRAP in 18m:

18 Cal Row* (13 Cal on Echo Bike)

15 Wall Balls (20/14)

12 Alt. DB Snatches (50/35)

9 TTB

Keep in mind the past ones on the Bike were NOT even CLOSE to what an ECHO bike would be or what the Rower was (IMO)!

13 Cal Bike Crew (Upstairs)

Daliege ~ 35# DB ~ 5 Rnds + ?? Reps

Pyan ~ 35# DB ~ 4 Rnds

Smalls ~ 20# DB ~ ??

------ 18 Cal Rows for US...

Z.Wendt ~ 255# Stam Sqts / 105-115-125-135-145-150 / 165-175-185 / 5 Rnds (2:45 1st Rnd...little too hot!)

tb ~ 205# Stam Sqts / 105-115-125-135-145-150 / 165-175-185 / 5 Rnds + 9 Cal Row

Splits (18 cal Row times)

3:20 (1:01) / 6:50 (1:02) / 10:25 (58s) / 14:10 (1:06) / 17:20 (1:04)

Rnd Splits = 3:20 / 3:30 / 3:35 / 3:45 / 3:10

WB = 12-3 / 9-6 / 9-6 / 9-6 / 15

Alt DB & TTB = UB

Breath...

Mobilize

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

TREAD H2O

For Time:

2000m Row

150 D/U*

10 Rnds Cindy

(Cindy = 5 Pull Ups + 10 Push Ups + 15 Air Squats)

*150 Speed Steps or 250 Singles

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

GYMNASTICS WORK

For Time:

15 Burpee Box Jumps (30") + 6 Bar Muscle Ups

12 Burpee Box Jumps (30") + 6 Bar Muscle Ups

9 Burpee Box Jumps (30") + 6 Bar Muscle Ups

6 Burpee Box Jumps (30") + 6 Bar Muscle Ups

Smalls ~ 24:25 (8:35 Row / singles)

Pyan ~ 25:30 (5 rnds Cindy)

Daliege ~ 22:05 (300 singles)

Ladick ~ 23:34 (HE MADE 150 D/U!!! Cost him a bit of time, but HUGE!!!)

Z.Wendt ~ 20:38 (7:37 Row)

tb ~ 20:48 (7:32.6 Row / 11:08 D/U) / 10:56

Row

Nessy

Mobilize

Banded Tri

Banded Shoulder

Front Rack

Pigeon

Squat Hold

Banded Ham

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

BB WU

5 Each

BB Good AM

Squat

Elbow

Strict Press

Front Squat

BB RDL

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

LOCH NESS MONSTER

For Time (12m Cap):

40 Wall Ball

40 Box Jumps

40 Wall Ball

Starting at 0:00 and EMOM perform 5 DL (185#)

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

BB CYCLING

EMOM x 7:

7 Hang Squat Cleans + 1 Push Jerk

6 Hang Squat Cleans + 2 Push Jerk

5 Hang Squat Cleans + 3 Push Jerk

4 Hang Squat Cleans + 4 Push Jerk

3 Hang Squat Cleans + 5 Push Jerk

2 Hang Squat Cleans + 6 Push Jerk

1 Hang Squat Cleans + 7 Push Jerk

Daliege ~ 5:56 / 115#

Pyan ~ 9:56 (135#) / 95#

Smalls ~ 9:00 (135#) / 75#

Ladick ~ 6:44 (135#) / 75#

Z.Wendt ~ 8:56 (225#) / 155#

tb ~ 11:36 / 115#

WB = 8-8-4 / 20 / 

BJ = 5 / 8 / 10 / 10 / 7 /

WB = 8 / 7 / 8-4 / 7-5 / 1 (+5)

Foot

Lead Foot was done June 11, 2019...over a year ago... HERE

Mobilize

1 Rnd:

5 Cal Row

4 Burpees

3 Pull Ups

Rest 30-60s

5 Cal Row

4 Burpees

3 C2B

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

LEAD FOOT

AMRAP in 4m:

27 Cal Row

27 Burpees

27 C2B Pull Ups

~ 4m REST ~ 

AMRAP in 4m:

21 Cal Row

21 Burpees

21 TTB

~ 4m Rest ~ 

AMRAP in 4m:

15 Cal Row

15 Burpees

15 Pull Ups

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

STRICT GYM

For Time

100% Max # STRICT HSPU

60s Rest

80% # Strict HSPU

60s Rest

60% # Strict HSPU

60s Rest

80% # Strict HSPU

60s Rest

100% # STRICT HSPU

(these can be divided however you like...)

Stan ~ 59 Reps (5C2B) / 60 Reps (18TTB) / 1 Rnd + 16 Reps (1 Burpee)

Pyan ~ 50 Reps (23 Burpees) / 42 Reps (21 Burpees) / 1 Rnd

Z.Wendt ~ 75 Reps (21 C2B) / 60 Reps (18 TTB) / 1 Rnd + 23 Reps (8 Burpees) / 11:29 

20-16-12-16-20

tb ~ 71 Reps (17 C2B) / 1 Rnd + 11 Reps (11 Cals) / 1 Rnd + 21 Reps (6 Burpees) / 13:47

9-8-6-8-9

4-3-2 (1:17) / 3-2-3 (1:17) / 3-2-1 (1:05) / 2-1-2-2-1 (2:43) / 2-1-2-1-1-1-1 (3:25)

Here we go...

Warm-Up

60s Bike

30s Air Squats

45s Bike

30s Good AM (empty bar)

30s Bike

15s Snatch

15s OHS

Repeat

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

SQUAT STAMINA

EMOM x 12:

3 x Front Squats

6 x Back Squats

(63% of 1RM)

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

SNATCH TECH

6 Rnds:

1 Snatch-Grip DL (to knees)

1 Snatch-Grip DL (to pockets)

1 Snatch-Grip High-Pull

2 Power Snatches

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

ALL THAT

For Time:

15 Power Snatch + 15 OHS

12 PS + 12 OHS

9 PS + 9 OHS

50 Cal Bike

9 PS + 9 OHS

12 PS + 12 OHS

15 PS + 15 OHS

(75#/45#)

Stan ~ Power Cleans + Front Squat @ 95# = 16:??

Wendt ~ 225# / 95-95-105-115-125-135 / 16:20

tb ~ 175# / 95-95-105-115-125-135 / 14:24

15+15

4-4-3-1+12

3-3--2-1+9

(4:00)

4:17 Bike

8-1+9

4-4-4-3-1+12

955-1+15

Looking Forward

To a rest day...

Mobilize (10-15min)

Banded Tri

HS Hold Stretch

Child Pose

Ankle Dorsiflex

Calf on Post

Pigeon

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

25 Single Jump Ropes

10 Inchworm to Push Up

10 Jumping Air Squats

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

Prep Work

2 Rnds

25 D/U

3 Kipping HSPU

5 OHS

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

BUY LOW, SELL HIGH

AMRAP in 5m:

150 D/U Buy-In...then...

7 Kipping HSPU

15 OHS (95/65)

~ 3 Min Rest

AMRAP in 5m:

150 D/U Buy-In...then...

7 Kipping HSPU

10 OHS (135/95)

~ 3 Min Rest

AMRAP in 5m:

50 D/U Buy-In...then...

7 Kipping HSPU

5 OHS (165)

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

BB CYCLING

For Time:

12 Push Press

9 Push Press

6 Push Press

60s Rest

6 Push Press

9 Push Press

12 Push Press

12 @ 60% / 9 @ 70% / 12 @ 80%

Pyan ~(10 HR Push Ups + Speed Steps) 1 Rnd (75#) / 1 Rnd (95#) / 1 Rnd + 3 (115#)

Ladick ~ (10 HR Push Ups) 1 Rnd + 10 (75#) / 1 Rnd + 14 Reps (95) / 2 Rnds + 10 (115#)

Z.W ~ (10 Kipping HSPU) 56 Reps (2+6) / 47 Reps (2+7) / 30 Reps (2) / 10:58

tb ~ 44 Reps (2) / 35 Reps (2+1) / 29 Reps (2+5) / 11:57

Gymnastics Work

12 (8-4) @ 56s

9 (4-3-2) @ 4:32 (3:36)

6 (2-2-2) @ 5:37 (1:05)

... Start at 6:37

6 (3-3) @ 7:54 (1:17)

9 (4-3-2) @ 10:26 (2:32)

12 (8-4) @ 11:57 (1:31)

LOOOONG

This was a longer WOD

Z.Wendt is back in the house...

Mobilize

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

BINGO BANGO

AMRAP in 18m:

15 Cal Bike

12 Power Cleans (95#)

9 Burpee Box Jump Overs (24")

GYMNASTICS WORK

For Time:

27-21-15-9 KBS

25' HS Walk* after each Rnd

Stan ~ 5 Rnds* (65#) BUT he did 15 PC every round...

ZW ~ 4 Rnds + 29 Reps (2 BBJO) / 7:00 (25' HSW)

tb ~ 5 Rnds + 8 Cals / 7:17 (30s HS Hold vs. band on rig)

Cal Bikes were = 1:14 - 1:27 - 1:42 - 1:27 - 1:14

Week #2...

Mobilize...

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

STAMINA SQUATS

EMOM x 10m (5 rnds):

1 = 4 Front Squats

2 = 8 Back Squats

57% of 1 RM Front Squat

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

SNATCH PULL COMPLEX (Tech)

5 Sets:

1 Pausing* Snatch Pull (arms do not break, but shoulders shrug)

2 Snatch Pulls

*1s Pause @ Knees

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

NO AIR

For Time:

42 Pull Ups

21 Power Snatches

30 C2B Pull Ups

15 OHS

12 Bar Muscle Ups

9 Squat Snatches

(95#/65#)

Stan ~ did NO Air, but do not know time

tb ~ 155# Squats / 135-155-175-185-195 Snatch Pulls / 13:12

No Air Breakdown

42 (15-12-9-6) @ 1:57

21 (8-4s--3s-3-3s) @ 4:28 (2:31)

30 (6-6-6--6-6) @ 7:24 (2:56)

15 (UB) @ 8:33 (1:09)

12 (----6--3-3) @ 12:19 (didn't even start the 6 reps till 9:40, over 60s resting after OHS!?!? / 3:46...2:39 once I started BMU's)

9 (UB) @ 13:12 (0:53)

Get it done...

Turkey Day was great! Now time to get back at it!!!

Mobilize...then...

2 Rnds: 

60s Row

30s Active Samposon

30s Inchworm to Push Up

30s Spidey & Reach

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

RING MU Benchmark

25 Ring Muscle Ups for time* (15m Cap / No more than 5 Rnds)

* At the start and every 3m, perform:

300m Row + 4 Burpees over Rower...

With Remaining Time, perform as many Ring MU as you can.

Continue until you reach 25 Ring MU

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

SIDE EFFECT A

AMRAP in 10m:

5 Deadlift (275#)

10 Cal Bike

25' HS Walk*

*Subbed 30s HS Hold against Band in a rack

Exactly 5 MIN REST

SIDE EFFECT B

AMRAP in 10m:

7 Deadlift (225#)

7 Kipping HSPU

200m Run

tb ~ 11:56 (8-6-5-6) / 4 Rnds (2:27-5:05-8:01) / 3 Rnds + 7 DL (All Belted)

3-3-2 / 2-2-2 / 3-2 / 3-1-2 MU Rnds

SE-A = 

2:27 = 1:03 - 2-1-1-1

5:05 = 55s - 2-1-1-1 (2:38)

8:01 = 42s - 3-1-1 (2:56)

10:00 = 36s - 5 - 30s on clock to finish (1:59)

Work...

In getting ready for Turkey Day, we will change this workout (Three Wise Men) to Turkey Dinner!

Mobilize / Flex for Warm-Up

2m Movement (Row, Bike, Run)

Pass Throughs

Wall Pec Stretch

Banded Hamstring

Couch Stretch

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

With a BB:

2 Sets of this:

Clean Grip DL

Clean Grip High Pull

Propulsions

Shoulder Press

Push Jerk

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

Prep Work

Work to Heavy Complex of:

2 Power Cleans

2 Front Squats

2 Push Jerks

(Try to get to the goal weight or higher for the day!)

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

TURKEY DINNER (aka - CT - Three Wise Men)

Mashed Potatoes

AMRAP in 3min:

3 Power Cleans

3 Front Squats

3 Push Jerks

(115# / 80#)

3 Min Rest

Stuffing

AMRAP in 3min:

3 Power Cleans

3 Front Squats

3 Push Jerks

(135# / 95#)

3 Min Rest

Turkey

AMRAP in 3min:

3 Power Cleans

3 Front Squats

3 Push Jerks

(155# / 115#)

Ladick ~ (80#) 6 Rnds + 3 reps / (95#) 4 Rnds + 1 rep / (115#) 2 Rnds + 7 reps 

(12 Rnds + 11 Reps / 119 Total Reps)

Pyan ~ (95#) 4 Rnds / (115#) 3 Rnds / (135#) 1 Rnd + 6 reps 

(8 Rnds + 6 reps /  78 Total Reps)

tb ~ (115#) 5 Rnds + 8 reps / (135#) 4 Rnds + 7 reps / (155#) 3 Rnds + 5 reps

(12 Rnds + 20 reps / 128 Total Reps)

Little sore...

Tough to get going today...

THEN...they ADDED something later in AM... we will push to tomorrow AM

Mobilize...

15min

Activation ~ 

2 Rnds:

45s Bike

6 Spidey & Reach

12 Cal Row

6 Walkouts

30s Handstand Hold Stretch

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

TRIPLE SEC

For Time:

3 Rnds of:

12 Kipping HSPU + 12 TTB

...150 D/U...

3 Rnds of:

9 Kipping HSPU + 9 C2B Pull Ups

...100 D/U...

3 Rnds of:

6 Deficit Kipping HSPU (3.5") + 4 Bar Muscle Ups

...50 D/U...

tb ~ 26:12

Breakdown

1:26 - 8-4 / 12

3:27 - 4-4-4 / 12 (2:01)

6:57 - 5-4-3 / 12 (3:30)

D/U @ 9:54 (2:57 - 50-30-30-20-20)

6-3 / 6-3

6-3 / 3-3-3

17:34 - 3-3-3 / 9 (7:30)

D/U @ 19:50 (2:16 - 40-30-15-15)

21:54 - 6 / 4 (2:04)

23:43 - 6 / 4 (1:49)

25:22 - 6 / 4 (1:39)

D/U @ 26:12 (50s)

BB Started...

Pyan & Ladick were at practice...

Stan showed up and did the Main WOD!!!

Flew through it.

Mobilize

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

STAMINA SQUATS

EMOM x 8:

Odd Sets = 5 Front Squats

Even Sets = 10 Back Squat

*50% Front Squat 1RM for Wt.

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

SNATCH TECH

6 Sets of:

1 Low-Hang Power Snatch

1 Low-Hang Squat Snatch

*Work to heavy, but stay quick (60-65-70-75%)

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

CHASING WATERFALLS

4 Rnds for Time:

30 Cal Row

30 Wall Ball (20#)

30 Alt. DB Snatch (50#)

*micro-goal-1 = work for high volume sets (2-3 breaks max)

**micro-goal-2 = slow-steady work... Which is against m-g#1

I have to say that the micro-goal went out the window after round #1

Stan ~ 22:05 (35# DB) Splits = 5:12 / 10:42 / 16:47 / 22:05

tb ~ 135# Stam. Sqt / 115-125-135-145-155-155 Snatch / 26:34

5:30 = 1:36.5 / 18--12 / 9-9--6-6

12:45 (7:15) = 2:02.8 / 9-9--6-6 / 18--6-6

20:05 (7:20) = 2:11.5 / 6-6-6--6--6+ / +6--12--6-6

26:34 (6:29) = 2:11.9 / 18-12 / 30 UB

BACK on the 'Train

CompTrain that is...

Back on the pro version...and going to try to do warm-up and mobilize a bit heading into the OPEN and Bullet Point Comp after the 1st of the year.

Drake was home for Deer Hunting so he got a workout in as well. He is doing a strength cycle right now and helping at Elk Mound for Power Lifting... Gonna try to set them straight about multi-sport lifting and focus on athletes vs. PL as a single sport. They have had some "athletes" give-up" sports for PL, but their coaches have not been Asst. Coaches of other sports...they are "POWER LIFTING" Coaches...

That (typically) does not work-out well!

Easy Mobility and Warm-Up

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

WAR HAMMER

For Time:

800m Run

21 Burpee Box Jump-Overs (24")

800m Run

21 Clean & Jerks (155#)

800m Run

21 Burpee Box Jump-Overs (24")

800m Run

*Two-Footed Take-Off Required for Rx Burpee Box Jump-Over... Can step down, but the jump up to box must be jump, not a step-up!

tb ~ 31:36

Run @ 4:07

21 BBJO @ 7:49 (14 - 7 slow & steady, but break at 14)

Run @ 12:30 (R-W)

21 C&J @ 18:30 (all singles but clusters of 3 quicker then breaks)

Run @ 23:53 (R-W)

21 BBJO @ 26:43 (slow & steady)

Run @ 31:34 (R-W, but more run to finish)

Good Day...

Warm-Up

Bergener Warm-Up

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

HANG SQUAT SNATCH COMPLEX

5 Sets:

1 Pausing* High-Hang Squat Snatch

1 Pausing* Hang Squat Snatch

1 High-Hang Squat Snactch

1 Hang Squat Snatch

*Pausing 1 sec at start and 1 sec at the catch.

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

LITTLE FOOT

AMRAP in 12m:

25 D/U

9 TTB

25 D/U

9 Hang Squat Snatch (95/65)

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

Ladick ~ (20 D/U & 75#) 4 Rnds + 49 Reps

Stan ~ (50 Singles / 85# HSC) ~ 4 Rnds + 6 HSC (-3 from 5 full rnds)

Pyan ~ (25 Speed Steps / 75# / Sit Ups) ~ 4 Rnds

tb ~ 5 Rnds + 20 D/U

1:45 / 4:28 / 7:00 / 9:36 / 11:45

1:45 / 2:43 / 2:32 / 2:36 / 2:09 ~ possibley should have shot for 1 rnd every 2:30... Not sure, but I may have been able to manage that...

9's were all UB... Rnd 3 & 4 were 15-10 for D/U's just to try to keep HR down

DeLoad my @$$

We have done this little burnner (DOCE) 3x's before:

June, 27, 2017 (1st Time)

Nov. 8, 2017 (2nd Time)

July 13, 2018 (3rd Time)

Just as tough as I remember... And I am 2+ years older... OUCH!

Mobilize + Specific Warm-Up:

Specific WU = 

3 Rnds of:

9 Cal Row

6 PC @ 95 (1st Rnd)

4 PC @ 115 (2nd Rnd)

2 PC @ 135 (3rd Rnd)

3 Burpee Box Jump Overs

REST 90s b/t Rnds

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

DOCE

3 Rnds of the Following:

AMRAP in 4min (4m Rest b/t Rnds)

27 Cal Row

21 Power Cleans*

15 Burpee Box Jump-Overs (24/20)

* Decreasing Wt. Each Round

135-115-95 Men

95-80-65 Women

(Scale as needed)

Ladick ~ 115-95-75 / 20" ~ 60 Reps(12 BBJO) / 58 Reps(10 BBJO) / 1 Rnd (63 Reps)

Stan ~ 115-95-75 / 20" ~ 56 Reps(8 BBJO) / 59 Reps(11 BBJO) / 1 Rnd (63 Reps)

Pyan ~ Rx Wts / 20" ~ 42 Reps (15 PC) / 43 Reps (16 PC) / 42 Reps (15 PC)

tb ~ Rx ~ 57 Reps (9 BBJO) / 59 Reps (11 BBJO) / 1 Rnd (63 Reps)

Row & PC's ~ 

1:00.5 / 135# = 7 - 4s - 7 - 3s

1:15.4 / 115# = 8 - 4 - 3s - 6

1:05.7 / 95# = 14 - 3s - 4

Those damn burpees!!! S-L-O-W...

Step-down, step-up and then step-up on box vs. Jump!!! Saved the back!!!

De-Load

Just in time for Thankgiving! De-Load...

Mobilize / Stretch / Move

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

Pausing Back Squat Complex

5 Sets of the following:

1 Pausing Back Squat (2s @ Bottom)

2 Back Squats

* perform 30% of Max Strict HSPU b/t Sets

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

DRIFT AWAY

AMRAP in 15:

50 Cal Bike

50 Single DB Clean & Jerk (50/35)

50 Single DB Reverse Lunges (50/35)

50 Deadlifts (205/155)

Stan ~ 235# / 1 Rnd + 32 Cals (35#/135#)

Pyan ~ 235# / got to C&J (35#)

Ladick ~ 190# / 1 Rnd (35#/135#) 13:15

tb ~ 225# (no belt) / 20 DL (185#) 3:55-10:22-13:24

broke the C&J into 5 Rt + 5 Left then rest...so sets of 10's

50 UB Step-Back Lunges

DL = 9 + 4 singles + 7

WOW...

1000 Step Ups will make you S-O-R-E!!!

Still feelin' it!

Today...on the lighter side

Gymnastics Stamina

For Time:

100 D/U

50' HSW*

80 D/U

50' HSW*

60 D/U

50' HSW*

40 D/U

50' HSW*

20 D/U

50' HSW*

*Sub whatever you feel you can do / need

THE LANDLORD

AMRAP in 12m:

35 D/U

9 DL

7 Hang Power Cleans

5 Push Jerks/Press

(155/105)

Pyan ~ 10:30 / Couple Rnds

Ladick ~ 10:58 / 5 Rnds + 9 D/U (95#)

tb ~ 8:30 (10' HSW) / 4 Rnds + 10 (1 HPC)

One-Thousand!

Holy Cow!!!

Mobilize

Benchmark

30 Ring Muscle Ups for Time

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

FRONT SQUAT

3-1-3-1-3-1

3 @ 75%

1's @ 80-85-90%

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

CHAD 1000x

For Time:

1000 Step-Ups

Slick = no wt / pick box height

Rx = 30#/20# / pick box height

Expert = 45# / 20" box

Stan ~ 44:20 (750 w/ wt. vest)

Daliege ~ 50 ish minutes (500 w/ 30# ball + last 100)

tb ~ 7:40 / 185 / 205-220-230 / 71:07 (800 @ 49:18* / 500 w/ 30# ball)

*had to go set-up meeting

Breathe!

Mobilize

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

WAVE RUNNER

Every 5m x 6:

500m Bike

350m Row

200m Run*

tb ~ 

3:35 (48/1:15)

3:40 (50/1:12.5)

3:32 (44/1:20.1)

3:33 (45/1:18.6)

3:34 (43/1:22.1)

3:35 (44/1:20.1)

*200m was out of upper room down stairs, one lap on track and back up!

Nother Week...

Here we go...

Mobilize / Move

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

MAX SET

One Max Set of HSPU*

*sub HR Push Ups or Bar Dips if you need

Rest 1-2 minutes

One Max Set of STRICT Pull Ups*

*sub feet on bar Pull Ups if needed

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

SHOT CALLER

5 Rnds for Time:

21 Wall Balls (20/14)

18 Alt. DB Power Snatch (50/35)

15 Box Jumps

12 Pike Sit Ups

Pyan ~ 15 (HR Push Ups) / 8 (feet on bar) / 2 Rnds 

Ladick ~ 12 (Bar Dips) / 10 / 16:50 (35#)

Daliege ~ 7 / 10 / 15:17

Stan ~ XX / XX / 14:15 (30#)

tb ~ 10* (+2 PR) / 18 / 23:22 (Box Jumps were: 1&2 = 9 Jumps + 6 Step-Ups / 3&4 = 15 step-ups / 5 = 12 Jumps + 3 Step-Ups / Broke WB 7-7-7 / 8-7-6 / 8-7-6 / 12-9 / 15-6 / 15-3-3)

See this...

Mobilize & not nearly enough warm-up for this WOD...

Need a nice 10-15min heart rate warm-up for this!!!

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

UNDER THE SEA

For Time:

2000m Row

150 D/U

100 Bar-Facing Burpees

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

Gymnastic Strict

10-9-8...3-2-1 for Time:

Strict Pull Ups

Strict HSPU

Daliege ~ 24:19 (7:36 Row / 300 Speed Steps)

Stan ~ 25:00 (7:50 Row / Singles)

Ladick ~ 21:16 (8:00 Row)

Pyan ~ Almost finished...time to go...

tb ~ 22:20 (7:34 Row / 30-30-40-30-20 D/U) / 18:48

10 @ 1:39 (4-3-3)

9 @ 4:12 (3-3-3) / 2:33

8 @ 6:55 (3-2-2-1) / 2:43

7 @ 9:40 (2-2-2-1) / 2:45

6 @ 12:04 (2-2-2) / 2:24

5 @ 14:16 (2-2-1) / 2:12

4 @ 15:50 (2-1-1) / 1:34

3 @ 17:16 (1-1-1) / 1:26

2 @ 18:25 (1*-1) / 1:09

1 @ 18:48 / 23s

*tried 2 UB and failed at @2...cost me!!!

Wed

Mobilize

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

WORK

AMRAP in 10m:

250m Row

25' Bearcrawl

3 Bar Muscle Ups

HS Work (Banded Work)

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

THE FRAY

For Time:

800m Run

30 C2B

30 OHS (95/65)

400m Run

15 C2B

15 OHS

Ladick ~ 3 Rnds / 11:14 (75#)

Daliege ~ 3 Rnds / 11:30 (95#)

Pyan ~ 3 Rnds / ???

tb ~ 3 Rnds / 14:57 (95#) 4:30 (Run) - 7:18 (C2B) - 9:48 (OHS) after 30's...13:09 (Run) - 14:09 (C2B) 14:57 (OHS) 15 C2B & OHS were both UB...

30 C2B = 18-3-3-3-3 (2:48)

30 OHS = 18-12 (2:30)

Keep Moving...

Mobilize...

Thoracic Back and Low Back Stretch

Wall DL - Technique

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

JUMPSUIT

For Time:

30-20-10

DL (185/135)

Box Jump Overs (24/20)

directly into...

10-20-30

KBS (70/53)

Cal Row

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

ASSULT BIKE CONDITIONING

At the start (0:00), perform a 50 Cal Bike for time...

@ the 5:00 mark, perform a 40 Cal Bike for time...

@ the 10:00 mark, perform a 30 Cal Bike for time...

Stan ~ 14:50

tb ~ 17:55 (10:15 for 1st half) / 4:05 / 3:05 / 1:55

Getting Ready

Time to get ready for the Bullet Point Open.

Quickly becoming a tradition for this crew!

Let's get more people involved...Fun for everyone!

(See previous Post - HERE)

Warm-Up

Mobilize

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

STRICT GYM

3 Rnds:

AMRAP in 2m:

15 Cal Row

Max STRICT HSPU in time remaining

directly into...

AMRAP in 2m:

50 D/U

Max STRICT Pull Ups in time remaining

~ 60s REST b/t Rounds

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

RUSH HOUR

On the 4m x 5:

20 Cal Bike

10 BB Facing Burpees

5 Power Snatch (95/65)

Stan ~ R.H. = Completed (approx 60s for bikes!)

Ladick ~ R.H. = 3 Rnds (65#)

Daliege ~ 6-7-7 HSPU / 10-11-12 Pull / R.H = 4 Rnds (95#)

Pyan ~ 12-8-7 Push Ups / 7-4-2 Pull Ups / R.H. = Did work...Getting better!!!

tb ~ 9-8-7 HSPU / 18-16-12 Pull / 

R.H. = 2:54 (1:30) / 2:49 (1:15) / 2:35 (1:05) / 2:39 (1:11) / 2:50 (1:19)

Round Time (Bike time)

Bullet Point Open 2021!

BulletPoint OPEN...

Begining to be a Tradition...

Register...HERE

or Check it out...HERE

Let's get as many people as we can registered... Be sure to use the Affiliate: CrossFit WR!!!

If we get at least 3 Male and 3 Female atheltes from our Affiliate, we can become a team...

Just top 3 Male and Female scores each workout!!! So you still compete as individuals...

Email me (tb) ... with any questions... or leave in comments below...

End of Week... Last Game

Pyan...new, young Coach made the mistake of walking in as we were getting started. So we made him join in!!! AWESOME...

Mobilize...

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

BWT for Time:

10-9-8-7...3-2-1 for Time:

STRICT Pull Ups (mod w/ band or feet on bar, if needed)

STRICT HSPU (Bar Dips or Push Ups, if needed)

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

JUMPIN' JUMPIN'

For time:

60 Cal Row

40 Cal Bike

20 Power Clean & Jerks (135#/95#)

Ladick - Dips/Pull complete / 10:00(95#)

Daliege - complete18:00 / 9:59 (135#)

Stan - Dips/Pull / 8:40 (95#)

Pyan - Push UPs & Mod Pull / 14:00 (95#)

tb ~ 19:05 (All Pull Ups UB!) / 11:05 (Row = ?? / Bike = 4:00 / Singles as clusters of 3)

10's - 6-2-2 @ ???

9's - 3-3-2-1 @4:57

8's - 3-2-3 @ 7:43

7's - 2-2-2-1 @ 10:19

6's - 2-2-2 @ 12:49

5's - 2-2-1 @ 14:50

4's - 1-1-1-1* @ 16:30

3's - 2**-1 @17:50

2's - 1-1** @ 18:50

1's - 19:05

* = did quick singles on purpose, 5 breaths b/t

** = tried to get all reps, but failed!

Keep it going...

Feeling good, but not THAT daring...

Today had 275# DL... Well... not gonna try that just yet...

So...

Mobilize

----------

Get to Work

2-3 Rnds of the following:

250m Row

10' HS Walk (practice)

3 Bar Muscle Ups

60s HS w/ Band on Rig (balance work, etc)

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

AMRAP in 15m:

60 D/U

30 Cal Bike

9 DL*

Stan (185# / Singles) ~ 3 Rnds + 90 Reps

Daliege (225#) ~ 3 Rnds (12min)

Ladick (185#) ~ 2 Rnds (9min)

tb ~ (12 DBL DB Stiff-Leg DL, Slow Controled) ~ 3 Rnds + 60

Thanks...St. Jude!

Day Two or TO-Day

Mobilize Back

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

Power Clean Tech

5 Rnds:

2 Muscle Cleans

1 Pause High-Hang Power Clean

1 Pause Hang Power Clean

1 Power Clean

(Pause is 1s in CATCH)

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

FINISH LINE

For Time:

21-15-9

Power Clean (115/85)

Bar-Facing Burpees

into...

360 Speed Steps (800m Run)

Did this ALL with a mask on... Got reprimanded for NOT wearing a mask in school wt. room... gonna be interesting!!!

tb ~ 95-105-115-125-135 / 15:45

21 = 1:34 (11-4-3-3)

21 = 4:35

15 = 5:32 (3-3-3-3-3... 3 breaths b/t)

15 = 7:10

9 = 7:50 (3-3-3)

9 = 8:47 ... Breathing so heavy and thinking I was done... NOPE... after 40s of rest I looked and saw that 800/360 Speed steps... got the jump rope and started at 9:40...

Finished at 15:45

Rope = 100-100-160!

Back at it!!!

Gonna go a full week... Let's see how it goes...

Warm-Up

Mobilize and stretch Lumbar and Thoracic

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

Gymnastics

3 Rnds:

AMRAP in 2m:

15 Cal Row

Max STRICT HSPU (in time remaining)

+

AMRAP in 2m:

50 D/U

Max STRICT Pull Ups (in time remaining)

60s REST b/t Rnds

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

OHS

Every 3m on 3m:

10-8-6-4-4

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

FIGHT NIGHT

AMRAP in 20:

20 Thrusters

20 Hang Power Snatches

20 Box Jumps (24/20)

20 OHS

20 Cal Row

(75#/55#)

Ladick ~ (65#) - 2 Rnds + 44 Reps

Stan (55#) - 3 Rnds + 40 Reps

Daliege (75#) - 3 Rnds + 7 Reps

tb ~ 24 HSPU (3-3-2 / 6-3 / 5-2) 44 Pull Ups (10-5-4 / 6-4-3 / 8-4) / 95-125-145-165-185

2 Rnds + 41 Reps

Felt good...even the OHS!!!

Wed/Fri

Wednesday the boys modified some things...

30-20-10 for time:

Row

Bar-Facing burpees

Ladick / Stan / Daliege

I did the 

21-15-9 for time:

Bike

Bar-Facing Burpees

tb ~ 7:47 (Bikes were 1:31-1:01-28s)

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

Friday...

Every 2m x 3:

10 Cal Bike

Max Ring Dips in Remaining Time

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

Ascending Rounds in 12m:

3-6-9-12-15-18-21...etc

Push Press (95/65)

Toes 2 Bar

Cal. Bike

Daliege ~ 5 Rnds + 36 Reps (18 TTB / 171 Total Reps)

Ladick ~ 5 Rnds + 21 Reps (3 TTB / 156 Total Reps)

tb ~ 5 Rnds + 27 Reps (9 TTB / 162 Total Reps)

WOWZERS

Did that workout on Sept. 30th... Did not really feel to bad, but sore...

Thursday was Rest...then Friday was a WOD... Well...started that way...

Warm-Up was going to be 45s EASY Row and HS Balance Work...

Did my 1st Row and felt something in my Low Back, so I took it easy... 

Did a ECHO Bike Demo in class and BANG!!! Back went out!!! Worse that ever before!!!

Went to Dr. on Monday... Now Therapy... But it is recovering as usual (I think)... Nothing for last two weeks, EXCEPT Therapy work and this from last Wednesday:

400m Lungewalk

200m Reverse Lungewalk

100 Air Squats

Could not walk for Thur/Friday and Saturday just getting a bit better...

Could feel LEFT Quad this AM during the WOD... Need to do more of those Lungewalks as a Warm-Up...

Time to bring back the Left-Side...

TODAY

DOWN TO EARTH

7 Rnds For Time:

200m Run (90 Speed Steps)

7 Thrusters (95/65)

7 Bar-Facing Burpees

Ladick ~ (75#) - 14:41 (running)

Dalaige ~ (95#) - 15:?? (Running & Rope combo)

Stan ~ (65#) - 16:50 (Running)

tb ~ (75#) - 18:09 (all Rope)

Rnds @ 2:20 / 4:55 / 7:35 / 10:15 / 13:01 / 15:51 / 18:09

Splits = 2:20 /  2:35 / 2:40 / 2:40 / 2:46 / 2:50 / 2:18

1st Day back at it...

Been moving around since Saturday Competition... Not terribly sore, but just enough.

Today we did this:

BELT BUCKLE

For Time:

1000m Row

30 Deadlifts (225#)

50 Bar-Facing Burpees

Ladick ~ 11:27 (3:51.1 Row / 185#)

Daliege ~ 12:?? (3:52.9 Row)

tb ~ 13:07 (3:43.4 Row)

Saturday...B.I.G. was awesome!!! 

Great day of competition, disappointed in the 5th out of 5 finish...

BUT...

Murder Hornets (2nd Overall) and Old Sweaty Wallballs (4th Overall) had combined ages of 80 exactly.

38 & 42 and 39 & 42 respectively.

Not that it is an excuse, but I do not believe that ANY of our competitors were over the age of 45 for sure, and am quite positive that the other teams all had combined ages of 80 exactly as well, or close to it!!! 

AOWR was combined age of 97...giving up 17 years is a big deal!

Scaled Division...where our age was most likely the average...we would have walked-away with the #1 spot. But would not have been the challenge that the Rx division was...

Ave Bros = 8 Pts / Murder Hornets = 22 Pts / Sweaty Sr. Medballs = 25 Pts / Old Sweaty Wall Balls = 32 Pts / AOWR = 33 Pts

So close and yet, so far!!!

Plus a messed up judging at exactly the wrong time... BUT I signed the sheet! So nothing we could do about it...

Here were our finishes in the WODS

1A = 5th (Judge messed up this counting!)

1B = 5th (not a chance vs. young bucks)

1C = 5th (I think the #'s were off agian...faster reps seemed to hurt this judge)

2A = 4th (not bad for never using the Ski Erg)

2B = 3rd (those TTB were our strength!!!)

3A = 3rd (great strategy on Rower!!!)

3B = 4th

4 = 4th (and BREHM took this one by himself... 30-20-10 of Box Overs + Burpees, then ALL 20 Burpee Box Get-Overs...all I had to do was 60-40-20 of D/U... HE was a STUD & I was trying to breath!)

Again...Great Day with a Great Partner... We will have to do that again!!!

Last WOD...

This is it... Last WOD before the BIG Impact Games (Saturday)...

4 workouts in a day!!!

2 Days of Active Recovery and Rest...

Today:

Warm-Up ~ 600m Run

Mobilize

Gymnastics Stamina

On the 2m x 5:

6 Bar-Facing Burpees

20 D/U

Max Kipping HSPU in remaining time

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

UFO

AMRAP in 5m:

200' Lungewalk

200m Medball Run (30/20)

Max Cal Row in remaining time

~ 5m REST ~ 

AMRAP in 5m:

100' Single DB Front Rack Lungewalk (50/35)

200m Medball Run (30/20)

Max Cal Row in remaining time

~ 5m REST ~ 

AMRAP in 5m:

50' DBL DB Front Rack Lungewalk (50/35)

200m Medball Run (30/20)

Max Cal Row in remaining time

Daliege ~ HR PU = 25-15-15-17-19 / 147 (41-47-59)

Stan ~ HR PU = 15-15-15-20-20 / 139 (34-55-50)

Ladick ~ HR PU = ?? / 148 (50-43-55)

tb ~ 13-7-12-11-11 / 135 (43-41-51)

Time (breaks) = 40s(10-3) - 44s(7) - 29s(7-5) - 32s(4-4-3) - 50s(6-5)

Tester...

Good day to "test" some exercises for Saturday...

Warm-Up ~ 

Bar MU Stamina

5 Rnds of:

60 Bar MU Work (I did 3 Bar MU + 3 C2B Pull Ups)

3 Power Cleans

(73%-85%)

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

PIPE DOWN

For time:

21-15-9

Power Clean (75#)

HR Push Ups

directly into...

21-15-9

Push Press (75#)

TTB

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

Cardio

On the 6 minutes x 3 Rnds:

27 Cal Bike

27 Cal Row

(Rest w/ Remaining Time)

tb ~ 135-155-185-185-205-225(miss) / 8:45 / 3:06 - 3:00 - 3:03

21's @ 1:35 (21UB & 7-7-7) / 15's @ 3:12 (UB) / 9's @ 3:59

21's @ 6:24 / 15's @ 8:00 / 9's @ 8:45

Bike/Row = 1:41+1:07.8 (3:06) / 1:31+1:08.2 (3:00) / 1:45+1:15.7 (3:03)

My Sqt Clean will not be where I anticipated... I was thinking it was Power Clean as well...not squat clean... But lets hope for over 200#... I think I can get 205 or 210, judging from this AM!

BIG Week

1st week of Football for HS this week!

ALSO... Big Impact Games is this Saturday!

Time to compete...

Warm-Up

3 Rnds:

5 Pausing Scap HSPU (1s Pause at top)

30' Reverse Bearcrawl (Bearcrawling backwards)

5 Box Pistols (ea leg)

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

FRONT SQUAT COMPLEX

6 Sets of 2 reps (every 2m on 2m):

1 Pausing Front Squat (2s pause @ Bottom)

1 Front Squat

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

DODGEBALL

10 Rnds for Time:

10 Wall Balls (20/14)

200m Run

Stan ~ XX / 14:53

Daliege ~ 145# / 14:29

tb ~ 155-160-175-185-195 / 17:06 (1:30/3:10/4:51/6:37/8:16/10:05/11:51/13:45/15:35/17:06)

splits = 1:30-1:40-1:41-1:46-1:39-1:49-1:46-1:54-1:50-1:31

ONE WEEK...

Till B.I.G. (Big Impact Games)!!!

Brehm and I are in the Masters Division! Gonna be a blast!

Today's WOD

Warm-Up ~ 

Jogged 4 Stair Laps (400m approx) w/ Mask

Rest

Repeated 4 Stair Laps w/ Mask

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

DOOR DASH

For Time:

60 Cal Bike

50 Single-Arm DB Clean & Jerks (50#/35#)

400m Rucksack Run (50#/35#)

30 C2B Pull Ups

400m Ruck Run

50 S-A DB C&J

60 Cal Bike

tb ~ 34:46

Splits/breakups and thoughts:

60 Cal Bike ~ 4:57 (jumped on it...20cals in 1:30, then 40 @ 3:15[1:45], last 20 in 1:42)

50 S-A DB C&J (50#) ~ 9:43 (5L-5R / 10L-10R / 5L-5R-5L-5R)

400 approx (4 Stair Laps w/ 50# D-Ball) ~ 15:19

30 C2B ~ 18:28 (4-6-6-6-4-4)

4 Stair Laps w/ D-Ball ~ 23:00

50 S-A DB C&J ~ 29:00 (5L-5R / 6L-6R-6L-6R / 4L-4R-4L-4R)

60 Cal Bike ~ 5:27 (just easy pedal till 2:30, then 10s Hard & 20s Easy till 5m mark...9cals to go...Hammer down!)

During the DB C&J's...all I could think about was... "At least those DB Snatches that Brehm & I have to do at B.I.G. will be easier than this!!!"  (There is a WOD next week = 4 Minute AMRAP of Alt. DB Snatches)

Good time...

Warm-Up ~ Mobilize

GYMNASTICS

EMOM x 10 (5 sets)

Odd = 45s Easy Row

Even = HS Walk Work (60s HS Balance on wall or band in rack)

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

LITTER BOX

For Time:

3 Rnds:

3 Burpee Box Jumps (24/20)

6 Double DB Front Rack Squat (50/35)

9 Deadlift (135/95)

....into 50 Cal Row

3 Rnds:

3 Burpee Box Jumps (24/20)

6 Double DB Front Rack Squat (50/35)

9 Deadlift (135/95)

....into 50 Cal Row

3 Rnds:

3 Burpee Box Jumps (24/20)

6 Double DB Front Rack Squat (50/35)

9 Deadlift (135/95)

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

STRICT GYM

8 Rounds for Time:

25% of Max STRICT HSPU Unbroken

Ladick ~ 3 Rnds + Row of Litter Box

Daliege ~ 3 Rdns + Row + 3 Rnds of Litter Box

BOTH THESE GUYS WERE AHEAD OF ME!!!

tb ~ 19:36 / 3 Strict HSPU x 8 rnds in 6:36

3 @ 1:49 / 4 @ 2:54 / 5 @ 4:03 / 6 @ 4:56 / 7 @ 5:52 / 8 @ 6:36

Rows were 2:36.4 & 2:41.7

REST NEEDED

I could REALLY feel it today... Really the first time in a while where I felt it.

Warm-Up ~ Mobilize

GYM WORK

On the 2m x 3:

10 Cal Bike

Max Reps Ring Dips in remaining time

....2m REST

On the 2m x 3:

10 Cal Bike

Max Reps Ring Dips in remaining time

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

BIG CLEAN COMPLEX (Past HERE)

All 12 Reps should be completed w/o dropping the bar, rest can be taken, but you must hang on to the bar in overhead, front rack or hang position...

6 Sets:

High-Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High-Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High-Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Ladick ~ XX / ??

Stan ~ XX / ??

Dalige ~ XX / 145#

tb ~ 

32s Bike + 18 (11-7)

39s Bike + 21 (7-7-7)

33s Bike + 18 (5-5-5-3)

------

16s Bike + 19 (5-6-4-4)

24s Bike + 16 (6-5-5)

39s Bike + 18 (4-4-4-4-2) GASSED after this...

BCC = 95-125-145-165-145-145

That 165 was heavier than anticipated, and my legs were jello from Monday & Bike!!!

Do More, with LESS

Warm-Up ~ Mobilize & RPR

800m Run (school lap) w/ Mask...

Walked twice due to just starting and was still in the low 5m mark... still much better than I have been...

DO LESS

For Time:

3K Bike (Echo Bike)

2K Row

100 D/U

40 TTB

Midline

3 Giant Sets:

50m DBL DB Farmers Carry

25m Left-Arm DB OH Carry

25m Right-Arm DB OH Carry

Good little WOD...

Stan ~ 20:58 (200 Singles / 40 K2E )

Bike was 4:30 ~ 300+ Watts ave / 68-73 RPM's

Row was 7:56.4 - 2:02.4 / 2:00.2 / 1:56.0 / 1:57.8

tb ~ 18:25 (Rx) / Midline w/ 50# DB's

Bike = 5:00 ~ 230-270 Watts ave / 58-63 RPM's ave

Row = 7:37.8 ~ 1:51.0 (27s/m) / 1:55.2 (21s/m) / 1:57.9 (30s/m) / 1:53.6 (31s/m)

Good Stuff...

Strict GYM

A) 7m of work:

2 Wall Walks

20s Wall Facing HS Hold

5 Box Pistols each leg (10 total)

-----------

B) 7m of work:

Ascending Ladder of:

1-2-3...etc STRICT HSPU

+ 3 Strict Pull Ups 

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

Build to a HEAVY 2-Rep OHS 

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

SPEED DEMON

AMRAP in 3m (3m Rest b/t):

200m Run + 15 Bar-Facing Burpees + Max OHS (45#)

3m REST

200m Run + 15 Bar-Facing Burpees + Max OHS (65#)

3m REST

200m Run + 15 Bar-Facing Burpees + Max OHS (75#)

3m REST

200m Run + 15 Bar-Facing Burpees + Max OHS (95#)

Daliege ~ 45 x 27 / 65# x 29 / 75# x 15 / 95# x 25 (12-13)

Ladick ~ 45 x 25 / 65# x 24 / 75# x 25 / XX

tb ~ A) 4 Rnds / B) 6 Rnds + 1 HSPU / just built to 135 (from Floor) / ALL OHS UB

45# x 27 (2:15) / 65# x 21 (2:05) / 75# x 31 / 95# x 29 (1:38)

Did not do a true build to HEAVY 2-Rep... Maybe later in day...

Same with Snatch Balance...

9-11

REMEMBER...

ALWAYS REMEMBER

(teams of two):

2001m Row

into...

4 Rnds (4 Attacks)

9 Rope Climbes (1 Rope Climb = 7 Pull Ups)

11 Bear Complexes (PC+FS+PP+BS+PP = 1 / 115#)

...

Cash-Out w/

2977m Row (2977 Deaths)

Daliege & I 

Stan & Ladick for 2001m Row & 2 Rnds...

Then Stan & I Finished off the last 2 rnds and Row to finish...

42:??

Great WOD...

Did not want to do this one... Knew it would be tough...

Warm Up ~ 

Plan was 1 Walking Lap for time, 1 Jogging Lap for Time, 2-2-3-3...

Mask On ~ 

1 Walking Lap @1:02 / 1 Jogging Lap @ 49s

2 Walking Laps @ 2:02 / Started 2 jogging laps then just stayed the course for 6 Laps...taking splits every lap.

6 Jogging Laps w/ Mask On @ 4:48

46.2 - 46.5 - 46.7 - 49.1 - 51.7 - 48.3

so just after the 400m mark I really could not breath and obviously slowed down...

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

GYM STAMINA

Alternating on the 2m x 5 Rnds

#1) 30% Max Kipping HSPU + 30% Max Ring Muscle Ups

#2) Work to a heavy Complex of: 3 Power Cleans + 3 Front Squats + 3 Push Press

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

20 QUESTIONS

For Time:

20 Power Cleans

20 Thrusters

20 Push Press

20 Hang Power Snatches

20 OHS

20 Front Squats

*Every Minute on the Minute beginning at 0:00, perform 4 Burpees!!!

75# / 55#

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

4 Sets of:

50' Front Rack Lunge Walk

Stan ~ XX / 65# & Back Sqt subbed for OHS = 9:55

Ladick ~ XX / 65# = 10:54

Daliege ~ XX / 11:54

tb ~ 3 & 3 for HSPU & MU / 165 final Complex / 10:38 / 45-45-95-95 (Lungewalk)

Breakdown of 20 Q's (to the best of my recollection):

Obviously 4 Burpees preceeded the reps... burpees completed between 28-34s each rnd exept #1, that was quicker, then went to step-downs, step-ups

0 = 19 PC

1 = 1PC + 11 Thrusters

2 = 9 Thrusters

3 = 12 PP

4 = 8 PP

5 = 8 Hang Snatch

6 = 11 Hang Snatch

7 = 1 HS + 8 OHS

8 = 12 OHS + 2 FS

9 = 12 FS

10 = 6 FS ... went quicker for Burpees then got on bar!!!

Lungs were burning! Coughing with dry throat for 30 minutes after... Felt good!

Another Row Test...perfect!

This was dang near another test of our rowing...

Warm-Up ~ Mobilize (Run 400m)

THE OCHO

Every 4m x 8 (for individual time):

18 Cal Row

200m Run

2:06 / 1:55 / 1:47 / 1:53 / 1:53 / 1:49 / 1:53 / 1:50

Labor Day...Work

Time to work for Labor Day...

For all the real hard workers out there!

Warm-Up ~ Mobilize

STRICT GYMNASTICS

A) 0:00-4:00 minutes:

30 D/U

15s HS Hold (Freestanding if possible, I did with a band on the rack)

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

B) 4:00-12:00:

AMRAP in 8m:

10' HS Walk + 1 Strict Pull Up

10' HS Walk + 2 Strict Pull Ups

+1 Strict Pull Up each Rnd

(I did 5' HS Walk, took 3 attempts each time, just could not get balanced)

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

C) On the 12:00:

3 x 12 Deficit Push Ups

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

OLYMPIC TECH

Following for Technique, rest as needed b/t sets:

5 Tall Snatches + 5 Snatch Drops

4 Tall Snatches + 4 Snatch Drops

3 Tall Snatches + 3 Snatch Drops

2 Tall Snatches + 2 Snatch Drops

1 Tall Snatches + 1 Snatch Drops

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

A) 0-4 min:

Work to Moderate High-Hang Squat Snatch

B) 4-8 min:

Work to Moderate Hang Squat Snatch

C) 8-12 min:

Work to Moderate Low-Hang Squat Snatch

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

BIG BALLER

AMRAP in 18 Min:

50 Wall Balls

40 Cal Bike

30 Deadlift (185#)

20 DBL DB Push Press (50)

20 C2B Pull Ups

tb ~ 4 Rnds / 7 Rnds (7 Strict PU) / Tall & Drops = 45-65-75-85-95

A) 125 B) 155 C) 175

Big Baller = 1 Rnd + 51 Reps

WB 

#1 = 8-7-6--8-6-7--4--4 @ 2:30 / Bike

#2 = 6-6-6-6-6-6--8-6 @ 2:15

Bike = 4:05 / DL = 6-1-1-1-6-1-1-1-3-1-1-1-3-1-1-1 / PP = 12-8 / C2B = 8-8-4

Training Day...

Getting ready...

Warm-Up is built into the WOD...

Mobilized, but moved right into this thing...

AMRAP in 7m:

3 Inchworms

6 4-Ct. Flutterkicks (L-Sit Posiiton)

9 Strict (Ring) Dips

~ 2 M Rest ~ 

15-20 Wall Walks

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

DAY DREAM

2 RFT ~ 

70/50 Cal Row

50 Wall Balls (20/14)

30 KBS (50/35)

15 Burpees Box Overs (24/20)

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

CLEAN TECH

OTM x 4

1 Muscle Clean (forgot it was clean pull & did MC)

1 Hang Squat Clean

1 Front Squat

60s REST

OTM x 8

1 High Hang Squat Clean

60s REST

On the 2m x 4

3 Front Squats (from Rack)

Daliege ~ 20:53

Stan ~ 19:30

Ladick ~ 18:30

tb ~ 24:10 (1st Rnd = 11:40 / finished 30 KBS on rnd 2 @ 22:05...so 2:05 for 15 BBJO)

Used a 30" box but did all step-ups, not jumps...

Rows are below:

#1 = 3:30.5 / 935m / 1144 Cal/hr / 27s/m

15 cal splits & s/m

29.2 - 39

37.7 - 30

54.3 - 23

54.2 - 24

35.0 - 22 (5)

#2 = 3:51.4 / 998m / 1073 Cal/hr / 30s/m

15 cal splits & s/m

44.9 - 35

52.0 - 29

52.9 - 32

47.3 - 27

34.2 - 28 (5)

95-95-105-115 / 125-135-135-145-145-155-155-155 / 185 (across) ~ NO BELT for any of this...

Felt the core and back workin'

Did it!!!

Ran the ENTIRE 800m with a mask and did not stop...

Although the run was VERY slow at times. Had to set a pace where I could breath and recover...

Thought I was going down TWICE. 1st was mental at the 1/2 way mark, second was moving just a bit to fast around 500 mark...

So... 0.51 miles in 5:04!!! I will keep on working this!

Mobilize after the run a bit.

GYMNASTICS

AMRAP in 8m:

5' HS Walk + 30 D/U

10' HS Walk + 30 D/U

+ 5' every Round until time runs out!

Every 5' counts for a rep

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

TREASURE CHEST

3 Rnds for Time:

25 TTB

20 Push Press (95/65)

15 Cal Bike

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

BODY ARMOUR

3 SuperSets:

10 Supinated Ring Rows

20 Single-Leg Glute Bridges (10 ea leg)

90s Rest b/t sets

Stan ~ Done w/ bearcrawl / 2 Rnds of TC

Daliege ~ Done w/ backward HS /  2 Rnds of TC

Ladick ~ Done w/ bearcrawl / 2 Rnds of TC

tb ~ 4 Rnds + 25' HS Walks / TC = 12:42 / BA = Completed

Treasure Chest

25 UB / 12-8  / 1:14 Bike @ 3:48

8-7-6-4 / 16-4 / 1:24 Bike @ 7:54 (4:06)

10-5-5-3-2 / 6-6-6-2 / 46s Bike @ 12:42 (4:48)

Not great on the rounds for dropping time like that...

Endurance...

Warm-Up and Mobilize

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

BIKE WORK

10 minute Max Capacity Bike (suppose to be erg bike, all I got is the Echo)

3m Rest

10 Min Max Capacity Bike

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

POWER CLEAN TECH

4 Sets:

2 Muscle Cleans

2 Pausing Hang Cleans (1s Pause at Hang & Catch)

2 Power Cleans

rest as needed

40% - 45% - 50% +

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

BORN TO RUN

For Time:

400m Run + 21 Burpees

400m Run + 15 Burpees

400m Run + 9 Burpees

200m Run + 9 Power Cleans (95/63)

200m Run + 15 Power Cleans (95#)

200m Run + 21 Power Cleans (95#)

Stan ~ 120 Cals (6.07 Miles) / 134 Cals (6.29 miles / 62/71 rpms / 259/382 Watts)

tb ~ 92 Cals (3.41 miles / 55/62 rpms / 188/260 Watts)

102 Cals (3.54 miles / 57/66 rpms / 206/314 Watts)

95-105-115-125-135 POWER CLEAN TECH.

B2R = 17:09 (95# for Power Cleans)

1:58 / 3:32 (21 Burpees @ 1:34)

5:40 (2:08) / 7:02 (15 Burpees @ 1:22)

9:15 (2:13) / 10:13 (9 Burpees @ 58s)

11:30 (1:17) / 12:02 (9 PC @ 32s)

13:22 (1:20) / 14:30 (15 PC @ 1:08)

15:49 (1:19) / 17:09 (21 PC @ 1:20)

Slower on the 200's so I could speed up on the Cleans... That was my thought process there

New Program...

Just starting out on a new program...Gymnasty.

I messed around and did some out of order so Bertag did not have to do the Snatch Work...

Boy were my shoulders sore!!!

Warm-Up & Mobilize 10m

then...Begin @ 0:00...

1 Set (Attempt) at Max UB Reps of STRICT Handstand Push Ups

@ 2:00 mark Begin...

1 Set (Attmept) at Max UB Reps of STRICT Pull Ups

@ 5:00 mark Begin...

AMRAP in 4m:

1 Strict HSPU

1 Pausing Strict Pull Up (1s at top & 1s at bottom hang)

2 Strict HSPU's

2 Pausing Strict Pull Ups

Continue adding 1 Rep each Rnd, until 9m Mark (4m)

@ the 10:00 mark Begin...

AMRAP in 4m:

1 HR Push Up

1 Pausing Ring Row (1s at top & 1s at bottom hang)

2 HR Push Ups

2 Pausing Ring Rows

Continue adding 1 Rep each Rnd, until 14m Mark (4m)

if you want to continue this...then...

@ 20:00 mark Begin:

7 Minutes to reach a moderate Load of:

1+1/4 OHS

1 OHS

@ 27:00 mark move into...

6 Minutes to reach a moderate Load of:

2 x Snatch Balance

@ 33:00 mark move into...

5 Minutes to reach a moderate Load of:

High-Hang Squat Snatch

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

Rest-As-Needed

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

EMPTY CALORIES

For Time:

27-21-15-9

Calorie Row

OHS (65/45)

Bertag ~ 20 HR Push Ups / 17 Pull Ups (Green Band) / 5 Rnds + 6 Pull Ups / ??? / EC = 8:27 (45#)

tb ~ 8 HSPU / 18 Pull Ups / 4 Rnds + 3 HSPU (23 Reps) / 6 Rnds + 2 Ring Rows (51 Reps)

EC = 8:30... All OHS (65# & UB)

Rows = 1:28 (3.25s/c) / 1:04 (3.04s/c) / 48s (3.2s/c) / 27s (3.0s/c)

RESTED about 25min...then finished the Snatch Progression Stuff...

OHS Complex = 95-115-145-165-185

Snatch Balance = 95-105-115-135 (that felt heavy...should have gone 125)

High-Hang Squat Snatch = 75-95-115-135-145

HHSS felt really good...fast and light up till the last set...that was just getting tough, so was just right for the day!!!

21 Savage on the 28th...

Best name for this workout...

AND you understand WHY by the end!!!

Warm-Up ~ 

Couch Stretch (2m/side)

then...

10m of the following:

3-5 each side

Knee-Hug to Lunge w/ Rotation (sd-2-sd) + Flextion (over top, side-2-side)

Perfect Stretch

Dive Bomber

Thoracic Bridge

Scorpion

Bridge Ups (shouders & hands+feet)

Roll to Fig. 4

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

BACK RACK REVERSE LUNGE

On The 2 Minutes x 5:

1 = 14 Reps (7 per side)

2 = 12 Reps (6 per side)

3 = 10 Reps (5 per side)

4 = 8 Reps (4 per side)

5 = 6 Reps (3 per side)

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

21 SAVAGE

For Time:

75 Cal Bike

21 Dbl DB Front Squat

21 Dbl DB Push Press

21 Dbl DB Hang Cluster (Hang-Squat-Clean-Thruster*)

*this is not 2 squats, hang to squat clean to pressing up for thruster OR hang to clean, down to squat up with press, (which would be like a thruster)

DB = 50# Rx

tb ~ 95-105-115-135-155 / 15:18

Breakdown

Bike = 5:43

F.Squats ~ 11-5-5 @ 7:58 (2:15)

PP ~ (Started @ 8:32) - 9-6-6...directly into 3 Clusters finished @ 10:35 (2:37)

HC ~ (+3)--3-3-3-3---6 @ 15:18 (4:43 for 18)

Wed...then Active Recovery

Wed Workout

800m Run w/ Mask (getting faster, and able to jog w/o walking longer)

Mobilize

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

KELLY ROWLAND

For Time:

50 Cal Row

3 Rnds of Kelly

50 Cal Row

Kelly = 400m Run + 30 Wall Balls + 30 Box Jumps

Daliege ~ 1st

Ladick ~ 2nd 

Stan ~ 22:40

tb ~ 27:47 (Rows = 2:33.1 / 2:36.6 / WB's = 15-9-6 / 15-6-6-3 / 18-6-6 / Box Jumps were all 15 Jump-Up & Step-Down + 15 Step-Up & Step-Down)

Back Four More!!!

First Day back to school...OFFICIALLY...for teachers. That means AM workouts with the crew that shows up.

Warm-Up

800m Run w/ Mask

90s Couch Stretch (ea side)

Thoracic Flow (5m)

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

4 EVER

AMRAP in 4m:

27 Cal Bike

27 Burpees

27 C2B Pull Ups

~ 4m REST ~ 

AMRAP in 4m:

21 Cal Bike

21 Burpees

21 TTB

~ 4m REST ~ 

AMRAP in 4m:

15 Cal Bike

15 Burpees

15 Pull Ups

MIDLINE PREP

30 GHD Sit Ups

40 Abmat Sit Ups

50 Hollow Rocks

40 Abmat Sit Ups

30 GHD Sit Ups

800m Run w/ Mask to finish

Bertag* ~ 54 reps (0 C2B) / 52 Reps (10 TTB) / 1 Rnd + 5 Cals

Ladick ~ 61 reps (7 C2B) / 44 Reps (2 TTB) / 1 Rnd + 8 Cals

Daliege ~ 62 reps (8 C2B) / 57 Reps (15 TTB) / 1 Rnd + 15 Cals

Stan ~ 48 Reps (21 Burpees / 1:34 Bike) / 56 Reps (14 TTB / 1:06 Bike) / 1 Rnd + 15 Cals (48s & 42s bike)

tb ~ 59 reps (5 C2B / 1:53 bike) / 1 Rnd + 2 Cal Bike (1:30 bike) / 1 Rnd + 17 Reps (2 Burpees / 1:03 & 50s bike)

Run was 20s better than yesterday

*Fastest Biker by far!!! 

New App...

CompTrain has a new app... Not sure if I will subscribe again. It intrigues me and I really liked the programming, so adding warm-up and getting some personalized stuff might help a bit. Just time and $$, is it worth it or not...

Google Play  /  Apple Store

This week is a DEALOAD week, if you did not know...Not a bad part of the plan for heading into a competion that Brehm & I are doing on Sept. 26th...

Deaload, then Week #1, 2 & 3 of Training take week #4 hard on Mon-Wed then active recovery/rest Thur & Friday...get ready for 3-5 WOD's on that Saturday (26th).

Warm-Up

Lunge Flow

Thoracic Flow

800m Run w/ mask*

Thoracic Flow again...

Snatch Progression WU

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

BB STAMINA

OTM x 10 (5 rnds)

Odd = 3 Position Power Snatch (1-High-Hang / 2-Low-Hang / 3-Floor)

Even = 7 Thrusters

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

IT'S GOING DOWN

For Time:

21-18-15-12

Hang Squat Snatches

Thrusters

(65/45#)

30 D/U AFTER Each Rnd including the 12's

Cool Down

800m Run w/ Mask*

*I will add 800m - 1600m Runs / Cal Bike variations in next few weeks to increase (hopfully) cardio endurance and stamina!

tb ~ (800's = 5:39 / 5:43 Run-Walk) 95#-95#-105#-105#-105# / 16:11 (65# / Breakdown below)

Rnds / H.Sqt Snatch / Thrusters / 30 D/U

21 = 14-7 @ 2m / 21 UB @ 3:28 / 30 UB @ 4:42

18 = 9-9 @ 6:38 / 18 UB @ 8:17 / 30 UB @ 9:08

15 = 10-5+ @ 11:15 / +9-6 @ 12:37 / 18-12 @ 13:36

12 = 12 @ 14:46 / 12 @ 15:30 / 30 @ 16:11

First Thought!

 As soon as I saw the workout...I thought of this:

King Arthur: Legend of the Sword

Good movie...

Warm-Up ~ 10m of Stretching w/ Bands
----------------------
ROW for Distance TESTING ~ 45s Row, 45s Rest x 6
Damper Setting = 1 - 2 - 3 - 1 - 2 - 3
(time to start thinking strategy for B.I.G. Games... we will be #1 on 6500m Row!)
---------------------
10m Movement Warm-Up ~ Burgener WU w/ Bar / Pull Ups / etc
----------------------
EXCALIBUR
For Time:
800m Run
7 - 5 - 3
Ring MU
Power Snatch (135/95)
800m Run
7 - 5 - 3
Ring MU
Power Snatch (135/95)
800m Run

tb ~
Testing = I really liked the 45s...there are some other things to "play" with here and thoughts to consider, do we row distance, time, combo, strokes/minute??? What will be the quickest way to 6500m as a team? Transitions will be VERY important, and if we can get those down, we will be SOLID!!!
There will be teams that try to split it into 1000's & 500's and that will be a mistake... quicker pace with more transitions seems counter-intuitive, but will be the winner...count on it!!! Remember, we get a 5m Rest after this...so fast-paced intervals will be better. I think we can get 2K in 6:40-7m...now can we sustain 15 transitions each @ 45s???
Row # / Damper / s/m / Dist. / 500m/ave
1 - 1 / 27 / 209 / 1:47.7
2 - 2 / 25 / 215 / 1:44.6
3 - 3 / 28 / 220 / 1:42.2
4 - 1 / 28 / 217 / 1:43.6
5 - 2 / 21 / 206 / 1:49.2
6 - 3 / 24 / 212 / 1:46.3
In each of these attempts I pulled the first 5-10 pulls (10-15s) over 35s/m, then backed off...
I really think we can be sub 23min for 6500m Row, with a chance at sub 22m!!!

EX = 32:49 (Rx)
800m Runs (Actual Run times) = 4:54 (all Run) / 5:20 (Run-Walk) / 5:49 (Run-Walk)
about 45s from run finish to gloves on and breathing for beginning RMU each time
800 @ 4:54 ... Began RMU around 5:40
4-3 / 2-1-1-1-1-1
3-2 / 1-1-1-1-1
3 / 1-1-1 ... 12:47 (7:07) ... Began Run @ 13:00
800 @ 18:20 (5:33) ... began RMU around 19 ish
4-3 / 1-1-1-1-1-1-1
4-1 / 1-1-1-1-1
3 / 1-1-1 @ 26:49 (8:29) ... Began Run @ 27:00
800m @ 32:49 (6:00)

Get Ready...

 Three Workouts Posted so far for the BIG Impact Games:

We will do well here...some real strategery that needs to go on as well...

Warm-Up ~ Mobilize and then THIS

JERK DRIVE COMPLEX

3-4 Sets:

2 Pausing Jerk Drives

2 Jerk Drives

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

CLEAN & JERK STAMINA (more like G2O)

OTM x 5:

5 x Clean & Jerk

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

BACK SQUAT

10 RM

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

DUMBO

5 RFT ~ 

15/12 Cal Bike

10 Double DB Thrusters (50/35)

5 Double DB Box Step-Overs (24/20)

tb ~ JD = 145-165-185 / C&J = 165x3...dropped to 145# 5-5-5-7* to make up for the 3 on first set!

Back Squat (No Belt + Mask) = 235# / Dumbo = 16:26 (50# DB's / 20" Box...db's at side for step-overs)

15 Cal time / End of Round Time (time for Round)

1 = 1:36 / 2:36 end of Thrusters (only one I got) / 3:30

2 = 1:23 / 6:36 (10+5 UB) [3:06]

3 = 1:26 / 9:55 (10 / 5) [3:19]

4 = 1:29 / 13:07 (10+5 UB) [3:12]

5 = 1:51 / 16:26 (10+5 UB) [3:19]

Needed b/t 15-25s rest after bike to Thrusters...tightened belt & breathe... on 10 / 5's took 5-10s to catch breath...otherwise just dropped the DB's to side and kept moving!

Do Work...

 Got tough and spread all over...

Warm-Up ~ Mobilize

8:30AM ~ 

Gymnastics Work
D/U + HSW
100 D/U + 50' HSW
80 D/U + 50' HSW
60 D/U + 50' HSW
40 D/U + 50' HSW
20 D/U + 50' HSW
* I subbed 32 (16 ea arm) Wall Facing Shoulder Taps (Walk Walk Up & Down to get to the S.Taps)

11:30AM ~ 

SHOOT YOUR SHOT
AMRAP in 18m:
45 Wall Ball (20/14)
30/24 Cal Row
15 Deadlift (275/185)

CAPACITY BUILDER
AMRAP in 1m x 5 (30s Rest b/t):
10 Heavy Medball Squat Cleans (30/20)
Max Heavy Wall Balls (30/20)

tb ~
*88-12 (1:10) / 32 UB ~ 2:45
*30-20-30 / 32 UB = 5:40 (2:55)
*15-15-15-15 / 32 UB = 7:55 (2:15)
40 / 32 UB = 9:40 (1:45)
20 / 32 UB = 11:10 (1:30)
* With Mask On...

SHOT = 2 Rnds + 45 WB
1st = 8-8-8-7-7-7 @ 2:30 / 30cal @ 4:30 (1:40.6 actual) / 6-3s-6 DL @ 6:36
2nd = 8-8-8-7-7-7 @ 9:33 / 30cal @ 11:43 (1:46.2 actual) / 3-3-3-3-1-1-1 @ 13:40
3rd = 6-7-9-6-7-5-5-5 @ 17:50

Builder = 33 Total Heavy Wall Balls
Rnd / Sqt Clean / WB
1 = 3-3-4 / 4-3
2 = 3-3-2-2 / 4-1
3 = 1-1-1-1-1-1-1-1-1-1 / 5
4 = 6-3-1 / 8
5 = 4-4-2 / 8
...GASSED!!!

4 Eyes

Warm-Up ~ Mobilize

GYMNASTICS CAPACITY
30 Strict Pull Ups
30 Kipping HSPU
2m Rest
20 Strict Pull Ups
20 Kipping HSPU
1m Rest
10 Strict Pull Ups
10 Kipping HSPU
--------------------------
FOUR EYES
On the 4m x 6:
200m Run
10 TTB
Hang Power Clean (5-5-4-4-3-3)
increase wt. each round

Stan ~ did it... 95-145# (Big wt. for him at 145# Awesome)
tb ~ 15:37 (approx) / 135-155-165-185*-205*-215* (1, with failed attempts until 4m mark)
30/30 was about 7ish - 12-8-5-5 / 10-8-7-5
20 / 20 was 5:30 - 4's across tried quicker rest, but at 12 into each needed a touch more
10 / 10 was 2:07 - 4-4-2 / 7-3
*used a belt / finished each round b/t 1:50-2:05

I wanted to do the Body Armour, but ran out of time before a meeting...
May add it in tomorrow!

Another Day...

Another Dollar!

or

Another day to do something great!!!

Which thought process do you approach the day with?
The former is work, work, work...the later is a GROWTH MINDSET as well as a POSITIVE ATTITUDE!

Make sure you view everything as an opportunity for great things and things will always (eventually) go your way!

As for me...I am getting sick & tired of this OTM x 5 of 5 TnG Squat Snatches...Just a "pit" in the stomach when I see it!!! BUT, then I must quickly change the mindset...How good can I be today? What can I do to get better...now ATTACK that SOB and make it yours!!!

Warm-Up ~ Mobilize / Stretch / Burgener WU

SNATCH BALANCE COMPLEX
3 Sets of:
1 Pausing Snatch Balance (3-5s Pause on Catch)
1 Snatch Balance
----------------------
Work to Heavy 1-Rep SNATCH for the Day
----------------------
SQUAT SNATCH STAMINA
OTM x 5:
5 TnG Squat Snatches
----------------------
10 RM Front Squat
----------------------
OVER & OUT
For Time:
20 Power Snatches
20 Lateral Burpees over BB
20 OHS
20 Lateral Burpees over BB
20 SQUAT Snatchs
(95#/65#)

tb ~ SB Cmx = 95-115-135 / 1 Rep = 185 (missed 195 2 attempts) / Stamina = 150# (5-5-4-5-5) / FS = 210# / OVER & OUT = 9:58
O&O breakdown:
PS = 16 TnG in 45s...finished w/ 4 s-l-o-w singles @ 1:30
Burpees = 4:37 (3:07 - all step up & down)
OHS = 5:46 (1:09 - 20 UB, 4 fast, 4 breathing at top, 4 fast, 4 breath, 4 fast)
Burpees = 7:50 (2:04 / 4 step up-dn - 4 quick - 4 step up-dn - 4 quick - 4 step up-dn)
Squat Snatches = 9:58 (2:08 /  tng - 4singles - 4tng - 4single - 4tng)

Good Stuff...

Was a nice day today!!! 

WORK

Mobilize for 15min
---------------------
JERK DRIVE COMPLEX
4 Sets:
2 Pausing Jerk Drives
2 Jerk Drives
------------------------
SPLIT JERKS
OTM x 7m:
1 Pause Split Jerk
1 Split Jerk
-------------------------
BACK SQUAT
12-6-3 (3m Rest b/t)
------------------------
BUY - BUY - BYE
5m AMRAP (w/ 5m Rest b/t)
50/35 Cal Row (Buy-In) +
30 D/U + 15 Front Squat (95#/65#)
5m Rest
5m AMRAP
40/30 Cal Row (Buy-In)
30 D/U + 10 Front Squat (135/95)
5m Rest
5m AMRAP:
30/25 Cal Row (Buy-In)
30 D/U + 5 Front Squat (165#/115#)

tb ~ 135-155-175-195 / 135-145-155-165-175-185-190 / 205(12) - 245(6) - 275(3)

Buy #1 = 1 Rnd + 30 D/U (2:42.2 Row / 10 Cal Splits = 31.4-30-32.2-33.7-35)
Buy #2 = 2 Rnds + 7 D/U (1:59.2 Row / 23.5-29.6-32.3-33.8)
Buy #3 = 2 Rnds + 1 F.Sqt (1:24.3 Row / 20.9-25.0-38.4) 

Build it!

Warm-Up

Mobilize / Stretch

Snatch Progression (Burgener WU) w/ Bar

3 Pwr Snatch

6 Pwr Clean

9 Push Jerks

Bar / 75# / 95#

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

Capacity Builder

AMRAP in 4m:

9 Power Snatches

12 Power Cleans

15 Push Jerks

Max OHS w/ Remaining Time

(135#/95#)

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

KICKING & SCREAMING

AMRAP in 20m:

10 Power Snatches (115#/85#)

20 OHS (115#/85#)

30 TTB

40 Single-Arm DB Hang Clean & Jerk (50#/35#)

Wolding ~ XX / 1 Rnd + 27 TTB (95# / 35# DB)

Stan ~ XX / 2 Rnds + 7 K2E (85# / 35# DB)

tb ~ 4 UB OHS (135#) / K&S(115# / 50#DB) = 1 Rnd + 29 S-A DB C&J

Snatches = 3-3-1-1-1 (42s)

Cleans = Started @ 55s --> 1-1-3-3-3 (2:05 --- rested/breathed till 2:30, then...

1 more Clean +  Push Jerks = 12 --- 3 (3:35 -breathed for 10s - 3:45 = 4 UB OHS) 

K & S (breakdown of reps)

Snatch = 9 - 1+ / 3-3-1-1-1-1+ 

OHS = +12-8 / +20 UB

TTB = 18-9-3 / 15-6-6-3

S-A DB C&J = 5L+5R - 5L+5R - 10alt - 10 alt / 11alt - 13alt - 5alt

Always took a bit extra before last Snatch to keep it up for OHS...

Alternating was for sure faster than same arm...could do either way as it did not call for alternating.

AOWR...

Is in!!!

Big Impact Games (Sept. 26th, 2020)

Monday ~ 

Warm-Up

SNATCH TECH

On the 2m x 4:

3-Position Muscle Snatch (High-Hang MS / Low-Hang MS / MS)

1 Pause OHS (3-4s Pause @ Bottom)

1 Snatch Balance

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

SQUAT SNATCH STAMINA

OTM x 5:

5 TnG Squat Snatches

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

FRONT SQUAT

2-4-6-8-10

2m Rest b/t

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

Granola Bar

AMRAP in 12m:

7 Bar MU

7 Lat Burpee over Bar

7 Clusters (!35/95)

7 Lat Burpees over Bar

tb ~ 95# (accross) / 135-140-140-145-145 (w/ belt) / 225-205-185-165-145 (w/ belt) / did not do Granola Bar

Sqt Snatch Stamina was T-O-U-G-H... was not looking forward to that... just thinking back to 135# last week and what #4 and #5 set felt like... time to grunt through it and move the wt. up too!!!

Squat was good... Then cooled down too much to be able to jump back into Granola Bar...

Would have adjusted it to 5 Bar MU and 5 Clusters if I did though... 7 would have been just a bit too much!

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

TUESDAY

EMOM x 10:

50s Light Row

Handstand Walking Work (approx 10 feet)

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

OTM x 5:

25 D/U + Max Strict HSPU

directly into...

OTM x 5:

25 D/U + Max Kipping HSPU

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

CHARLIE BROWN

2 Rnds (on the 15m*):

800m Run

60 Cal Bike

40 Cal Row

200m Wreckback Run (50#)

Wolding ~ XX / XX / 13ish & 15

Stan ~ XX / XX / 13:44 & 15:07

tb ~ Done w/ Restrictive Mask on!!! / Strict = 7-2-2-3-3 (w/ Mask) / Kip = 4-6-6-6-6 (no mask)

CB = 15:22 (60s Rest b/t Sets) 16:45

Breakdowns were these (not including transition times):

800m = 5:15 / 5:14

60 Cal = 4:49 / 6:07

40 Cal = 2:12 / 2:29

200m (50# Ball) = 2:07 / 1:52

Saturday WOD...

Imaginary Friends...not so imaginary!!!

Brehm was back in town this Saturday & so was I!

We have missed each other, when he stops in town, I have been gone, or if I am here, he is not visiting

ALWAYS great catching up and working out together...
I think we are going to be entering THIS (BIG Impact Games) competition!!! Gonna be a challenge and fun! Sept. 26th...

Today ~ 

Mobilize
------------------------
Imaginary Friends
Team of 2 (IGYG format, each partner must complete 1 Full Rnd):
Every 5m x 5 Rnds:
7 Power Snatches (95/65)
20' OH Lungewalk (95/65)
9/7 Cal Bike
20' OH Lungewalk
7 Power Snatches

Brehm (75#) ~ 2:01 / 1:43!!! / 1:53 / 1:52 / 1:55
tb ~ 2:11 / 2:10 / 2:15 / 2:24 / 2:21

Great WOD...just enough to push thru and push each other...Going from Bike back to Lungewalk = quad burn!

AIR!!!

 I need air!!!

Masking...like it or not, it has been going on in the sports world for a while now!
A fad that was "IN" a few years back...now making a comeback...like it or not---HA!

Warm-Up ~ Mobilize
Jerk Drive Complex
2 x Pausing Jerk Drives
2 x Jerk Drives
----------------------
SPLIT JERK COMPLEX - OTM x 7m:
1 Pause Split Jerk (2s @ Dip + 2s @ Catch)
1 Split Jerk
-----------------------
Clean & Jerk STAMINA
OTM x 5:
5 TnG Power Clean & Jerk
---------------------
Back Squat
12 - 6 - 3
---------------------
FREE AGENT
6 Rnds for Time:
200m Run
21 Wall Balls (20/14)
15 KB Swings (50/35)
9 C2B Pull Ups

I did the first 3 Rnds in this:

tb ~ Drive Cmpx = 145-145-165-185 / Jerk Complex = 115-125-135-145-155-165-175

TnG C&J = 155 (w/Belt) (25s-28s-25s-21s-18s / Man set 3, 4 & 5, mentally brutal...I thought of Brehm just kicking my butt if I quite here!!!
195 (12) / 235(6) / 265(3) w/ Belt
Free Agent = 32:11
1* = 4:56 (7-7-4-3 / 15 / 3-3-3)
2* = 11:06 (6:10 = 12-6-3 / 15 / 3-3-3)
3* = 17:10 (6:04 = 6-6-3-3-3 / 9-6 / 3-6)
4 = 22:00 (4:50 = 15-6 / 15 / 9)
5 = 27:10 (5:10 = 6-6-6-3 / 12-3 / 6-3)
6 = 32:11 (5:01 = 9-9-3 / 10-5 / 9)
* = Mask On!!! / Could not keep it going with the mask so took it off after 3 rnds!

Rumor has it Brehm is in WR... Saturday WOD???