10 Rep Sprints!

Today we work...
Doing a cartwheel yesterday, I thought my back was going to be "cashed-in"...
Was awful...felt just like it did after burpees when I have thrown it out!
But was a slow, intense pain after 4 cartwheels (possibly the best I have done in weeks!)
Side-to-side flexibility/mobility is NOT a strong suit...bone spurs on the lumbar don't help!

BUT...after warm-ups, back was feeling better and loose!
So...here goes!
NO BELT TODAY, focus on technique & tight core!

Warm-Up
Mobilize
BBWU
Snatch Follow Along (Burgener WU)
--------------------------------
STRENGTH
A) Below Knee Paused Power Snatch
3 x 1.1.1 + 5 Tempo OHS (42X1)
2m Rest b/t Sets
B) SNATCH-GRIP TEMPO RDL
4 x 6-8 (4121)
2m Rest b/t Sets
--------------------------------
CAN'T BREAK ME!!!
Every 2 Minutes on 2 Minutes:
10 UB Hang Squat Cleans
10 UB Hang Squat Snatch
10 UB Thrusters
10 UB S2O
10 UB Clean & Jerks
10 UB OHS
Perform 2 Sets of this, but REST to FULL Recovery after OHS (4-8min)
~ Choose a wt. that is challenging, but you are able to hold form & speed
Goal here is to be F-A-S-T and Strong, not Strong and muscle thru the end!
If 1st Round is easy, add wt.
Working on Competition Speed for exercises...not gaming the work!

Daliege ~ X / X / 1st Set = 95# - 35-40-29-17-31-22 / 2nd Set = 105# - 31-35-27-14-30-24
Stan ~ X / X / 85# - 24-41-25-42-45-X / 22-32-26-30-42-X (skipped OHS)
tb ~ 95-105-115 / X / 115# (*=105#) - 27-28-30*-17*-30-17 / 24-25-21-15-28-16

Tough Triple

Warm-Up

then...

EMOM x 12m (4 rnds):

1 = 5 x Front Squats

2 = 7 x Clean-Grip DL

3 = 9 x DB Strict Shoulder Press

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

For Time (w/ a continuous running clock):

30 Wall Ball

30 Double DB Front Rack Step Ups (24/20 & 35#/20#)

15 C2B 

@ the 12:00 mark

30 Wall Ball

30 Double DB Clean & Jerk (35#/20#)

15 C2B

@ the 24:00 mark:

30 Wall Ball

20 Alt DB Snatch

20 DB Clean (10 Left + 10 Right, must to all same hand before switching)

15 C2B

Stan ~ 25# DB) 5:30 / 18:20 (6:20) / 28:17 (4:17)

Ladick ~ (25# DB) 4:17 / 16:41 (4:41) / 27:41 (3:41)

Daliege ~ 185 FS / 195 DL / 25 SP / (35# DB) 4:45 / 16:39 (4:39) / 27:49 (3:49)

tb ~ 185 FS / 185 DL / 25 SP / (35# DB) 6:42 / 17:39 (4:39) / 28:30 (4:30)

#1 ~ 20-6-4 / 10-10-5-5 / 15 UB

#2 ~ 21-9-3 / 15-15 / 9-6

#3 ~ 30 / 20+10-10 / 15 UB

35 minutes of Burpees (sort of...)

Warm-Up
5m Run
Mobilize
BB WU
Spidey & Reach x 10
Thoracic Roll

5 of each exercise for the Met Con
---------------------------------
Met Con
Max Reps at each station
5 Rnds:
60s Burpees to 6" target
60s Assult Bike
60s Bar-Facing Burpees
60s D/U
60s Burpee Box Jump Overs (24/20)
60s REST (which does not feel like rest)
* If you cannot keep the intesity up...at round 3 take an extra 60s Rest

CORE WORK
3 Sets:
A1) GHD Hip Extension 10-12
A2) Star Plank from Elbow 20s/side (10s rest b/t sides)
90s Rest

Stan ~
12 / 12 / 13 / 14 / 13 (64)
Biked for 60s
11 / 11 / 12 / 11 / 12 (57)
100 / 123 / 135 / 111 / 130
BBJO = 8 / 9 / 9 / 10 / 9 (45)
166 Total Burpees

tb ~
Burpees = 15 (all 5 Rnds) (75)
ABk = 10 / 10 / 8 / 7 / 8
BFB = 14 / 13 / 13 / 13 / 13 (66)
D/U = 55 / 60 / 50 / 40 / 40
BBJO = 11 / 10 / 10 / 10 / 10 (54)
195 Total Burpees

Strong & Fit

Warm-Up
Mobilize
Snatch Warm-Up
----------------------
SQUAT SNATCH (Waves)
3 x 1.1.1 60s b/t w/ 2-3m b/t Waves
Waves should look like this: 1-2-3 / 2-3-4 / 3-4-5

SQUAT CLEAN COMPLEX
3 Sets of:
1 Squat Clean + 3 Front Squats + 1 Split Jerk
3m b/t sets
--------------------------
Couplet w/ Row Finisher
2 Sets (6-8m b/t sets):
6-5-4-3-2-1 Bar Muscle Ups
2-4-6-8-10-12 DB Front Squat (50/35)
....into
1500m Row (85-90% effort)

Daliege - 95-145 / PC Complex = 185
Did 1st Set in 13:30...had to mod 2nd set

tb - 145-155-165 / 155-165-175 / 165-175-185 / PC Complex = 145-175-195
Met Con = 13:57 / 14:45
6:01 Row on #1 MU = 3-3 / 3-2 / 2-2 / 3 / 2 / 1
6:09 Row on #2 MU = 6 / 5 / 4 / 3 / 2 / 1

Fun

Warm-Up

Mobilize

BB WU

Work on TTB / Pull Ups / D/U / Wall Ball

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

On the 6min x 2:

30 TTB

15 Ring MU

(capped at 4m of work for set #1...if you need to scale #'s or modify exercise do that!)

REST AS NEEDED...almost full recovery

On the 6min x 2:

75 D/U

60 Wall Balls (20/14 & 10'/9')

75 D/U

(capped at 4 min mark for set #1...same as above)

Stan ~ 

Daliege ~  Got 60 WB in the workout

tb ~ 

4:18 (30 UB TTB / 2-2-2-2-2 MU) 

5:28 (21-9 TTB / 2-2-2-1-2-1 MU)

4:00 ~ (75 UB / 8-8-7-7-8-7 (45) WB / 30 D/U)

4:48 ~ (57-18 / 12-3-3-3-4-4-4-4-4-4 (45) / 30 D/U) then finished 27-18 in 5:35

Wed. are for Running

Wednesdays will become a running day...

ENGINE work!

Here we go...
Go WOD warm-up

Then:

DOUBLE DOWN
For Time:
2K Bike
800m Run
2K Bike
(Biked upstairs then ran downstairs for 5 laps in lane #2, then back to bikes)

Cooldown (at conversational pace)
5K Bike
1 Mile Run

Daliege ~ 10:50 (2:50 / 2:55 for the bikes) / 10:28 / 10:10 for Mile
tb ~ 11:07 (3:07 / 3:11 for the bikes) / 10:28 bike & 10:10 mile

THEN...
An oldie but a goodie...

Did Bodyweight Push-Pull with 1st and 3rd Hour...
Max Reps (Unbroken):
Bar Dips
Pull Ups
HR Push Ups
Chins
Diamond Push Ups
Wide-Grip Pull Ups
L-Seated Dips (Chair Dips)
Narrow Chins
Wide Push Ups

2-4m Rest b/t

Did STRICT on Pull Ups:
1st = 190 (24-18-32-15-21-12-35-12-21)
3rd = 157 (23-17-24-16-15-10-16-10-16)

Strength vs. Endurance

The more i do ENGINE work... the more I suffer in some Strength stuff...

Today...
Warm-Up
Segmented Stroke Drill (on Rower, for Technique, not max effort)
10 Pulls w/ Arms Only
10 Pulls w/ Arms and Back
10 Pulls w/ 1/2 Slide + Back & Arms
10 Full Pulls
Rest 30s
Repeat for 4-6 Sets
------------------------------
MET-CON
AMRAP in 15min:
500m Row
15 C2B
12 Deadlift (155/105)
9 Hang Pwr Clean (155/105)
6 Shoulder to Overhead (PP, PJ, etc) (155/105)

HIP/SPINE Work (2-3 Sets)
A1) Single-Leg Prone GHD Hold 30-45s each way
A2) Quadruped Cat/Cow x 10 slow controlled
A3) Prone Scorpion x 10 each way
Rest as needed b/t

Stan ~ 4 Rnds WU / 2 Rnds + 11 DL (105#)
tb ~ 4 Rnds WU / 2 Rnds + 50m Row...
Sucked... 1:48 / 8-7 / 5-6-1 / 5-3-1 / 6
1:55 / 12-3 // 11 // 8-1 // 6
Just feeling weaker overall... 155# felt terrible, 135# would have been better.
As the Engine grows, seems like the difference b/t 135-155 is A LOT different.

ENGINE
2 Rnds of Segmented Stroke Drill
-----------
8 Rnds:
2m Easy Row
2m Easy Bike

tb ~ 450-480 on Rower in 2m (19-24 s/m) / 1000-1100m on bike in 2m (51-55 RPMs)

RING MU Skill Work (later)

Week #3...Settling In!

Finally starting to seem normal, but I am varying the order of the workout.

WORK CAPACITY
Every 2 Minutes on 2 Minutes for 5 Rnds:
A) 8 Bar-Facing Burpees + 12/10 Cal Row
------------- REST as Needed -----------
B) 12/10 Cal Bike + 6 Burpee Broad Jumps
------------- REST as Needed -----------
C) 45s Max Burpee Box Jumps
45s REST
45s Max Burpee Box Jumps

--------------------
SQUAT SNATCH WAVES
3 Singles ascending...starting with 77%
#1 - 77%-79%-81%
#2 - 79%-81%-83%
#3 - 81%-83%-86%
--------------------
SQUAT CLEAN THRUSTERS
10 Singles AFAP (165/115)
1-3 Sets w/ Full recovery after 10 Reps
(no Touch and Go...must be fast singles)

Stan ~ A & B done
Cade S ~ A & B done
Daliege ~ A & B done
Ladick ~ A & B done
tb ~
A) 1:02 / 1:03 / 1:01 / 1:04 / 1:04
B) 1:22 / 1:19 / 1:15 / 1:16 / 1:07
Pushed the bike on last one (32s)...otherwise was abt 40s on bike
C) No Burpee Box Jumps... Lower back was feeling it from these burpees.
SQUAT SNATCH WAVES
135-145-155
145-155-165
155-165-175
SQT CLEAN THRUSTERS
2 Sets -
1:40 (1-1-1-1-1------1---1---1---1--1)
1:27 (1-1-1---1-1-1---1-1---1-1)
The dashes were how many breaths I was taking as I was "chasing" the bar, or letting it settle.
Big difference on clustering in 3's and 2's vs. the 1st round going for 5 in a row quick

Afternoon Session ~ ENGINE
Accumulate 1000m Row @ -8s 2K Pace (500/ave); Work until 8/10 RPE...Rest as needed
1:45 Pace... 
My Splits = 300-300-200-200
-------------------
5 x 1K Row 
Increasing Pace every 200m (5x200m Splits)
200 @ +13s 2K Pace
200 @ +9s 2K Pace
200 @ +5s 2K Pace
200 @ 2K Pace
200 @ -2-3s 2K Pace (Damper on 3)
Targets = 2:06-2:03-1:58-1:53-1:46 / Splits (s/m)
#1 = 2:02.5(21)/2:01.5(20)/1:58.0(19)/1:52.7(24)/1:48.0(25) / 3:53.0 (1:56.5 / 21)
#2 = 2:06.7(19)/1:59.7(19)/1:56.5(19)/1:52.7(23)/1:48.2(26) / 3:53.7 (1:56.8 / 21)
#3 = 2:07.9(19)/2:03.2(19)/1:58.5(20)/1:52.7(24)/1:48.2(25) / 3:55.9 (1:57.9 / 21)
#4 = 1:04.7(20)/2:02.5(21)/1:58.5(23)/1:53.5(25)/1:46.0(30) / 3:54.1 (1:57.0 / 23)
#5 = 2:05.5(19)/1:59.5(21)/1:57.0(23)/1:53.7(24)/1:47.2(39) / 3:53.1 (1:56.1 / 23)

BP Open #4

Retest in BulletPoint Open for us...

Warm-Up ~ 
Whatever you need...

Equifinity (BP #4)
AMRAP in 12 Min:
100 Pull Ups (Ring Rows)
100 KB Goblet Squats (35#)
100 KB S-A Hang Snatch (American KB Swings)
100 HSPU (Hand-Release Push Ups
100 KB Burpee Deadlifts
*Tie Break will be the HSPU or HRPU

Daliege ~ 347.047 (100 RR / 100 GS / 100 KBS / 47 HRPU)
Stan ~ 401.100 (100 RR / 100 GS / 100 KBS / 100 HRPU / 1 KBBDL)
tb ~ 271.000 (64 PU / 100 GS / 100 KBHSn / 7 KBBDL / 0 HSPU)
+25 from Tue (61 PU / 100 GS / 80 KBHSn / 0 KBBDL / 5 HSPU)
Strategy is everything...lower the reps, quicker transitions w/o losing breath was huge.
Also later in workout 7-12m - to pick up KB, I would drop for a Step-Down Burpee, still being able to catch breath and stand up with the KB (gained a few KBBDL's)

Then some TrainingThinkTank Strength & Engine

4x10 of Box Squat (21X1 Tempo) 2m R
2 x 8-12 Ring Row w/ False Grip (1m R)

tb ~ 165-175-185-195 / 8+4 / 8+4

Beat Up

Feeling really beat up today...
New cycle of work and some major reps on testing...

Warm-Up ~
Mobilize and 5m Easy Row
--------------------

A) Power Clean & Power Snatch
1 Rep every 20s for 5 Reps
Rest 2m then Repeat...

B) TnG Clean-Grip DL
AMRAP UB (-2 @ 315#)
90s Rest
AMRAP UB (-2 @ 275#)
90s Rest
AMRAP UB (-2 @ 225#)
REST 5minutes... Repeat
-------------------------
AMRAP:
UB Wall Ball (20/14)
30s R
UB C2B (-1)
3m Rest
UB OHS (95/65)
30s R
UB C2B
3m Rest
UB Thruster (75/55)
30s Rest
UB C2B

tb ~ Skipped A (wrists hurting) / 3-7-13 / 3-6-12 / 37-20 ... 18-10 ... 20-11

Daliege & Ladick did Equifinality (BP Open #4)
Daliege ~ 328.035 (93 RR / 100 GS / 100 KBS / 35 HRPU)
Ladick ~ 323.023

Equifinality #1

Bullet Point Open Final WOD...
Trial #1...

Equifinality
As many Reps as possible in 12min:
100 Pull Ups
100 Goblet Squats (35#/26#)
100 Single-Arm KB Hang Snatches (35/26)
100 HSPU
100 KB Burpee DL (35/26)
Can partition in any order and any way, but cannot do more than 100 Reps at any exercise (at least any reps over 100 will NOT count towards total).
Tie breaker is how many HSPU you can get in.

tb ~ 246 Reps
Here's the breakdown of how I tried this...
10PU - 20GS - 10PU - 20GS - 10PU - 10KBHS - 10GS - 10KBHS - 10GS
10PU - 10KBHS - 10GS  - 10KBHS - 10GS - 10PU - 10KBHS - 10GS - 10KBHS - 10GS
6PU - 20KBHS - 5PU - 5HSPU

Then did this in Afternoon...
A) 6 x 20s HS Hold on Wall w/ 1/4 turnout (3R + 3L)
B1) Lateral HS Walk against wall (10 "steps" each direction)
B2) 30s x Off-Set HS Hold on Wall (45# plate / each side)
B3) 6 Cartwheels (3 each way)
B4) 30s Back Bridge Hold w/ Feet Elevated on Boxes

Did 2 Rnds of this with about 60s b/t exercises...

Met-Con
6-10 Rnds:
8 DB Front Squats (50/35)
250m Row
8 Single-Arm DB Clean & Jerk (Alt. Arms)
250m Row
2m Rest b/t

STRENGTH
A) Squat Snatch
3 @ 70%
2 @ 75%
1 @ 80%
4m Rest...Repeat
B) Squat Clean Complex
1 SC + 3 Front Squats + 1 Split Jerk
3 Working Sets w/ 3m Rest b/t

GYM WORK
A1) Back-to-Wall Shoulder Taps x 20
A2) False-Grip Strict Pull Ups (Max UB Reps)
A3) Strict TTB x 15 (no sets less than 3)

Daliege ~ 3:25 / 3:00 / 3:22 / 3:03 / 3:09 / 3:07
tb ~
Met-Con

1 = 3:21 (1:10.7 / 56.5)
2 = 5:21-8:33 / 3:12 (56.1 / 54.3)
3 = 10:33-13:48 / 3:15 (56.1 / 56.4)
4 = 15:48-19:06 / 3:18 (55.6 / 58.2)
5 = 21:06-24:29 / 3:23 (56.8-1:01.7) ... starting to feel it here...took a little longer on transitions...
6 = 26:29-29:58 / 3:29 (58.6 / 55.8) ... transitions, slow & got chalk as an excuse! wimp!
7 = 31:58-35:24 / 3:26 (58.9 / 57.7)
8 = 37:24-40:33 / 3:09 (1:01.9 / 1:00.8)* slower rowing + faster transitions...worked!!!
9 = 42:33-45:40 / 3:07 (59.3 / 1:00.8)*
10 = 47:40-50:41 / 3:01 (59.2 / 57.7)*
*purposely slowed the pace of rower here and tried to have little to no transition time.
Otherwise I noticed that I was taking 15-20+ seconds from rower to HC&J, same moving back to rower.

Strength
A) 135-145-155
B) 180#

Gym Work
1) 10-6-4 / 12-4-4 (kept falling back away from wall here)
2) 5 / 7 ... WTH?!?!? How do you get false grip here, tried as best I could.
3) Did not do these...low back hurts for days if I do L-Sit
4) 11-4 / 15 UB

Friday WOD

P1) STRENGTH TESTING
A) Pwr Snatch = 185#
Pwer Clean = 235#
I was going back and forth and doing C&J early then just an attempt or two of Power Clean at the end of this.

B) Skipped and did this:
30 Ground to Overhead (135#)
30 Box Jump Overs (20")
4:
"Grace" was done in 3:02...not great but I will take it!

P2) Gymnsatics Splits
A) 26:42 (REALLY SLOW!!!)
Rnd Time / C2B / SHSPU / Cal Bike
1:44 - UB / UB / 1:05
4:09 (2:25) - UB / 3-2 / 1:00
6:28 (2:19) - UB / 3-2 / 50s
9:09 (2:41) - UB / 3-2 / 55s
12:17 (3:08) - UB / 2-2-1 / 1:05
15:13 (2:56) - UB / 3-2 / 55s
18:05 (2:52) - UB / 3-2 / 59s
20:56 (2:51) - UB / 3-2* / 55s
23:49 (2:53) - UB / 3-2* / 50s
26:42 (2:53) - UB / 3-2* / 55s
*started checking the time and was taking 35-45s b/t the 3+2 on Strict HSPU.
AND...I was just above 200 Watts for the bike, did not look at RPM's,
Any faster and that would not have been a recovery! Sheesh!

Decided NOT to sprint finish either...just kept it the same.

B) 5 Rnds for Times (1:1 work to Rest)
0:00-4:00 (4:00) - (50# DB's) - UB / 2-1 / UB / UB
8:00-10:42 (2:42) - (35# DB's) - UB / UB / UB / UB
13:22-17:16 (3:54) - (50# DB's) - UB / 3-1 / UB / UB
21:10-24:18 (3:08) - (35# DB's) - UB / 2-1 / UB / UB
27:26-31:18 (3:52) - (50# DB's) - 4-3* / 2-1 / 4-3* / UB

I alternated Rounds with the Rx DB's and lighter set...
That grip was cashed with those 50's! Tried a 4-3 split on last Rnd to see if I could speed up by slowing down...NOPE!!!
Tried and failed on the 3rd Ring MU each time on the sets of 2-1

Strength & Stuff

Warm-Up
5m Easy Run
Mobilize
-----------------
Part 1 - Strength
A) Bench Press - 3 RM
B) Push Press - 1 RM
C) Weighted Pull Ups - 3 RM
*Max of 3 attempts at each
Do 3-4 warm-ups sets for each exercise as well...
----------------------------
BREATH, BRACE & WALK (or Tap)
3 Intervals for Time:
75 D/U
10 Front Squat (225/165)
75' HS Walk (scaled to 60 Wall-Facing Shoulder Touches/Taps)
*Rest as needed b/t, get to full recovery

tb ~ Bench = 260# / PP = 205# / Wt. Pull Up = 60# / BBW = 4:18 / 4:11 / 3:32
75 UB / 10 UB / 40+20 = 4:18
75 UB / 6+4 / 40+20 = 4:11
75 UB / 4+3+3 / 60 UB  = 3:32
Started all on the 10m mark so 0:00, 10:00 & 20:00 were the starts...

BACK...

After yesterdays workouts... My back was just awful! Locked up and felt and looked like an 80 year old man...
Went to bed on Monday night, woke up Tuesday with no ache or pain, or at least not what it was on Monday night!

So, here we go!!!

Warm-Up ~
Mobilize

Skills Program...
Handstand Walking Skills
1) Freestanding Handstand (couple attempts for as long as you can)
2) Cartwheel (both ways)
3) Wall-Facing HS Hold for as long as possible
4) 20 Wall-Facing Shoulder Taps for stability
5) Somersault from Frog, Headstand & Handstand positions
--------------------------
Row Tech. Training (primer for WOD)
4-5 Sets of this:
10 Pulls w/ just arms
10 Pulls w/ torso & arms
10 Pulls w/ 1/2 legs, torso & arms
10 Full Pulls
(this is all working towards technique and should be done well, focusing on the correct mechanics)
30-60s rest b/t sets)
-----------------
Met-Con
3 Rnds for Time:
11 DBL KB Snatch (55/35)
25 Cal Row
50' DBL KB Front Rack Hold Lungewalks (55/35)
25 Cal Row

tb ~ HS Walk Tech = Done / Row Tech. = Done / Met-Con = 19:11 (scaled to 35# KB)
11 UB / 1:41 / 25'+25' / 1:36
11 UB / 1:40 / 25'+25' / 1:20
11 UB / 1:36 / 50' UB / 1:24

New Cycle...

Today begins a "New" cycle for Training Think Tank.
It has been good for the first month, we will give it a go for a while...

I am trying to do the CrossFit &/or Engine Path M, T, W & F (w/ occasional Saturday mixed in).
ALSO, we  have a few of us doing the BulletPoint Open right now, so we will fit that into the Workouts as we go...

Warm-Up ~
Mobilize
Burgener WU
----------------
P1)
A) Squat Snatch
10m to work to a 1-RM

5m Rest...then...

B) Squat Clean & Jerk
10m to work to a 1-RM
Subbed the BP Strength (Black Knight Rises) here...
In a 10m Window:
20-RM Back Squat
+ 1-RM Front Squat
(must change your own weights)

P2)
BROKEN AMRAP
For 30m perform the following while working for 30s then resting for 30s:
15 Box Jumps (24"/20")
12 S2O (115#/75#)
9 TTB
Begin where you left off, but work for total number of rounds + reps

P3) HIP-FLOW Cool-Down
2-3 Sets of the following:
Supine Hip Swivels (90-90 Position) - 10 reps
Seize Sit Hip Ext. to Thoracic Reach - 10 reps each way
Floor Tuck to Pike Press - 8 reps

tb ~ 185# SS / 230 (20-RM BS) + 280 (1-RM FS) / 10 Rnds + 26 Reps (11 S2O) / Hip-Flow 2 Sets

ENGINE
4 Sets of 10 Pulls for MAX Watts
-------------
2000m Row For Time (establishing a base here)
------------
10m of Mod. Wt. Sled Drag/Pull

tb (Engine Work)
Damper / High Watts / Ave Watts / s/m
5 / 456 / 339 / 36
3 / 489 / 354 / 31
3 / 468 / 343 / 32
3 / 490 / 368 / 30
-----------
2K Row = 7:33.3 (AVE = 1:53.3 / 23s/m)
500 @ 1:48.0 / 24
1000 @ 1:56.0 / 23
1500 @ 1:56.5 / 23
2000 @ 1:52.7 / 24
Went out WAY to hot!!! at 300m was still holding around a 1:42 and could feel that I was to fast.
Cost me!!!
------------------
Sled Drag on track @ 100#

Strength & Row

Heavy 1-Rep at Squat Clean
---------
500m Row for time


tb ~ 225# / 1:33.7
Row