All Over

Went for a little of everything today...

Started with some OLY work, then ENGINE, Bodyweight Push Pull then finally some Mixed Gymnastics/Strength work...

Warm Up
BB Warm-Up
Burgener WU (45#)
--------------------------
SNATCH WORK
EMOM x 12m:
1 = Paused Squat Snatch (2s Pause just below the knee)
2 = Squat Snatch
*stay sub-max effort, be quick and technically great!!!
-------------------------------
ENGINE
BI-cyclical Work
For Time:
1 Mile Run
100/80 Cal Bike
1 Mile Run

Bodyweight Push Pull (found HERE)
*we have been doing this for Strength & Fitness Class for a few weeks...
This week we added 25# DB / 45# Plate and did reps to failure...30s rest...Bwt to fail.

MIXED GYM/STRONG
For Time:
#1)
15 DL (275#)
15 HSPU
60s Rest
15 DB PC (50's / 35's)
15 HSPU
4-8m Rest
#2)
15 DL (225#)
15 TTB
60s Rest
15 Power Snatch (115#/80)
15 TTB
4-8m Rest
#3)
15 DB HANG PC (50's / 35's)
15 C2B
60s Rest
15 S2O (50/35)
15 C2B

Daliege ~ Snatch Work / 22:20 (this man just flew on the bike!!!
Ladick ~ Snatch work /  25:02
tb ~ 125-125-145-145-145-145-155-155-155-155-155-155
28:54 (9m mile / 9:26 bike / 9:05 mile ... 2nd mile was run 100m walk 30m the entire time)
BWT+ 169 reps w/ wt & 81 reps after rest (250 Total Reps)
8:31 (3-3s-3-6s / 3-6-3-3 / 15 UB / 6-3-3-3)
5:21 (12-3s / 15 UB / 3-3-3-3-3 / 15 UB)
4:48 (15 UB / 6-3-3-3 / 15 UB / 6-5-4)
6m Rest b/t each one... Time includes the 60s Rest!
Those C2B were ridiculous after the BW Push Pull...

Row Dis...Dem Quads

Warm-Up...
Leg Blaster (not such a good idea)
----------------
MET-CON
With a Running Clock:
From 0-6m ~ AMRAP
8 Cal Row
8 Burpees (6")
24 D/U
10' HS Walk (5 down & back / scale to bearcrawl, if needed)
From 6-12m ~ AMRAP
12 Cal Row
12 Burpees (6")
48 D/U
20' HS Walk (10 down & back)
From 12-18m ~ AMRAP:
16 Cal Row
16 Burpees (6")
96 D/U
40' HS Walk (20 down & back)
18-24m ~ Row for Calories
*Scale the HSW to bearcrawl if needed
**at the 6m mark just keep going but add the reps to the next exercise, same at the 12m Mark
Count every 5' HSW as a Rep!

Ladick ~ ??? But ahead of me ...
tb ~
2 Rnds + 8 - 8 / (100 Reps)
48 D/U - 20' HSW - 12 - 12 - 48 D/U - 20' HSW / (128 Reps)
16 - 16 - 96 - 10' HSW / (130 Reps)
89 Calories (5:34 Work on Rower / 1072-925 Cal/Hr)

MU Skills Later on...
Also

2 Weeks...

Until ONLINE Qualifiers...
I will not qualify, but it will be fun to compete and see where I can end up...

Warm-Up
Mobilize
30 Thrusters (45#)
Shrimp Squats 3 x 5 each side
-----------------------
17.2 Kinda...
2 Rnds for Time:
50' DB Front Rack Lungewalk (25' down & back / 50/35)
16 HR Push Ups
8 DB Front Squats (50/35)
2-4m REST
2 Rnds for Time:
50' DB Front Rack Lungewalk (25' down & back / 50/35)
16 Bar Muscle Ups*
8 DB Front Squats (50/35)
2-4m REST
4 Min AMRAP:
50' DB Front Rack Lungewalk (25' down & back / 50/35)
16 HR Push Ups
8 DB Front Squats (50/35)

Ladick ~ 4:30 / 7:28 / 2 Rnds + 12' Lungewalk
Daliege ~ 4:39 / 6:16 / 2 Rnds + 12' Lungewalk
tb ~ 4:38 / 9:21 / 2 Rnds + 1 Lungestep
Whoa...those Bar MU...
Rnd 1 = 6-5 + 5 C2B / Rnd 2 = 5-3-3 + 5 C2B
Pushed that last AMRAP to get the 2 Rnds...
HR @ 90s = 144
HR @ 3m = 128
HR @ 5m = 112

AFTERNOON - ENGINE
Echo Bike
6 x 90s (1:23 easy spin / 7s @ 100%)
---------------------------
2m Pedal (hard, but sustainable pace)
2m Easy Spin
2m Pedal (hard, but sustainable pace)
1:45 Easy Spin
2m Pedal (hard, but sustainable pace)
1:30 Easy Spin
2m Pedal (hard, but sustainable pace)
1:00 Easy Spin
2m Pedal (hard, but sustainable pace)
45s Easy Spin
2m Pedal (hard, but sustainable pace)
30s Easy Spin
2m Pedal (hard, but sustainable pace)

tb ~ All 6 were over 1100 WATTS (100 RPM) / (80 Calories)
then...
60-61 RPM's (233-247 WATTS)...able to sustain that...
0-30s easy...30-1:30 tough...1:30-2m...HARD to hold it!
7.97miles / 226 Calories

B STRONG...

Another good week of getting stronger...

It felt good today again, like last week...

First time over 300# on Squat in over a year...

Warm-Up
Mobilize

Choose your Own Adventure
For Time:
50 DB Thrusters (50/35)
75 Wall Ball (20/14)
25 Ring MU
*break-up/partition in any way you like...

STRENGTH
WAVE BACK SQUAT
5-3-1-5-3-1

Daliege ~ 16:26
tb ~ 20:23 / BS Wave 245-265-285 - 265-285-305
Dashes = Muscle Ups
Thrusters = 6 - 6 - 6 - 6 - 5 - 5 - 6 - 4 - 3 - 3 - (50 Thrusters & 10 MU)
WB = 8 - - 8 - - 6 - - 6 - 6 - 6 - 6 - 6 - 6 - - 6 - 6 - 5 (75 WB & 15 MU)

Workout Wed

Qualified!!!
Top 200 in the 50-54...

Finished 152 in the Open...
Now see if I can get better than 120... Possibly crack the top 100?!?!?

Warm-Up
Move / Stretch

Cycling Speeds
8 Rnds for Individual Time:
5 Strict HSPU
10 TTB
15' HS Walk
(Scale #'s and exercises as needed)
60-90s b/t each Rnd

*we did this as IGYG 3-way Parner WOD:
Daliege ~ (45# DB Press / 15' Bearcrawl) 56-62-54-56-54-54-56-58
Stan ~ (40# DB Press / 15' Bearcrawl) 55-44-44-46-56-51-48-44
tb ~ (3 Strict/10TTB/5' HS Walk) 42-46-48-49-47-47-63-55

Rest then...
6 Rnds of:
Every 90-120 Seconds perform:
5 S2O (95/65)
10 DL (95/65)
15 Box Jumps (24/20)

Daliege & Ladick did this one... First 2 sets were on the 2m mark, last 4 sets every 90s.
They were completed in under 60s for all of them

I did Weighted BWT Push-Pull with 3rd Hour...
We went with Failure w/ Wts, then 15s rest + BWT Fail (extra 5-10 reps)

CrossFit

Nice way to start the day!

10m General Movement Warm-Up
Move - Mobilize - Move some more
-------------
BREATH & SUSTAIN
12m AMRAP:
10 Cal Row
10 KB Swings (70/55)
10 Cal Row
10 Burpees Over Rower

REST AS NEEDED

10M AMRAP:
10 Cal Bike
10 S-A Alt. DB Snatch (50/35)
10 Cal Bike
10 S-A Alt. DB Clean & Jerk (50/35)

REST AS NEEDED

8M AMRAP:
10 Cal Row
10 DB Step-Ups (50/35)
10 Cal Bike
10 Burpees (6" Height)

SKILL WORK - MUSCLE UPS
A) Muscle Up Turnover Drill - Accumulate 12 Reps
B) Jumping MU to SLOW Eccentric x 6-12 Reps
1-3 Sets:
C1) Archer Ring Push Ups x 12
C2) Hips to Rings x 5-12

D) MU Linking Drill - Accumulate 12 Reps
E) 3m AMRAP - UB Muscle Ups (3 UB MU)

Stan - 4 rnds + 10.10 Reps / 3 Rnds + 10.10.7 Reps / XX
tb ~ 4 Rnds + 10 Reps / 2 Rnds + 10.10.10.8 Reps / 2 Rnds + 10.1 Reps // Skill Work Done!
2:48 / 5:39 / 8:34 / 11:22
3:21 / 7:02 / 10:05
3:21 / 7:00

4 Weeks Away...

Age-Group ONLINE Qualifiers start in 4-Weeks...
Just enough time to give a last push to get a bit better.
We will see how this Training Think Tank is working.
I like it so far!

March 12-16 is the Online Qualifier!

AND OTHER BIG NEWS... AOWR Alumni - Shawn Brehm just re-tested FRAN and got a PR!!!
9:15 was Previous Best...
Did it last Friday/Saturday = 3:58!!! (65# / All Pull Ups were UB, I believe!)
That is a sub-4m Fran folks! Amazing & awesome!
Work with the gifts God gave you and great results will follow!
Keep up the good work.

Warm-Up
BB WU
2 Rnds:
6 Pull Ups
3 OHS (Build to workout wt)
---------------
MIXED INTERVALS
2 Sets for Individual Time:
32 Pull Ups
20s Rest
8 OHS (taken from ground / select tough wt. but UB)
4-6min Rest b/t Sets
--------------
2 Sets for Individual Time:
2-4 Rope Climbes
25 Pike Sit Ups
50' BB OH Lungewalk (135#/95#)
2-3m Rest b/t
---------------
STRENGTH
SQUAT SNATCH
1.1 x 6 (Load 86% for first 3 sets, then 90-93% for 4-6 / 15s Rest b/t / 2-3m Rest b/t Sets)
---------------
ENGINE
5m Bike
+
5 x 7s @ 100% + 1:23 easy spin
-------------------
2m @ 150 WATTS
30s Easy Spin Recovery
2m @ 200 WATTS
30s Easy Spin Recovery
2m @ 250 WATTS
30s Easy Spin Recovery
2m @ 300 WATTS
.... Keep going if you can - Work to about 85%, something you can sustain

Stan ~ 3:35 / 3:15 /
Ladick ~ 2:57 / 2:22 /
Daliege ~ 2:35 / 2:36
tb ~ 1:42 / 1:39 (32 UB 52s/51s) /// (3 Rope Climbs / 135#)  5:54 / 5:15 / Engine done
51-52 rpms / 56-57 rpms / 61-62 rpms / 65-66 rpms
I did 2 x 25 GHD Sit Ups (2m Rest also) = 53s - 50s

Good Day... Little de-load week

End of a little de-load!

Warm-Up
BB WU
...
2 Rnds
10 x Bear Hug Slam-Ball Reverse Lunges (5/ea)
10 x Bear Hug Slam-Ball Squats
---------------
30/30
3 Rnds (30s Work & 30s Rest)
Max Reps in 30s, then 30s Rest
1 = Wall Balls
2 = Bar-Facing Burpees
3 = TTB
4 = D/U
5 = Ring MU or C2B
2m REST b/t Rnds
----------------
WAVELOAD BACK SQUAT
6-4-2 - 6-4-2
----------------
ENGINE
50-40-30-20-10
Cal Bike
Cal Row

Daliege - 
17-15-17
11-10-10
10-9-10
?-?-?
12-11-13
Noah D -
19-17-19
11-12-10
19-14-16
12-12-9
8-10-14
Ladick -
17-15-15
13-10-9
15-13-12
37-37-28
18-9-13
tb - 
15-15-15 (30#)
8-8-8
18-18-18
39-50(ub)-45
4-4-4
225-245-265 / 245-265-285
24:34
50's = 4:14 / 2:50
40's = 3:54 / 2:09
30's = 2:14 / 1:36
20's = 1:54 / 1:00
10's = 34 / 24

Strength & Endurance

Warm-Up Quick before Faculty meeting...

2 Sets:
12 TnG Snatch-Grip DL
60s Rest
12 TnG Hang Power Clean & Jerk
60s Rest
12 TnG Hang Power Snatch
60s Rest
24 Box Jumps (8 Step-Ups, Step-Downs + 8 Jump Up, Step-Down + 8 Jump Up, Rebound)
~ REST AS NEEDED between sets
---------------------
BODYWEIGHT PUSH-PULL (w/ Weights)
25# DB for Bar Dips & Pull Ups
45# Plate on Back for all Pushes
Bar Dips
Pull Ups
Chins
Diamonds
Wide Pull Ups
Chair Dips
Narrow Chins
Wide-Grip Push Ups

Daliege ~ 165 S-GDL / 115 HC&J / 95 PS / BJ done (1 Rnd and had to go)
tb ~ 2 Rnds 165-115-95+BJ / 161 for BW Push Pull
Bar Dips - 21 (25# DB)
Pull Ups - 15 (25# DB)
HR Push Ups - 25 (45# Plate)
Chins - 13 (25# DB)
Diamonds - 16 (45# Plate)
Wide Pull Ups - 10 (25# DB)
Chair Dips - 35 (45# Plate)
Narrow Chins - 12 (25# DB)
Wide Push Ups - 15 (45# Plate)

Deload Week & Test

Warm-Up

Mobilize & Move
Segmented Row Work

45s Easy Row
45s Mod Row
45s Fast Row
x 2 sets (rest 1-2m b/t)
-----------------

2K Row For Time


tb ~ 7:27.6 (23 / 1:51.9 ave)
Better than last time (HERE), but not as good as PR (HERE).
500 = 1:49.3 (23)
1000 = 1:51.5 (23)
1500 = 1:56.3 (22)
2K = 1:50.5 (24)

Can you believe the PR is 7:15?!?! Set in August, however, AND I would say summer training is better than what I do in the winter...but still...

Work Day...

Warm-Up
Mobilize
BB WU
---------------
BROKEN AMRAP:
3min Work : 1min REST
16 S-A DB OHS (8 Rt / 8 Lft)
4 Bar MU
100' Double DB Walk (1-DB OH, 1-DB Front Rack, switch at 50')
16 C2B
* continue where you left off at the 3m Mark...

STRENGTH
A) 4 x 1.1 Squat Snatch (86-90% 1-RM) 2m b/t sets
B) 4 x 1.1 Clean & Jerk (83-86% 1-RM) 3m b/t sets

GYMNASTIC work
2 Sets:
A1) 32 Shoulder Taps (on Wall)
A2) Max Attempt False-Grip Pull Ups
A3) Accumulate 25 STRICT TTB (no less than 3 Reps)

Stan ~ (25# DB's) - 2Rnds + 1 OHS
Daliege ~ (40#-OHS / 35#-Lunge) - 2Rnds + 8 OHS
Ladick ~ (30# DB's) - 2Rnds + 16 OHS
tb ~ 1 Rnd + 8 C2B / 165-165-175-175 / 185-195-195-195 / 2 sets Completed (16 B2W / 16 Wall Face)
8 Lft / 8 Rt UB (50#)
50' Rt. FR/Lft OH
25' Lft FR/Rt OH (40# DB's)
----------------
25' Lft FR/Rt OH (40# DB's)
4 BMU UB
10-3-3 C2B
8 Lft / 8 Rt UB (50#)
---------------
50' Rt FR/Lft OH (35# DB's)
50' Lft FR/Rt OH (35# DB's)
4 BMU UB
8 C2B

100' Lungewalk was NO JOKE... Hips and Knees were just STIFF, no sore, just STIFF... Slow to move!

Running...Running...Running

Start your Engines...

Easy Warm-Up
Running Form and Movement
-----------------
6 x 100m Strides (14-16s) walkback recovery
----------------
600m Run for time (slightly faster than 5K pace)
- 2m Walking Recovery
600m Drop-Down (see below)
200m @ 5K Pace
200m @ 2 Mile Pace
200m @ 1 Mile Pace
- 2m Walking Recovery
600m Run for time (slightly faster than 5K pace)
- 2m Walking Recovery
600m Drop-Down (see below)
200m @ 5K Pace
200m @ 2 Mile Pace
200m @ 1 Mile Pace
- 2m Walking Recovery
600m Run for time (slightly faster than 5K pace)

------------------------------
Strength Work
Every 90s for 6 Rnds:
2 Heaving Snatch Balance + 2 OHS (35-45% best)
--------------
EMOM x 10min:
2 Clean-Grip Banded DL (50-60% Best Clean)
------------------
HSPU Work
2-3 Sets:
3-6 Wall-Facing HSPU
60s Rest
AMRAP Banded HSPU
60s Rest
2-4 Eccentric Parallette Push Ups (slow & controlled)
-------------------------
2 Sets:
10 Pistols to Box
8-12 Plache Leans
10 Ice Cream Tuck Ups

Daliege ~ Running = Awesome
Stan ~ Ran well
tb ~ 6 x 100's good /
3:14 (little fast)
2:40 (1:00 - 53s - 47s)
3:32 (good pace)
3:09 (1:09 - 1:03 - 57s) could have pushed a bit better
3:40 (little slow)
-----------
Heaving Complex @ 95-95-105-105-115-115
CGBDL @ 145# (across) felt good and quick
2 sets of HSPU Work ~ 5 HSPU + 1 Banded + 3 Eccentric (both Sets)

Good Day!

Warm-Up ~ Easy mobilize
BBWU
--------------------
OPEN HISTORY
For Time:
3 Rnds:
10 OHS (95/65)
12 C2B
into...
3 Rnds:
10 Power Clean & Jerks (95/65)
12 TTB
into...
3 Rnds:
10 Thrusters (95/65)
30 D/U
into...
3 Rnds:
10 Power Snatches (95/65)
12 Bar-Facing Burpees
-----------------
Cooldown / Animal Walks
12 Min AMRAP (60% effort):
10 yds of each:
Bear Crawl
Horse Walk
Lizard Crawl
Ostrich Walk
KB OH Rt / Farmer Lft
KB OH Lft / Farmer Rt
Keep Repeating at Low Intensity

ENGINE
5m Easy Run
5m Easy Bike
5m Easy Run
.......
Echo Bike
10 Rnds:
10s 100% Effort
1:50 Easy Spin

tb ~ 25:26 / 4:31-11:08 (6:37)-17:28 (6:20)-25:26 (7:58)
OHS = UB / 8-4 all C2B
C&J = 5-3-2s / 6-4s / 7-3s / TTB = UB
Thrusters = UB / 20-10 / 10-10-10 / 30
P.Snatch = 6-4s / 9-1 / 10 / S-L-O-W

Engine ~ Finished 10s at 1045-1171 Watts & 89-104 RPM's
Slow Spin was about 42-45, except Rnds 6-7-8, after those rounds I would drop to 39 RPMs for about 10-15 seconds...just gassed!

Little De-Load...

Needed this!

Warm-Up
5m Row
w/ each minute getting progressively faster/harder/more intense
Started w/ Row Tech (10 Reps of each = Arms / Arms+Back / 1/4 Slide+Pull / Full Slide+Pull)

Snatch Warm-Up (Burgener + RDL's + S-G DL)
-----------------------------
HANG Power Snatch (50-60% of 1RM)
1 Rep every 30s for 15 Reps
FOCUS is on Speed & Tech

CLEAN/SPLIT-JERK TECH
2 x Tall Clean Pull-Unders + 2 x Split Jerks
6 Sets ~ Every 90s

American Kettlebell Swings
12 Reps - EMOM x 6-8min
Get as heavy as possible here

ROW PACER/FINISH WORK
3 Sets of 1500m Row
1000m @ 65% effort (easy pace...much slower than 2K Pace / 2:05-:15)
250m @ 75-80% effort (mod. pace...still slower than 2K, but close / 1:55-2:00)
250m @ 90% effort (Fast Pace...faster than 2K pace!!! Push the finish)
*should be 3 distinct levels here!!! Do not burn-out before last 250!

GYMNASTICS WORK
3 Sets:
60-90s of Freestanding HS Hold w/ Band Assistance
14 x Tempo Rope Pull Ups (21X2) (7 w/ Left Hand on Top + 7 w/ Right Hand on Top)

Daliege ~ 95# / X / 55#KB (70#  for 7&8) / 6:14 (only 1 Rnd, due to time)
Stan ~ X / X . 35#KB / 6:11 (only 1 Rnd, due to time)
Ladick ~ X / X / 55#KB / 6:34 (only 1 Rnd, due to time)
Val ~ 45# / X / 35#KB / Rowed downstairs ??
tb ~ 115# / X / 70#KB / 6:06.3 /2:02.1Ave(20s/m) / 5:59.1 /1:59.7Ave(21s/M) / 6:03.2 /2:10.0Ave(21)
250m Splits [Time (s/m)] 
#1 = 2:08.8(20) - 2:08.2(18) - 2:08.6(18) - 2:07.8(17)  /  1:55.4(23)  /  1:44.0(27)
#2 = 2:03.4(21) - 2:06.4(19) - 2:05.8(18) - 2:06.0(18)  /  1:52.6(23)  /  1:44.0(29)
#3 = 2:07.8(21) - 2:08.2(19) - 2:08.6(19) - 2:06.4(18)  /  1:52.8(22)  /  1:42.6(27)

3rd Rnd I purposely did not look at the Row Pace for first 3 min or so...tried to just go by feel and was pretty good!