Sat. WOD's

Saturdays are hit-or-miss all year long depending on peoples schedules. Even tougher as the summer months happen and it is nicer outside.

BUT...

We will try to have a weekend challenge (WOD) for everyone to try and then you can post or send me an email with how you did...
Good to compare/compete and get after it at least once a week.

BREHM sent out this little doozy for today:
I think he was programming my weaknesses to make me better, and I was not happy about it! But did it anyway!!!

Every 3 Minutes for 10 Rnds:
200m Run (Sprint)
10 Burpee Box Jump Overs (24/20)
*Work for a faster 200 pace...not really sprint (30s) but try to hit under 60s
Also...if you are not finishing the Burpees with more than 15s rest, lower the rep count of burpees

The above statements most likely only apply to me! Everyone else is in really good shape.

tb ~
50s / 2:20 (8 + 2 breathing)
58s / 2:14 (8 + 2 breathing)
57s / 2:20 (8 + 2 breathing)
58s / 2:06*
1:04 / 2:04*
1:05 / 2:02*
1:05 / 2:20 (8 + 2 breathing)
1:07 / 2:11*
1:07 / 1:57 (last 4 were jump-down - jump-up burpees)
* Did all consistent with no longer breaths at bottom... The 2 breathing meant at the bottom, on ground, I took 2-3 breaths then stepped-up
Burpees were all step-down / step-up burpees, until the last 4 for the day!
I jumped up on the box every time, not box step-ups.

CompTrain had this:
SEAWORLD
Every 5m for 6 Rnds:
10 Alt. DB Clean & Jerk
400m Run
100m Single DB Farmer Carry

Gonna have to give that one a try sometime as well...

Back...at Home

With CompTrain.
They have an at-home version (limited equipment) style workout...
M-T-W - F-S
Maybe do the TTT Throwdowns if we get a chance...

Today

eHARMONY
For Time:
30 S-A DB Deadlift (15 ea side)
30 DB Russian Swings
30 DB Goblet Squats
30 S-A DB Hang Squat Cleans
30 S-A Alt. DB Power Snatches
30 S-A DB OHS
Begining at the Start & OTM perform 5 Burpees

tb ~ 17:58 (90 total burpees in this thing too!)
Breakdown:
I used a 50# DB for DL - Swings & Goblet Squats then went to 35# DB
DL = 10-15-5+
RS = +5-15-10-
GbSqt = 10-12-8-
SC* = 6-9-6-9-
PS = 10-14-6+
OHS = +1-9-7-13
*Forgot it was HANG Squat Cleans and was touching the ground w/ DB...that wouuld have had it go a bit quicker if I had remembered!!!

Feelin' Quads

Mobilize and Jump Rope
2 Rnds:
10 Jumps Regular
10 Jumps Left only
10 Jumps Right Only
10 Speed Steps
10 D/U

Rested and did another set of Jump Ropes
-------------------------------
FIVE BELOW
AMRAP in 5m:
100 D/U Buy-in*
Max Reps of:
6 Lat. Burpees over DB
12 DB Front Squats (50/35)
~ 5min REST
AMRAP in 5m:
100 D/U Buy-in*
Max Reps of:
6 Lat. Burpees over DB
9 DB Thrusters (50/35)
~ 5min REST
100 D/U Buy-in*
Max Reps of:
6 Lat. Burpees over DB
6 DB Clusters (Sqt-Clean-Thruster) (50/35)

Drake (35#) ~ 3 Rnds (56 Reps) / 2 + 4 Reps (34 Reps / 35# / 50#) / 3 + 4 Reps (40 Reps)
tb ~ 2 + 6 Burpees (42 Reps) - 50# DB's
2 + 2 Thrusters (38 Reps) - 50# / 35# / 50# for the last 2 Reps
2 + 6 Burpees (30 Reps) 3 Clusters @ 50#, then 3 Clusters @35# in each set!!!
D/U were 60s or less for me... good pace, no more than one miss ever!
Burpees were TERRIBLEY S-L-O-W!!! All step downs w/ breathing at bottom...OUCH

Day after Murph...

Always a sore day, but tomorrow will be worse for the older folks like me...

Today...

Warm-Up ~ Mobilize

Flex Seal (At-Home version)
16 Rnds of Alt. Tabata (8 each)
1st = 20s Max Reps DBL DB Deadlift (50/35)
10s Rest
2nd = 20s Max Reps Abmat Sit Ups
10s Rest

2 Giant Sets of:
15 Left-Leg Glute Bridge
15 Right-Leg Glute Bridge
15 Weigthed (35# DB) Glute Bridge
15 Glute Bridge
60s Rest b/t Giant Sets

tb
DBL DB DL = 11-12-12-12-12-12-14-14
Abmat = 11-12-12-12-12-12-12-12

Those giant sets felt good...glutes, hams and low back!!!

Memorial Day Murph

Folks ... this is just not the same. We (humans) were made for relationships. Being together.
I miss you all very much! And our "base" has been the LHS Wt. Room, which we cannot be at.

Most did the "MURPH" on their own today...
1 Mile Run + (100 Pull Ups - 200 Push Ups - 300 Air Squats) + 1 Mile Run

As I get pics, comments & results, I will post...

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We did this down at Demitz Park (the one by the hospital).
We were thinking of UNPARTITIONED, meaning 100 - 200 - 300, but then settled on this rule:
MUST get 50 Pull Ups before any Push Ups (or Air Squats) can be aquired; then MUST GET 100 Push Ups before any Air Squats can be accumulated (while getting to 100 Push Ups you could do more Pull Ups if you like, but to "OPEN" the next excercise you must get 1/2 the reps of the previous.
Once you have 100 Push Ups in, you can partition any way you like.

Pre-Murph (2020)

Z.Wendt ~ 46:15
D.Biolo ~ 51:15
Carson Junemann ~ 60:59 (did Jumping Pull Ups x 2)
Block ~ 64:11 (mod. Pull Ups)
O.Nieman ~ 63:24 (mod. Pull Ups)
Garrett Junemann ~ 62:48 (lone puker afterwards!)
tb ~ 53:28 (75 Pull Ups, 100 Push Ups, then 10 AS + 5 Push Ups for 20 Rnds to finish off the Push Ups, then went 15 AS + 5 Pull Ups for 4 rnds, 25 AS then last set of Pull Ups + 15 AS to Run...)

POST-Murph (2020)

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

Adam Mallak did this... Only pics of after... He was so excited he forgot the pre-pics:
33:43 for time

Adam Mallek

Mallak Post-Wod Crew

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Shawn Brehm ~ 31:32 (Big PR!!!)
1st year I did the strength part of Comptrain before doing the Murph. Not sure if that was good or bad but I beat last years time by 3:22. 

2018 37:16

2019 34:54

2020 31:32

Brehm - POST Wod!

 UNFAIR...doesn't even look like he broke a sweat!!! BEAST!!!

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Daliege ~ (at his home) ~ 45:59
5 rnds of 10-20-30, then 6-10 of abnormal combos... to finish

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

Mark Krommenacker ~ 40:05

Mark Kromenacker

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Two Videos to check out on this Memorial Day...
Remember...Memorial Day we HONOR the fallen!!!
(Veterans Day we celebrate those who gave their service!)

Lone Survivor Murph (This is the scene from the movie where our boy MURPH, KNOWS he is going to get killed, but makes the choice to go radio for his crew anyway!!! The only place to get the SAT Phone to work was out in the open! He went anyway, because the life of his "brothers" was that important!!! And he says "Thank You" at the end of the radio conversation!)

The Fallen Soldier

New Guy

New guy...Nathan Skrotch (Drakes college roommate and track buddy) was here for a WOD...

30-20-10
Burpee
Push Ups
into...
10-20-30
Step Ups
Abmat Sit Ups

Drake ~ 12:27 (6:47)
Nathan ~ 13:22 (7:42)
tb ~ 12:48 (7:30)

Quick / Trap

This one was a trap...
You knew it from the start...
One of those WOD's where you just don't want to get started...

Warm-Up
Various Jumping Rope drills
Mobilize
800m Run
Mobilize some more
-------------------------
2-4-6 at easy to moderate pace
Burpees
DB Thrusters (lighter than workout wt)
---------------------
QUICK TRAP
For Time:
6-9-12
Burpees
DB Thrusters (50/35)
5 Minutes REST (exactly)
12-9-6
Burpees
DB Thrusters (50/35)

Drake ~ 3:08 / 3:02 (35# DB's)
tb ~ 3:50 / 4:59 (50# DB's)

Drake Breakdowns ~ 6's = 27-37 / 9's = 1:02-1:20 / 12's = 1:39 - 1:05
tb's breakdowns ~ 6's = 34 - 1:13 / 9's = 1:16 - 2:06 / 12's = 2:00 - 1:40

Birthday!!!

TODAY is Shawn Brehm's Birthday!!!

HAPPY BIRTHDAY OLD MAN!!!

Actually, we are only as old as we feel or allow ourselves to be!

It was awesome seeing everyone today on Zoom!!!

We did 50 Burpees for my B-Day, yesterday (Thanks Val, for organizing it!!!)
AND we stopped at 47 to wish Brehm a Happy B-Day today! Was perfect!!!

Warm-Up
47 Burpees... Happy B-Day Brehm
+
3 more Burpees (for 50)... Happy B-Day tb!
-----------------------
Then...

BEAR-This
For Time (12m timecap):
200' Bearcrawl (2 x 25' Fwd, 2 x 25' Backwards, repeat Forward & Backward)
60 Split Squat Jumps (rt = 1, left = 2, etc)
800m Run

Drake ~ 7:23 Splits ~ 2:15 / 3:32 (1:17) / 7:23 (3:51)
tb ~ 8:48 Splits ~ 2:25 / 4:36 (2:11) / 8:48 (4:12)

Murph Prep

Woke up today and had the email from Brehm...

More Murph Prep...

For Time:
1 Mile Run
100 Burpees
100 Cal Row (or 1 Mile Run)

Brehm ~ 

Mile = 6:50 (fastest in over 7 years and first mile ran this year.)

100 burpees = 6:15 (50-25-25)

100 cal row = 5:47

Total time = 20:27

Drake ~ 6:32 / 9:06 / 8:42 ~ 24:20
G. June ~ 6:44 / 9:48 / 8:37 ~ 25:25

Sunday AM
Ethan Tonn ~ 7:24 / 9:26 / 8:00 ~ 23:50 
tb ~ 9:15 / 10:03 / 9:36 ~ 28:54

worst part was I RAN the entire 1st mile and walked-jogged the 2nd with AT LEAST 10 Walks in there... and only lost 21 sec...
Need to suck it up and run faster or walk jog from beginning and get better!!!

Death by...

This is a standard-type workout of Every Minute On the Minute and you increase the rep scheme by 1 each time, until you can no longer accomplish the goal w/in the time limit

Death by...
DB Thruster + Front Squat (50/35)
REST 5-8min
10m Shuttle Run (today's standard is Down & Back = 1)

tb ~ 7 Thrusters & Front Squats...did not even attempt 8...mentally weak / 7 + 7.5 of 8

I really thought I  could make it to 10's on the DB Thrusters, but the quads were just burning up on these...
The 50's were tough!!! Getting breaths on Thrusters are always bad enought, now combine that with a tight Front squat position, I might as well have been holding by breath for 7 minutes...

Burpees Thursday...

Another day with the crew!

Today was different... a version of what we will do someday when all together again...

Warm Up
1-5-1 IGYG Burpees (25)

Then...
Sprints...

8 Rnds of this:
Max # of Burpees in 15s... There were 8 Groups so we got about 1:45-2m Rest b/t


THE workout we will try someday is:
15s - Max 25' Shuttle Runs
30s REST
15s - Max Burpees
90s REST
6-8 Rnds (this is a round every 2:30)

G.June - 8 & 9's
Drake - 8 & 9's
tb ~ 8-8-8-9-9-9-9-9

Run the Clock

Warm-Up
720 Speed Step w/ Jump Rope (btw - 720 Speed Steps is similar to 1 mile run)
4 x 180 (I tested some different ropes)
Started at 0:00, 4:00, 8:00 & 12:00...was roughly 2m to get to 180 each time...
Mobilize
-----------------------
RUNNING CLOCK
With a running Clock:
#1) 0:00 - 3:00 ~ AMRAP in 3:
21-15-9
Odd-Obj Bent Row
Bearhug/Goblet Squat (w/ Odd-Obj.)
3:00 - 4:00 REST
#2) 4:00 - 7:00 ~ AMRAP in 3:
21-15-9
V-Ups
Jumping Air Squats
7:00 - 8:00 REST
#3) 8:00 - 13:00 ~ AMRAP in 5:
21 * 15 * 9
Burpees
Sit Ups
* 200m Run
(So the AMRAP means that if you complete the 21-15-9, you begin again at 21...go till your clock runs out! The 60s b/t AMRAPs is your rest time!!!)

Drake ~ #1) ?? / #2) 9 V-Ups (81 Reps) / #3) 15 Sit Ups (72 Reps)...then he went on to finish too!
tb ~ 
#1) 9 Rows (81 Reps) (w/ 50# DB)

#2) 1 Full Rnd + 1 V-Up (91 Reps)

#3) 15 Burpees (57 Reps)...

Went on to finish... took me 7:37 to complete the entire 21-15-9 w/ the 200m runs!!!

Tuesday

Warm-Up ~ 
180 Speed Steps
800m Run
Mobilize & Stretch (15-20m)


50-40-30-20-10 For Time:
HR Push Ups
Alt. Standing Knee Raise (Lft = 1, Rt = 2)
No Push Burpee / Down-Ups / Sprawl (all the same = Burpee w/out chest to ground)

Drake ~ 20:35

tb ~ 21:15

7:02-13:12(6:10)-17:13(4:19)-20:17(3:04)-21:15(58s)

Time to Work

New week... Friday & Saturday Laziness needs to get CRUSHED!!!
Running + Legs for Warm-Up

I want to add into each day for a while PUSH UPS. Rather than Burpees...gonna try to get some serious #'s of HR Push Ups in throughout the day...(200-300 HR Push Ups)


Warm-Up
180 Speed Steps + 800m Run
Mobilize
Leg Blaster (20 AS+20 Lunges+20 Jumping Lunges+10 Jmping AS)
2m of each
Pigeon
Couch
Pike
-------------------------------------
Mash Up #50
For Time:
50 Air Squats
50 Sit Ups
25 HR Push Ups
25 Burpees
100 Step-Ups
25 Burpees
25 HR Push Ups
50 Sit Ups
50 Air Squats

90-90 x 5 ea way
90-90 w/ hip extension x 5 ea way
Back Scale x 20s Hold (ea side)
Hurdlers Stretch (1m hold ea way)

Daliege ~ 16:32
Drake ~ 17:25
tb ~ 18:48
AS @ 1:00 / 18:48 (1:20)
Sit Ups @ 2:40 (1:40) / 17:28 (2:00)
HRPU @ 3:30 (50s) / 15:28 (1:26)
Burpees @ 6:02 (2:32) / 14:02 (2:09)
Step-Ups @ 11:53 (5:51)

Even Lazier...

Ran a 1 Mile for Warm-Up...

Then struggled to get a workout I wanted...

I did this:
Lunge/Squat Matrix
Lunge Step Right
Lunge Step Left
Jumping Air Squat
Reverse Lunge Right
Reverse Lunge Left
Jumping Air Squat
Split Lunge Jump Right
Split Lunge Jump Left
Jumping Air Squat

5 Rnds L/S Matrix
25 HR Push Ups
3 Rnds L/S Matrix
15 HR Push Ups
3 Rnds L/S Matrix
15 HR Push Ups

Had to get going...

Either need to start with that or Leg Blaster Daily... Get Murph Ready!!!

Lazy Day

Just one of those days... Option Zoom meeting at 8:30 and was hard to get going...

Warm-Up
800m Run
Mobilize
-----------------
BUBBLES
AMRAP in 12m:
10 Burpees
25 D/U

Used a new "training" rope...for sure not as good as speed rope, but better on hard surface.

tb ~ 8 Rnds + 1 Burpee...
(1st rnd was 1:36...then never looked at clock till rnd 6 was complete...9:??)

Thursday Burpees

Warm-Up
1-5-1 - IGYG
-----------
IGYG STYLE
2-4-6-8-10-8-6-4-2
Then...
bit of rest...
1-2-3-4-5- Sprint 10 to finish!
8 Air Squats
4 Pike Sit Ups after every round except the 10 finishers!!!

Different...

Lots to do, but the WOD was just ONE Exercise!!!

Different...

Warm-Up

90 Speed Step Jump Ropes (easy)

60s Rest

90 Speed-Step Jump Ropes (Faster)

60s Rest

800m Run

Mobilize / Stretch (15-20min)

Pigeon Stretch (2 min ea side)

Lunge-style Thoracic Stretch (2 min ea side)

Couch Stretch (2 min ea side)

Hurdler Stretch (2 min ea side)

Child Pose (2m)

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

E2MO2M x 3 (6 minutes):

40s Farmers Carry Rt Hand

20s Rest

40s Farmers Carry Lft Hand

20s Rest

*Pick a heavy weight 50# DB is perfect) or really load a backpack, find something to carry like a suitcase (one side)

UNO (...meaning ONE)

For Time:

150 Weighted Step-Ups (Right foot up = 1, Left foot up = 2, Right foot = 3, etc) / Ideally 20-35-50#-70# , get heavy but not too heavy... Make it taxing!

*MUST Alternate feet for each rep!!!

**Be sure to stand up fully at the top of EACH REP!!!

***Carry weight anyway you like, can switch style during workout

  ... I chose 2 x 35# DB's and it cost me after those Farmers Carrys

COOLDOWN / POST-WOD

TAKE YOUR SHOES OFF (socks or bare feet for these):

12 (6 ea side) x 90-90 Hip Mobility

12 (6 ea side) x 90-90 Hip + Extension

3 x 20s (ea side) Back Scale (how coordinated are you?!?!)

tb - 50# for Framers Carry / 13:03 (2 x 35# DB for 150)

50@3:48 / 100@8:54 (5:06) / 150@13:02 (4:08)

24-36 / 10-20-20 / 32-18

More Murph Prep...Runnin'

Warm-Up

Roll-Out / Mobilize

4-6m Run (easy / 800m or so)

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

RUNNIN' Prep

10 x 100m Build-Ups (Jog 50m / 25 @ 60-75% / 25 @ 85-97%)

*think slow to fast ramp it up a bit every 20-25m

Rest as Needed

20m of 20s Run (good pace)

40s of Slow Jog/Walk recovery

*How far can you get???

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

STRENGTH Work

A1) 6-8 Elevator Push Ups (3s Pause on way down & up) - 30s Rest

A2) 10-12 Push Up w/ Shoulder Tap - 30s Rest

A3) 18 HR Push Ups AFAP

3 Sets of above (3m b/t Sets)

B1) 10-12 Band Pull Aparts (Palms Up) 15s Rest

B2) 10-12 Band Pull Aparts (Palms Down) 15s Rest

B3) 15-18 Banded Bent Over Row

3 Set of above (90s b/t Sets)

tb ~ 10x100 (Completed) / 2 Miles in 20m... Mostly walkin' for 40s

Those HR PU - 25s / 29s / 39s... Wow!

Ethan - 2.25 miles in Warm-Up & 10 x 100m  /  2.25 in the 20 min run... pacing was all over the place

TIME...

Gonna need some today!!!
Not hard, but long and sweaty 

Warm-Up

800m Run...

Mobilize

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

EMOM x 15m:

1 = 3-5 HSPU (or wall walks)

2 = V-Ups (30s work)

3 = 200' Shuttle Run (4 x 50') or 45 Speed-Steps (jump rope)

REST 3-5m

EMOM x 15m:

1 = 10-15 HR Push Ups

2 = 12-15 Sit-Ups

3 = 30s Max Reps Mountain Climbers

REST 3-5m

EMOM x 15m:

1 = 20 Wall-Facing Shoulder Taps

2 = 10-12 Deck Squats (roll back on back & Roll up to squat)

3 = 45 D/U (or 45 Speed Steps) 

tb

5 HSPU (each time)

16 V-Ups (each time)

45 Speed-steps

----------

15 HR PU each time

15 Sit Ups

40 Mnt Climbers (20 each leg)

-----------

20 Sh Taps

12 Deck Squats

45 D/U

BTW ~ May the 4th be with you!!! For all you Star Wars fans out there!

It's MAY...you know what that means!!!

Memorial Day is at the end of the Month...
Memorial Day Murph...

Get registered (if you want a T-Shirt & donate to a good cause!)...
HERE
Don't forget to put CrossFit WR as your affiliate (it won't pop-up, but you type it in anyways)

So Brehm sends out the WOD for the day...
"Time to get Ready..." let's do a 1/2 Murph and see how it goes

1/2 Murph
For Time:
1/2 Mile Run
50 Pull Ups
100 Push Ups
150 Air Squats
1/2 Mile Run

S.Brehm ~ 14:59

1/2 mile 3:19

Alternated 5-10-15 / 10-20-30

1/2 mile 3:29

I dislike running but getting better at it. Just need to find the right shoes. 

tb ~ 27:30
Run = 5:50 (0.6 miles)
No Rhyme or reason to what I did...wanted to get the Air squats out of the way, but those push ups got to be tough...
AS - 10-10-10-10-10 / 10 / 10 / 10 / 10 / 10 / 10 / 10 / 10 / 10 / 3-3-3-1
HRPU - 15 / 15 / 10 / 10 / 10 /15 / 10 / 10 / 5
Pull Ups - 10 / 10 / 10 / 10 / 3 / 4 / 3
Run-Walk = 6:17 (0.6 miles)

Well...for me it was a run-walk finish...as usual.
Mini-Goal for May... 1/2 mile to 1 mile run daily in the warm-up!!! Especially when we are not running w/in the workout!

Alone...

Drake hurt his back...let's hope it was only a muscle pull...
Another back surgery would be terrible!!!

Last round of BBT doing the Power Snatches...
Get tired - need to "feel" your body and back-off!!!
Working out is to keep us strong & healthy, not injure or hurt us!!!

Today...
Warm-Up
Mobilize...
Then... Jump Rope work:
50-40-30-20-10 ~ Speed Steps
10-20-30-40-50 ~ D/U
then...
Mobilize again
--------------
2 Rnds (#1 = easy thru it / #2 = AFAP)
4 DB Squat Cleans Lft
4 DB Squat Cleans Rt
16 D/U
8 HR Push Ups
16 D/U
4 DB Squat Cleans Lft
4 DB Squat Cleans Rt

2-4m REST...

ROUND-A-BOUT
For Time:
50 Single-Arm DB Squat Cleans (25 each arm, partition however you like)
100 D/U
50 HR Push Ups
100 D/U
50 S-A DB Squat Cleans
Scales & Subs:
DB Squat Cleans = Odd-Obj Squat Cleans
No Jump Rope = Line Hops (over & back is 1 rep)
Cannot get D/U= Speed Steps

tb ~ 20:29 (5:36 / 8:09 / 11:02 / 13:12 / 20:29)
6-6-6-6 in 1:45...then 6-6-6-8 in next 3:30...gassed!