Looooonnnnggg Time...

Well, Well... 

It has been a long time (almost 6 months) since the last post...

I will try to get back on posting, but no guarantees...

Had to post this one... It was the Annual 12 Days of Christmas WOD...

14th Annual to be exact!

That has been a long time as well...Lots of people have come and gone, some return from time to time, some have begun their own 12 Days" tradition!

We have now done a few years of coordinating with Appleton East (Coach Mark Krommenacker) and West DePere (Coach Chuck Brehm) on this endevor.

We did our today (Dec. 23rd), they are both going tomorrow (Christmas Eve Day) as they have school today!!!

Here was this years WOD:

12 Days of Christmas

1 Round of Cindy

2 (Wo)Manmakers (35#/20#)

3 Double Unders (Scale to 30 singles, if you need)

4 Burpee Box Jumps

5 Wall Balls

6 BB Court Shuttles (10m Shuttle / across = 1, back = 2)

7 Push Press*

8 Hang Power Cleans*

9 Deadlift*

10 OH Plate Walking Lunges (10 each leg / 45#/25#)

11 Pike Sit Ups

12 Inverted Burpees to a wall

*95#/65#

This year was especially challenging as there was Girls BB Practice...So we had to go up and down the stairs to get to the Upper Gym for some... This added more than just transition time and distance. Those stairs snuck-up on your legs throughout the workout. 

Also... Those Womanmakers were a sneaky little combo before the round of Cindy... 10 Push Ups felt like the 2nd half of Murph!!!

Results

Shawn Brehm ~ 47:50 (BEAST... just flew thru this thing. This guy is a human engine!!!)

Ethan Tonn ~ 40:33 10 Rnds completed and had to goto work! 

Mason Mitchell ~ 58:16

Keagan Christy ~ 58:30

Elise Moon ~ 58:42

Logan Felker ~ 59:45

Grace Mitchell ~ 59:57

Connor Bubolz ~ 58:01

Eryn Morrison ~ 63:26

Steph Derringer ~ 64:41  (I think these two loved the running and stairs the most!!!) 

Sunshine Broeren ~ 64:56 (I think these two loved the running and stairs the most!!!)

Carter Christy ~ 65:25

Teal Lucas ~ 65:38

Zach Wendt ~ 57:05

Drake Biolo ~ 68:27

Matt Schooley ~ 70:47

Val Tonn ~ 72:13 (11 Rnds... and finishing at home)

Carson Junemann ~ 72:32

Garrett Junemann ~ 71:49 (1st to see Pukie!!! Hit him on Rnd 9!)

Cade Stankowski ~ 74:18

Oliver Nieman ~ 76:30

Carson Derringer ~ 75:20

Justin Pyan ~ 76:00

Brian Daliege ~ 66:40

Lunar Gatez ~ 79:30

Eric Britnacher ~ ???

tb ~ 67:17

Before

WOD

After

West DePere Crew 2021

Appleton East Crew 2021

Back on...GAMES WEEK

CF Games begin this week...

Banded Perfect Stretch x 60s ea side

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

SKILL-BASED MOVE PRIMER

Every 3m x 3 (9m):

20 Cal Bike (15)

5 BB Back Squats w/ 2s Pause at Bottom

7 Down-Ups (Burpee w/o jump)

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

FRONT SQUAT WORK

Every 2m x 6 (12m):

2 x 1 1/4 Front Squat

*start at 65% 1-RM & build appropriately

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

CLEAN PRIMER

Every 90s x 4:

5 x Sotts Press

into...

EMOM x 4:

2 x Tall Cleans

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

SLOW PULL PWR CLEAN

EMOM x 8:

1 x Slow Pull Power Clean

1-4 = 65%

5-8 = 70-75%

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

LUNG CAPACITY

For Time:

60 Burpees to a 12" target

40 Thrusters (95/65)

20/15 Cal Bike

E.Moon ~ 2:10-1:59-1:52 / 115-125-135-145-150-155 / PVC / ??? / 10:26

Z. Wendt ~ 1:58-1:53-1:44 / 235-255-275-295-315-335 / 45-55-65-75/95-105-115-125 / ??? / 9:48

tb ~ 2:07-2:11-2:01 / 185-205-225-235-245-255* / 45-55-65-75/95-105-115-125 / SPPC = 165-165-165-165-175-185-185-185 / 13:14

LC

60 @ 5:42 (15@58s / 30@2:15 / 45@3:45 / 60@5:42)

8 -- 8 @ 7:20

6 -- 6 --- 6 -- 6 @ 11:27

1:37 Bike...

Wed 7-21-12

Banded Hams

2-3 minute Banded Scarecrow

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

2 Rnds:

15 Ring Rows

15 HR Push Ups

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

SKILL-BASED Warm-Up

3 Sets:

30s D/U Practice

15 V-Ups

12 Push Press (115#)

10 Pull Ups (fast & efficient)

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

Back Squat

E3M x 5 (15m)

6 @ 65%

4 @ 75%

2 @ 85%

1-2 @ 90%

1 @ 95%

---------

Max UB Reps @ 83%

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

3 Sets for Time:

20 Cal Row (15)

15 Burpees over Erg

60 D/U

15 TTB

20 Cal Bike (15)

3m REST b/t Sets

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

E.Moon ~ BS = 135-155-175-185(2)-200 / 11reps @ 175# / 5:37 - 5:10 - 5:21

Z.Wendt ~ BS = 295-335-380-405(2)-425 / 8reps @ 310# / 5:13 - 5:30 - 6:41

tb ~ BS = 225-265-2895-315-(2)-330 / 5reps @ 290# / 5:37 - 5:13 - 5:49

5:37 (53.3 / 1:30)

13:50 (46 / 1:26)

22:38 (59 / 1:17)

This week...July 21

Monday - 7.19

Mobilize

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

SNATCH PRIMER

E2M x 3 (6):

5 x Sotts Press (2111)

into...

E2M x 3 (6):

1 Snatch-Grip Push Press + 2 OHS

ZW ~ 45-55-60

Moon ~ 20-25-30

tb ~ 45-55-60

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

HANG SNATCH + SNATCH

E2M x 8 (16m):

1 Hang Snatch + 1 Snatch

build from 70%

ZW ~ 150-155-160-165-170-175-180-185

Moon ~ 55-60-60-65-65-70-70-75

tb ~150-155-160-165-170-175-175-175

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

METCON 

Every 90s x 3sets (18m):

1 = 5-7 Supine C2B (Chins)

2 = 20 Wall Ball (work for UB)

3 = 15 Push Ups (1011)

4 = 12-15 x Ab Wheel Roller

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

Tuesday - 7.20.21

Mobilize

2sets:

30s Monster Walk FWD

30s Monster Walk BCKWD

30s Monster Walk Left

30s Monster Walk Right

30s X-Planks

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

SKILL-BASED MOVEMENT PRIMER

E3M x 3 (9m):

10 Cal Row

4 Burpee DL

8 DB Front Rack Squats

ZW ~ 58s / 57s / 51s (50's)

Moon ~ ?? / ?? / ??

tb ~1:18 / 1:14 / 1:02 (50's)

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

TEMPO FRONT SQUAT

E2M x 6 (12m):

Build to a 1RM Tempo FS (32x1)

into...

E2M x 3 (6m)

2 x Tempo FS

90% - 85% - 80% of today's 1RM

ZW ~ 225-255-275-295-315-345 / 315-295-275

Moon ~ 110-120-130-140-150-160 / 145-135-130

tb ~ 225-245-255-265-295-280 / 250-235-225

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

CLEAN COMPLEX

E2M x 3:

2 Clean Lift-Offs + Pwr Clean (70-75%)

E2M x 3:

1 CLO + Clean (75-80%)

E2M x 3:

Clean (80-85%)

ZW ~ 155-185-185 / 190-195-205 / 205-215-225 ??? He may have been heavier

Moon ~ 100-105-110 / 115-120-125 / ???

tb ~ 155-185-185 / 190-195-205 / 205-215-225

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

FOURTY-FIVE

For Time:

45 Cal Row

45 S2O*

45 Deadlift*

ZW ~ (155#) 9:46 (1:58 / OTM x 9PJ @7:15 / 12-12-12-9 DL @9:46)

Moon ~ (75#) 10:47 (3:02 / 9:30 / 45 UB @ 10:47)

tb ~ (115#) 9:40 (2:26 / 15-9-9-8-4 / 30-15) 

Time...

7.12.21 ~ 

Mobility

Skill-Based Movement Primer

Every 4minutes for 12m (3 sets):

20(15) Cal Bike

3 x Air-Chair Swing Drill

10 Wall Ball Shots

ZW ~ 1:45 / 1:28 / 1:23

Moon ~ 2:00 / 1:46 / 1:37

tb ~ 2:06 (1:20) / 1:46 (1:07) / 1:37 (52s)

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

TEMPO FRONT SQUAT

Every 2m x 12 (6 sets):

2 x Tempo FS (32x1)

ZW ~ 245-265-275-285-295-315

Moon ~ 95-105-115-125-135-145

tb ~ 225-245-245-245-245

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

METCON

For Time:

50 TTB (40)

150 D/U (125)

500m Row

15 BMU (10)

ZW ~ 12:00

Moon ~ ??

tb ~ 9:32 (15-10-10 @ 2m / 25-40-30-30 @ 4:00 / 2:01 Row / 4-3-3 @ 9:32)

4-in-a-Row

Due to leaving town early, we got in an A-typical Thursday WOD...

Well...it was Fridays workout done a day early!!!

So Friday, REST DAY...

Warm-Up

45s Over Shoulder BB Hold (ea side)

2 sets:

30s Arm Circles

30s Bear Crawl w/ wrist stretch

30s Prone Plank

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

2 Sets:

Inclined Y-T-W's x 5 ea

10 Scap Push Ups

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

2m Run

60s Rest

2m AMRAP

6 DB Hang Cleans

30 D/U

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

SNATCH WARM-UP

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

BB CYCLING

3 Sets for TIME:

12 OHS (115#/75#)

9 Hang Snatch

6 Bar-Facing Burpees

90s REST

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

CHESTY BOX

50 C2B Pull Ups

25 Burpee Box Jump-Overs (30/24)

(50+ = 40/20 for Reps)

Can you improve from 5-28 (HERE)???

Libby ~ 1:00 - 58s - 55s / ???

Z.Wendt ~ 1:00 - 58s - 1:00 (12-6-3 all sets) / 5:53 (25 @ 1:13 / 50@ 3:27)

E.Moon ~ 1:10 - 1:08 - 1:09 (55#) / 6:27 (50 @ 4:15)

tb ~ 1:10 (12+9 UB) - 1:38 (12-9) - 1:29 (12+3-6) / 4:47 [10x4's @ 2:37 / 10@ 3:37 (1:00) / 11-20 @ 4:47 (1:10)]

Slower by 30s on the Pull Ups, but FASTER on BBJO by 30s on 1-10 & 27s on 11-20!!!

3rd

Here we go...

Hamstring Floss w/ Softball

Banded Scarecrow

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

SKILL-BASED MOVEMENT WU

3 Sets:

20 Cal Row

1-3 Ring MU*

6 Burpee Box Jump-Overs (30/24)

8-10 C2B Pull Ups* (Fast & Efficient)

*if you don't have one or both of these modify to some form of scaled work on them.

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

DEADLIFT

8 @ 55%

6 @ 65-70%

4 @ 75-80%

2 @ 85-90%

1 @ 90-95%

1 @ 95+%

When going after Max or near-max effort, if form is crumbling...stop and move on to next portion of workout. Otherwise...Go for it!!! 

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

21-15-12-9 for Time: (Past HERE)

Cal Row

Deadlift (155#/105#)

Moon ~ SBM WU - done / 105-130-145-170-190-210(PR) / 7:43 (105# DL)

Pyan ~ SBM WU - done / DL ?? 

Z.Wendt ~ 3:20 - 3:24 - 3:15 / 245-295-335-385-425-475!! / 6:39 (185# DL)

tb ~ 3:11 - 2:45 - 2:51 / 205-245-295-340-385-405!! / 6:09!! (155# DL)

57s Row / 7-7-4-3s @ 2:00

54s Row / 12-3s @ 3:58 (1:58)

44s Row / 6-6 @ 5:11 (1:13)

40s Row / 9 UB @ 6:09 (58s)

2 in a Row...

Here we go...

Warm-Up

Mobilize the Front Rack...

Then...

2 sets:

30s Lat & Hip Stretch (ea side)

30s Bridge-Up

-----------

5 x Leg Lift (ea leg)

10 x Floor Slides

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

8 x Muscle Clean + Front Squat + Shoulder Press

2 x 6 x Propulsion + FS + Push Press

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

CLEAN & JERK

Every 2m x 10 (20m);

55%-60-65-70-75-80-85-85+ - 85+ - 85+

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

THRUSTER INTERVALS (last done 5.25 - HERE)

Every 3m for 5 (15m):

20/15 Cal Row

6 (8 for ZW) Thrusters (115# / 75#)

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

METCON 

For Time:

15 Burpee Pull Ups

150 D/U

15 Burpee Pull Ups

150 D/U

Moon ~ 120# / 2 rnds in

Z.W - ??? / 1:09 / 1:07 / 1:05 / 1:06 / 1:06

tb ~ 135-150-160-175-185-195-205-205-215-215 / Below for Intervals / 9:14

Wrist was killing me for C&J

INTERVALS

1:13 (46.4)

1:10 (48.2)

1:09 (45.7)

1:12 (47.5)

1:06 (43.3)

METCON

15 BPU @ 1:45 

(2:10)

60-60-30 @ 4:20

(4:40)

15 BPU @ 6:45

(7:00)

45-15-15-75 @ 9:14

New Week...

WU

Mobilize Chest and Shoulders

then...

30s Prone Dead Hang

15 x Supine Band Pull Aparts

30s Supine Dead Hang

15 x Band/PVC Pass Thrus

30s Prone DH

5 Prone Walk-Outs

30s Supine DH

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

Burgener WU w/ Bar

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

SNATCH WORK

Every 90s x 2

2 x Snatch-Grip Push Press + OHS w/ 2s Pause at Bottom

Every 90s x 2

2 x High Hang Snatch (50-65%)

Every 90s x 2

1 x Hang Snatch (65-75%)

Every 90s x 4

1 x Snatch (75-85%)

Every 60s x 6:

1 x Snatch (80-90% - Across... Pick a weight that you are comfortable with, but not sure of)

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

AMRAP in 15m:

25 TTB

50' (25' for 50yrs +) HSW*

100' Front-Rack KB Lungewalk (35/20)

Moon ~ did 80# for the 6 then GOT 89# Snatch to finish

ZW ~ 6@ 195# / 2Rnds + 12 TTB (55# KB's)

tb ~ 95-115-125-135-145-155-165-170-175-180-185-185-185-185-185-185 / 2 Rnds + 28 Reps

25 UB / 3-3 / 25'-25' @ 5:07

9-9-7 / 2-2-2 / 25'25' @ 12:30

18-7 / 3

Where???

Does the time go....

I cannot keep up with the Blog and workouts...

Here we go with another attempt...

Mon & Tue last week were some bike/burpees etc...

Then Wed I did this

Friendly Fran (Masters Edition)

3 RFT ~ 

18 Thrusters (95#)

18 C2B Pull Ups

tb ~ 10:25

18 UB / 3-6-6-3 @ 2:55

9-9 / 6-6-3-3 @ 7:02 (4:07)

9-6-3 / 6-12 @ 10:25 (3:23)

FRIDAY ~ 6.25

Skill-Based Movement WU

Every 5m x 3:

400m Run

10 OHS (95/65)

8 TTB

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

SNATCH

Build to 75% 1-RM

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

CFGOQ #4 (Masters)

AMRAP in 10m:

10 Snatches*

60s Rest

10 Snatches*

60s Rest

10 Snatches*

60s Rest

Max Rep Snatches w/ remaining time

*Ascending Weights

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

DESIRE

Max Burpee Box Jump-Overs in 5m

ZW ~ 3:46-2:33-2:34 / (95-135-155-185) 8@185 / 54 BBJO

E.Moon ~ 3:17-3:01-2:51 / (45-55-65-75) 15@75 / 52 BBJO

tb ~ 3:26-3:08-3:07 / (75-95-135-155) 20@155 / 42 BBJO

Back on Track???

We will see if I can get these out daily...

Warm-Up...

did not do a good warm-up today and now my elbow is killing me... some old-age tendonitis 

3 Sets

10 x Symmytry Rows

10 x Plank Shoulder Taps

5 Scap Push Ups + 5 Push Ups w/ 1s Pause at Bottom

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

SKILL DEV.

3 Sets for Time:

20 Cal Echo Bike

6 Rope Pull Up Taps (3 ea way)

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

DEADLIFT

8-6-4-2-(1-2)

[50-60-70-80-90]

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

DL ENDURANCE

Every 9m x 4 Rnds:

9 DL

20 Cal Row

6 DL

20 Cal Row

3 DL

20 Cal Row

Off to 7-on-7...

ZW ~ 6:00 / 225-275-315-365-415 (2)

tb ~ 7:17 / 205-240-275-315-365(2) / 5:51 - 5:25 - 5:50* - 5:03

1:34-1:30-1:29 for Bikes / 

*rower did not start/reset for 2nd row on the 3rd Rnd so I guessed...to long too, cause I was pushing that one of course!

Past WODS

Weeks worth of WODS...

Tue 6.15

2 Sets:

10 Cal Bike

25' Duckwalk

5 Squat Progressions

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

Front Squat

1 Pause/Tempo + 2 Front Squats

3s Down & 2s Pause @ Bottom + 2 FSqt

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

Every 90s x 15m (10 Rnds):

1 Clean Lift-Off + Clean & Jerk

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

GRETL

10 Rnds for Time:

3 Clean & Jerk (135/95)

3 Bar-Facing Burpees

5m Timecap

Z.Wendt ~ XX / 255??? / 4:50

tb ~ 265# / 135-145-160-170-185-195-205-215-225-235 / 6:20

Rnd #1 @ 33s

Rnd #8 @ 4:50 ... did a sprint finish of Burpees & should have gotten back to bar, but choose to wait...

picked up bar to start Rnd 9 @ 5:10...

Summer?!?! Nope...last day of school...

Mobilize and Warm-Up

30s Pronated Dead-Hang

15 x Supinated Band Pull-Aparts

5 x Walk-Outs

30s Pronated Dead-Hang

15 x Pass Thrus

30s Supinated Dead-Hang

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

2 Sets:

8-10 x Arnold Press

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

SNATCH PROGRESSION

Every 90s x 3 Sets:

2 x Snatch Push-Press + OHS

Every 90s x 4 Sets:

2 x High-Hang Snatch

Every 90s x 4 Sets:

Hang Snatch

Every 90s x 4 Sets:

2 Snatch Lift-Offs + 1 Snatch

(Build to a Heavy Set today...Use these 15 Sets to build & "dial-in" on form)

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

MET-CON

For Time:

27-21-15

Calorie Row

OHS (135#/95#)

30' HS Walk* / 50' Bearcrawl at the start of each Round

* 2 x Wall Walk for every 15'

Daliege ~ ??? / 

Pyan ~ ??? / 

Z.W ~ ??? / 17:27 (135 OH Lungesteps for 27, then Back Rack for 21 & 15)

tb ~ 95-105-105-95-105-115-125-135-145-155-165-175-185-185-195 / 16:22 

4 Wall Walks began each rnd

Row = 1:34  /1:05 / 0:55

OHS = 18-9 / 12-9 / 15UB

WFCA Clinic Weekend

Usually in March, but due to...well...you konw...Wuhan Virus, we moved the clinic back...

Not the best time of year, but at least we are at the clinic...live and in-person!

About 1/2 the people here due to school year wrapping up, spring sports in the middle of seasons and summer getting going...

This is what I sent "the crew" to do:

Warm-Up

10 x Y's - T's - W's

Grab a 5/10# Plate:

10 x Bicep Curl & Press w/ both arms

10 x Bicep Curls w/ Arms out to side of shoulders (T-Bicep Curls)

10 x Bent-Over Delt Row

10 x TEMPO Air Squat (3s Down - 3s Bottom Hold - 1s Up - 1s Breath at top)

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

Skill Based Primer

Every 5m x 3 (15m):

400m Run

10 Pwr Snatches

8 OHS

(75#-115#...choose a light wt and add if you want)

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

STRICT OH PRESS

5 @ 70%

3 @ 75%

2 @ 80-83%

2 @ 80-83%

2 @ 85%

2 @ 85%

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

Every 5m x 6 Rnds (30 min)

MAX Cal Bike in 60s

(4m Rest)

I had FULL intention of doing this at Big Dane Collective (the Home-away-from-home when in Mad-town).

I did the Warm-Up and was going to do the primer...

Then they had this:

tb ~ 135-155-185 / 205-225-235-255(miss)-255! / Wendt and I in the 15m AMRAP got 4 Rnds! He never let up, and I tried to go as much as I could for him!!!

T.Wendt was a beast, running the 2nd 200 and immediatley coming in as we did Alternating SB Over Shoulders (as opposed to 10 reps for me, then 10 Reps for him). So literally the only rest he had was my 10 Reps of SB Bearhug Squats and my 200m Run...

Was a great WOD!!!

Deads

Banded Hamstring Floss x 60s ea

Banded Scarecrow x 2-3 min

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

PRIMER

3 Sets for Times:

25 Cal Row

3 x Ring MU or Strict Pull Ups

6 x Clusters (75-135#)

6 x Bar MU or Kipping PU

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

DEADLIFT

8 @ 50%

6 @ 60%

4 @ 70%

3 @ 75-80%

3 @ 75-80%

3 @ 75-80%

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

DEADLIFT STAMINA

Every 4 Minutes x 4 Rnds (2:30 work:1:30 rest):

Against the 2:30 clock perform:

500m Row

Max Reps DL to finish

(leave 90s to rest before the end of the 4m)

DL = tb = 155-185-225-255 / Wendt = 185-225-255-275 / Moon = 135-155-165-185

Dalige ~ 3 rnds

Pyan ~ 3 rnds

Ladick ~ 3 rnds

Z. Wendt ~ ?? / ?? / ?? 95-105-115 Clusters / Heavy on DL / 

185 = 10

225 = 10

255 = 6

275 = 5

Moon ~ 3 Rnds / No DL / 

135 = 4

155 = 6-2

165 = 5

185 = 1-1

tb ~ 5:00 / 4:09 / 4:34 Clusters @ 95# / 200-240-275-295-315-315 / 

155 = 1:55 Row & 8

185 = 1:52.1 Row & 13

225 = 1:52.5 Row & 3-3-3 (9)

255 = 1:54.2 Row & 6

Day after Murph

Always tough...but after we go moving it was alright...

Banded Lat

200m Run

Banded Perfect Stretch

200m Run

5 x Hawaiian Squats (ea leg)

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

Pause Front Squat

Build to 3-RM (33X1 tempo)

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

CLEAN WORK

E2M on 2M x 12m (6)

2 x Clean Lift-Off (2s Pause @ Patella) + 1 Pwr Clean + 1 Jerk

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

BB CYCLE

Every 2:30 x 10m (4):

20 Cal Bike

5 Hang Pwr Cleans ... Start w/ 65% & Build

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

ROPE BURN

5 RFT ~ 

80 D/U

10 Burpee Box Jump Overs*

Nieman ~ 205# / 

Z.Wendt ~ XX / 135-155-185-205-215-235 / 185-185-195-205 / 

tb ~ 240# / 135-155-170-185-205-220 / (1:24)165-(1:20)175-(1:26)175-(1:25)185 / 

Rope Burn ~ I just did Burpees and was still slow... 13:34

MDM 21

It is here... Memorial Day Murph...

Check out the past HERE...

Also the actual blogposts (if available) are linked to the dates on that page...

this is our 11th Annual MDM...

We did it at the park last year...

So...

MURPH

For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

Ladick ~ 44:45

Cort Halbur ~ 47:27

Carson Junemann ~ 53:43

Garrett Junemann ~ 48:11

Pyan ~ 64:35

Daliege ~ 40:51

E.Tonn ~ 42:30

Oliver Nieman ~ 56:17

Max Nieman ~ 72:48

Britt ~ 44:55 ??

Felker ~ 1 Mile run + her workout

Elise Moon ~ 41:10

Erin Moon ~ 42:50

Z.Wendt ~ 55:26 (2K Rows / 55# KB DL subbed for Air Sqt / Non-Partitioned)

D.Biolo ~ 57:03

tb ~ 52:00

CrossFit WR Pre-WOD

Kromenacher & Crew (A.E.)

Brehm Family

CrossFit WR Post-WOD

Quick...

Gonna take some strategery today...

Goal is as fast as possible...NOT BIG SETS & resting...

Warm-Up/Mobilize

T-Spine Pulse on bench - 60-90s

then...

15 x Floor Slides

then...

25# Plate

25' OH Carry

10 x Goblet Squats

25' Farmer Walk (Lft)

8 x OHS

25' Farmer Walk (Rt)

6 x G2O

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

SEATED SHOULDER PRESS

5 @ 60%

3 @ 70%

1 @ 80%

7 @ 65-70 %

7 @ 65-70 %

7 @ 65-70 %

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

CHESTY BOX

For Time:

50 C2B Pull Ups

25 Burpee Box Jump-Overs (30/24)

Daliege ~ XX / 8:24 (4:30)

Ladick ~ 55-70-85-65-65-65 / 6:54

Pyan ~ XX / 8:45 (feet on bar)

O.Nieman ~ 70-90-115-95-95-105 / 7:34

E.Moon ~ 45-55-65-50-55-55 / 9:02

tb ~ 95-115-125-95-105-105 / 5:14 (2:07 / 3:37 [10] / 5:14)

BIKE INTERVAL

20 Rounds of:

30s Bike for Cals / 30s Rest

tb ~ 203 Cals / (1-5 = 48 / 6-10 = 101 (53) / 11-15 = 149 (48) / 16-20 = 203 (54))

Rare...

...Thursday WOD.

We had Breakfast of Roses yesterday and it threw the whole day off...

So decided to lift today...

Warm-Up / Mobilize

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

DEADLIFT

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 75%

2 @ 80%

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

21-15-12-9 For time:

Cal Row

Deadlift (155#)

Pyan ~ 135-165-190-205-225 / 

tb ~ 200-240-275-300-315 / 6:43

58s / 17-1-1-1-1 @ 2:10

45s / 12-1-1-1 @ 4:10 (2:00)

32s / 9-1-1-1 @ 5:47 (1:37) 

28s / 9UB @ 6:43 (56s)

Day #2

MURPH is coming...

Monday, May 31st ~ 8am

CrossFit WR

Mobilize / Banded Perfect Stretch / Banded Lat Stretch

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

FLOW

3 Rnds:

10 cal Bike

25' Duckwalk

5 Deep Squat Progressions

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

PAUSING FRONT SQUAT

Take 15m to find a 2-RM Pausing Front Squat (33X1)

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

POWER CLEAN

Every 2m x 6 (12m):

1.1 x Power Clean (65-75%)

*Drop and reset w/in 10s

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

MET CON INTERVALS

Every 3m x 5 (15m):

20 Cal Row

6 Thrusters (115#)

tb ~ 135-185-225-245-265 (missed #2) - 255! / 165-175-185-195-205-205 / 

1:26 (54s)

1:22 (49.6)

1:24 (51.5)

1:24 (56.4)

1:13 (45)

New Cycle...

Mobilize / Banded Pec / Banded Hip Flexor / Ankle Stretch

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

SNATCH WORK

Every 90s x 3:

Snatch Balance + 2 OHS

Into...

Every 90s x 3:

High Hang Snatch x 2 (50-60%)

Into...

Every 90s x 3:

Hang Snatch x 1 (65-80%)

Into...

Every 90s x 3:

1 Pausing Snatch (2-3s pause at 2" below knee)

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

AMRAP in 15m:

25 TTB

25' HS Walk (sub 25 Nose-to-Wall Shoulder Touches / 6 Wall Walks)

100' DBL KB Front Rack Lungewalk (35#)

Dalaige ~ ?? I thing 3 rnds

Ladick ~ ??

Pyan ~ ??

tb ~ 2 Rnds & 60' LW (finished in 17:00)

Re-Do...

Did this on April 16th...

Hang Clean + Jerk

2014 Regionals (Masters Version)

HERE (Down on the FRIDAY spot...

I forgot it had a timecap of 20m... b/c I finished it anyway...

So...

Mobilize / Hip Hinge Work

then...

10 Single-Arm KBS (ea arm)

50' Bottoms Up KB Walk (ea arm)

5-10 Windmills (ea arm)

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

PC Warm-Up

5-7 Muscle Cleans 

5-7 Front Squats

5-7 Propulsions

5-7 Press

3-5 Hang Clean + Jerk

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

Clean & Jerk Ladder

EVERY 90s until failure:

Hang Clean + Jerk

Men +10# each time / Women = +5# each time

If you cannot get 5 sets in, then stay where you are at until you get 5...

(I had to start at 185#)

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

2014 Regionals WOD #4 (Masters Version)

21-15-9-6-3 For Time:

STRICT HSPU

Front Squat (155#)

Bar-Facing Burpee Jump Overs

(*20m Cap)

Daliege ~ 95-115-135-145-155-175 / Did 21's & maybe 15's w/ Push Ups & 135# 

Ladick ~ XX / Did 21's (and maybe 15's w/ Push Ups & 95#)

E.Moon ~ 75-80-85-90-95-100-105-110-115-125 (missed the jerk)-125! Got it!

tb ~ 185-195-205-215-225-235! / 27:14 (10s faster, but way slower at the 20m mark...

Last time I had 126 (9 FS in) at the 20m mark... then finished at 27:24...

This time I was more like 117 (9 Strict HSPU) at the 20m mark...

Those STRICT HSPU are just slow for me!!! 2's & 3's...

7-7-4-3 / 11-7-4 / 21 @ 8:36 [8.2s/r]

2-3-3-3-3-1 / 15 / 15 @ 17:43 (9:07) [12.2s/r]

3-2-2-2 / 9 / 9 @ 22:37 (4:54) [10.9s/r]

2-2-2 / 6 / 6 @ 25:49 (3:12) [10.6s/r]

3 / 3 / 3 @ 27:17 (1:28) [9.2s/r]

Canoe Trip

Mobilize...

Get some Deadlift work in...

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

Double-Double

For Time:

3 Rounds:

10 Deadlifts (225#/155#)

5 Muscle Ups

Directly into...

3 Rounds:

20 Wall Balls

10 Burpee Box Jump-Overs

Daliege ~ 13:35 (w/ 5 Pull Ups + 5 Dips)

Pyan ~ did 1st 3 rnds (5 Pull + 5 Push)

E.Moon ~ 13:19 (1st 3 @ 5:32 w/ 5 Pull Ups + 5 Dips)

tb ~ 17:34 (7:41... 10 + 3-2 / 7-1-1-1 + 3-2 / 4-3-1-1-1 + 3-1--1 that last MU took 60s...tried and failed then had to rest a bit longer) 

Those BBJO ... sheesh...

WB were 14-7 / 7-7-6 / 8-7-5

Morning Lift after Late Track

Moon just ran her PR in the 400m Dash yesterday in the Track meet (1:02)...

AND was in the Wt. Room, ready to get after it this AM...

My first comment..."PR and can't wait to get a workout in huh?"

There is a fine line for Trained, overtrained and undertrained...

You need to know your body...know the progression of your sport, when you want to peak, etc.

Well...Mobilize and hit some strength this AM...

Mobilize for 15m

then...

FLOW

2-3 Rnds 

20 Cossack Squats (10 ea way)

10 Nose to Wall shoulder shifts

10 Air Squats

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

Every 90s for as long as can:

1 Deadlift + 1 Clean + 1 Hang Clean

*begin 75# under your Clean PR ... Add 10# each rnd for men & 5# each rnd for women

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

MET CON

3 RFT ~ 

25 TTB

5 G2O (185#)

30 Nose-to-Wall Shoulder Touches

E.Moon ~ 75-80-85-90-95-100-105-110-115-120-125-130-130

tb ~ 170-180-190-200-210-220-220 / 12:06

TTB - 18-7 @ 57s / 18-7 @ 5:01 / 15-5-5 @ 9:39

5 G2O ~ Singles - 2:44 / 6:41 / 11:09

30 N2W Shoulder Touches ~ UB - 3:42 / 7:42 (4:00) / 12:06 (4:24)

Cycle Start...

Mobilize

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

Burgener WU

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

Every 90s x 9m (6 Sets):

1 Snatch Balance + 2 OHS

(for form/tech vs. heavy wt)

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

Every 2m x 12m (6 Sets):

1 Pausing Snatch + 1 Snatch

Pause 1s @ 2" below Knee... DROP the snatch and then get back to bar for 2nd Snatch

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

20m to Find 3-RM Back Squat

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

INTERVAL TRAIN

Every 2m on 2m for 24m (4 Sets):

1 = 30 Cal Row

2 = 8 Burpees + 1-3 Bar MU

3 = 50 D/U + 12 Alt. Front Rack Reverse Lunges (95# / 6 ea leg)

tb ~ 95-115-125-135-145-145 / 135-145-155-165-175-185 / 315# / 4 Rnds Done...

BS was as heavy as I have been in a while...Two weeks ago I got 290# FS for 3 out of 4 Reps in AGOQ for the OPEN... so this was a bit disappointing... BUT it is heavier than I would have thought all at the same time...

Last rnd was brutal...

Rows = 

1:28.9 (29-29-30)

1:34.1 (24-29-40)

1:32.3 (21-28-42)

1:44.6 (30-33-41)

ALT WOD for Pyan/Ladick/Daliege:

4 Rnds:

20 Cal Row

25 Alt. DB Snatches

15 Cal Bike

90s Rest b/t

Pyan ~ 3:36 / 9:15 (4:08) / 16:00 (5:15) / 22:56 (5:26)

Ladick ~ 3:55 / 9:20 (3:55) / 14:40 (3:50) / ??

Daliege ~ 4:00 / 9:20 (3:50) / 14:19 (3:29) / 19:19 (3:30)

Murph Prep...

Warm-Up/Mobilize

3 Rnds Cindy

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

Then...

600m Run (3 outdoor laps)

6 Rnds Cindy

400m Run (2 outdoor laps)

4 Rnds Cindy

200m Run (1 outdoor lap)

2 Rnds Cindy

E.Moon ~ 16:45

Daliege ~ 17:52

Ladick ~ 17:53

tb ~ 21:52 (600/6 @ 11:00 / 400 (2:05)/4 @ 19:00 / 200 (1:03)/2 @ 21:52)

Hump Day Chipper

Mobilize

then...

CLASSIC CHIPPER

For Time:

80 Wall Balls

60 Cal Row

40 TTB

20 Burpee Pull Ups

10 Strict HSPU*

*sub whatever you need here!

Daliege ~ 14:43

Ladick ~ 15:25

E.Moon ~ 15:29

tb ~ 20:29 

WB = 16-8-8-8-8-8-8-8-8 @ 4:31

Row = 4:05 (actual row time...not transition)

TTB @ 13:02

Burpee PU @ 17:20 (slow pace but bigger breaks 4--4--4--5--3)

St. HSPU @ 20:29 (3-3-2-2)

Quick...

...well...quicker...

But still a grinder type...

Mobilize & Warm-Up

then...

3 RFT ~ 

40/30 Cal Bike

15 STRICT Pull Ups

~ EXACTLY 3M Rest b/t rounds

tb ~ 4:52 / 7:52-11:38 (3:46) / 14:38-18:33 (3:55)

Bikes:

3:37 (no other stats)

2:44 ~ HIGH = 78rpm - 506 Watts / AVE = 64rpm - 291 Watts

(Pedaled 10s FAST - 20s easy) 

2:37 ~ HIGH = 81rpm - 560 Watts / AVE = 65rpm - 305 Watts

(15s FAST - 15easy - 10s FAST - 20 easy)

I am finding some Hard(Fast) / Easy(slow) pace type stuff works better for me on Rower and Bike than trying to maintain a faster pace overall...

Have to dive back into run-walk on longer workouts and see what that does...

MURPH is coming!!!

DONE...

AGOQ is over with...

Not bad and not sure I would have done much better if I did the workouts spaced out over the 3 days...

157th overall... Not bad and happy with a top-200 finish!

I was 244 in the OPEN so that is an improvement!

Those dang 20m Capped workouts... they are designed to go a bit longer, and those are my nemesis!

I would have thought my highest finish would come from strength (4-RM Front Squat @ 121) but as it turns out... the last WOD with heavier than normal OHS (strength of mine) combined with Burpee Box Jump-Overs (not so hot for me) was it...

12-9-6 of OHS @165# and 30" Burpee Box Jump-Overs...

Finished that in 6:36 and 71st OVERALL...

Today... Mobilize and Row

10 Sets of:

400m Row

2m Rest b/t sets

Dailiege ~ 6 sets

Ladick ~ 6 Sets

tb ~ 1:28.5 / 1:23.1 / 1:23.6 / 1:22.5 / 1:26.2 / 1:22.2 / 1:24.3 / 1:23.5 / 1:25.7 / 1:22.6

I messed around with Damper settings and it was at 3 that I was most smooth and consistent...

ALSO... 3 Faster Pulls and 3 "Breathing" Pulls was my best combination that did not tire me out by the finish... 

19-21 s/m was the pace for the most part...

On Damper 5 I had to pull a bit more (27-30 s/m)... Pulled a 1:22.2, but barely was able to hang on to that pace... Two rounds earlier, I pulled a 1:22.5 at Damper 3 doing 3/3 style...must have had a better sprint start there!

Age Group Online Qualifiers

This weekend was the Age-Group online Qualifier...not that I will qualify, but to see how I can finish.

Timeframe is a bit different this year... NORMALLY they list the workouts and all scores are due by Sun/Mon...

Release of all workouts on Thursday at 2pm...THEN...

Workouts #1 & #2 are due by Friday at 2pm...

#3 & #4 are due by Sat. at 2pm...

#5 is due by Sunday at 2pm...

I have class Friday night and all-day Saturday so I will have to get in 1-4 before I leave on Friday (& be sure to have 1 & 2 done by 2pm Friday...

So I thought...what the heck... do them all!!!

Here is how I did it:

Thursday ~ 3pm - AGOQ #4 / 6pm - AGOQ #3

Friday ~ 7am - AGOQ #5 / 9am - AGOQ #1 / 1pm - AGOQ #2

I am tired!!! BUT...got them done!!!

Now we see how it goes... Finished the OPEN in 244 Overall

Now we will see if I can finish in under the 200 spot in AGOQ...

I will be pleased with UNDER 300, but really would like under 200...

 

Here are the AGOQ Workouts:

AGOQ #1)

5 Rnds for time:

15 HSPU

15 DB Shoulder to Overhead (50#)

15 Cal Row

(20 Min Cap)

AGOQ #2)

For Time:

60 GHD Sit Ups

6 Rope Climbs (15')

60 Alt. Single-Leg Squats

(20 Min Cap)

AGOQ #3)

For Time:

75 Cleans (135#)

300 D/U's

(15 Min Cap)

AGOQ #4)

20m to find:

4-RM Front Squat

AGOQ #5)

For Time:

12-9-6 of

OHS (165#)

Burpee Box Jump-Overs (30")

(10 Min Cap)

tb ~ 4 Rnds + 3 Reps / 126 Reps (60-6-60) / 13:04 / 275# / 6:36

REST / Active...but rest

Started with some active WU...

Got 5 Rnds Cindy in...

Daliege, Ladick & Moon did a warm-up then this:

MET CON

3 RFT ~ 

400m Run

35 Air Squats

7 Power Clean (135/95)

Daliege ~ 135# - 10:34

Ladick ~ 115# - 9:32

Moon ~ 95# - 10:43

Push It

Mobilize and Warm-Up

5 Rnds Cindy (easy Pace)

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

Power Cleans

Every 2m x 18 (9sets):

3 x 60%

3 x +

3 x 65%

2 x 70%

2 x +

2 x 75%

1 x 80%

1 x +

1 x +

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

MET CON

For Time:

20 Cal Bike

21 Thrusters (105#)

20 Cal Bike

21 Thrusters

....REST till 10:00 on the clock and begin:

For Time:

15 TTB

20 HSPU

30 C2B Pull Ups

20 HSPU

15 TTB

Moon ~ 80-85-90-95-100-105-110-115-125 (135 - - 145! PR)

tb ~ 155-165-175-185-195-205-215-225-235 / 7:52 / 19:38 (9:38)

1:42 Bike / UB @ 3:10

2:28 Bike / 9-6-6 @ 7:52

---------

UB TTB @ 24s

8-7-5 @ 3:11 (2:47)

6-6-6-6-6 @ 6:00 (2:49)

7-7-6 @ 8:54 (2:54)

UB TTB @ 19:38 (44s)

AGOQ -

It is the week... Age-Group Online Qualifier week...

I will not qualify, BUT...we will see where I can finish in the Age-Group!

Mon - Tue Workouts...

Wednesday Rest

Thursday - Release at Noon and TEST

Friday AM - TEST

Sat - REST

Sunday - TEST

Monday AM - TEST (if not all due on Sunday)

Mobility 

5 Rnds of Cindy

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

FRONT SQUAT

EMOM x 5

2 x 60%

2 x 65%

2 x 70%

1 x 75%

1 x 80%

60s REST

Every 2 Minutes x 10m (5):

1 x 85%

1 x 85-90%

1 x 90+%

1 x 90+%

1 x 90+%

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

20m AMRAP

20 Cal Row

20 Wall Ball

20 Burpees Over Bar

Pyan ~ FS = 215#

Daliege ~ FS = 215# / AMRAP 3 Rnds (4:30 per rnd)

Ladick ~ AMRAP = 3 Rnds (4:15-30 per rnd)

These guys would have made 5 Rnds...

tb ~ 155-175-200-210-225-245-255-265-275-290 / 4 Rnds + 3 Reps 

4:48 / 10:03 / 14:51 / 19:49

WB = 20UB / 12-8 / 8-6-6 / 6-6-8

One Week...

...till Age-Group Qualifiers!

Let's see what happens.

Warm-Up

Hip Hinge Work

then...

10 x Single-Arm KB Swings

50' "Bottoms-Up" OH KB Walk

5 x KB Windmill (kneeling)

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

HANG SQUAT CLEAN

Take 10m to build to a Mod/Heavy 1 Rep of Hang Squat Clean (75-80%)

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

TEST #1

For Time:

40 Burpee Box Jump Overs (24"/20")

25 HSPU

40 OHS (95/65)

15 Bar Muscle Ups

....Immediately into...

TEST #2

7 Minutes to find a 3-RM of HANG SQUAT CLEAN

tb ~ 175# / 18:28 / 205#

BBJO @ 4:49

HSPU @ 9:55 (5:06 / 6-6-6-4-3)

OHS @ 14:22 (4:33 / 15-15-10)

BMU @ 18:28 (4:06 / 6-4-5)

Grind...

Warm-Up

2 Rnds ~ 

60s Squat Rocks

30s Prone PVC Pass Thrus

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

FLOW

EMOM x 10m (5 Rnds):

1 = 45s Bike

2 = 30s Gymnastics Move*

*Pick One

Donkey Kicks to Wall

Wall Facing HS Hold

Wall Facing HS Weight Shifting (not shoulder taps)

HS Weight Shifting

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

MET CON

For Time:

42/30 Cal Bike

42 Wall Balls

30/20 Cal Bike

30 Wall Balls

18/10 Cal Bike

18 Wall Balls

~ REST EXACTLY 5m...then...

For Time:

800m Run

30 Alt. DB Snatch (50/35)

800m Run

30 Alt. DB Snatch (50/35)

Ladick ~ 11ish

Pyan ~ 16:22

Daliege ~ 10:58

Moon ~ 10:30 / 14:09 (29:39 Total Time)

tb ~ 13:51 / 14:57 (33:48 Total Time)

Feeling...

Skipping the Strength Yesterday made todays Dead-Stop Front Squat feel waaay better...

Warm-Up

Band Asst. Hip Flexor

Band Asst. Perfect Stretch

Glute Activation

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

4 Rnds of Increasing Intensity

10 Alt. DB Snatches (25-35)

2 Wall Walks

300m Row

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

DEAD STOP FRONT SQUAT

EMOM x 6 ~ 1 DSFS @ 95% of the 1-RM

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

POWER CLEAN/FRONT SQUAT COMPLEX

Every 2 minutes on 2 minutes x 3 (6m):

2 Power Cleans + 1 Front Squat (70-75%)

immediately into...

Every 2 minutes on 2 minutes x 2 (4m):

1 Power Clean + 1 Front Squat (80-85%)

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

GYM CONDITIONING

7-6-5-4-3-2-1

Ring MU

Power Clean & Jerk (75% BWT*)

*if 75% BWT is MORE than 75% of your 1-RM, then do the LESSER of the 2 Weights!!!

Pyan ~ Worked up in DSFS... then had to go...

E.Moon ~ 145# / 95-100-105-115-125 / 15:12 (95# / Jumping Bar MU to support)

tb ~ 265# / 185-195-205-215-225 / 13:41 (145# C&J)

5-3 + 7s @ 3:05

3-3 + 6s @ 6:09 (3:04)

3-2 + 5s @ 8:52 (2:43)

4 + 5s @ 11:00 (2:08)

3 + 3s @ 12:20 (1:20)

2 + 2s @ 13:05 (45s)

1 + 1 @ 13:41 (36s)

Quick...well...relatively quick

Forgoing the Strength today...

Mobilize...

2 Rnds:

200m Run

60' Farmers Carry (Rt) + Waiters Carry (Lft)

250m Row

60' Farmers Carry (Lft) + Waiters Carry (Rt)

3-5 Squat Progression (Squat + Reach Rt + Reach Left + OH then Up)

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

CONDITIONER

EMOM x 21 (7 Rnds):

1 = 4 Burpee Box Jump-Overs + 20 D/U

2 = 4 Burpee Box Jump-Overs + 5 OHS* (135#)

3 = 4 Burpee Box Jump-Overs + 6 TTB

* Adjust as needed

Goal is to clear the BBJO as fast as possible...not just to "make-it-through" the workout...

If you have to adjust reps/wt for anything...do that & try to keep intensity up and give yourself +10s rest before next minute...

Ladick ~ ?? OHS... 2 Rnds

Pyan ~ 95# OHS... 2-3 Rnds

Daliege ~ 95# OHS...done

tb ~ Did it but skipped set #5 of OHS (breathing), then went to 3 reps for 6 & 7...

I was good with Jump Down/Jump Up Burpees for first 3 sets, on set 4 I started to step, still Jump for BJ...that slowed me down considerably... NO Intensity whatsoever once I started to STEP...

The HR would spike 30s or so AFTER I dropped the OHS...just as Burpee Box Jumps would hit rep #2 or 3 in next minute...MAN this was tough!

Nancy-ish....

Thursday was a TEST of 100 Burpees for time... 2nd week of it...

Everyone got better...

Pyan is going to break 10m next week or the following!

E.Tonn did it in 5 & a half minutes !?!? CRAZY-FAST!!!

Today...

Warm-Up

Mobilize

Arm Slides on Floor...

2-4-6-8-10-8-6-4-2 Burpees (IGYG Format)

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

Warm-up for Squat Clean Thrusters...BB

5-6 Muscle Cleans

5-6 Propulsions

5-6 Front Squats

5-6 Press

5-6 Thrusters

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

CLUSTER LADDER

For Time (10m Cap):

9 @ 60 (135)

7 @ 70 (155)

5 @ 75 (185)

3 @ 80 (205)

1 @ 85 (225)

If the wts are MORE than this % of your MAX...adjust accordingly

Must change your own Weights!

-------------------- 

NANCY-ISH

3 RFT:

400m Run

10 OHS (155/115)

*Idea is heavy LOAD on OHS / adjust to FS if needed, but get Heavy!

@ the 15m Mark...

For Time:

3 Legless Rope Climbs

150 D/U's

2 Legless Rope Climbs

100 D/U's

1 Legless Rope Climb

50 D/U's

Val ~ Nancy-ish w/ Front squats (35#) 10:34

Ladick ~ 9:50 @ 95-105-115-125-135-145

Daliege ~ 9ish Min @ 95-115-125-135-155

E.Moon ~ 9:35 @ 75-85-90-95-105 / 8:12

tb ~ 9:58 / 10:10 (OHS UB) / 9:11 (60-30-30-15-15 / 45-30-15-10 / 50 UB)

9 @ 1:08

7 @ 3:40

5 @ 7:00

3 @ 8:53

1 @ 9:58...started at 9:45

Rest needed...

Staying away from the strength stuff today...

JERKS & PUSH PRESS were on for strength...wrist is hurting, so I skipped these.

Warm-Up

Mobilize

2 Sets:

10 Wall Squats

10 Plank Fwd Taps (Rt)

10 Plank Lateral Taps (Rt)

10 Plank Fwd Taps (Lft)

10 Plank Lateral Taps (Lft)

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

FLOW WU

EMOM x 12:

1 = 10-12 Cal Row

2 = 10 Burpees

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

CONDITIONER

25-20-15-10 for Time:

Cal Row + Cal Bike

keep the clock running...

@ the 15:00 mark...begin:

3 Rnds For Time:

20 Wall Ball

15 TTB 

50' HS Walk*

* 10 Wall Walks or 30 Nose-to-Wall Shoulder Taps

Daliege / Pyan / Ladick did the 12m + first couple rnds of the Row + Bike

E.Moon ~ 10:10 (20-15-10-5) / 16:19 (HSW)

tb ~ 10:51 / 30:18 (15:18)

25 @ 1:10 / 2:10

20 @ 58s / 1:48

15 @ 49s / 1:17

10 @ 29s / 44s

20 / 6-6-3 / 2 Wall Walks + 10 Sh.Taps + 2 Wall Walks + 10 Sh.Taps + 1 Wall Walk

8-7-6 / 9-6 / 2+10+2+10+1

9-6-5 / 12-3 / 2+10+2+10+1

Sore...Tight...

Starting to feel sore/tight... will keep an eye on it...

That DSFS felt waaay heavier today... but then the PC+FS felt better

Just noticing more soreness in wrist, hip and knees

Warm-Up

Range of Motion Drills (Active Mobility)

10 Clamshells

10 Fire hydrants

10 Cross Under Lunges (ea way)

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

FLOW

Increasing Intensity for each Rnd

AMRAP in 10m:

6 Single-Arm Devils Press (ea Arm / 35-50#)

15s ISO Hold on Rings (top)

200m Run

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

DEAD-STOP FRONT SQUAT

Every 45s for 8sets:

1 x DSFS (92-94%)

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

POWER CLEAN + FRONT SQUAT COMPLEX

Every 2m for 18m (9sets)

1-3 = 3 Power Cleans + 1 Front Squat

4-6 = 2 Power Cleans + 1 Front Squat

7-9 = 1 Power Clean + 1 Front Squat

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

HEAVY METCON

For Time:

10-8-6-4-2 Ground-2-Overhead (155#)

8-6-4-2-1 Ring Muscle Ups

Meant to be heavy from the go... Should be all singles for G2O, break up sets of RMU as needed

Moon ~ DSFS 135 (1-3)-140(4-8) / 65-75-85-95-105-115-125-130-135 (PR!!)

tb ~ DSFS 245 (1-4) / 255 (5-8 - missed #5) / 145-155-165-175-185-195-205-215-225 / 16:45

All Singles on the G2O

10 @ 2:30 / 2-2-2-2 @ 5:30

8 @ 8:00 / 3-2-1 @ 10:18

6 @ 12:00 / 3-1 @ 13:47

4 @ 15:02 / 2 @ 15:58

2* @ 16:20 / 1 @ 16:45

Had to put gloves on for RMU and used 30-45s rest before even starting them after G2O

*Kept Gloves on for those two singles...

Monday WOD

I had to do 100 Burpees and leave... Workout in afternoon when I get back...

Snatch Skill

Every 90s x 6 sets

2 Snatch Press from Recieving (Sotts Press) + 2 Drop Snatchs

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

SNATCH Lift-Off + High-Hang Snatch

Every 90s x 8 sets:

2 Snatch Lift Offs (2s Pause @ patella) + High-Hang Snatch

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

BACK SQUATS

5-3-1-8-8-8

8's @ 75% (bit more than last week)

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

EMOM x 18m:

1 = 12 Cal Row

2 = 8 Thrusters (95#)

3 = 20 D/U + 6 C2B

Pyan ~ BS @ 225-240-275-235-240-240(10) / 2 Rnds of EMOM

Daliege ~ 165-185-205-185 (Back!?!?) / looseed up during EMOM

Ladick ~ 165-185-205-185-185-185 / 

tb ~ 55-65-75-80-80-80 / 95-105-115-125-135-145-145-145 / 235-265-300-265-265-265 / EMOM was good...WOW!

Catch-Up

I thought I was 1-day behind...

Looks like I did not post for WEDNESDAY last week either...

Actually have Wed / Friday + Saturday workouts to report on...

Wednesday...

EMOM x 20m:

1 = 12 Cal Bike

2 = 6-10 reps of (Choose one)

Pull Ups / Strict Pull Up / C2B / Strict C2B

SPLIT JERK

3-2-2-1-1-1-1

PUSH PRESS

3 x 5-6

Dalige / Pyan / Ladick did the EMOM

tb ~ 6 Strict C2B / 135-160-175-185-195-195-205-205 / 175 PP

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

FRIDAY

Hang Clean & Jerk Ladder

Pick a wt and add 10# every 90s... Heavy, but make sure to get minimum of 5 rnds in...

2014 Regionals (Masters Version)

21-15-9-6-3 for Time:

STRICT HSPU

Front Squat (155#)

Bar-Facing Burpees

Pyan ~ ?

Daliege ~ ?

tb ~ 185-195-205-215-225-235(miss) / 27:24 (126 reps at 20m)

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

Satuday

BB Cycling Conditioning

For Time:

50 Cal Bike

25 Power Snatches (135#)

50 Cal Bike

tb ~ 13:39 (5:24 / 3-3-3-3-singles / 4:05)

TESTING DAY...

These days SUCK!

All-School testing for kids and have to be on the ball with this all-day!

So...workout could be split or just shorter...

Warm-Up

Mobilize / Stretch

20 Reps each:

Monster Walk Fwd / Bckwd

Lat. Monster Walk Lft/Rt

Air Squats

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

FLOW WU

400m Run 

10 OHS

5 Toes to Rings

15 Burpees

10 OHS

5 TTR

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

DEAD-STOP FRONT SQUAT

EMOM x 6 @ 90% from last weeks 1-RM

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

POWER CLEAN + FRONT SQUAT COMPLEX

Every 90s x 9 (13:30):

1-3 = 3 Power Cleans + 1 Front Squat (55-65% 1-RM)

4-6 = 2 Power Cleans + 1 Front Squat (65-75%)

7-9 = 1 Power Clean + 1 Front Squat (75-85)

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

Pyan ~ no DSFS / worked up to 185 on Complex

E.Moon ~ 135 DSFS / 

tb ~ 245-245-245-250-250-250 DSFS / 135-145-155-165-175-185-195-205-215

Later today (maybe):

METCON

3 RFT:

25 TTB

5 Ground to Overhead (185#)

50" HSWalk*

*5 Wall Walks for every 25' or 15 Nose-to-Wall Shoulder Touches for every 25'

Monday-Monday...

Warm-Up

3-4m Hip Opener (2m per side of Couch Stretch w/ glute squeeze)

10 Burpees

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

Nasal Breathing

5 Cal Bike - Arm's Only

30s Banded Ankle Distraction (ea foot)

5 Burpees

5 Cal Bike - Leg's Only

60s T-Spine Hold

5 Burpees

5 Cal Bike 

5-8 Hawaiian  Squats (ea leg)

5 Burpees

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

SNATCH BALANCE

Every 90s for 9m (6 Sets):

1 Snatch Balance + 2 OHS

(working for speed under and form)

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

SNATCH WORK

Every 2m x 16m (8 Sets):

1 Slow-Pull Snatch* + 1 Snatch

(work to be heavy here... 

*3s from ground to mid-thigh, then explode)

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

BACK SQUAT STRENGTH

(2-3m Rest b/t Sets)

5 @ 65-70%

3 @ 75-80%

1 @ 85% 

8 @ 75%

8 @ 75%

6-8 @ 75%

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

CONDITIONER

EMOM x 21 (7 Rnds):

1 = 8-10 Burpee Box Jump-Overs

2 = 8-10 Alt. DB Snatch

3 = 10-13 Cal Bike

Ladick ~ worked up in snatches / 165 for BS / 5 rnds conditoner

Pyan ~ worked up in snatches / 225 for 8's BS / conditioner - did 100 Burpees

Daliege ~ worked up in snatches / 185 F.Sqt for 8's / conditioner 5 rnds

Tonn ~ did the conditioner - Bearcrawl sub for BBJO...

tb ~ 95-95-115-115-135-135 / 135-135-145-145-155-155-165-165 / 225-255-290-255-255-255(8)

Conditioner - 7 BBJO @ 30" Box / 8 Alt. DBS / 10 Cal Bike (HR was at 17 for 6s after bike)

Quarterfinals...workout.

Quarterfinals begin for many today... Age-Group Online Qualifier...

a few weeks out...

Let's get ready...

Warm-Up

Mobilize

5 x Inchworm + Scap Push Ups + Press Up

10 x Alt. Leg Reverse Lunge w/ Stretch (Twist)

20s x Plank Walk

then...

2 sets:

2m Bike (70-75% RPE)

10 HR Push Ups

----------

3-5 Sets:

30s x Bike or Row (90% RPE)

60s Rest b/t Sets

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

EMPTY BB SQT Warm-Up

3 Sets - OHS x 5 (try to narrow grip each time a bit)

2 Sets - Tempo Front Squat x 5 (2210)

2 Sets - 1 1/4 Front Squat x 5

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

FRONT SQUAT STRENGTH

20m to find your 4-RM Front Squat

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

QUARTERS #1

For Time:

3 Rnds for Time:

10 Strict HSPU*

10 DB Hang Power Clean (50/35)

50 D/U

EXCACTLY 60s REST

3 Rnds for Time:

10 Kipping HSPU*

10 DB Shoulder to Overhead (50/35)

50 D/U

*No HSPU scale to feet/knees on box / Got them but not super strong reduce to 6 Reps

Bike = (Ave RPM's - Max RPM's - Cals)

Pyan ~ Rowed 3 Rnds (39s/m / 41s/m / 43 s/m)

Ladick ~ Bike 4 rnds / 165# FS

Daliege ~ Bike 3 Rnds (92-98 / 85-91 / 88-96)

Moon ~ Bike 5 sets / 155# FS (with a "touch" of help...solid 145# for sure!) / 14:46

tb ~ Bike (81-88-11 / 84-88-13 / 86-91-15 / 82-85-13) / 255# FS / 16:50

Qtrs #1 ~ 6 Strict HSPU / 8 Kipping HSPU's all else was Rx

6-2 / 10 / 43-7

3-3 / 10 / 50

3-2-1 / 10 / 50 @ 5:39

6-2 / 10 / 15-15-30 

6 @ 10m Mark (Suppose to be the Cap)

rested about 30-45s then decided to finish...

2 / 6-4 / 30-20 @ 13:??

5-3 / 7-3 / 50 @ 16:50

OXYGEN!!!

I need air!!!

Sheesh...time to breath today! 

Two Parter for me today...

6-7:30 AM then 3rd Hour for the 4m Interval Session

Warm-Up

2 Sets:

60s Squat Rocks

30s Prone PVC Pass Thrus

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

Banded Sotts Press x 30s

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

GYMNASTICS WU

2 Rnds @ 75%

40 Cal Bike

HS Walk 75' or 12 Wall Crawl

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

GYMNASTICS CONDITIONING

EMOM x 12 (3 Sets) for Reps:

1 = Target Reach + Bar MU (45s)

2 = D/U (45s)

3 = TTB (30s)

4 = Push Press @ 105#/80# (30s)

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

4M INTERVALS

Every 4m Perform (4-6 Rnds):

15-20/12-15 Cal Bike

15-20/12-15 Cal Row

15-20/12-15 Burpees

Record individual Round Times

Adjust reps as needed to leave 30-60s Rest

Daliege ~ 4 Rnds of the 4m Intervals

Pyan ~ 2-3 Rnds of the Intervals

Moon ~ 4m Int = 3:33(15) / 3:36(15) / 3:23/3:23/3:3:10/3:03 (12's 3-6)

tb ~ 3 Target+MU / 70-66-75 D/U / 17-17-18 TTB / 13-14-16 PP / 

4m Int = 

3:48 (17-17-15) - 1:27 / 1:03 / 6-6-3s

DEAD-STOP!!!

GREAT DAY for a workout!

Warm-Up/Mobilization

30s ea of:

Banded Hip Flexion

Banded Perfect Stretch

Banded Hip Rotation

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

Glute Activation (I did 30-20-30 of this)

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

SKILL WU FLOW

(Try to Nasal Breath / slowly increasing intensity thru the rounds)

5 Rnds:

20 D/U

3-5 Peekaboos (Ring Swings to MU position

10 Air Squats

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

DEAD-STOP FRONT SQUAT (HERE / HERE...but don't drop the bar to finish!)

Take 10-15 Minutes to establish a 1-RM of Dead-Stop Front Squat

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

Clean & Jerk

Every 2minutes: for 12 (6 sets):

1 & 2 @ 60%

3 & 4 @ 65%

5 & 6 @ 70%

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

METCON

A) 15-12-9 For Time (but keep the clock running):

Cal Row

Thruster (95#/65#)

Toes-2-Bar

At the 12:00 Mark...begin:

B) For Time (12m Cap):

8 DB Thrusters (50#/35#)

7 Ring Muscle Ups

8 DB Thrusters

5 Ring Muscle Ups

8 DB Thrusters 

3 Ring Muscle Ups

tb ~ 

D-S F.Sqt - 135x3 / 185 / 205 / 225 / 245 / 275(miss) / RPR & 275!!!

C&J - 145-145-160-160-175-175

A) 7:31 / B) 9:11 (breakdowns below)

A)

47s Row (2:58 / 3.9s/r)

44s Row (5:37 [2:39] / 4.4s/r)

36s Row (7:31 [1:54] / 4.2s/r)

B)

36s

3:08 (2:32)

4:01 (53s)

6:45* (2:44

7:33 (48s)

9:11* (2:38)

*these were a full 60s b/t the finish of Thrusters to the start of RMU!!!

I just could not get my breath after the Thrusters!!!

Then with 1st & 2nd Hour Class I did:

EMOM x X Burpees

1st = 10-10-10-5-10-10-10-5-10-10 (90)

2nd = 10-10-6-10-10-6-10-6-6-10 (78)

100...

Burpees a Day!

Come on gang... if you have not started, it is not to late to begin...

When? Today...tomorrow...JUST START!

The first 5 days are the worst...

Saturday...I attempted 100 in-a-row... 13:33 for time... Mostly step-down / step-ups, but varied some jump-downs & jump-ups in there... Just slow and controled...

Sunday... I did 1-10-1 with 5-8 breaths after completing a round... ALL jump-down/jump-up!!!

Rounds 1-6 were easy...lots of rest...then it got spicy. I could feel the soreness of the previous 3 days of Burpees!!!

Today... Warm-Up

10 Burpees

Mobility Prep

OH Movement Prep

2 Set:

200m Run

60' Farmers Carry + Waiter Carry

250m Row

60' Farmers Carry + Waiter Carry

5 Deep Squat Progression

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

SNATCH PROGRESSION

3-4 Sets:

2-3 Tall Snatches

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

SNATCHES

Every 2m (8 sets / 16m):

2 x 1 High-Hang Snatch (60-65%)

2 x 1 Hang Snatch (70-75%)

2 x 1 Low-Hang Snatch (80-85%)

2 x 1 Snatch (85%-90%)

--------

POWER SNATCH

EMOM x 6:

1 Power Snatch (70%)

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

BACK SQUAT

5 @ 65-70%

3 @ 75-80%

1 @ 85%

2-3 minutes Rest

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

RISE & SHINE

Every 10m x 3 (for time):

400m Run

8 Burpee Box Jump-Overs (24/20)

16 Pull Ups

24 Wall Balls

26 Cal. Bike

Pyan ~ worked the Snatches / had to go...

Daliege ~ worked Snatches / Dead-Stop F.Squat = 185# / 7:33 / 6:53 / had to go...

tb ~ 125-125-145-145-165-165-175-185 (175) / 145 across / 240-275-315! more than 85%!

8:08 - 3:20 Run & Burpees / 12-4 / 15-9 / 2:07 bike

8:23 - 3:25 Run & Burpees / 8-4-4 / 24 UB / 2:41 bike

8:44 - 3:35 Run & Burpees /  6-6-4 / 6-6-6-6 / 2:14 bike

Experimented with the 2nd & 3rd Set... 2nd Set to the UB WB thinking I could still bike OK...NOPE!

Then went for more breaks in Rnd #3...hoping to keep HR down... approx. 6 breaths b/t sets thru the WB...

Good Friday...

Today is Good Friday... 

The day that Jesus was put to the Cross!!!

So why is it good?!?!? Well...fortunately for us, unfortunately for Jesus... No Cross, No Crown!

HE loved each and every one of us so much that He gave Himself up for our sake...so we could be saved!

God gave His only son!

Brehm did this workout today...

The Jesus WOD

There are some variations of this workout, but it is a good one to reflect on during this day.

We did this:

Warm-Up

2-4-6-8-10 (IGYG) Burpees... 30 in for the day!

Band Assisted Hip Flexors

Band Assisted Lat Stretch

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

2 Sets:

Banded Monster Walk

Banded Lateral Walk

Banded Air Squats

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

BULGARIAN SPLIT SQUATS

3 Sets of the following:

Bulg. Split Squats x 8 (tempo 3010)

then...drop DB/KB's and go directly into

Dynamic Bulg. Split Squats x 12 (10X0)

60s Rest...Perform w/ Other Leg

RAN b/t Sets

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

QUICK INTENSITY

For Time:

50/35 Cal Bike

30 Single-Arm DB Hang Clean & Jerk (15 ea arm)

(50#/35#)

Elise M ~ BSS Bwt / 4:45 (35# / 3:10 bike)

Pyan ~ BSS Bwt / 6:04 (35# / 3:59 bike)

tb ~ 2x35KB 1st Set, then a single 35# for 2 & 3 / 5:55 (50# / 4:07 bike & 9L-9R-6L-6R)

100 Burpees Completed!

WTH?!?!?

How long do we have to go?!?!?

Sheesh...another one!!!

Warm-Up/Mobilize

5m to roll out Hams, Glutes & QL

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

Leg Swings Fwd/Bckwd

Leg Swings Laterally

30s of Frankenstien Walking

30s KB Sumo DL

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

HAMSTRING BLAST

Is as few sets as possible:

75 Sumo DL (tempo = 1111, approx 4 sec per lift)

Load so an appropriate wt for yourself...

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

SWEAT SESSION

3 Rnds for Time:

1000m Row

800m Run

100 D/U

Pyan ~ 135# @ 8:48 (15-15-15-10-10-10) / 42:27

E.Tonn ~ 135# @ 6:40 (25-25-15-10) / 33:35

Elise M ~ XX / 36:5??

tb ~ 165# @ 8:40 (15-15-15-15-15) / 36:46

Loooong

That Echo Bike is tough training...

Warm-Up/Mobilize

2 sets:

45s Banded Pec Stretch/Distraction (ea side)

45s Banded Lat Stretch/Distraction (ea side)

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

DB Flyes w/ stretch 8-10

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

STRENGTH Accessory

Every 2m x 18 (3 sets)

1 = 20 steps x Death March w/ KB/DB

2 = 6 x Turkish Get-Ups (3 ea side)

3 = 30-45s Plank Hold (ea side)

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

MAX REP CONDITIONING

With a Running Clock...

5m to complete:

50/35 Cal Bike

Max Reps HR Push Ups

~ 2m Rest...

@ the 7m Mark...

REPEAT the Above...

@ the 15m Mark...

5m to Complete:

50/35 Cal Bike

Max Reps of Down-Ups (Burpee w/o Jump)

~ 2m Rest

@ the 22m Mark...

REPEAT the above

@ the 30m Mark...

5m to Complete:

50/35 Cal Bike

Max Reps Air Squats

~ 2m Rest

@ the 37m Mark...

Repeat the Above...

Elise Moon ~ 26-15 / 14-14 / 33-30

E.Tonn ~ 35-28 / 20-13 / 35-34

Pyan ~ (40cal) - 13-13 / 6-8 / 16-20

tb ~ 30-21 / 13-14 / 25-43

Bike times = 3:51-4:02 / 3:55-4:02 / 4:11-3:39

Early AM

Invictus is using this as a deload week...

2nd time in the 2021 CF Open that I have been 1-and-done!

Last week with 21.2... Just didn't need to hurt that much to gain a few seconds...

Now THIS week with 21.3 & 4 ... Satisfied with results!

CF Open season is the yearly "test" to see where the fitness level is at, but also to see where you stack up in your age group...community and everyone doing this together adds to the workouts.

NOW the OPEN is over...we wait final results, later this week.

For now...continue training...

Warm-Up/Mobilize

2 Sets:

Band Assisted Hip Flexor - 45s ea leg

Band Assisted Lat. Stretch - 45s ea arm

into...

2 Sets:

20 FWD/BKWD Banded Montster Walks

10 Banded Lateral Walks (ea way)

10 Banded Air Squats

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

3m Assult Bike (Nasal Breathing)

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

THE EAGLE

8 Rnds for Load (and time):

8 KB/DB Front Rack Squats

20m Farmers Carry

*DO NOT put Wts down for the entire 8 Rnds

~ SO, pick a wt you think you can hang onto...

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

Auxiliary Work

2 Sets:

20 Banded Bicep Curls

30 Banded OH Tricep Extensions

E.Tonn ~ 35# KB (4:10)

Pyan ~ 35# KB (5:35)

tb ~ 53# KB (6:35)

This got spicy quickly...mental toughness!!!

Spring Break...

Well...looks like I forgot to post about the Friday WOD...

Here it is...

CrossFit OPEN 21.3 & 21.4... Nice little finale of a workout...

21.3

For Time:

15 Front Squats (95#/65#)

30 Toes 2 Bar

15 Thrusters (95#/65#)

~ 60s REST ~ 

15 Front Squats (95#/65#)

30 Chest 2 Bar Pull Ups

15 Thrusters (95#/65#)

~ 60s REST ~ 

15 Front Squats (95#/65#)

30 Bar Muscle Ups

15 Thrusters (95#/65#)

(15m TimeCap)

21.4*

Complete the following for MAX load:

1 Deadlift

1 Clean

1 Hang Clean

1 Jerk

(7m Time Cap)

*time for this begins immediately after the completion of 21.3!

Elise Moon ~ 135 Reps (12:04 tiebreak) / 110# Complex (missed 120#)

Erin Moon (big sis) ~ 135 Reps (?? tiebreak) / 155# Complex (I think...)

Pyan, Ladick, Daliege all did this one modified...

Z.Wendt ~ 161 Reps (26 BMU) / 245#

S.Brehm ~ 151 Reps (16 BMU) / 155# (PR!)

tb ~ 149 Reps (14 BMU) / 220#

CF OPEN FINALE

Well...tomorrow is 21.3 announcement!

New announcement time...2pm our time!

They want Europe to be awake, as they have been watching from Midnight to 3am when the LIVE announcement has been on (London to Moscow)

Now they will get it from 7pm (London), 8pm (Berlin), 9pm (Johannesburg, South Africa), 10pm (Moscow)...

WE will see it at 2pm!

Gonna be interesting for the US of A...lots could get the test in on Thursday (if they wanted to) with a re-test on Monday AM... Unless they move up the submission to Sunday (which I doubt)...

Warm-Up/Mobilize

2 Sets:

45s Band Asst. Lat (ea side)

45s Band Asst. Hamstring (ea side)

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

2 Sets:

10 Cal Bike

10 Bird Dogs

10 Deadbugs

3 Dragon Flags

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

DEADLIFT + ROMAINIAN DEADLIFT

4 Sets:

9 Deadlifts (21x1) + 6 RDL's (4011)

BB or KB's can be used

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

Aerobic Flush

AMRAP in 40m:

500m Row

400m Run

30 Cal Bike

20 Russian KB Swings

15 HR Push Ups

Daliege ~ no DL / 2 Rnds in 20min

Ladick ~ no DL / 2 Rnds in 20min

Pyan ~ no DL / 1 Rnd + Run in 20m

tb ~ Alt. w/ BB-135 & KB-55 / 4 Rnds + 12m Row

Row / Bike Times

1:54 / 2:42

1:56 / 2:37

1:57 / 2:53

1:57 / 2:43

Thrusters!!!

Time to prep... 

Not only has there not been a CrossFit Open without Thrusters in them since 2012...There has not been a CrossFit Open without Thrusters in as the LAST workout up until 2020. That's right, last year was the first time since 2012 that Thrusters were NOT in the final workout, but they were in 20.2 as DB Thrusters.

What will it be? Thrusters, TTB, Pull Ups...who knows the mind of Dave Castro

Will it be a third couplet, or will we do something different, more...

My guess is that we will have some sort of a two part workout...

Buy-In for time & something more...

Finish with strength...

Who knows

Today...

Warm-Up/Mobilize

400m Run

Banded Perfect Stretch - 60s ea way

Banded Lat 60s ea way

400m Run

5 Over/Unders

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

BB Warm-Up

5 Clean Pulls

5 Muscle Cleans

5 Front Squats

5 Sotts Press

5 Hang Clean & Pwr Jerk

5 Clean & Split Jerk

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

3-Position Hang Clean + Jerk

4 Sets:

3-Pos. Hang Clean + 1 Jerk

High-Hang / Mid-Hang / Low-Hang

Rest As Needed

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

METCON

3 Sets:

20 Cal Bike

6 C2B Pull Ups

20 Cal Row

10 Burpees Over the Rower

20 Thrusters (95/65)

6 Pull Ups

3 Minutes Rest b/t Sets

E.Moon did the metcon ~ 7:03 / 7:25 / 7:55

Pyan ~ 135-145-155-165 / No MetCon

tb ~ 185-185-200-200 / 6:16 - 6:44 - 7:08

Bike-Row-Thrusters = 1:19 - 1:05 - 20 UB / 1:19 - 1:09 - 20 UB / 1:43 - 1:21 - 6-9-5

Monday Re-Test...

Not this one folks!!!

21.2 (17.1) was a brutal WOD for me...

BURPEE (hip hinge)...Box Jump (hip hinge)

DB Snatch (hip hinge)...

Low back was numb again! Not hurt, just used for 225 reps...

That was no fewer than 675 (hip hinges) for this guy! Including the "extra" hip hinges due to breaks and having to rebend to get DB that was A LOT on the low back...

Feeling remarkably well today, but want to be able to give the best effort for the final OPEN WOD on friday.

ALSO... Val was back in the house! Good to have her back. Now we need to be safe and keep things at a level of fitness NOT fatigue (which causes injury)! 

Remember our goal in the wt. room and with CrossFit is to gain fitness so every other aspect of our life can be lived to the fullest! 

Warm-Up/Mobilize

Deep Squat Progression (Russian BB Maker with Reach Over) x 5

Glute Activation x 5 ea (Hip Thrusts)

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

KB Hip Flexor x 5 ea side

Hip Hikes x 6-10 ea side

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

TEMPO FRONT SQUAT

Every 2m x 10 (5 sets):

3 @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

then...

1 Tempo FS + 2 Front Squats @ 80-85%

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

Burgner Warm-Up

SNATCH

Every 2m x 20m (10 sets):

1 Snatch

begin at 55% and climb

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

FEEL THOSE ABS

AMRAP in 15m:

9 Push Press (105/75)

15 GHD Sit Ups / TTB

21/16 Cal Row* (200m Run sub)

Ladick (the ninja) ~ Snatch = ?? / 6 Rnds + 4 Reps (200m Run)

Pyan ~ 115-135-155-175-185 & 175 / Snatch = 155 / 4 + 4 Reps (pike sit ups)

Daliege ~ 115-135-155-175-185 & 175 / Snatch = 155 / 5 Rnds + 9 Reps (200m Run)

Val ~ 3 Squats each w/ bar / Snatch Form / 5 + 15 abs

tb ~ 170-185-200-215-225 & 225 / 115-135-145-155-165-165-175-185-185-185 / 5 Rnds

GHD & 1:03 Row

TTB & 1:04 Row

GHD & 1:06 Row

TTB & 1:09 Row

GHD & 55s Row... w/ 5s to spare in time, but could not get to bar for a PP!

21.2...

Which is really 17.1...First done HERE

One of my worst workouts in the OPEN...

First time I got 199 Reps... redid the following Monday and got 215 Reps...

The WHOLE workout is 225 Reps, so I was close... ALSO I was 4 years younger!!!

Not happy about this WOD!

21.2 (17.1)

For Time (w/ a 20 minute cap):
10 Alt. DB Snatch (50/35)
15 Burpee Box Jump-Overs (24/20)
20 Alt. DB Snatch
15 Burpee Box Jump-Overs
30 Alt. DB Snatch
15 Burpee Box Jump-Overs
40 Alt. DB Snatch
15 Burpee Box Jump-Overs
50 Alt. DB Snatch
15 Burpee Box Jump-Overs

Pyan... went 3 Rnds

Ladick... (Scaled) flew threw it

Dalaige... (Scaled) i think go it done.

A.Schuerman ~ 19:58

S.Brehm ~ 18:?? - BIG folks...he was a GIANT for this WOD!!!

E.Moon ~ 19:24

tb ~ 19:53 - Folks...I finished...better with age ;-)

BIKERS

Warm-Up

500m Row (easy)

30s ea:

Bearcrawl w/ wrist stretch

Leg Reach

Dead Hang

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

2 Rnds:

Med-Ball Hamstring Curls

10x Russian Step Ups (5 ea)

Sumo Stance KB DL x 15

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

BIKE DOWN

Every 4m x 28m (7 Sets):

25 Cal Bike

20 Down-Ups (Burpee w/o the jump)

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

Optional

4 Sets of DL Complex

8 x DL (21x1)

20 x Prone Lying Banded Ham Curls

2-3m Rest

Daliege ~ 3:15 / 3:06 / 3:16 / 3:22

Pyan ~ 3:12 / 3:58

Ladick ~ 3:00 / 3:12 / 3:28

tb ~ 3:05(1:49) / 2:56(1:27) / 3:01(1:47) / 3:14(1:52) / 3:17(1:50) / 2:52(1:33) / 3:02(1:43)

the 1:27 & 1:33 I pushed HARD for the first 30s (78+ rpm's) then backed off...

the 1:52 was about 62-68 rpm's the whole time...no push to start.

The plan of push for first 20-30s was good, just a matter of how hard...