TWO Long...

Saturday WOD...

Yesterday we did Every 90s for 30m...

Today is an Interval WOD for 35min!

Warm-Up/Mobilize

10 x Cat-Cow

Contract-Relax Hamstring Stretch

Thoracic Contract-Relax

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

2 Rnds (w/ slamball):

10 x Straight Leg Sit Ups

2 x Turkish Get-Ups (ea side)

10 x Stiff-Leg Sumo DL

10 x Ball Slams

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

ROW-UP

EVERY 7 minutes x 5 Rnds (35m):

500m Row

15 Burpee Box Jump-Overs (24/20)

15 DB Box Step-Overs (50#/35# - 24/20)

*Adjust Rep Scheme so you have 2m Recovery...try to be done around the 5m mark...

Ethan ~ (45# DB) - 3:54 (12's) / all 15's after 1st Rnd - 4:40 / 4:50 / 5:00 / 5:12

Smalls ~ (40# DB) - 4:40 / 5:15 / 5:17 / 5:28 / 5:22

tb ~ 12's for Reps ~ 5:12 / 5:37 / 5:32 / 5:16* / 5:45

* = used 25# plates for this Rnd

Great sweaty workout...Two days in a row for some longer WOD's... Good stuff!

New Day

Warm-Up

3min Bike (nasal breathing only)

60s Static Hang

60s Wall Slide

60s HS Hold

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

2 sets:

5 Cal Bike

5-Line Shuttle (Suicide Run)

5 Push Press

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

Every 90s for 30 minutes (5 rounds):

1 = 20 D/U + 10 Deadlift* (275/195)

2 = 20 D/U + 10 STRICT HS Push Ups*

3 = 20 D/U + 12 C2B Pull Ups

4 = 180-200m Run

Smalls - 135# DL / ?? Shldr Press

Ladick - 135# DL / ?? Shldr Press

Pyan - 185# DL / 95# Shldr Press

Daliege - 225# DL

tb - 225# DL / 8 HSPU

Loosen Up

Upper body was T-I-G-H-T today!!!

Couch Stretch - 1-2m each side

(w/ active glute contract-relax pulses during this time)

Over-Unders

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

Primer

3 Sets:

5-7 Wall Balls - focus on breathing!

30s rest b/t

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

AB Dirty 30 (Warm-Up)

30 Cal Bike (10 easy + 10 mod + 10 Hard)

30 Air Squats (10 easy + 10 mod + 10 Fast)

30 HR Push Ups*

30 STRICT Pull Ups*

*work these so they become large sets...stamina training

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

Open WOD - 19.1 (2.22.19 - HERE)

AMRAP in 15m:

19 Wall Ball

19 Cal Row

Ladick ~ 5 Rnds + 10 Cals

Smalls ~ 5 Rnds + 4 Wall Balls

Pyan ~ 4 Rnds + 10 Wall Balls

tb ~ 5 Rnds + 15 Cals

Not nearly on pace like 2 years ago...sheesh...just too much rest time today...

Arm Day!

Warm-Up/Mobilize

Bicep Openers x 10

Arm Circles (XioPang) x 10

Bent-Over Row x 10

Curl to Press x 10

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

2 Sets:

20 Bear Crawl Forward Steps

20 Bear Crawl Backward Steps

30s rest

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

Every 2 minutes for 5 sets (10m):

5-6 x Bench Press (20x1)

into...

Every 3 minutes for 2 sets (6m):

Max Reps @ 90% from Heaviest Set above

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

EMOM for 20 min:

1 = 15 Cal Bike

2 = 10 x Ring Dips

3 = 12 TTB

4 = 15 HR Push Ups

5 = REST

Pyan ~ 135-155-175-185-195 / 6/7 @ 180#

Smalls ~ 135-155-175-185(3)-180 / 9/7 @160#

tb ~ 135-155-175-195-215 / 11/6 @ 195#

Back!!!

Good to be back at school... with the boys...

Working out...

Today felt good...We will see how the day progresses...

Warm-Up/Mobilize

30-45s each:

Deadbugs (Unilateral & Contralateral)

Cross Under Lunge w/ Knee Up

Straight-Leg Side Leg Raise

Fire Hydrants

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

2 Sets:

10 x Russian Babymaker

10 x Reverse Lunge to Cossack Squat (5 each leg)

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

5m Row Warm-Up

60s easy Row

60s Leg Drive ONLY

30s Leg Drive & Hip Swivel

30s FULL PULL (Leg Drive + Hips + Arms)

30s Arms ONLY

30s Hips + Arms

60s Easy Row, FULL PULL (Focus on Leg Drive)

NITROUS

1000m Row

50 Thrusters (95#)

Pyan ~ 3:51.9 Row / 12:25

Daliege ~ 3:47.0 Row / 7:51

Ladick ~ 3:48.4 Row / 8:30ish @ 75#

Smalls ~ 3:51.5 Row / 9:42 @ 75#

tb ~ 3:54.1 Row / 9:26 (15@5:28 / 27@6:41 / 36@8:04 / 50@9:26)

15 in 1:34 / 12 in 1:13 / 9 in 1:23 / 14 in 1:22

HERE are some Rowing Stats to consider/look at/evaluate:

TB	s/m	Pyan	s/m	Smalls	s/m	Daliege	s/m	Ladick	s/m
3:54.1 (1:57.1)	22	3:52.0 (1:56.0)	24	3:51.5 (1:55.7)	23	3:47.1 (1:53.5)	36	3:48.5 (1:54.2)	25
1:48.7	28	1:53.2	28	1:53.2	25	1:55.2	35	1:52.5	27
1:53.2	24	1:51.7	28	1:52.7	20	1:51.5	36	1:49.7	26
1:57.0	22	1:54.5	25	1:54.0	22	1:53.0	37	1:55.0	22
2:00.5	21	1:56.7	24	1:57.2	20	1:53.5	37	1:56.0	28
2:06.0	18	2:03.7	18	2:01.5	30	1:54.2	38	1:58.0	25
	87		94		89		135		95

LAST # in s/m column is my estimated # of total strokes you took... 

I just took the Ave s/m from the top row and went with 4 times that amount (minus some) as we were all under 4m for row...some lost a few more strokes for being in the 3:40's...

BUT... remember...EACH stroke is WORK done... so the fewer strokes you can take the better as long as your time does not go down...

Remember your damper setting then look at those Ave/500m times... where do you think you were most efficient...that is the # you want to hit...

At-Home

Invictus at Home...

Warm-Up ~ Roll the Back

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

PRIMER

2 Sets:

30s Mtn Climbers

30s Death March (slow/controled)

30s REST

Into...

2 Sets:

30s Ground 2 Sky

30s Burpee Jump Backs (Sprawl)

30s REST

Into...

2 Sets:

30s Rt Arm DB OH Hold

30s Lft Arm DB OH Hold

30s Rest

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

EMOM x 16m (4 Rnds Total):

1 = 10 x Rt Leg Step-Back Lunge to Cossack Sqt

2 = 10 x Lft Leg Step-Back Lunge to Cossack Sqt

3 = 20 Alt. DB Push Press (Shoulder Press / 35#)

4 = 40s Plank Hold (Push Up Position)

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

AMRAP in 5min:

5 Burpees

60' Lateral Shuffle (6 x 10' Lat Shuffle)

Felt good...could feel tight back today

Those Step-Back to Cossacks were something else...good for single-let work!!!

8 Rnds + 4 Burpees on the AMRAP...

Rounds were: 27s - 37s - 46s - 40s - 35s - 36s - 41s - 27s + 4 Burpees

Quarantine...

Back finally feeling better so I thought...might as well workout...

Warm-Up - Mobility/Stretch (15-20 min)

then...

2 sets working up to decent pace...

30 Air Squats

15 HR Push Ups

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

Every 90s for 10 Rnds (5 total sets):

1 = 30 Air Squats

2 = 15 HR Push Ups

Moved afterwards... Legs on fire after a week of nothing...

HOPE the boys at school have kept up with the WOD's...

I am told they are...

Missing the WOD...

Quarantine sucks...

Especially when asymtopmatic... BUT I will take the asymtomatic vs. something worse!

WarmUp

2 sets (30s ea):

Banded Lateral Walk

Banded Squats

Russian Step Ups

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

SMALLS FAVORITE

For Time:

50 Cal Bike

50 Thrusters (75#)

50 Toes to Bar

Smalls ~ 19:45

Pyan ~ 20:44

None...

Smell or Taste...

Got none of it!!!

Let's hope that is the only symptom of COVID that I get... WuHan you suck.

Today I texted the boys and they performed!!!

Warm-Up/Mobilize

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

CF Open 20.1

10 Rnds for Time:

8 Ground to Overhead (96/65)

10 Bar-Facing Burpees

Ladick ~ 14:36 (75#)

Smalls ~ 17:40 (75#)

Daliege ~ 17:15 (95#)

Pyan ~ 6 Rnds (capped at 15m / 95#)

I really missed being in wt room with them...

Got to be gone through next week...

Sorry everyone...

I will keep sending workouts and update with results...

ROWIN'

Warm-Up/Mobilize

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

Every 5m for 3 Rnds:

40 Cal Row

30 Wall Balls

Pyan ~ 

Daliege ~ 

Ladick ~ 

Smalls ~ 

(sheet w/ times is at school)

Then I showered and could not taste the toothpaste...

Called the nurse...could not smell bleach...

Got tested for the virus!

On quarantine...sucks!

Clean it up!

Warm-Up / Mobilize

Bicep Opener x 10

XioPang x 10

Bent-Over Row x 10 

Bicep Curp + Press x 10

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

1-2 Sets:

5 Clean DL + 5 Muscle Cleans + 5 Press in Split Jerk Stance

3 Power Cleans + 3 Jerk-Grip OHS

3 Squat Cleans + 3 Front Squats

3 Squat Cleans + 3 Sotts Press

45# Bar

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

A)  CLEAN WORK

Every 90s x 4:

2 x Hang Clean (65-70%)

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

Every 90s x 6:

1 Hang Clean + Clean (75-80%)

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

B) ASSULT CLEAN

Every 4 minutes x 4 Rnds:

20 Cal Bike

5 x Clean (75%)

tb ~ 165# (4) / 185# (6) / 

AC @ 185# - all singles = 2:25 (1:41) - 1:55 (1:10) - 1:45 (1:01) - 1:43 (56s)

Time (Bike)

OLD WOD...

Specialty and Older WOD... NATE!

Previously done HERE

NOTE... both of those were HSPU...not STRICT HSPU...

Today

Warm-Up/Mobilize

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

3 Rnds:

30s Static Hang

20-30s Rest

20s Ring Support Hold + 10s Ring Dip Hold

20-30s Rest

2-4 Wall Walks

20-30s Rest

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

NATE

AMRAP in 20m:

2 Ring Muscle Ups

4 STRICT HSPU

8 KBS (50/35)

We modified Nate for these guys and they did about 4-5 rnds before having to leave.

Daliege

Smalls

Pyan

Ladick

tb ~ 9 Rnds + 3 Reps

3rd done at 6m / 6 done at 12:30 / 9 @ 19:30...

Was not ready for the Ring MU... Rnd #2 & #4 I had to do singles and missed on #2 a few times....

After Rnd #4 it was much more smooth... 20-30s rest to be ready after KBS then up on rings and go...

Actually felt good, but the STRICT HSPU got to me in Rnd 7... 3+1, 8 = 3+1, then 9 was 2 + 2 thinking I might actually get them quicker...

5 in a Row...

Little different programming for the CF Invictus Group...

They have stuff everyday....

Warm-Up / Mobilize

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

5 x Wall Slides (slow & controled)

5 x W's - T's - Y's (each one)

Pec Activation 60-90s worth

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

2 Rnds:

5 x Parallette Shoot Thrus

10 x Glute Bridges

4-5 x Paloff Side Steps (ea way)

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

BENCH PRESS

4 Sets:

8 x Bench (3s eccentric on each rep)

2-3 m Rest b/t sets

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

THOSE BURPEES 

3 Rnds for Max Reps:

90s for 9 Burpee Box Jump-Overs

+ Max Reps Strict HSPU

30s Rest

90s for 9 Burpee Box Jump-Overs

+ Max Reps Strict Pull Ups

30s Rest

90s for 9 Burpee Box Jump-Overs

+ Max Reps TTB

30s Rest

Smalls ~ ??? / 1 Rnd

Daliege ~ ??? / 1 Rnd

Ladick ~ ??? /  1 Rnd

Pyan ~ 155-165-165-175 / 

tb ~ 155-165-175-185 / 0-2-1 (HSPU) / 5-8-9 (Strict Pull) / 7-11-8 (TTB)

Snow (ICE) Day...

Day-off of school... ICE storm...

Now we will see what this Snow Storm brings in...

15-20 Elephant Marches (slow & controled)

-----------

2 Sets:

20-30s W-Hold

20-30s Down-Dog Toe Slaps

-----------

2 Sets:

8 Ground 2 Sky

8 Russian Step-Ups

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

Every 90s for 24m (4 Rnds):

1 = 6 Pistols (ea leg)

2 = 8-10 Hamstring Sliders

3 = 60s Hollow Hold

4 = Supine-Grip Bent-Over BB Row

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

AMRAP in 4m:

DB Box Step Overs (20" / 50#)

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

AMRAP in 4m:

Max Cal Row

Pyan ~ Done / 43 (35#) / 75 Cals (1130cal/hr / 30s/m)

Smalls ~ Done / 61 (35#) / 73 Cals (1077cal/hr / 33s/m)

tb ~ Done / 40 (50#) / 86 (1292cal/hr / 25s/m)

Ingrid

OLY Tech/Work then a little doozy...

Warm-Up

Snatch Mobility

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

2 Sets w/ PVC &/or BB:

5 Muscle Snatches + 5 OHS

4 Pwr Snatches + 4 OHS

3 Sqt Snatches + 3 Snatch Balance

2 Sqt Snatches + 2 Sotts Press

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

Every 2m for 6m:

2 x Muscle Snatch (55-65%)

into...

Every 2m for 6m:

2 x Power Snatch (75%)

into...

Every 2m for 6m:

2 x Snatch Lift-Off + 1 x Snatch (85%)

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

INGRID

10 Rnds for Time:

3 Snatches (135#/95#)

3 Bar-Facing Burpees

Pyan ~ ? / ? / 145# / 7:41 @ 115#

Smalls ~ ? / ? / 125# / 5:15 @ 95#

Stan ~ Tech work / 5:20 @75#

Daliege ~ ? / ? / 145# / 5:25 @ 115#

Ladick ~ ? / ? / 125# / 5:11 @ 115#

tb ~ 125# / 160# / 185# / 6:18 @135# (5 rnds in 3:03)

Quickie...

Not so much...

Warm-Up

3m Bike (nasal breathing only)

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

60s Static Hang

60s Wall Slide with arms

60s HS Hold

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

For Time:

60 Cal Row

50 KB Swings (50/35)

40 Shoulder to Overhead (75/55)

30 C2B Pull Ups

20 Strict HSPU*

10 Bar Muscle Ups

20 Strict HSPU

30 C2B

40 S2O

50 KBS

60 Cal Row

Stan ~ Way before me!!!

tb ~ 40:51

Row #1/2 = 3:04.1 / 3:38.9

KBS = 20-15-15 / 18-7-18-7

S2O = 20-16-4 / 20-16-4

C2B = 6-6-6-4-4-4 / 9-9-5-4-3

*15 Strict = 4-4-3-3-1 / 3-3-3-2-2-2

BMU - 4-4-2 (15:55-20:23 / did not even start BMU till 16:55...)

Finishing first Strict HSPU was 15:55

Then HSPU to 60 cal finish was 20:23 - 40:51 (20:28)

New Week...

Warm-Up ~ 

2 Sets of 30s ea:

Banded Pallof Hold

Banded Lat Monster Walks

Banded Air Squats

Russian Step-Ups

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

This is Work

EMOM x 16min (4 Rnds)

1 = 20 Speed Skater Jumps

2 = 20 Wall Balls

3 = 15 TTB

4 = 40s Front Leaning Rest on Ring (Plank on Rings)

Smalley ~ done

Ladick ~ done

Stan ~ done

Pyan ~ done

Daliege ~ done

tb ~ done