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...

Two-a-Days...

Well... Yesterday, I was not happy being 4 reps shy of completing the 150 D/U's in 20.1

So....I made a plan and went after it again. Not sure how the shoulders would feel for a 2nd attempt but had some target times to hit and if I was too far off, I would just be done.

Surprisingly, I was ahead after the round of 6/60 and stayed there the rest of the way...

Got 150 D/U's in at 14:53 (15-15-15-15-15-15-60)

TODAY I am sore! The shoulders feel it!

Warm-Up

Mobilize / Roll Out

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

Every 2m for 10 rnds:

1 Clean & Jerk

60-65-70-75-80-85-90-95-95+-95+

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

Row/GHD/Thruster

For Time:

50 Cal Row

20 GHD Sit Ups

30 Thrusters (95#)

20 GHD Sit Ups

50 Cal Row

Pyan ~ 115-125-135-135-145-155-165-175-185-205-195

tb ~ 145-155-165-175-185-195-205-205-215-205 / 13:20

(shoulders were feeling it from yesterday!

Rows = 2:39 / 2:44

Thrusters = 6-9-9-6

GHD = UB

Re-Test

Today was a typical Monday of the CF Open season... Re-Test day...

Let's see if we can get better...Find out where to hold back/pace a bit and where to push.

The goal is not to redline and have to take too long of rest.

Knowing your body & athletic skill is all-important...

Using the gifts God gave you and appreciating it is essential!!!

WE got better today!!!

Warm-Up/Mobilize

Banded Hip Flexor - 60s each side

Butterfly Pulse - 30s

5 x Hawaiian Squats (ea leg)

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

400m Run (nasal breathing)

5 x Over/Under ea way

250m Run (2 laps)

10 Front Squats (BB)

135m Run (1 lap)

5 x Sotts Press (BB)

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

21.1 ReTest (HERE)

Daliege ~ (Sp.St) ~ 225 (1 Speed Step of the 150)

Pyan ~ (Bearcrawl / Speed Steps) ~ 378 (4 of 21 Bear Crawls)

Ladick ~ 217 (8 of 15 Wall Walks)

tb ~ 370 (146 of 150 D/U's)

Its here...21.1

It is here! CF OPEN 21.1...

One time tested exercise and one "New" exercise...

New to the CF Open, but not to AnythingOnce members...

These babies have been a part of our "12 Days of Christmas" WOD in 2012, 2013, 2016, 2017, 2018!!!

AnythingOnce has been ahead of it's time...

We called them Wall Crawls rather than Wall Walks...

Here you go...

CrossFit Open 21.1

For Time (or Reps at the Cap):

1 Wall Walk

10 D/U

3 Wall Walks

30 D/U

6 Wall Walks

60 D/U

9 Wall Walks

90 D/U

15 Wall Walks

150 D/U

21 Wall Walks

210 D/U

Scalings:

Wall Walks ~ 5' Bear Crawl

D/U ~ Speed Steps / Line Hops / Jumping Jax

Pyan ~ (BC & S/S) ~ 374 Reps (thru 15 Rnds) / 14:55 tie break time

Ladick ~ (Rx) ~ 215 (6 Wall Walks on Rnd of 15 / 

Brehm ~ (Rx) ~ 331 Reps (107 D/U on Rnd of 150) /  8:11 Tie break time

SB's Breakdown ( - = toe hit / / = planned break):

1 + 10 @ 19s

3 WW @ 48s / 18-29-30 @ 1:25

6 WW @ 2:20 / 5-13-30/45/60 @ 3:46

9 WW @ 5:21 / 11-12-14-16-26-28-40/50/60/70/80/90 @ 8:14

15 WW @ 11:16 / 12-15-17-18-20/30/40/50/60/70/80/90/-98-100/101-107 @ 15:00

tb ~ (Rx) ~ 348 Reps (124 D/U on Rnd of 150) / 8:03 Tie-break time

tb's Breakdown

1 + 10 @ 24s

3 WW @ 57s / 30 @ 1:25

6 WW @ 2:53 / 60 @ 3:46

9 WW @ 6:18 / 40/30/20 @ 8:04

15 WW @ 13:04 / 67*/74-94/124

*thought I had less than 60s so was trying to go a bunch Unbroken to the timer...at 67

Brehm came out of WW ahead & I would "catch" on D/U's... 

Look at those Tie-Break times after Rnd 3 & 6...then Rnd 9 is ONLY 10s apart!!!

THAT, FOLKS IS TEAM!

Keep in mind we did these separatly, NOT side-by-side!!!

This was an awesome 1st WOD of the season... NOT looking forward to re-testing & looking forward to re-testing all at the same time!!!

Mixed Emotions!!!

Flush alright...

Got to say, this was one of the toughest ones, I think we have had in a while...

that 30s was NOT enough to catch a breath...

the 90s b/t went just as fast as the 30s... Row was a good sprint, but the bike (ECHO Bike) is a beast and there is no sprinting 20 cals... so adjusted to 15... still no sprint, but closer to 60s time...

Burpees are just tough after 10-12 anyway...and you know my running...

Lungs better be ready for Friday!!!

Warm-Up

2 sets:

45s Banded Lat Stretch (ea arm)

45s Banded Hamstring Stretch (ea leg)

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

2 Sets:

10 Cal Bike (mod pace)

10 Bird Dogs

10 Dead Bugs

3 Dragon Flags

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

AEROBIC FLUSH

6 Rnds:

20 Cal Row

- 30s Rest

20 Cal Bike

- 30s Rest

20 Burpees

- 30s Rest

200m Run (down stairs, FH Straightaway & back)

90s b/t Rnds

We only got 3-4 sets in...then had ACT Testing!

Daliege ~ 3 sets in

Ladick ~ 2 or 3 sets in

Pyan ~ 7:25 / 8:10 / 9:15

Smalls ~ 6:10 / 6:43 / 6:18 / Hurt back on rower on 4th rnd...

tb ~ 6:01 / 6:13 / 6:03* / 6:16**

*moved bike to 15 cals 

**moved Burpees to 15

CF Open begins Thursday Night... Well Friday AM for us! But it gets announced Thursday night at 7pm our time (I think)...

Gonna be interesting... 3 Weeks...

Top 10% of each category will move into the Quarterfinals...

Looks like the Masters/Teens will go first week in May for this one...

2-Day

Warm-Up/Mobilize

400m Run (nasal breathing only)

60s x Banded Perfect Stretch (ea side)

60s x Banded Lat Stretch (ea side)

400m Run (nasal breathing)

5 x Over-Under (ea way)

5 x Scap Pull Ups

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

BB WU

5 x Clean Pulls

5 x Muscle Cleans

5 x Front Squats

5 x Hang Clean + Pwr Jerk

5 x Hang Clean + Split Jerk

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

C + J

Every 2m x 6 (12m):

1 x Clean & Jerk

(70-75-80-85-90-90+)

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

INTERVALS

3 Sets for Time:

25 Cal Row

3 Wall Walks

4 Bar Muscle Ups

1 Wall Walk

~ 3m Rest b/t sets ~ 

Pyan ~ C&J = 135-145-155-165-175-185...BIG improvment in Jerk Tech in last two sets!!!

Smalls ~ C&J = 125-135-145-150-155-165-175 big PR...went extra!

tb ~ 155-175-190-205-215-225 / 15:26 Total Time (w/ 3m Rest b/t)

3:19 (1:12.9 25s/m - dmp=4)

2:59 (1:06.3 / 26s/m - dmp=3)

3:08 (57.2 30s/m - dmp=5)

OPEN Week...

This week begings the CrossFit OPEN... Well, at the end of the week, but it still starts this week!

21.1 will be announced on Thursday Night...

Then we go...

Groups running thru the WOD (or WOD's) on Friday & re-test on Monday (or Sunday for some of us).

Thursdays are REST DAYS!

Today...

Warm-Up / Activate / Mobilize

Banded Hip Opener (Perfect Stretch) x 60s ea side

Butterfly Pulses x 30s

Hawaiian Squats x 5 ea leg

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

2m Bike

3-5 x Reps of Over-Under (ea way)

90s Bike

10 x Front Squats w/ BB

60s Bike

5 x Sotts Press w/ BB (or PVC)

(NOSE BREATH throughout this!!!)

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

EMOM x 20m (5 Rnds):

1= Max Cal Bike

2 = 10-12 TTB

3 = Max Cal Row

4 = 15 D/U + 8 Burpees to 6" target

SCORE is TOTAL CALORIES!!!

*Adjust/Scale any #'s you need, but be on the bike/rower when the beeper goes off so you can get the most out of your Bike/Row...

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

SNATCH* (was suppose to be BEFORE the EMOM, but I did it after...not as good!)

EMOM x 8 (8m):

1-2 @ 45-55%

3-4 @ 55-65%

5-6 @ 65-75%

7-8 @ 75-85%

Directly into...

Every 2m x 4 (8m)

9-10 @ 85-90%

11-12 @ 90+

====================

Optional Additional Session ~ ENGINE WORK

For Individual Times (6 Rnds):

10 Burpee Box Jump-Overs (24")

20 Cal Bike

90s Rest b/t Rnds

Pyan ~ 21/19 - 2/14 - 11/13 (had to go) ~ 80 Calories

Ladick ~ 17/19 - 10/16 - 12/17 - 11/19 (had to go) ~ 121 Calories

Smalls ~ 16/16 - 16/10 - 12/8 (had to go) ~ 78 Calories

Daliege ~ ??/?? - 14/?? - 12/15 - 15/14 - 16/14 ~ Lots of Calories!!!

tb ~ 19/21 - 9/20 - 12/17 - 11/20 - 11/15 ~ 155 Calories / 95-115-130-145-155-165-175-185-185-190-175-190 /

Engine Work (Time / Bike Time):

2:34 (2:34 / 1:34)

4:04-6:32 (2:28 / 1:25)

8:02-10:21 (2:19 / 1:29)

11:51-14:10 (2:19 / 1:31)

15:40-18:28 (2:48 / 1:39)

19:58-22:21 (2:23 / 1:17)

De-Stress...

Workouts are a great way to De-Stress... 

If your workout is causing you stress, then you need to re-focus!

Step-back...breath...know that you are able to do what others cannot! Now go get it...and enjoy.

Another day to get better!

Warm-Up/Mobilize

2 Sets:

Banded Pec Distraction x 60s (each side)

T-Spine Pulse on Bench x 30s

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

2-3 Sets NOT for Time

20 Freestanding HS Marches*

5-10 Large Ring Swings

5 Candlestick Rolls

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

CONDITIONING

4 Rnds for Time:

20/15 Cal Bike

5 Ring Muscle Ups*

OHS*

3 Minutes REST b/t Rounds

*Ascending Rep Scheme each Rnd w/ Descending Weight

1st = 5 @ 155# / 135# / 115#

2nd = 10 @ 135# / 115# / 95#

3rd = 15 @ 115# / 95# / 75#

4th = 20 @ 95# / 75# / 55#

No Ring MU = Sub one of the following:

5 x Bar MU

7 x Jumping Ring MU to Support

7 x Table Top Ring MU to Support

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

GRIND

AMRAP in 6m:

DB Box Step-Overs (20' / 50#)

We did a 4m AMRAP of this HERE

Pyan ~ 155-115-95-75 / TTRMU - 2:53 / 3:00 / 3:47 / 3:15

Smalls ~ 115-95-75-65 / Jumping - 4:09 / 4:08 / 4:11 / 4:07

Daliege ~ 115-95-75-65 / Jumping - 3:05 / 2:53 / 3:39 / 3:11

Ladick ~ 115-95-75-65 / Bar+Jump - 3:45 / 3:10 / 

tb ~ 155-135-115-95 / RMU - 2:22 / 2:33 / 3:23 / 3:32 / 6m = 64 Reps (10-10-6-6-6-6-6-6-8)

54s / 3-2 / 5 UB

52s / 5 UB / 10 UB

1:02 / 3-1-1 / 15 UB

1:04 / 3-2 / 20 UB

Those Ring MU...just took too long w/ resting/recovery... most likely 20-30s from off bike to start MU...Need to be quicker in transition!!! Thought HAS to be - GET STARTED... GET ONE!!!

Rest Day coming...

But not today...

Warm-Up

2-3m x Banded Scarecrow

30-60s x Hamstring Pulse

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

10 x Rotational Med-Ball Throw (Rt)

10 x Rotational Med-Ball Throw (Lft)

10 x Kneeling Rotational Med-Ball Throw (Rt)

10 x Kneeling Rotational Med-Ball Throw (Lft)

5 x Overhead Med-Ball Throw for Max Distance

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

EMOM x 6m:

1 = 30s Nose to Wall Handstand Hold

2 = 4-8 STRICT Ring Pull Ups

3 = DBL OH KB Walk (50')

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

DEADLIFT

8-6-4-2-1 (@ 50% - 60% - 70% - 80% - 85%)

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

10m AMRAP

15 TTB

30 Thrusters (65/45)

45 D/U

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

Auxiliary

3 Rnds, NOT for Time:

10 GHD Sit Ups

10 Renegade Row* (Row Left + Push Up + Row Right = 1 Rep)

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

EXTRA GYMNASTICS/COND.

With a Running Clock:

For Time:

30 Cal Row

10 Bar MU

20 HSPU

...At the 12:00 Mark begin:

For Time:

30 Cal Row

15 C2B Pull Ups

30 Push Press (95#)

...At the 24:00 Mark begin:

For Time:

60-40-20-10 D/U

10 Wall Facing HS Shoulder Touches after EACH Rnd (ea arm - 20 total)

Pyan did DL...the rest of us did the 6m EMOM...

Pyan ~ DL = 135-185-225-275-300 / 2 Rnds

Daliege ~ 2 Rnds + 25 Reps

Ladick ~ 2 Rnds + 35 Reps

Smalls ~ 2 Rnds

tb ~ 200-245-285-325-355 / 2 Rnds + 35 (breakdown below) / 6:47 / 5:14 / 4:06 (breakdown below)

10m Breakdown

15/24-6/45 @ 3:33

15/9-12-9/45 @ 8:07

12-3 @ 8:55

Started Thrusters @ 9:20 & got 20 UB

Extra Gym

Row @ 1:27.3 / 6-2-2 BMU / 4strict + 8kipping + 8kipping @ 6:47

Row @ 1:22.1 / 6-5-4 C2B / 9-12-9 PP @ 17:14 (5:14)

60 + 10 @ 25:07 (1:07)

40 + 10 @ 26:26 (1:19)

20+ 10 @ 27:27 (1:01)

10 + 10 @ 28:06 (0:39 / 4:06 Total)

Seems ok...

So far...not too much and not too little...

Yesterday I skipped the Front Squat (Strength Work)... and forgot the T-n-G Sqt Snatches...

But was still good and I like their Warm-Up/Activation stuff... seems good! Not too long but just enough to get you primed...

Today....

3m easy Row (nasal breathing ONLY)

into...

30s Banded Hip Flexor Stretch (ea side)

15 reps x Banded Split Squat Stretch (ea side)

into...

45s Banded Tricep Stretch

3-5 x Inchworm Walks

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

CLEAN + FRONT SQUAT + JERK

EMOM  x 10m

Clean + Front Squat + Jerk (70-75%)... 

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

MAIER

4 Rnds for Time:

400m Run

2 Rope Climbs (sub - 10 Strict Pull Ups / 6 Strict Towel Pull Ups)

Squat-Clean (descending reps 8-6-4-2 / ascending wt 155-185-205-225)

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

5 Rnds for QUALITY

Perform at 70-75% Rate of Perceived Exertion

5 STRICT C2B Pull Ups

10 DB Push Press (choose wt)

15 HR Push Ups

Pyan ~ 125-135-145-145-145-155-155-160-160-160  / 2 Rnds*

Smalls ~ 95-115-115-125-125-135-135-145-145-155 / 2 Rnds (1 Rope Climb / 95-115)

tb ~ 145-155-165-175-185-185-195-195-205-205 / 22:02 (Rx) / Completed QUALITY (50# DB's)

Maier Breakdown

2-2-2-1-1 @ 5:30

1-1-1--1-1-1 @ 11:13

1-1-1-1 @ 17:30

1-1* @ 22:02

*2nd Sqt Clean was Power Clean to Front Squat

Running Sucks!!!

Changed own wt.

OPEN Begins in just over a week!!!

March 11th... Get Ready!!!

Invictus...Masters Programing

DIFFERENT from what is on Performance website/programming...

March 1 - 

Warm-Up

60s Banded Perfrect Stretch

5 x Deep Squat Progression (Squat w/ Reach over top Left & Right then both hands to OHS position and up)

Glute Activation

then...

2 Rnds (w/ ALL nasal breathing):

200m Run

5 x S-A Front Rack KB Squat + 5 KB Single Arm Press (Rt)

5 x S-A  Front Rack KB Squat + 5 KB Single Arm Press (Lft)

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

Front Squat

5 x 3

2m Rest b/t

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SNATCH + OHS

Every 2m on 2m x 5 (10m):

Snatch + OHS

1 = 55-60%

2-3 = 65-75%

4-5 = 75-85%

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

Every 3m x 3 (9m)

5 x TnG Squat Snatch

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

AMRAP in 15m:

20 DB Walking Lunge Steps (50/35 / Farmers Carry Style)

10 C2B 

10' HS Walk (sub 1 Wall Walk if no HSW)

We did not do Front Squat  and forgot the TnG Snatches... So heavy snatch + AMRAP

Pyan ~ 135 Snatch / 3 Rnds + 3 Pull Ups 

Smalls ~ 95# / 5 Rnds + 3 Pull Ups

Ladick ~ 125# / 5 Rnds

Daliege ~ 145# /  4 Rnds + 3 Pull Ups

tb ~ No F.Sqt / 135-145-155-165-175 /Forgot the T-n-G /  4 Rnds + 5 C2B