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)