5K...

And it is not a RUN!!!

Warm-Up...maybe

A few options today...

Redneck Paradise...sort of
7 Sets for Individual Times:
7 Box Jumps (30/24)
150' Sprint (shuttle or straight...whatever you have room for)
7 KB Swings (70#/55#)
150' Sprint
2 Minutes REST b/t Sets

Row 5K for time!
*if you feel daring...perform 3 Muscle Ups every 3 minutes while completing the task
(or sub anything in for muscle ups)

Oz ~ 18:53.6 (straight 5K Row)
Witt ~ 25:41.3 (straight 5K Row)
Daleige ~ 23:00 (7 Bar dips every 3 minutes)
tb ~ 63-56-56-55-52-51-47 (Shuttles @ 1&2 = 25'-50' / 3&4=50'-25' / 5-7=75') / 25:26.9 (w/ 3 M.U. every 3 Minutes...I went UB on all but the 3 @ the 15 Min mark (2-1)

WOW...this baby was different! NONE of us have ever rowed 5K before...longest distance was a 2K for time. The 3 Minutes was a good distraction for a break-up...Oz said it just got to be a grind & I can believe it.
At 21:00 I did 3 MU, then got on rower with 21:35 on the clock...and had 775m left...I thought I might be able to push through and get it done before 24:00...but that was just my miscalculations & fatigue talking. I was rowing about 1:50/500m pace...then figured I could not get it... 24:00 hit with 188m left...Darn-it!!!

Rest Day...

Which means a bit of a workout with the classes for Workout Wednesday!

Death by Burpees 

was the alternative WOD today for classes...

I had a few kids each hour take on the challenge

A few made it to 15's (that is 120 total Burpees)

Last week Moon got to 12's in the wt room...this AM, he was my only "taker" 1st hour...

We made it to 15!!!

tb ~ 1st, 2nd, 3rd & 6th Hours = 1-15 each hour

then I knew I would have a running total of 480 burpees for the day... So...

20 Burpees during I/E period to make it a cool 500 Burpees for the day!!!

Nice REST day!!!

Also... 

Great Spiritual WOD with Oz this AM...TbtG

Which means we just helped each other out on Faith issues and how things relate to what we are doing in school/sport/life...

Need some help, guidance on the faith end of things???

3-D Coaching site (by FCA) is a great resource...

or stop in on a Wed AM...

Burn

Due to the workout (calorie rowing), we had to go in shifts...

Luckily the WOD was going to take exactly 12 minutes...

So you could just continue to get warmed up...stay moving around...cheer and watch those go before you!

JB & Oz led this thing off and were amazing...

There was a little banter thru the first round...then you knew it was tough, cause all you could hear was grunting and breathing, rather than the friendly back and forth...

This one was a bear...felt it in forearms, quads and glutes by the end...great burn!!!

Warm-Up ~ 

25 UB Thrusters @ 45#

Run

More Thrusters & Moving

COWBOY

AMRAP in 12min:

30 Calorie Row

15 OHS (115#/80#)

SkillZ

EMOM x 10min:

Snatch-Grip Push Press + Snatch Balance + OHS (you choose the wt.)

Oz ~ 3 Rnds + 7 OHS (95# OHS)

JB ~ 4 Rnds + 15 Cals (95# OHS)

Val ~ 3 Rnds + 14 Cals

Daleige ~ 3 Rnds + 18 Cals (80# OHS)

Witt ~ 3 Rnds + 3 Cals (45# OHS)

tb ~ 4 Rnds + 12 Cals / 135# (1-3min), 155# (4-6min), 165# (7-10min)

It takes Two...

Get Warmed-Up / Get Set-Up & Find a Partner...This should get a bit SPICY!!!

TEAM "OPEN TEST"
Team of 2 Complete AMRAP in 20min:
100 Wall Balls (20#/14#)
100 D/U
80 Box Jumps (24"/20")
80 TTB
60 C2B Pull Ups
60 Burpees
40 Cleans (145#/100#)
40 Jerks (145#/100#)
20 Snatch (145#/100#)
20 Muscle Ups

STRENGTH
A) 3-Rep Heavy Front Squat
B) 10-Rep Heavy Back Squat

BURNER
5 RFT ~
10 Burpees
35 D/U

Oz was feeling under the weather, so he decided to "go-it-alone"..."OPEN Test" singles are HERE & HERE (Oz in this one)...
Sure, feeling a little sick (maybe that is just what everyone feels before the WOD/competition)...cause when the BEEPER went off...he was an ANIMAL...tearing thru the WOD at a blistering pace!!! Crushed us all!!!
Great WOD...way to dig deep and power through!!!

As for going with Partners... JB & Feidt were dominant ~ They worked together well (I never heard JB "blow-up" at his partner at all). Feidt must have the "magic touch" with JB!!! These two were machines!!!
Witt and I were the turtles...slow and steady! She worked awesome!!! We split Wall Balls into 10's and just moved thru them!!! Then I did 100 D/U's and she did a LARGE portion of the Box Jumps!!!
We came in the Wt. Room and JB & Feidt were doing every other Box Jumps...FLYIN' thru!!!

It was a great way to start the week...WITH A PARTNER!!! 

TEAMWORK makes the dream work!!! 

Oz ~ 6 Jerks (266 Total Reps) 155# Cleans / 135# Jerks ~ so an average of 145#
JB & Feidt ~ 21 Cleans (501 Total Reps)
Witt & tb ~ 30 Cleans (510 Total Reps) / 65# , K2E & Mod Pull ~ Witt

More later...there is a good chance that PE-II's will be doing the BURNER today (& That means ME with them)!!!

tb ~
1st Hr ~ 265# (3x) Front Squat / 5:47 Burner
2nd Hr ~ 275# (10x) Back Squat
3rd Hr ~ 5:07 ... 6 quick burpees + 4 walk-downs, 35 D/U (2nd round hit a toe, otherwise UB)

Double Trouble...

Just looking at today's WOD sort of makes you feel sick to your stomach!

One of those that you know will/can go hard enough that you will just not breath (oh, that's just me)...

BORN FREE (CFNE)

15-12-9

Thrusters (115#/80#)

C2B Pull Ups

then work immediately into...

15-12-9

Burpee Box Jumps (24"/20")

Squat Cleans (115#/80#)

Val ~ 5:33 -> 17:50

Kate ~ 7:05 -> 18:41

Oz ~ 6:14 -> 17:47

Feidt ~ 6:25 -> 18:00

tb ~ 5:37 -> 18:51 ... there was just no way I was moving faster on Burpee Box Jumps! And I thought it would be the squat-cleans that would be the bastard of the 2nd round!!!

Reverse it!!!

5 Stair Laps & Warm-Up some Clean and Squat form...

Find a wt that you want to use for the EMOM (take a good guess)

7 x 1 Squat Clean (90% 1RM - If you know it)

5 RM Back Squat

GRINDER

EMOM x 15min (Or 5 Rnds OTM):

Min #1 = 7 Back Squats (@70% 5RM from above)

Min #2 = 20 GHD Sit Ups (alt = Abmat or 15 GHD)

Min #3 = 2 x (10m & back, 20m & back) Shuttle Run

* We started with the Grinder...If you cannot get 20 in sit ups reduce to 15's

Witt ~ 75# BS / 20 Abmat / 2 shuttles everytime

Daliege ~ 135# BS / 20 GHD / 2 shuttles everytime

tb ~ 225# BS / 20 GHD / 2 shuttles everytime / 225# Sqt Clean (1st Hr) / 315# 5RM (2nd Hr)

We all finished each one in under a minute...sometimes there was not much time left, but everyone made the rounds complete before the minute was up...

THIS was a grinder of a WOD...it was great having each other there to suffer together and push one another...this WOD forced you not to take too much rest time...was great!!!

Sqt Clean & Back Squat will get done later today...maybe with PE II classes!!!

BTW ~ We used a BLACK stopwatch to time ourselves today...
Could not find the RED ones  ;-)

Wednesday Musings

Picture this:

It is a late Tuesday night.  

You have just snuggled into bed and like a brick to the head, it hits you.... 

You have both of Witter's red stop watches in your truck!  

All of a sudden you begin to envision his rant of putting things back where they belong, 

and how some people just take things with no regard to those that use them every single day.... 

It is at this point that you realize it is kind of a funny situation.  

Possibly this funny (please see video below).