Since we only have two rowers...this was a WOD we had to do in shifts...
Oz vs. JB & Daliege (started w/ BBJO)
Witt w/ tb & Val (started w/ BBJO)
Conditioning
3 min of Row for Calories
3 min of Burpee Box Jump Overs (20")
2 min of Row for Calories
2 min of Burpee Box Jump Overs (20")
1 min of Row for Calories
1 min of Burpee Box Jump Overs (20")
Strength/Skill*
EMOM x 6
5 Strict HSPU + 5 Kipping
*modify as needed (tb = 3 Strict + 5 Kipping / NOT EMOM
Oz ~ Row = 60-33-16 (109 Cals) /BBJO = 29-18-10 (57) / Total = 166
JB ~ Row = 63-30-13 (106 Cals) / BBJO = 24-16-13 (53) / Total = 159
Daliege ~ BBJO = 29-15-10 (54) / Row = 50-29-13 (92 Cals) / Total = 146
Val ~ BBJO = 27-14-7 (48) / Row = 44-26-13 (83 Cals) / Total = 131
Witt ~ Row = 34-17-9 (60 Cals) / BBJO = 10*-11-6 (27) / Total = 87
tb ~ Row = 61-33-15 (109 Cals) / BBJO = 24-17-12 (53) / Total = 162
HSPU = 3 Strict + 5 Kipping Min 1 & 2...rest 1min...did it again x 2...rest 2 min...3 + 5...rest 1 min...3+5
*Witt rolled her ankle a bit on the first Rnd of BBJO...she is a trooper, rested and then got 10 in!!!
Stan came in after and did this one as well... no idea what he had...
What would life be if we had no courage to attempt ANYthing?
Tuesday, March 3, 2015
Monday, March 2, 2015
Monday...Here we go!
After a GREAT session of Re-Tests yesterday, we are back to a Monday WOD.
CFNE has a Friday/Monday - Test/Retest schedule for OPEN!
They do have an alternative WOD, for those Regional Qualifiers and on the Main WOD.
Oz performed 15.1 (A) today...great effort and push!!! PRed in the C&J like everyone else in our group...I guess the 9 minute (intense) warm-up helps!!!
Witt, Daliege and I did the "Picture" WOD from CFNE...
15.1 / 15.1-A
Oz ~ 15.1 = 124 Reps (4 Rnds + 4 TTB) / 175# ... just missed 185# before time ran out!
Soooooo....he waited about a minute or two and gave it another go... GOT IT!!! 185#...easy!!!
It does not count for the 15.1-A WOD, BUT it is a PR by Oz on his Clean & Jerk (or Push Press in his case ;-)
Picture (CFNE)
AMRAP in 15 min:
30 Jumping Lunges
30 KB Swings (55#/35#)
30 H.R. Push Ups
Witt ~ 2 Rnds + 4 Push Ups (244 Reps)
Daliege ~
tb ~ 3 Rnds + 17 Lunge Jumps (287 Reps) [w/ 20# vest]
CFNE has a Friday/Monday - Test/Retest schedule for OPEN!
They do have an alternative WOD, for those Regional Qualifiers and on the Main WOD.
Oz performed 15.1 (A) today...great effort and push!!! PRed in the C&J like everyone else in our group...I guess the 9 minute (intense) warm-up helps!!!
Witt, Daliege and I did the "Picture" WOD from CFNE...
15.1 / 15.1-A
Oz ~ 15.1 = 124 Reps (4 Rnds + 4 TTB) / 175# ... just missed 185# before time ran out!
Soooooo....he waited about a minute or two and gave it another go... GOT IT!!! 185#...easy!!!
It does not count for the 15.1-A WOD, BUT it is a PR by Oz on his Clean & Jerk (or Push Press in his case ;-)
Picture (CFNE)
AMRAP in 15 min:
30 Jumping Lunges
30 KB Swings (55#/35#)
30 H.R. Push Ups
Witt ~ 2 Rnds + 4 Push Ups (244 Reps)
Daliege ~
tb ~ 3 Rnds + 17 Lunge Jumps (287 Reps) [w/ 20# vest]
Sunday, March 1, 2015
Re-Test...Sunday's
For the next few weeks...Sunday's could be a Re-Test day... or a Test Day...or just a workout day!
If you are interested...we will be in on Sunday's or Monday AM's for some re-testing of the OPEN workouts...
Friday/Sunday Test/Retest is a good strategy... We will see...
Lots in today...
Juan Vidal was in to run a scaled WOD...
E & Val came in for Re-Testing and both improved!!! Ozzie is now forever watching over them...
Drake participated in his FIRST CF Open WOD for the 14-15 year old Teen Division
Witt was in and redid her WOD from Friday...She did it with more weight for the DL and Snatches, she also improved her Clean & Jerk!
I (tb) re-tested and did better...
Videos are linked to the names if you care to watch...
Vidal ~ 100 Reps (3 Rnds + 10 TTB) / 225# C&J
Ethan ~ 101 Reps (3 Rnds + 11 TTB) / 215# C&J
Val ~ 126 Reps (4 Rnds + 6 TTB) / 165# C&J
Drake ~ 122 Reps (4 Rnds + 2 TTB) / 185# C&J
tb ~ 166 Reps (5 Rnds + 1 DL) / 250# C&J
If you are interested...we will be in on Sunday's or Monday AM's for some re-testing of the OPEN workouts...
Friday/Sunday Test/Retest is a good strategy... We will see...
Lots in today...
Juan Vidal was in to run a scaled WOD...
E & Val came in for Re-Testing and both improved!!! Ozzie is now forever watching over them...
Drake participated in his FIRST CF Open WOD for the 14-15 year old Teen Division
Witt was in and redid her WOD from Friday...She did it with more weight for the DL and Snatches, she also improved her Clean & Jerk!
I (tb) re-tested and did better...
Videos are linked to the names if you care to watch...
Vidal ~ 100 Reps (3 Rnds + 10 TTB) / 225# C&J
Ethan ~ 101 Reps (3 Rnds + 11 TTB) / 215# C&J
Val ~ 126 Reps (4 Rnds + 6 TTB) / 165# C&J
Drake ~ 122 Reps (4 Rnds + 2 TTB) / 185# C&J
tb ~ 166 Reps (5 Rnds + 1 DL) / 250# C&J
Friday, February 27, 2015
First's!!!
It is the 1st OPEN WOD of the season...15.1 & 15.1-A!!!
By a couple of days (ago) it was a few short years that it was Oz's FIRST day EVER...HERE
He did not even finish the WOD's and if you look HERE...you will see he was still VERY sore from Monday!
Ahhh...what a couple of years won't fix...NOW HE IS A BEAST!!!
And we are on our 3rd Open Season!!! WOW...how time flies!
15.1 & 15.1-A
AMRAP in 9 min:
15 TTB
10 Deadlift (115#/75#)
5 Snatches (115#/75#)
...At the 9 minute Mark...
A) You have 6 Minutes to complete Max Clean & Jerk
Val & I did the WOD last night...
E performed this AM you will see the crew in the background...
Val ~ 4 Rnds + 3 TTB / C&J ~ 165# (PR)
Witt ~ 3 Rnds + 7 Knee Raise (65#) / C&J ~ 95# (PR)
Ethan ~ 3 Rnds / C&J ~ 205# (PR)
Feidt ~ 4 Rnds (I believe)
Kate ~
Jb ~ 4 Rnds
tb ~ 5 Rnds + 4 TTB / C&J 245# (PR)
PR's for Val, E, Witt & tb in the Clean & Jerk...AFTER this WOD...wow!!!
Retest coming on Sunday!!!
By a couple of days (ago) it was a few short years that it was Oz's FIRST day EVER...HERE
He did not even finish the WOD's and if you look HERE...you will see he was still VERY sore from Monday!
Ahhh...what a couple of years won't fix...NOW HE IS A BEAST!!!
And we are on our 3rd Open Season!!! WOW...how time flies!
15.1 & 15.1-A
AMRAP in 9 min:
15 TTB
10 Deadlift (115#/75#)
5 Snatches (115#/75#)
...At the 9 minute Mark...
A) You have 6 Minutes to complete Max Clean & Jerk
Val & I did the WOD last night...
E performed this AM you will see the crew in the background...
Val ~ 4 Rnds + 3 TTB / C&J ~ 165# (PR)
Witt ~ 3 Rnds + 7 Knee Raise (65#) / C&J ~ 95# (PR)
Ethan ~ 3 Rnds / C&J ~ 205# (PR)
Feidt ~ 4 Rnds (I believe)
Kate ~
Jb ~ 4 Rnds
tb ~ 5 Rnds + 4 TTB / C&J 245# (PR)
PR's for Val, E, Witt & tb in the Clean & Jerk...AFTER this WOD...wow!!!
Retest coming on Sunday!!!
Tuesday, February 24, 2015
3-In-1
Easy Jog / Mobility / Movement Warm-Up...we had 3 "little" WOD's go accomplish today...
The first WOD is a different form of warming up as well...
This was a great cluster of WOD's...Everyone pushed it hard and worked...
Getting ready for Friday AM's 15.1 ~ OPEN TEST!
Val is going on Fri AM...
Drake will be going Sat. AM
Not sure when I want to go...
Ethan is in this year as well...
Death By Muscle Ups (sub ~ C2B / Bar M.U. / Choose your "tough" exercise)
On the first minute, perform 1 M.U., on the second minute, perform 2 M.U....continue to +1 rep every minute, until you fail performing the prescribed # of reps w/in the minute...ITS THAT SIMPLE!!!
Chicken in the Pen (CFNE)
AMRAP in 8 min:
15 Cal Row
15 Wall Balls (20#/14#)
Conditioning
3 RFT ~
10 Deadlift (275#/185#)
10 Bar-Facing Burpees
Witt ~ 10 (Pull Ups w/ feet on bar) / 3 Rnds + 15 Cal / 6:10 (85#)
Daliege ~ 11 + 7 C2B Pull Ups / 4 Rnds / 7:45 (225#)
Val ~ 8 C2B / 4 Rnds + 6 Cal / ??? 3 Rnds completed
tb ~ 6 M.U. (rest 3-4 mine...then did 2 every 30 seconds for 5 rnds) / 4 Rnds + 11 Cal / 6:10
UPDATE:
He did it yesterday...and has done it again today...
Bar M.U. ~ 6 reps + 1 in the 7th Min
AMRAP in 8 ~ 5 Rnds + 11 cals
No time for the 3 Rnds...he had a Coaches Meeting!!!
PbtL
The first WOD is a different form of warming up as well...
This was a great cluster of WOD's...Everyone pushed it hard and worked...
Getting ready for Friday AM's 15.1 ~ OPEN TEST!
Val is going on Fri AM...
Drake will be going Sat. AM
Not sure when I want to go...
Ethan is in this year as well...
Death By Muscle Ups (sub ~ C2B / Bar M.U. / Choose your "tough" exercise)
On the first minute, perform 1 M.U., on the second minute, perform 2 M.U....continue to +1 rep every minute, until you fail performing the prescribed # of reps w/in the minute...ITS THAT SIMPLE!!!
Chicken in the Pen (CFNE)
AMRAP in 8 min:
15 Cal Row
15 Wall Balls (20#/14#)
Conditioning
3 RFT ~
10 Deadlift (275#/185#)
10 Bar-Facing Burpees
Witt ~ 10 (Pull Ups w/ feet on bar) / 3 Rnds + 15 Cal / 6:10 (85#)
Daliege ~ 11 + 7 C2B Pull Ups / 4 Rnds / 7:45 (225#)
Val ~ 8 C2B / 4 Rnds + 6 Cal / ??? 3 Rnds completed
tb ~ 6 M.U. (rest 3-4 mine...then did 2 every 30 seconds for 5 rnds) / 4 Rnds + 11 Cal / 6:10
UPDATE:
Oz does it again!!!
Ok, folks...once again, Oz has come in after school (BB has late practice so he has to do something) and done the WOD... With all the motivation he needs...seeing the AM scores!He did it yesterday...and has done it again today...
Bar M.U. ~ 6 reps + 1 in the 7th Min
AMRAP in 8 ~ 5 Rnds + 11 cals
No time for the 3 Rnds...he had a Coaches Meeting!!!
PbtL
Monday, February 23, 2015
OPEN week....
It is time...
It's time for the OPEN...
This week is week 1...cannot wait till Thursday night! 15.1 will be here...another year, another open...
Time to Warm-Up ~
Rebel Soul (CFNE)
AMRAP in 12:
50 D/U
20 KB Swings (70#/55#)
7 Jerks (185#/135#)
Strength/Conditioning
EMOM x 8:
Odd = 7 TTB + 7 Power Cleans (155#/105#)
Even = 7 TTB + 7 Front Squats (155#/105#)
Feidt ~ 3 Rnds + 3 swings (135#)
JB ~ 4 Rnds Completed!! (135#)
Witt ~ 3 Rnds + 5 swings (75# / 100 Singles)
tb ~ 3 Rnds + 50 D/U / 4 min of EMOM...went to 5's for PC/FS for minutes 5-8
Some reading from Josh Bunch, the great mind of Practice Crossfit:
Something to think about...Cheating is Cheating ~ HERE
It's time for the OPEN...
This week is week 1...cannot wait till Thursday night! 15.1 will be here...another year, another open...
Time to Warm-Up ~
Rebel Soul (CFNE)
AMRAP in 12:
50 D/U
20 KB Swings (70#/55#)
7 Jerks (185#/135#)
Strength/Conditioning
EMOM x 8:
Odd = 7 TTB + 7 Power Cleans (155#/105#)
Even = 7 TTB + 7 Front Squats (155#/105#)
Feidt ~ 3 Rnds + 3 swings (135#)
JB ~ 4 Rnds Completed!! (135#)
Witt ~ 3 Rnds + 5 swings (75# / 100 Singles)
tb ~ 3 Rnds + 50 D/U / 4 min of EMOM...went to 5's for PC/FS for minutes 5-8
Some reading from Josh Bunch, the great mind of Practice Crossfit:
Something to think about...Cheating is Cheating ~ HERE
Friday, February 20, 2015
Beep Test - 2
This is a NASTY little WOD (test)...
Ben Bergeron (owner of CFNE) is a mad-scientist of crossfit and all things physical (not to mention mental)!
He tests, retests and experiments on ALL types of bodies and abilities!!!
From their mainsite CFNE to CompTrain sites...he trains average Jills/Joes to Elite Games Qualifiers!
Last year CompTrain programming had a TON of open athletes working thru the daily WOD's. And there were a bunch from all over the world that MADE it to Regionals...some to the games!!!
His programming and work embodies what I believe Crossfit is truly about...community! Anyone and everyone can be doing the same (scaled or otherwise) WOD. This makes the "sharing of the pain" more bearable...
Speaking of that, is there anything more motivating that someone who is working out with you...WHILE they are doing their set...HOLLERING (well, encouraging and speaking loudly) at you to keep moving and going?!?!?
This is what happens in a WOD like the BEEP TEST... All I wanted to do was give up (weak on my part)...And all I could hear was Val saying, "Let's GO!!! Keep moving"
So...
Warm-Up on your own...JB & Oz did Suicides (I believe)...
Then...when you are ready ~
BERGERON BEEP TEST
EMOM for as long as possible...
7 Thrusters (75#/55#)
7 Pull Ups
7 Burpees
(Scale to 6's or 5's if you need to...)
Otherwise, If you need a workout, and you do not feel you have pushed yourself enough (not made enough rounds) ~ Rest a Minute or Two and goto REPs of 5's or 4's and try to continue...
Suggestion is that Open Athletes make it to 9 Rounds (Yea, right...Holy Cow!!)
Our First time ever doing Beep Test is HERE
Feidt ~ 3 Rnds + 17 Reps / Then did 5's for quite a while!!! ANIMAL
JB ~ 2 Rnds +?? / Went to 5's and seemed like he could go forever!!! BEAST
Oz ~ 2 Rnds + 19 Reps / Got mad at himself so started SNATCH...and just got more frustrated...Wait till the breakthru happens...He will be unstoppable once he breaks the 145# Snatch mark!!!
Witt ~ 2Rnds + 14 (5's) / Then 50-40-30-20-10 Jump Rope, Sit Ups, Push Ups
Val ~ 2 Rnds / 1min rest / 3rnds of 5s / 1min rest / 5rnds of 3s
tb ~ 5 Rnds + 13 Reps / Rested 4 Minutes and could only muster up 2 Rnds of 5's...rested another MINUTE and did 2 more rounds of 5's...Mental Toughness needs work!!! I was talking to myself like a skitzo during this workout!
TbtG
Ben Bergeron (owner of CFNE) is a mad-scientist of crossfit and all things physical (not to mention mental)!
He tests, retests and experiments on ALL types of bodies and abilities!!!
From their mainsite CFNE to CompTrain sites...he trains average Jills/Joes to Elite Games Qualifiers!
Last year CompTrain programming had a TON of open athletes working thru the daily WOD's. And there were a bunch from all over the world that MADE it to Regionals...some to the games!!!
His programming and work embodies what I believe Crossfit is truly about...community! Anyone and everyone can be doing the same (scaled or otherwise) WOD. This makes the "sharing of the pain" more bearable...
Speaking of that, is there anything more motivating that someone who is working out with you...WHILE they are doing their set...HOLLERING (well, encouraging and speaking loudly) at you to keep moving and going?!?!?
This is what happens in a WOD like the BEEP TEST... All I wanted to do was give up (weak on my part)...And all I could hear was Val saying, "Let's GO!!! Keep moving"
So...
Warm-Up on your own...JB & Oz did Suicides (I believe)...
Then...when you are ready ~
BERGERON BEEP TEST
EMOM for as long as possible...
7 Thrusters (75#/55#)
7 Pull Ups
7 Burpees
(Scale to 6's or 5's if you need to...)
Otherwise, If you need a workout, and you do not feel you have pushed yourself enough (not made enough rounds) ~ Rest a Minute or Two and goto REPs of 5's or 4's and try to continue...
Suggestion is that Open Athletes make it to 9 Rounds (Yea, right...Holy Cow!!)
Our First time ever doing Beep Test is HERE
Feidt ~ 3 Rnds + 17 Reps / Then did 5's for quite a while!!! ANIMAL
JB ~ 2 Rnds +?? / Went to 5's and seemed like he could go forever!!! BEAST
Oz ~ 2 Rnds + 19 Reps / Got mad at himself so started SNATCH...and just got more frustrated...Wait till the breakthru happens...He will be unstoppable once he breaks the 145# Snatch mark!!!
Witt ~ 2Rnds + 14 (5's) / Then 50-40-30-20-10 Jump Rope, Sit Ups, Push Ups
Val ~ 2 Rnds / 1min rest / 3rnds of 5s / 1min rest / 5rnds of 3s
tb ~ 5 Rnds + 13 Reps / Rested 4 Minutes and could only muster up 2 Rnds of 5's...rested another MINUTE and did 2 more rounds of 5's...Mental Toughness needs work!!! I was talking to myself like a skitzo during this workout!
TbtG
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