New sports season is upon us... Track starts today...should get interesting...
Warm-Up...
Talladega Nights (CFNE)
AMRAP in 3min:
7 Burpees
7 Med Ball Squat Jumps (30#/20#)
3 MINUTES REST
3 Minute Max Calorie Row
3 MINUTES REST
AMRAP in 3min:
7 Burpees
7 Med Ball Squat Jumps (30#/20#)
3 MINUTES REST
3 Minute Max Calorie Row
Jb ~ 4 Rnds / 56 Cals / 4 Rnds + 4 Burpees / 59 Cals
Feidt ~ 4 Rnds + 2 Burpees / 56 Cals / 4 Rnds + 3 Burpees / 55 Cals
Witt ~ 2 Rnds + 7 Burpees / 36 Cals / 2 Rnds + 2 Sqts / 35 Cals
Britt ~ 3 Rnds + 7 Burpees / 49 Cals / 3 Rnds + 7 Burpees / 51 Cals
tb ~ 4 Rnds + 7 Burpees / 58 Cals / 4 Rnds + 4 Burpees / 59 Cals
What would life be if we had no courage to attempt ANYthing?
Monday, March 9, 2015
Friday, March 6, 2015
PD Day...
E & Val had OPEN 15.2 (which is/was 14.2 repeated!!!)...
Both Improved!!! Ethan went to Rx...Last year he did a scaled down version of this one (behind me in one of the videos from last year)...
Val went scaled for this one and tore it up...not her hand...just the reps...made it to the 14's!!!
6-8-10-12-14!!! That is 15 Minutes of work folks!!!
Ethan ~ 15.2 = 62 Reps
Val ~ 15.2(s) = 187 Reps
Daliege ~ 15.2(s) = Unknown reps, I think he made it to the 12's...around 140 reps
Oz and Jb did the No Joke WOD:
Oz ~
1) Rx (75# Thrusters) ~ Failed in min. 13 ~ 17 completed D/U...then finished the sets w/o timer
2) 5 OHS (95#) + 30 D/U / 5 B/J (24") + 5 Thrusters (75#)
3) 3 Snatch (95#) + 30 D/U / 3 Bar MU + 5 Thrusters (75#) ~ Failed 11th minute (23 D/U)...finished w/o timer
Not sure about JB...he worked hard!
Both Improved!!! Ethan went to Rx...Last year he did a scaled down version of this one (behind me in one of the videos from last year)...
Val went scaled for this one and tore it up...not her hand...just the reps...made it to the 14's!!!
6-8-10-12-14!!! That is 15 Minutes of work folks!!!
Ethan ~ 15.2 = 62 Reps
Val ~ 15.2(s) = 187 Reps
Daliege ~ 15.2(s) = Unknown reps, I think he made it to the 12's...around 140 reps
Oz and Jb did the No Joke WOD:
Oz ~
1) Rx (75# Thrusters) ~ Failed in min. 13 ~ 17 completed D/U...then finished the sets w/o timer
2) 5 OHS (95#) + 30 D/U / 5 B/J (24") + 5 Thrusters (75#)
3) 3 Snatch (95#) + 30 D/U / 3 Bar MU + 5 Thrusters (75#) ~ Failed 11th minute (23 D/U)...finished w/o timer
Not sure about JB...he worked hard!
Thursday, March 5, 2015
No Joke...
Done again on Thursday AM by Daliege & Witt...
They subbed Thrusters for the Wall Balls...
If you have not done this WOD...you need to get it on your list of WOD's to try!
Here are schedules that could happen (CAPS = workout days):
#1) MON-TUE-WED-thur-FRI(Open)-sat-Sun(reTest)
#2) MON-TUE-wed-THUR-fri-SAT(Open)-sun-MON(reTest)
#3) MON-TUE-WED-thur-FRI(Open)-SAT-sun-MON(reTest)
For some...Thursdays may be moving to an "Active Rest / Recovery Day" thru the OPEN...
It has always been JB's "rest" day...
The Open is announced on Thursday night...
This whole thing really depends on the week and how things are shaking out...
There will always be some WOD posted on the Whiteboard...
DO NOT stay away because you are not sure if anyone will be in! Even if YOU are here...it is important to get in and do this for yourself!!! Life is crazy...go with it, and if you are unsure...call, text, e-mail...the day before...someone will be willing to GO (or at least come in to support/motivate you)!!!
They subbed Thrusters for the Wall Balls...
If you have not done this WOD...you need to get it on your list of WOD's to try!
Here are schedules that could happen (CAPS = workout days):
#1) MON-TUE-WED-thur-FRI(Open)-sat-Sun(reTest)
#2) MON-TUE-wed-THUR-fri-SAT(Open)-sun-MON(reTest)
#3) MON-TUE-WED-thur-FRI(Open)-SAT-sun-MON(reTest)
For some...Thursdays may be moving to an "Active Rest / Recovery Day" thru the OPEN...
It has always been JB's "rest" day...
The Open is announced on Thursday night...
This whole thing really depends on the week and how things are shaking out...
There will always be some WOD posted on the Whiteboard...
DO NOT stay away because you are not sure if anyone will be in! Even if YOU are here...it is important to get in and do this for yourself!!! Life is crazy...go with it, and if you are unsure...call, text, e-mail...the day before...someone will be willing to GO (or at least come in to support/motivate you)!!!
Wednesday, March 4, 2015
This was no Joke...
HERE is your Thursday WOD a day early...get a little time to think on this one...
Another GREAT WOD from the genius...Ben B. (CFNE)
1) EMOM x 14:
7 Power Ceans (135#/95#) + 30 D/U
7 C2B + 7 Wall Balls* (30/20)
2-3 Min Rest
2) EMOM x 12:
5 OHS (135#/95#) + 30 D/U
5 Box Jumps (40/30) + 7 Wall Balls*
2-3 Min Rest
3) EMOM x 10:
3 Snatch (135#/95#) + 30 D/U
3 M.U. + 7 WB* (30/20)
SCALE Reps, Weight & Height (BJ) as needed
* sub Thrusters (75#/45#) for Wall Balls so you are not running from gym to room in 60sec
***cut down on reps if/when you need, but finish the WOD!
tb
1) 1-5 as Rx, 6-14 = 5 PC + 30 D/U / 5 C2B + 5 WB
2) 5 OHS + 30 D/U / 4 B.J. + 5 WB
3) 3 Snatch + 30 D/U / 3 MU + 5 Wall Balls*
TbtG
"this was no joke"
"this shit got real pretty fast"
"ass kicking"
~ All great quotes by people that performed it...exactly what I was thinking as I was trying to get thru this bitch!Another GREAT WOD from the genius...Ben B. (CFNE)
1) EMOM x 14:
7 Power Ceans (135#/95#) + 30 D/U
7 C2B + 7 Wall Balls* (30/20)
2-3 Min Rest
2) EMOM x 12:
5 OHS (135#/95#) + 30 D/U
5 Box Jumps (40/30) + 7 Wall Balls*
2-3 Min Rest
3) EMOM x 10:
3 Snatch (135#/95#) + 30 D/U
3 M.U. + 7 WB* (30/20)
SCALE Reps, Weight & Height (BJ) as needed
* sub Thrusters (75#/45#) for Wall Balls so you are not running from gym to room in 60sec
***cut down on reps if/when you need, but finish the WOD!
tb
1) 1-5 as Rx, 6-14 = 5 PC + 30 D/U / 5 C2B + 5 WB
2) 5 OHS + 30 D/U / 4 B.J. + 5 WB
3) 3 Snatch + 30 D/U / 3 MU + 5 Wall Balls*
TbtG
Tuesday, March 3, 2015
One on One with Three
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...
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...
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
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