Well...quick and not so quick...
Once I get here in the AM it seems anything can be a distraction...
Headphones, e-mails, attendance, etc...
Even looking for a WOD can be a distraction...looking for the "perfect" WOD for the day, considering what we did yesterday, etc...
Not following programming can be a pain, but BODYWEIGHT movement is the goal for now...
Sooooo....
I was going to just get a warm-up going with some burpees, and as I started (somewhere b/t 15-20 burpees, I decided to see if I could get 100 in a row...
Warm-Up turned into Workout!
Here was the rep scheme for 100 continuous burpees:
10x step down & up w/RT
10x step down and up w/LFT
10x step down RT, step up LFT
10x step down LFT, step up RT
10x regular Burpees
(2 Rnds thru this)
I did not start a timer b/c I was just doing a warm-up...as I was 20 burpees into it, I decided tout was somewhere b/t 7-8 minutes)
Then...
5 Rnds
15 GHD Sit Ups
10 GH Raises
A nice little QUICK WOD...
What would life be if we had no courage to attempt ANYthing?
Wednesday, August 19, 2015
Tuesday, August 18, 2015
It's been a while...
Well... It has been a while...
Workouts have still been going on, but there is no record of them...
Briefly...here are some WOD's we have done:
AMRAP in 20min:
Team of 3 (one partner working at a time)
200m Run (Together)
40 Squat Cleans (ascending each Round)
115/80, 135/95, 155/105, 185/135 & 205/145 for max reps if you make it there...
That was fun... I think Val, Syd and I got to 10 or 12 reps @ 185/135 round...can't really remember
21-15-9
Power Cleans (135/95)
Front Rack Lunges (135/95)
Push Jerks (135/95)
Tough WOD...Rack Lunges do not let you breath...
Then we got ready for the TEAM Boxstar Competition @ Kenosha Crossfit
Syd, Val and I took 3rd in the Scaled Division...definitely where we belonged. The 3 teams in Rx were STUDS!!! We did win the championship (Rnd #4) WOD:
Chipper ~ 300 Singles, 150 Box Jumps, 75 KB Swings, 50 OHS (95/75)
And were very competitive in the first two... Just gave away #3 (100 Squat Clean Thrusters w/ 3 Rope Climbs b/t every partner...)
AS FOR TODAY (and the next coming weeks)...
We will be programing LOTS of Bodyweight Exercises... Just get the blood flowing and working out... Not a lot of the extras (heavy weights, strength focus, etc)... Just some time for giving the body a break...
TODAY
CRAZY 8's
8 RFT ~
8 Pull Ups
8 Box Jumps (24/20)
8 Burpees
8 Dips
8 HR Push Ups
8 Lungesteps
8 D/U
8 Wall Balls (20/14)
Wendt ~ 28:05...killed it! (30# WB 6,7 &8)
Val ~ 33:03
tb ~ 36:10 (3:12/3:49/4:23/4:43/4:46/5:20/5:17/5:10)
Jeez...just could not get air in the lungs after round #5...No matter how I did the Burpees (walkdown or quick) I could not just jump on the Dips and go... BUT...did do all box jumps as rebounders vs. step-ups... Maybe I could pick up some time w/ step up/downs (if it were a comp)
Workouts have still been going on, but there is no record of them...
Briefly...here are some WOD's we have done:
AMRAP in 20min:
Team of 3 (one partner working at a time)
200m Run (Together)
40 Squat Cleans (ascending each Round)
115/80, 135/95, 155/105, 185/135 & 205/145 for max reps if you make it there...
That was fun... I think Val, Syd and I got to 10 or 12 reps @ 185/135 round...can't really remember
21-15-9
Power Cleans (135/95)
Front Rack Lunges (135/95)
Push Jerks (135/95)
Tough WOD...Rack Lunges do not let you breath...
Then we got ready for the TEAM Boxstar Competition @ Kenosha Crossfit
Syd, Val and I took 3rd in the Scaled Division...definitely where we belonged. The 3 teams in Rx were STUDS!!! We did win the championship (Rnd #4) WOD:
Chipper ~ 300 Singles, 150 Box Jumps, 75 KB Swings, 50 OHS (95/75)
And were very competitive in the first two... Just gave away #3 (100 Squat Clean Thrusters w/ 3 Rope Climbs b/t every partner...)
AS FOR TODAY (and the next coming weeks)...
We will be programing LOTS of Bodyweight Exercises... Just get the blood flowing and working out... Not a lot of the extras (heavy weights, strength focus, etc)... Just some time for giving the body a break...
TODAY
CRAZY 8's
8 RFT ~
8 Pull Ups
8 Box Jumps (24/20)
8 Burpees
8 Dips
8 HR Push Ups
8 Lungesteps
8 D/U
8 Wall Balls (20/14)
Wendt ~ 28:05...killed it! (30# WB 6,7 &8)
Val ~ 33:03
tb ~ 36:10 (3:12/3:49/4:23/4:43/4:46/5:20/5:17/5:10)
Jeez...just could not get air in the lungs after round #5...No matter how I did the Burpees (walkdown or quick) I could not just jump on the Dips and go... BUT...did do all box jumps as rebounders vs. step-ups... Maybe I could pick up some time w/ step up/downs (if it were a comp)
Saturday, August 8, 2015
Great Day...
Alumni Golf Outing...Friday...FB Season...
What could be better???
Warm-Up - Move
EMOM x 10:
Low Hang Squat Snatch, climbing
Dragonfly
AMRAP in 15min:
300m Row
30 Wall Ball (20#/14#)
Wendt ~
Ethan ~ 95-105-115-125-130-135-135-140-145-150-155 / 4 Rnds + 11WB
Wendt ~ up to 165# / 4 Rnds + 26 WB
tb ~ 135-155-160-165-165-170-175-180-185-185-190 / 4 Rnds + 14WB
What could be better???
Warm-Up - Move
EMOM x 10:
Low Hang Squat Snatch, climbing
Dragonfly
AMRAP in 15min:
300m Row
30 Wall Ball (20#/14#)
Wendt ~
Ethan ~ 95-105-115-125-130-135-135-140-145-150-155 / 4 Rnds + 11WB
Wendt ~ up to 165# / 4 Rnds + 26 WB
tb ~ 135-155-160-165-165-170-175-180-185-185-190 / 4 Rnds + 14WB
Thursday, August 6, 2015
Gwen-ish
Great Workout yesterday...Pretty Intense!
Gwen (sort of)
With a running clock...
0:00 ~ 15 UB Clean & Jerk
7:00 ~ 12 UB Clean & Jerk
14:00 ~ 9 UB Clean & Jerk
Thrusters
5 x 5 Pausing Overhead Thruster (pause 2 full seconds at top), climbing
Gym
EMOM x 10min:
10 Bar Facing Burpees for time
Wendt ~ 115-135-145 / 95-135-155-165-175 / 20-22-24-24-23-24-24-23-23-22
Val ~ 95(3x5)-75-85 / xx / did as sets of 8
tb ~ 135-155-175 / 135-155-175-185-185 / 25-23-40-37-35-40-40-35-25-23
Gwen (sort of)
With a running clock...
0:00 ~ 15 UB Clean & Jerk
7:00 ~ 12 UB Clean & Jerk
14:00 ~ 9 UB Clean & Jerk
Thrusters
5 x 5 Pausing Overhead Thruster (pause 2 full seconds at top), climbing
Gym
EMOM x 10min:
10 Bar Facing Burpees for time
Wendt ~ 115-135-145 / 95-135-155-165-175 / 20-22-24-24-23-24-24-23-23-22
Val ~ 95(3x5)-75-85 / xx / did as sets of 8
tb ~ 135-155-175 / 135-155-175-185-185 / 25-23-40-37-35-40-40-35-25-23
Tuesday, August 4, 2015
Double Down...
Still lots of work to get done, but now we can at least practice...real football...
But first...a workout...
Again...
Grinder Type Warm-Up (all these and MORE)
800m Run
15 Burpees over Bar
2 x 10 Frog Complex (1=Sqt-Clean Thruster + Back Squat Thruster) (65#/45#)
STRICT Pull Ups
HSPU
Leg Blaster
Push Up Progression
LOTS of MOBILITY STUFF
OHS
3 x 3
Double Down
1K Row (or 800m Run)
30 OHS (135#/95#)
30 C2B
500m Row ( or 400m Run)
15 OHS
15 C2B
Wendt ~ 95-115-125 / 16:45 (95#)
Val ~ OHS Practice / 18:10 (65#/Purple Band)
tb ~ 185-185-195 / 15:10
But first...a workout...
Again...
Grinder Type Warm-Up (all these and MORE)
800m Run
15 Burpees over Bar
2 x 10 Frog Complex (1=Sqt-Clean Thruster + Back Squat Thruster) (65#/45#)
STRICT Pull Ups
HSPU
Leg Blaster
Push Up Progression
LOTS of MOBILITY STUFF
OHS
3 x 3
Double Down
1K Row (or 800m Run)
30 OHS (135#/95#)
30 C2B
500m Row ( or 400m Run)
15 OHS
15 C2B
Wendt ~ 95-115-125 / 16:45 (95#)
Val ~ OHS Practice / 18:10 (65#/Purple Band)
tb ~ 185-185-195 / 15:10
First Day...
First Day of Football...
Lots of kids...a good problem to have... Now if they get all the paperwork in and STAY committed to it...
Commitment...not the easiest thing to do for anyone let alone kids...
They just don't understand the meaning...That is were we come in...teach commitment. Make them want to be a part of something and learn the valuable lessons of LIFE...not just the sport!
Also...the TEAM Comp is fast approaching... We are ready for it if it was today, BUT there is always room for improvement... Especially with 100 Squat-Clean Thrusters (holy cow!)...
So did a longer "Grinder Type" Warm-Up
Then...
Squat Snatch
EMOM x 12:
Min 1-2-3 @ 75%
Min 4-5-6 @ 80%
Min 7-8-9 @ 85%
Min 10 @ 90%
Min 11-12 @ 85%
Conditioning (On Track w/ Kids)
Surfer on Acid
3 RFT
400m Run
21 Burpees
Val ~ worked lighter Sq Snatch / 11:35
tb ~ 165# / 175#/185# / 195#(missed) / 185# / 10:00
Lots of kids...a good problem to have... Now if they get all the paperwork in and STAY committed to it...
Commitment...not the easiest thing to do for anyone let alone kids...
They just don't understand the meaning...That is were we come in...teach commitment. Make them want to be a part of something and learn the valuable lessons of LIFE...not just the sport!
Also...the TEAM Comp is fast approaching... We are ready for it if it was today, BUT there is always room for improvement... Especially with 100 Squat-Clean Thrusters (holy cow!)...
So did a longer "Grinder Type" Warm-Up
Then...
Squat Snatch
EMOM x 12:
Min 1-2-3 @ 75%
Min 4-5-6 @ 80%
Min 7-8-9 @ 85%
Min 10 @ 90%
Min 11-12 @ 85%
Conditioning (On Track w/ Kids)
Surfer on Acid
3 RFT
400m Run
21 Burpees
Val ~ worked lighter Sq Snatch / 11:35
tb ~ 165# / 175#/185# / 195#(missed) / 185# / 10:00
Saturday, August 1, 2015
BACK!!!
Last week was a bit of Vacation... Up in Rhinelander for me... Val took a couple days in Door County...
Time to get back into the swing of things...
Two-a-days (not really, but that is what they are still called)...
for football begin on Tuesday, August 4th...
We will be practicing from 4:30-6pm then 6:30-8pm...
SO...
TWO practices in a day = Two-a-days...
Maybe that is how we will need to train as well...
Val, Syd & tb will be in the Kenosha Crossfit/Boxstar Open TEAM Competition
Sunday, August 16th (2 Guys & 1 Girl)...
Events were announced (subject to change, of course)...
But now there is some time to train/practice...
Event #1
As Many Reps as Possible in 5 Minutes (per person)
15 Wall Ball (20/14)
15 Burpees over Rower
15 Pull Ups
15 Cal Row
15 HR Push Ups
15 Cal Row
15 Pull Ups
15 Burpees over Rower
Event #2
AMRAP in 14 Min:
14 TTB
DT* ~ 12-9-6 of Deadlift + Hang Clean + Push Jerk (155#)
*Each partner will be designated one of the lifts
Event #3
100 Squat-Clean Thrusters*
Everytime your hands come off the bar there will be a 3 Rope Climb Penalty
Event #4 ~ TBD
Oh, yea...and they reserve the right to change ANY part or ALL of the above workouts...
You know...Crossfit ~ Be ready for the unknown and unknowable!!!
So...easy job of getting back to work this Saturday AM...
Warm-Up
600m Run
15 Burpees
Leg Blaster
Push Up Progresson (10 Rev. Grip Push Ups + 5 Lft Hand Fwd + 5 Rt Hand Fwd + 10 HR)
15 Burpees
Pass Thrus
Step Thrus
Then...Conditioning
Event #1 in 5 Min
REST
Event #1 in 5 Min @ 8 Reps Each, if complete...start again with 7's
Cool Down...
A) 3 Attempts at Max Calorie/Hr (how high can you get)
B) 3 x 20sec @ 90%+ of above #
tb ~ 6 Pull Ups(#2) (96 Total Reps) / 7 Pull Ups (#1) (85 Total Reps)
A) 2001 @ #2 Damp / 2268 @ #6.5 Damp / 2375 @ #10 Damp
B) Done ~ 13 Pulls in 20sec @ 10-10-9
NEEDS:
Leg Blaster & Push Ups EVERYDAY (reps-reps-reps...volume)!!!
Squat Cleans / Thrusters ~ Get Heavy and make the wts light!
Don't forget to Snatch/Squat Snatch a bit...could "pop-up"...
Time to get back into the swing of things...
Two-a-days (not really, but that is what they are still called)...
for football begin on Tuesday, August 4th...
We will be practicing from 4:30-6pm then 6:30-8pm...
SO...
TWO practices in a day = Two-a-days...
Maybe that is how we will need to train as well...
Val, Syd & tb will be in the Kenosha Crossfit/Boxstar Open TEAM Competition
Sunday, August 16th (2 Guys & 1 Girl)...
Events were announced (subject to change, of course)...
But now there is some time to train/practice...
Event #1
As Many Reps as Possible in 5 Minutes (per person)
15 Wall Ball (20/14)
15 Burpees over Rower
15 Pull Ups
15 Cal Row
15 HR Push Ups
15 Cal Row
15 Pull Ups
15 Burpees over Rower
Event #2
AMRAP in 14 Min:
14 TTB
DT* ~ 12-9-6 of Deadlift + Hang Clean + Push Jerk (155#)
*Each partner will be designated one of the lifts
Event #3
100 Squat-Clean Thrusters*
Everytime your hands come off the bar there will be a 3 Rope Climb Penalty
Event #4 ~ TBD
Oh, yea...and they reserve the right to change ANY part or ALL of the above workouts...
You know...Crossfit ~ Be ready for the unknown and unknowable!!!
So...easy job of getting back to work this Saturday AM...
Warm-Up
600m Run
15 Burpees
Leg Blaster
Push Up Progresson (10 Rev. Grip Push Ups + 5 Lft Hand Fwd + 5 Rt Hand Fwd + 10 HR)
15 Burpees
Pass Thrus
Step Thrus
Then...Conditioning
Event #1 in 5 Min
REST
Event #1 in 5 Min @ 8 Reps Each, if complete...start again with 7's
Cool Down...
A) 3 Attempts at Max Calorie/Hr (how high can you get)
B) 3 x 20sec @ 90%+ of above #
tb ~ 6 Pull Ups(#2) (96 Total Reps) / 7 Pull Ups (#1) (85 Total Reps)
A) 2001 @ #2 Damp / 2268 @ #6.5 Damp / 2375 @ #10 Damp
B) Done ~ 13 Pulls in 20sec @ 10-10-9
NEEDS:
Leg Blaster & Push Ups EVERYDAY (reps-reps-reps...volume)!!!
Squat Cleans / Thrusters ~ Get Heavy and make the wts light!
Don't forget to Snatch/Squat Snatch a bit...could "pop-up"...
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