On the Road...

Christine's on the Road
3 RFT ~
400m Run
12 Deadlift (275/185)
21 Box Jumps (24/20)

Conditioning
42-30-18 for Time:
GHD Sit Ups
Hip Extension
Calorie Row

Val ~ ??? 15:?? is my guess (135#/20)
Syd ~ 16:47 (275/24)
tb ~ 18:22 (275/30) / 17:28 (rows = 2:09/1:36/:43)

CFNE ~ Harley Love

For past WOD's of this...Look below
HERE (heavy)
HERE (Rx)

Warm-Up ~ work w/kids ... BB court ladders & Hip Mob

EMOM x 10: 1 Squat Snatch (across, climb, wave, RM, you choose)
take what is there today...

Harley Love
6 RFT:
13 Thrusters (heavy = 115/85 Rx = 95/65)
14 C2B (Rx = Pull Ups)

Val ~ 65x2 - 75x2 - 85x2 - 95x4  / Ripped Hands around the 4th-5th set... Was beating me!!!
tb ~ 175# (Red&bouncy black) / 17:30 (1:45-4:24-7:14-11:07-14:55-17:30)

Golf Day!

LHS Athletics Golf Outing is today...

Going to be a HOT one!

Fire & Ice
3 Rnds for Time:
3 Jerks (185#/135#)
4 Front Squats (185#/135#)
5 Power Cleans (185#/135#)
30 Pull Ups
40 HR Push Ups
50 Abmat Sit Ups

tb ~ 26:17 (8:00 / 9:09 / 9:08)

Camp Days...

Yesterday started FB Camp...Volleyball Day #2...BB Day #2...

Needless to say...I did not get to the blog...

YESTERDAY
Warm-Up:
Sealgrinder PT (1/2)

Black & Blue
5 RFT ~
10 Power Cleans (95/65)
10 Burpees

Conditioner
EMOM x 12:
odd = 15/12 Cal Row
even = 15/12 GHD Sit Ups

Val ~ 8:20 (Rx) / Completed
tb ~ 7:15 (Rx) / Completed

TODAY
Warm-Up: Burpees

START the Clock Progression:
@ 0:00 begin 1 Power Clean (75%) EMOM x 9
@ 12:00 begin 1 Power Snatch (75%) EMOM x 9
@ 25:00 begin 4 x 20 UB Deadlifts (225#/155#)


Syd ~ 185# / 135# / 7:00
tb ~ 205# / 175+# / 9:09 (6:20 end of 3rd)

Summer?!?!?

What are you going to do all summer?
What will you do with all your free time?

Common questions from the "norm" of teacher and non-teacher friends/acquaintances...

COACHING friends/family know better...

FREE TIME?!?!?  This is the time of year that we can finally just focus on what we love...
Coaching kids...being there for them...pushing them to become better...not worry about a bell ringing to interrupt great conversation or workouts...

Day 1 was crazy... Basketball, Volleyball, Football (a day a way, but preparation day is just as bad)...
AND another meeting on Wt. Room... Leave it to the Administration to screw up what we have been doing for 20+ years... If it has been broken, when/where did it break???? If it has not been broken, why screw with it????

Oh well.... Here we go...

Warm-up...not much (kids did a lot)

EMOM x 10:
1 Squat Snatch, Climb-Across-you pick

HELEN
3 RFT ~
400m Run
12 Pull Ups*
21 KB Swings*
*scaled = 24 jumping pull ups + 24 Swings...to keep the #'s similar

Lots of Kids did this...
Val ~ ?? (scaled w/ girls)
Syd ~ 10:30 (black bars)
Drake ~ 10:31
tb ~ 10:15 (black monkey bars / 55# KB)

State T&F

It is State Track & Field...so you know what that means...
WOD's down in La Crosse...

We arrived down in La X and got rooms, then had kids get a workout it...
After...we (Syd, Val, Dykstra & tb) did THIS:

WIAA
4 Rnds:
150m Run (approx... we picked two light poles to run down and back from)
15 Burpees
15 Lunges
15 Pike Sit Ups
15 Broad Jumps

We did not go for time...just competed and worked hard thru finish!
Good workout and everyone was pushed!

Post-WOD

THEN...Friday AM ~ 

Crossfit La Crosse was the place!
Called late on Thursday night to two places Crossfit UDX & La Crosse...
Both got back to me and were happy to let us "drop-in"...which was nice!
I have been told no drop-ins many times...so this was excellent.

Went with the group WOD there... it was good to be with a group!
Warm-Up Run, Stretch and Meet & Greet (there were a few other drop-ins)

Strength
EMOM x 12:
1-4 = 2 x STRICT Shoulder Press (heavy, or climb)
5-8 = 2 x Push Press (heavy, or climb)
9-12 = 1 Push Jerk + 1 Split Jerk (heavy or climb)
*this was designed to be heavy so if climbing, don't start too light!

Conditioning
In Teams of Two:
AMRAP in 20 (alternating rounds):
12 Wall Balls (20#/14#)
6 Burpee Pull Ups (scaled = 6 burpees + 6 jumping pull ups)
1 Snatch (135#/95#) (scaled = 95#/65#)

Drake & Partner = 16 total (8 rnds each) (@ 95# snatch)
tb & Partner = 17 total...my partner got the extra round in!!!

Post-WOD

Punch This...

Two options...

Hawaiian Punch
5 RFT ~
200m Run
15 Burpees
15 Wall Balls (20#/14#)
15 KB Swings (55#/35#)

Daliege & Bertag choose this .... No times

Start the Clock
At 0:00 begin:
EMOM x 9 ~ Power Cleans (75%)

@ the 12:00 mark begin:
EMOM x 9 ~ Power Snatch (75%)

@ the 25:00 mark begin:

4 x 20 UNBROKEN Deadlift (225#/155#)

Oz ~ 155# / 115# / 20@185# & 20@175# (work on D/U)
tb ~ 205# / 175# / 9:04 Rx

TbtG

Going to State Track... Will get a conditioner in later today with coaches & kids...

Thinking... something like the Punch ~ Run-Burpees-HSPU-Lunges or Broad Jumps...