Boat Race

Warm-Up
Roll/Mobility
Activation
500m Row + 10 Spidey & Reach
400m Row + 8 Strict Pull Ups
300m Row + 6 Walkouts
*rows go from light/easy to moderate

2 Rnds
10 Push Ups
15 Abmat SU
200m Run

GYMNASTIC WORK
With a Running Clock, as many rounds as possible
0:00-5:00
1 Wall Walk
3 STRICT Pause Pull Ups (3s chin above bar)
5:00-10:00
15s Ring Support Holds
5-10 Horizontal Ring Rows
10:00-15:00
6 STRICT TTB
3 Inchworms
(Work all for FORM vs. Reps/Rnds...QUALITY over quantity)

BOAT RACE (past HERE)
3 RFT:
500m Row
400m Run
3min Rest b/t

Recovery
15min Bike (Conversational Pace)
Every 3min perform 15 Hollow Rocks

lil Wendt ~ 17:22 (3:46[1:47] / 3:48[1:53] / 3:48[2:00])
Daliege ~ 17:21 (3:49[1:47] / 3:53[1:50] / 3:39[1:50])
tb ~ 17:55 (3:51[1:46] / 4:01[1:47] / 4:04[1:47])
Oz did this one this AM, but really did not keep a time... He is just a machine that keeps going! He is always finished by the time we start! Guaranteed he was faster than this!

Stan (4/12/17) ~ 16:45 - (3:33[1:48] / 3:35[1:46] / 3:37[1:57])

Holy Week...

Warm-Up

Roll / Stretch

3min Light Bike

1m Alt Sampson Stretch

2 Rnds STRICT Cindy

1m Russian Babymakers

2 Rnds STRICT Cindy

1m Warrior Squat

BB Warm Up

PRIMER

3 Sets:

6 Single-Leg Lateral Box Step-Up

50m DB Farmers Carry

SQUAT WAVES

Rest as needed b/t sets, but not more than 2m

BACK SQUATS

6 @ 63%

4 @ 68%

2 @ 73%

6 @ 68%

4 @ 73%

2 @ 78%

4 @ 73%

2 @ 78%

2 @ 83%

10 @ 55% Front Squat

BODY ARMOR

3 GIANT SETS

10 DB Bench Press

30s Max D/U

15 DL (205#/145#)

30s Max D/U

20 Bent-Over DB Row (10 each arm)

3 Rnds (NOT FOR TIME)

35 Band Pull Aparts

15 L-Sit off Pull Up Bar (Hang)

Stan ~ Primer(50's) & 95-115-135/115-135-155/135-155-175

tb ~ Primer(70's) & 230-250-265/250-265-285/265-285-305 / 60's DB Bench & 35 for Row

Saturday...what a day!

Warm-Up
Roll / Mobility
3min Light Row
10 Sampson Stretch
2min Light/Mod Row
10 Alt. Spidey and Reach
1min Mod Row
10 Russian Babymakers

BBWU

Power Clean & Snatch Work
Every 30sec x 12 ~ 1 Power Clean
3 Min Rest
Every 30sec x 12 ~ 1 Pwr Snatch
*Working on SPEED with the hip extension!!!

SANGRIA
2 Rnds:
500m Row + 21 Cal Bike
500m Row + 21 Bar-Facing Burpees
500m Row + 21 OHS (95#/65#)

Cool Down/Recovery
15 Min Recovery Bike (conversational pace)

Couch Stretch ~ 2min ea
Pigeon Stretch ~ 2min ea

tb ~ 135#/115#/ 24:23

Done with rnd #1 @ 11:30... All rows under 2 (1:46-52-52-55-52-56 / Bike 1:15 & 1:25 / step-down burpees / 21 UB for #1 & 8+ 13 for #2 OHS)...wow was that tough on the lungs...

MC

Getting to be that time of Year...
Annual Jigsaw Run is coming up...
MURPH Challenge Sign-Up HERE (Donate to a GREAT cause!)
Now we can even register under OUR Affiliate ~ Crossfit WR!!! Just like the OPEN...we are recognized by the industry...pretty cool!

Warm Up
3m Light Bike
3 Rnds ~
3 Scap Retractions + 3 Strict Pull Ups
6 Russian Babymakers
9 OHS
12 Abmat Sit Ups

BB Warm  Up

HAPPY HOUR
3 RFT ~
12 Power Cleans (135/95)
12 C2B Pull Ups
12 Push Press (135/95)
12 TTB

SQUAT
OTM x 7 ~ 2 Pausing Back Squats
Rest 2-3 min
Every 2 Min ~ 8 Front Squats (climbing)

FINISHER (Mid-Line)
Not for Time...
30-20-10
GHD Sit Ups
Hip Extensions

Stan ~ 10:12 (95#) / no squat
tb ~ 10:23 (3:08-7:10-10:23) / 175# Pause Sqt / 165-175-185 Front Squat / Completed finisher

Prime

Warm-Up
500m SLOW Row
3 Rnds ~
10 KB Swings
7 Slow Air Squats
3 Inchworms
------
500m Row (Mod pace)

PUSH PRESS
4 x 6 (across) work for an easy to moderate wt...this will increase in next few weeks

AUX Work
5 Sets (not for time)
10 Bar Dips
10 Horizontal Pull Ups
~ work for STRICT movement...this is strength work folks...

OPTIMUS PRIME (v.2)
AMRAP in 7min:
Wall Balls
* 7 x Deadlift (225/155) every minute on the minute...begin with DL @ 0:00!!!
(6 total rounds of DL)
Score is TOTAL Wall Balls!!!

tb ~ 145# / 66 WB's (185# DL / 14-10-12-10-10-6-6-8)

Thursday PRIMERS
Stan ~ 112 (21-15-15-15-15-15-16) (185# DL)
Daliege ~ 113 (25-20-15-15-13-13-12) 185# DL)

Runnin'

Time to start running again... Not much, but just enough to get some legs under us!

Warm-Up 

3 Rnds:

15 Singles + 15 D/U + 10 singles + 10 D/U

250m Moderate Row

6 Spidey & Reaches

Gymnastic Skill / Body Awareness

3 Minutes to work on Box Shoulder Taps

(progress to wall shoulder touches, if possible)

TEST

ONE attempt @ 

Max Reps STRICT Pull Ups

(can rest in hang position)

DOWN UNDER

For Time

3 Rnds: 40 D/U + 12 Burpees

4 Laps (approx 600m)

2 Rnds: 40 D/U + 12 Burpees

3 Laps (400m)

1 Rnd: 40 D/U + 12 Burpees

2 Laps (approx 200m)

Oz ~ did the testing ~ 8 Strict Pull Ups

Daliege ~ 10 Pull Ups / 16:46

tb ~ 22 Pull Ups / 16:46

Great push by D... Was just ahead of him beginning the 3 laps...caught me on the run...then got 4 burpees ahead of him on last round... Did just enough to hold him off for the finish...BUT he was coming... Another 20 yds and I would have gotten passed... had to run fast to stay ahead...quads started to cramp like the end of MURPH!!! WOW!

Silverback...

As in gorrilla or as in Silver-Haired old people...

Either way, that it the term of the next 8-weeks of programing by the CompTrain masterminds of Harry Palley and Ben Bergeron

They/We have a bunch of people in the top 200 worldwide from CT Masters groups...Some REALLY good people...

For the rest of us...on to 2018 training... This first 8-week cycle (Silverback) is desingend for getting stronger...

Warm-Up
3min Light Bike
1m Sampson Stretch (Alt sides)
2 Rnds Cindy (Strict)
1m Russian Babymakers
2 Rnds Cindy (Strict)
1m Warrior Stretching

BB Warm-Up

Activation/Primer Work
3 Rnds:
6 Single-Leg Lateral Box Step-Ups (each side)
50m DB Farmer Carry

SQUAT WAVES
Wave #1
6 @ 60%
4 @ 65%
2 @ 70%
Wave #2
6 @ 65%
4 @ 70%
2 @ 75%
Wave #3 
6 @ 70%
4 @ 75%
2 @ 80%
Wave #4 (Front Squat)
10 @ 55% of 1 RM Back Squat
~ REST as needed b/t sets & waves, but try to keep it to under 2m
~ This is really just a 10 Set workout/workup, but you see the wave design...

Body Armour / Finisher
3 Supersets:
15 RDL (mod load)
20 HR Push Ups
25 Abmat Sit Ups w/ 10# Plate held @ Chest
30 Banded Pull-Aparts

tb ~ 60# DB FC / 225-235-255/235-255-270/255-270-290/190 / RDL @ 135#