It's Saturday...you know what that means???
TEAM WOD!!!
Always an individual version, but Saturdays are great for getting the gang together and getting after it with a TEAM!!! Strengths, Weaknesses, Stratagizing, Talking thinks thru...All great stuff!!!
We learn best when we learn with each other!!!
Debrief after the workouts have become a great time...thought process, breakdowns, evaluations...How can WE improve? Always great questions, comments, suggestions and conversation!!!
If you are not getting better, you are getting worse! There is NO staying the same!
This applies to Life, Faith, Work, Workouts, Strength, Physical Abilities/Capabilities, Mental Abilities/Capabilities, Relationships...EVERYTHING! Think about it...
Surround yourself with people that MAKE YOU BETTER!!!
And realize there ARE people that make you feel worse, or worse yet, want to hold you back!
Move away from that group as fast as you can!
10-15 Minutes ~ SmashweRx (pick what you feel you need to work on)
Warm-Up
2 Rnds ~
60s Run
5 Spidey & Reach (ea side)
5 Russian BB Makers
5 Scap Retractions
5 Kip Swings
BB WU
------------------
PRIMER
2 Rnds (w/ increasing intensity)
7 Cal Bike
5 Box Jumps
5 Power Cleans
5 TTB
5 Push Jerks
5 Box Jump Overs
(REST 60-90s b/t)
--------------------
BAKERS DOZEN
For Time (30min time-cap):
60/40 Cal Bike
60 Box Jump Overs (24/20)
60 Power Cleans (155/105)
60 Toes to Bar
60 Push Jerks (155/105)
60 Box Jump Overs (24/20)
60/40 Cal Bike
60 Box Jump Overs (24/20)
60 Power Cleans (135/95)
60 Toes to Bar
60 Push Jerks (135/95)
60 Box Jump Overs (24/20)
60/40 Cal Bike
NOTE ~ The weights get lower in the 2nd half to keep the intensity HIGH!!!
Scaling the weights to maintain the intended stimulus/intensity:
1st Half ~ Wt you can CLEAN & JERK 10+ times UNBROKEN when fresh!!!
2nd Half ~ Weight you can CLEAN & JERK 15+ times UNBROKEN when fresh!!!
DO NOT let ego get in the way here! We do not want a strength (quick singles) focus...this should be about pushing thru and maintaining repetitions w/ the team!!!
If you hit the time-cap...your score is 30min + 1 second for every rep you did not complete...
(i.e ~ if you make it to the final round of BJO's and complete 55 reps...you have 65 reps to go, so your score is 31:05!)
Individual Version = 20 Reps of everything for TIME
Z.Wendt, S. Brehm & tb ~ 28:08
Great push and teamwork by all today...good communication, great push at various parts by everyone!!! All stayed healthy (no serious injuries)...Remember slow is smooth & smooth is fast...especially on those BJO's!!!
Brehm is a BEAST on BJO's and really hit the 2nd half of this hard...carried us in the Push Jerks as well!!!
Wendt was the biker!!! Just tough as nails on the thing...held him back on 155# for a bit, but he picked up BJO's and Bike ALL thru the WOD!!!
My only saving grace...TTB!!!
Great work everyone!
My mouth shall be filled with Your praise, with Your glory day by day.
What would life be if we had no courage to attempt ANYthing?
Saturday, June 9, 2018
Friday, June 8, 2018
More PR's...
Hamstrings & Groin
Warm-Up
10 Cal Easy Bike
10 Air Squats
10 Abmats
10 KB DL
---------
10 Cal Mod. Bike
10 Hollow Rocks
10 Superman Rocks
10 BB Front Squats (45#)
---------
10 American KBS
7 Cal FAST Bike
5 Light Load Front Squat
----------
PRIMER
3 Sets (not for time):
15s Front Squat Hold (@ bottom)
6 Single-Leg Box Step-Ups (3 ea leg...do not alternate)
-----------
FRONT SQUAT
3 Sets (climbing):
1 Pausing (2s) Front Squat + 1 Front Squat
Then...
Climb to a 1-RM with 6-10 sets
-----------
CROWS NEST
PART #1
AMRAP in 5min:
15-12-9
KBS (70/50)
Front Squats (135/95)
Calorie Row
~ 5 Min REST ~
PART #2
AMRAP in 5min:
15-12-9
KBS (70/50)
Front Squats (115/80)
Calorie Row
~ Front Squat should be a wt. that you could confidently get 20 reps when fresh...The goal/stimulus in this WOD is to keep PUSHING...Do not go so hard that you need multiple breaths after one exercise to the next... It will be challenging to complete 1 round (15-12-9) of this triplet!
NOTE that there is a DROP in the Front Squat weight for the 2nd part of this!!!
15's = 45 Reps
12's = 57+69+81
9's = 90+99+108
1 Rnd = 108 Reps
A.Johns ~ 210# FS (PR) / P1=15's + 7cal (76 Reps) / P2=15's + 2cal (71 Reps) (80#FS/35#KBS)
B.Daliege ~ 245# (PR) / P1=15's + 3cal (72 Reps / P2=15's + 8cal (77 Reps) Rx
Z.Wendt ~ 380# (PR) / P1=12's + 3FS (93 Reps) / P2=12's + 1KBS (82 Reps)
tb ~ 255# (Boo!!!) / P1=12's + 5FS (95 Reps) / P2=12's completed (81 Reps)
THAT was some WOD!!! I really wanted to finish one round of that baby in 5min!
AND...Part #2 is NO JOKE...lowered the FS weight just a bit and felt 50# heavier! WOW!!!
In the Sacred Heart every treasure of wisdom and knowledge is hidden.
In that divine Heart beats God's infinite love for everyone, for each one of us individually.
Warm-Up
10 Cal Easy Bike
10 Air Squats
10 Abmats
10 KB DL
---------
10 Cal Mod. Bike
10 Hollow Rocks
10 Superman Rocks
10 BB Front Squats (45#)
---------
10 American KBS
7 Cal FAST Bike
5 Light Load Front Squat
----------
PRIMER
3 Sets (not for time):
15s Front Squat Hold (@ bottom)
6 Single-Leg Box Step-Ups (3 ea leg...do not alternate)
-----------
FRONT SQUAT
3 Sets (climbing):
1 Pausing (2s) Front Squat + 1 Front Squat
Then...
Climb to a 1-RM with 6-10 sets
-----------
CROWS NEST
PART #1
AMRAP in 5min:
15-12-9
KBS (70/50)
Front Squats (135/95)
Calorie Row
~ 5 Min REST ~
PART #2
AMRAP in 5min:
15-12-9
KBS (70/50)
Front Squats (115/80)
Calorie Row
~ Front Squat should be a wt. that you could confidently get 20 reps when fresh...The goal/stimulus in this WOD is to keep PUSHING...Do not go so hard that you need multiple breaths after one exercise to the next... It will be challenging to complete 1 round (15-12-9) of this triplet!
NOTE that there is a DROP in the Front Squat weight for the 2nd part of this!!!
15's = 45 Reps
12's = 57+69+81
9's = 90+99+108
1 Rnd = 108 Reps
A.Johns ~ 210# FS (PR) / P1=15's + 7cal (76 Reps) / P2=15's + 2cal (71 Reps) (80#FS/35#KBS)
B.Daliege ~ 245# (PR) / P1=15's + 3cal (72 Reps / P2=15's + 8cal (77 Reps) Rx
Z.Wendt ~ 380# (PR) / P1=12's + 3FS (93 Reps) / P2=12's + 1KBS (82 Reps)
tb ~ 255# (Boo!!!) / P1=12's + 5FS (95 Reps) / P2=12's completed (81 Reps)
THAT was some WOD!!! I really wanted to finish one round of that baby in 5min!
AND...Part #2 is NO JOKE...lowered the FS weight just a bit and felt 50# heavier! WOW!!!
In the Sacred Heart every treasure of wisdom and knowledge is hidden.
In that divine Heart beats God's infinite love for everyone, for each one of us individually.
Wednesday, June 6, 2018
Dead Strong
Mobilize ~ Hamstrings & Thoracic
Warm-Up
25-20-15 Cal Bike or Row
After each set:
5 Inchworms
7 BB Press to Stretch (reach behind at top)
9 Superman Rocks
--------------------
PUSH PRESS
Build to a 1-Rep Max (past May 2018)
3 reps @ 50%
3 reps @ 60%
3 reps @ 65%
2 reps @ 70%
2 reps @ 75%
2 reps @ 85%
1 rep till you get to HEAVY or new Max!!!
---------------------
DEADLIFT
5 x 5 (70% - 75% - 80% - Build to Heavy set of 5 for final 2 sets)
--------------------
FLOOR IT
Every 4:00 begin the following:
100' Lungewalk
15 Deadlifts (185#/135#)
15/12 Cal Bike
Remaining time is REST...
4 Rnds of this...(so begin at 0, 4, 8, & 12)
SLOWEST RND is OFFICIAL SCORE (but check your time each rnd!)
Should push the bike a bit more than you think...
DL...the Weight you use should be one you are confident you could do 15 UB when fresh...
UB is not a bad stratagy, but can cost you the extra push on the bike...one 3-breath break in DL can help you to be able to sustain a sprint on the bike (as I found out today)...Fastest times were when I did breakup the DL, then could push the bike 15s-20s faster!!!
Shawna P ~ newbie so she worked on tech & made 1 Rnd of the workout
A.Johns ~ 135# PP / 205# DL / 3:20 - 3:25 - 3:45 - 3:58 (Rx)
Daliege ~ 190#PP / XX / 2:25 - 2:27 - 2:37 - 2:26 (Rx)
Z.Wendt ~ 190# PP / 335# DL / 2:00 - 2:05 - 2:10 - 2:30 (Rx)
tb ~ 205# PP / 335# DL / 2:08 - 2:03 - 2:05 - 2:02 (Rx)
15 UB DL on Rnd #1 & #3... 12+3 singles on Rnd #2, and could definitely feel the difference on the bike...It burned either way, but had breath and could keep going when I broke the DL...
BTW...DL at 335# BIG for me...so as bad as the squat was on Monday, the PP & DL were up...So that is a positive! Also great to see Autumn Johns getting better...she is a rockstar on these workouts!
At all times bless the Lord God, and ask Him to make all your paths straight and grant success to all your endeavors and plans.
Warm-Up
25-20-15 Cal Bike or Row
After each set:
5 Inchworms
7 BB Press to Stretch (reach behind at top)
9 Superman Rocks
--------------------
PUSH PRESS
Build to a 1-Rep Max (past May 2018)
3 reps @ 50%
3 reps @ 60%
3 reps @ 65%
2 reps @ 70%
2 reps @ 75%
2 reps @ 85%
1 rep till you get to HEAVY or new Max!!!
---------------------
DEADLIFT
5 x 5 (70% - 75% - 80% - Build to Heavy set of 5 for final 2 sets)
--------------------
FLOOR IT
Every 4:00 begin the following:
100' Lungewalk
15 Deadlifts (185#/135#)
15/12 Cal Bike
Remaining time is REST...
4 Rnds of this...(so begin at 0, 4, 8, & 12)
SLOWEST RND is OFFICIAL SCORE (but check your time each rnd!)
Should push the bike a bit more than you think...
DL...the Weight you use should be one you are confident you could do 15 UB when fresh...
UB is not a bad stratagy, but can cost you the extra push on the bike...one 3-breath break in DL can help you to be able to sustain a sprint on the bike (as I found out today)...Fastest times were when I did breakup the DL, then could push the bike 15s-20s faster!!!
Shawna P ~ newbie so she worked on tech & made 1 Rnd of the workout
A.Johns ~ 135# PP / 205# DL / 3:20 - 3:25 - 3:45 - 3:58 (Rx)
Daliege ~ 190#PP / XX / 2:25 - 2:27 - 2:37 - 2:26 (Rx)
Z.Wendt ~ 190# PP / 335# DL / 2:00 - 2:05 - 2:10 - 2:30 (Rx)
tb ~ 205# PP / 335# DL / 2:08 - 2:03 - 2:05 - 2:02 (Rx)
15 UB DL on Rnd #1 & #3... 12+3 singles on Rnd #2, and could definitely feel the difference on the bike...It burned either way, but had breath and could keep going when I broke the DL...
BTW...DL at 335# BIG for me...so as bad as the squat was on Monday, the PP & DL were up...So that is a positive! Also great to see Autumn Johns getting better...she is a rockstar on these workouts!
At all times bless the Lord God, and ask Him to make all your paths straight and grant success to all your endeavors and plans.
Tuesday, June 5, 2018
That was quick...
Mobilize...
Warm-Up
3min - 2min - 1min Bike
b/t rnds on bike:
3 Scap Retractions
5 HR Push Ups
7 Alt DB Snatch (light)
9 Abmat Sit Ups
12 Hip Extensions
-------------------
GYMNASTICS TESTING
#1) STRICT HSPU (modify/scale as needed)
Max Reps at STRICT HSPU
#2) STRICT Pull Ups
Max Reps at STRICT Pull Ups
----------------------
FIGAWI
AMRAP in 18min:
200m Run
16/12 Cal Row
12 C2B Pull Ups
8 Alt. DB Snatch (70/50)
This is meant to get HEAVY...so dont let that fool you...after the 200m run it is PULL(row) - PULL(C2B) - PULL(Snatch)...
Break the pull ups even if you feel you don't need to...unless you feel you will go thru the entire WOD w/o breaking...otherwise, envision your 3rd round, and start like that...
Slow is SMOOTH & Smooth is FAST!!! Remember that...
Daliege ~ 20 w/ knees on 30" box / 12 Strict / 4 Rnds + 175m run
A.Johns ~ 12 w/ knees on 30" / 5 mod w/ feet up / 4 Rnds (35#)
Stan ~ XX / XX / 4 Rnds + 16cal Row (40#)
tb ~ 6 HSPU (+2 PR) / 22 Pull Ups (+2 PR) / 4 Rnds + 200m Run
Pull Ups = 7-5 / 4-4-4 / 6-3-3 / 5-4-3 ... 4's or 5-4-3 was best...could do all the snatches in a row!
Snatch = 4-4 / 8 / 6-2 / 8... was all how I came off Pull Ups!!!
Warm-Up
3min - 2min - 1min Bike
b/t rnds on bike:
3 Scap Retractions
5 HR Push Ups
7 Alt DB Snatch (light)
9 Abmat Sit Ups
12 Hip Extensions
-------------------
GYMNASTICS TESTING
#1) STRICT HSPU (modify/scale as needed)
Max Reps at STRICT HSPU
#2) STRICT Pull Ups
Max Reps at STRICT Pull Ups
----------------------
FIGAWI
AMRAP in 18min:
200m Run
16/12 Cal Row
12 C2B Pull Ups
8 Alt. DB Snatch (70/50)
This is meant to get HEAVY...so dont let that fool you...after the 200m run it is PULL(row) - PULL(C2B) - PULL(Snatch)...
Break the pull ups even if you feel you don't need to...unless you feel you will go thru the entire WOD w/o breaking...otherwise, envision your 3rd round, and start like that...
Slow is SMOOTH & Smooth is FAST!!! Remember that...
Daliege ~ 20 w/ knees on 30" box / 12 Strict / 4 Rnds + 175m run
A.Johns ~ 12 w/ knees on 30" / 5 mod w/ feet up / 4 Rnds (35#)
Stan ~ XX / XX / 4 Rnds + 16cal Row (40#)
tb ~ 6 HSPU (+2 PR) / 22 Pull Ups (+2 PR) / 4 Rnds + 200m Run
Pull Ups = 7-5 / 4-4-4 / 6-3-3 / 5-4-3 ... 4's or 5-4-3 was best...could do all the snatches in a row!
Snatch = 4-4 / 8 / 6-2 / 8... was all how I came off Pull Ups!!!
SQUAT!
Mobilize
Warm-Up
2-3min Run
1 Rnd Strict Cindy
3 Rnds:
30s Superman Rocks
30s Hollow Rocks
30s Alt Sampson Stretch
30s Alt Spidey & Reach
--------------------
BB WU
--------------------
BACK SQUAT
Work to a Heavy 1-Rep (Wave style)
5-4-3-2-1 for climbing for warm-up
then...1-1-1 / 1-1-1 / 1-1-1
Just climb to a Heavy 1-Rep today...if Max, Great...if not, this is just a "testing" point to see where you are...
--------------------
CLEAN COMPLEX
8 Sets (Not for time, FORM & weight)
1 Clean Pull
1 Hang Squat Clean
1 Low-Hang Squat Clean
A.Johns ~ 225# Squat / no cleans
Z. Wendt ~ 405# Squat / ?? Clean Complex
T. Wendt ~ 335# Squat / ??Clean Complex
tb ~ 285# Squat...missed at 295#...(1 year ago...I was at 380# BS!!!)
5-1 = 205-225-235-245-265 / 265-275-285 / 275-285-295(miss)...done...
Warm-Up
2-3min Run
1 Rnd Strict Cindy
3 Rnds:
30s Superman Rocks
30s Hollow Rocks
30s Alt Sampson Stretch
30s Alt Spidey & Reach
--------------------
BB WU
--------------------
BACK SQUAT
Work to a Heavy 1-Rep (Wave style)
5-4-3-2-1 for climbing for warm-up
then...1-1-1 / 1-1-1 / 1-1-1
Just climb to a Heavy 1-Rep today...if Max, Great...if not, this is just a "testing" point to see where you are...
--------------------
CLEAN COMPLEX
8 Sets (Not for time, FORM & weight)
1 Clean Pull
1 Hang Squat Clean
1 Low-Hang Squat Clean
A.Johns ~ 225# Squat / no cleans
Z. Wendt ~ 405# Squat / ?? Clean Complex
T. Wendt ~ 335# Squat / ??Clean Complex
tb ~ 285# Squat...missed at 295#...(1 year ago...I was at 380# BS!!!)
5-1 = 205-225-235-245-265 / 265-275-285 / 275-285-295(miss)...done...
Saturday, June 2, 2018
NO ROPE...
Workout today was with Rope Climbs, but LHS is set for Graduation on Sunday...so NO ROPE...
Subbed 30 C2B vs 5 rope climbs...
Warm-Up
Peanut on Thoracic + Buss Driver
2 Rnds ~
100m Run
3 Strict Pull Ups
5 Spidey & Reach each side
7 Slow Air Squats
100m Run
3 Strict Pull Ups
5 Warriors
7 Slow Air Squats
1/2 Snatch Grip BB WU
1st Rnd = Good AM, Back Squats, Elbows
2nd Rnd = Sotts Press, Stiff-Leg DL, OHS
Power Snatch Warm Up
2-3 Sets of:
3-2-1 as quickly as you can change some weight...
Increase wt. each time
90s rest b/t
ROPED IN
For Time:
50/35 Cal Row
800m Run
30 Power Snatches (115/80)
800m Run
5 Rope Climbs (Subbed = 30 C2B)
C.Drake ~ 16:04 (@95#)
S.Brehm ~ 19:03 (80#)
tb ~ 19:28
Brehm did this on his own at home from my text...awsome work!
I was with Casey at 6am...thought I might get ahead of him on the rower a bit...I DID...a whole 3 second! CRAP!!! That guy can run...
O Lord, do not hide your face from me; lift away from me the weight of Your hand, and let not the fear of you terrify me.
Subbed 30 C2B vs 5 rope climbs...
Warm-Up
Peanut on Thoracic + Buss Driver
2 Rnds ~
100m Run
3 Strict Pull Ups
5 Spidey & Reach each side
7 Slow Air Squats
100m Run
3 Strict Pull Ups
5 Warriors
7 Slow Air Squats
1/2 Snatch Grip BB WU
1st Rnd = Good AM, Back Squats, Elbows
2nd Rnd = Sotts Press, Stiff-Leg DL, OHS
Power Snatch Warm Up
2-3 Sets of:
3-2-1 as quickly as you can change some weight...
Increase wt. each time
90s rest b/t
ROPED IN
For Time:
50/35 Cal Row
800m Run
30 Power Snatches (115/80)
800m Run
5 Rope Climbs (Subbed = 30 C2B)
C.Drake ~ 16:04 (@95#)
S.Brehm ~ 19:03 (80#)
tb ~ 19:28
Brehm did this on his own at home from my text...awsome work!
I was with Casey at 6am...thought I might get ahead of him on the rower a bit...I DID...a whole 3 second! CRAP!!! That guy can run...
O Lord, do not hide your face from me; lift away from me the weight of Your hand, and let not the fear of you terrify me.
Friday, June 1, 2018
Feelin' It...
Who's still feeling the residual effects of MURPH???
I am...revovery helps, but that WOD really puts you out.
You know you have worked out when you do MURPH, especially when you TRY at it!!!
Warm-Up
Mobilize / SmashweRx
OTM x 12min:
40s Easy Bike
40s Spidey & Reach
40s Easy Bike
40s Alt. Sampson Stretch
40s Easy Bike
40s Wall Squats
------------------
BB Warm-Up
------------------
BACK SQUAT
3 x 10 (73% 1RM)
FRONT SQUAT
3 x 3 (80% 1RM)
------------------
BUMPY RIDE
7 Rnds ~
Every 3 min begin:
9/6 Cal Bike
6 Burpees over bag
100m (10x10, 5x20, 4x25,2x50) Ruckbag Run (50/35)
~ Sub a 50# KB, 45# Plate for bag...
BODY ARMOUR
3 Supersets:
GHD Supine Hold
Side Plank (Rt)
Side Plank (Lft)
1st set ~ 60s Hold each
2nd set ~ 45s Hold each
3rd set ~ 30s Hold each
Casey ~ 1:40-1:45 per rnds but he did a 45# Plate carry for 10x10...way tougher!!!
Z.Wendt ~ 265# BS / 265# FS / 1:35-1:40 per rnd on the 3min for 7 Rnds (50#KB)
tb ~ 225# BS / 225# FS / 1:40-1:45 per rnd on the 3min for 7 Rnds (50#KB 2x50)
Praise the Lord for His goodness...
I am...revovery helps, but that WOD really puts you out.
You know you have worked out when you do MURPH, especially when you TRY at it!!!
Warm-Up
Mobilize / SmashweRx
OTM x 12min:
40s Easy Bike
40s Spidey & Reach
40s Easy Bike
40s Alt. Sampson Stretch
40s Easy Bike
40s Wall Squats
------------------
BB Warm-Up
------------------
BACK SQUAT
3 x 10 (73% 1RM)
FRONT SQUAT
3 x 3 (80% 1RM)
------------------
BUMPY RIDE
7 Rnds ~
Every 3 min begin:
9/6 Cal Bike
6 Burpees over bag
100m (10x10, 5x20, 4x25,2x50) Ruckbag Run (50/35)
~ Sub a 50# KB, 45# Plate for bag...
BODY ARMOUR
3 Supersets:
GHD Supine Hold
Side Plank (Rt)
Side Plank (Lft)
1st set ~ 60s Hold each
2nd set ~ 45s Hold each
3rd set ~ 30s Hold each
Casey ~ 1:40-1:45 per rnds but he did a 45# Plate carry for 10x10...way tougher!!!
Z.Wendt ~ 265# BS / 265# FS / 1:35-1:40 per rnd on the 3min for 7 Rnds (50#KB)
tb ~ 225# BS / 225# FS / 1:40-1:45 per rnd on the 3min for 7 Rnds (50#KB 2x50)
Praise the Lord for His goodness...
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