Today was a good day!!!
Ethan was STRONG!
Oz lifted more than he has in his entire LIFE!
Danielle Witt is STRONGER than she thinks!!!
Val cheered and took care of her shoulder while stretching her legs (hip flexors)
Warm-Up...then
Deadlift
Find a 1 RM
EMOM x 12min:
odd = 5 Deadlift (you choose the wt.)
even = 5 Strict or Weighted Pull Ups
10 x 250m Row w/ 30sec between rows
JB ~ Row only(after miles of running):54.4/56.5/56.6/56.6/56.0/54.5/53.3/58.2/59.2/52.3
Witt ~ 155# (3RM) (and could have gone up) / 5@135# & Mod Pull Ups
Red ~ 230# /
Oz ~ 315# (Big PR!) / 50.0/50.4/50.3/51.0/51.9/51.1/51.2/51.1/50.9/48.0
Ethan ~ 385# (Bam!) / 3@295# & 5 Strict / 53.2/52.8/52.4/51.9/52.3/52.2/52.0/51.6/51.8/49.1
tb ~ 385# (PR) / 5@295# & 5 (@35#) / 53.8/51.7/53.7/54.7/54.0/51.9/50.0/51.4/52.3/49.2
What would life be if we had no courage to attempt ANYthing?
Wednesday, April 30, 2014
Tuesday, April 29, 2014
Warm-Up Matters
Our warm-up is your workout!
Is a motto stated by many crossfitters out there!
sometimes warm-up needs to be just that! Warm-Up...NOT a workout!
After the WOD, during snatches, my shoulder was feeling "twitchy"
Took two minutes to "roll it out" and stretch...got back to snatch and was VERY mobile!
No more twitchy-ness... Amazing what that can do for you!!!
Have to squat in a WOD...get some Hip Mobility in
Have to do wall balls...get some Shoulder Mobility & Hip Mobility in
Cleans...Wrist rotations (mobility/flexibility)
You get the idea...
Sure, you can get into a WOD with little or no warm-up in an emergency or if you are short on time.
BUT, this should not be the NORM!
Warm-Up ~
5 x Line Drills
AMRAP in 10 Min:
5-10-15-20-25-30...etc Up Ladder of Wall Balls
5 Hang Power Cleans (165#/115#) b/t each set of Wall Balls
TEST
Max UB C2B Pull Ups* (scale as appropriate)
* whatever you get, perform 2x's that before you leave in as few sets as you can (if time)
Snatch Complex
Power Snatch + Hang Squat Snatch + Squat Snatch
Val ~ 5 RFT: 400m Stair Run + 21 Box Jumps ~ 18:53
Rickaby ~ 3 WB in Rnd of 35 (138 reps) / 17 Strict PU
Ethan ~ 13 in rnd of 35 (148 reps) / 18 Reg Pull Ups
Oz ~ 15 in rnd of 35 (150 reps) / 18 C2B
JB ~ 16 in rnd of 40 (191 reps) / 18 C2B
tb ~ 25 + 1 PC in rnd of 25 (96 reps) / 33 C2B / 155# Snatch Complex
JB was a complete BEAST! This was in his wheelhouse!!! It was awesome to watch!!!
Is a motto stated by many crossfitters out there!
sometimes warm-up needs to be just that! Warm-Up...NOT a workout!
After the WOD, during snatches, my shoulder was feeling "twitchy"
Took two minutes to "roll it out" and stretch...got back to snatch and was VERY mobile!
No more twitchy-ness... Amazing what that can do for you!!!
Have to squat in a WOD...get some Hip Mobility in
Have to do wall balls...get some Shoulder Mobility & Hip Mobility in
Cleans...Wrist rotations (mobility/flexibility)
You get the idea...
Sure, you can get into a WOD with little or no warm-up in an emergency or if you are short on time.
BUT, this should not be the NORM!
Warm-Up ~
5 x Line Drills
AMRAP in 10 Min:
5-10-15-20-25-30...etc Up Ladder of Wall Balls
5 Hang Power Cleans (165#/115#) b/t each set of Wall Balls
TEST
Max UB C2B Pull Ups* (scale as appropriate)
* whatever you get, perform 2x's that before you leave in as few sets as you can (if time)
Snatch Complex
Power Snatch + Hang Squat Snatch + Squat Snatch
Val ~ 5 RFT: 400m Stair Run + 21 Box Jumps ~ 18:53
Rickaby ~ 3 WB in Rnd of 35 (138 reps) / 17 Strict PU
Ethan ~ 13 in rnd of 35 (148 reps) / 18 Reg Pull Ups
Oz ~ 15 in rnd of 35 (150 reps) / 18 C2B
JB ~ 16 in rnd of 40 (191 reps) / 18 C2B
tb ~ 25 + 1 PC in rnd of 25 (96 reps) / 33 C2B / 155# Snatch Complex
JB was a complete BEAST! This was in his wheelhouse!!! It was awesome to watch!!!
Monday, April 28, 2014
Feelin' It!
Still feeling the results of Manion on Saturday...
THAT was a great WOD! Tough...
Today's was short & quick (sort of...)
Warm-Up
Surfer on Acid (check past HERE)
3 RFT ~
400m
21 Burpees
Clean Complex
Power Clean + 2 Front Squats + Jerk
~ Work to heavy set
C2B Pull Ups
EMOM x 7 min:
5 UB C2B (kipping PU, Kipping C2B, strict PU or strict C2B...scale to your ability)
Des ~ 11:05 / 95# / Pull Up work
Witt ~ 16:55 / PC work / Pull Up work
Britt ~ 10:10 / 175# / Strict C2B
Redd ~ 11:54
JB ~ 9:11 / 175
Oz ~ 9:43 / 175# /
tb ~ 10:14 (slower) / 205# / UB Strict C2B
THAT was a great WOD! Tough...
Today's was short & quick (sort of...)
Warm-Up
Surfer on Acid (check past HERE)
3 RFT ~
400m
21 Burpees
Clean Complex
Power Clean + 2 Front Squats + Jerk
~ Work to heavy set
C2B Pull Ups
EMOM x 7 min:
5 UB C2B (kipping PU, Kipping C2B, strict PU or strict C2B...scale to your ability)
Des ~ 11:05 / 95# / Pull Up work
Witt ~ 16:55 / PC work / Pull Up work
Britt ~ 10:10 / 175# / Strict C2B
Redd ~ 11:54
JB ~ 9:11 / 175
Oz ~ 9:43 / 175# /
tb ~ 10:14 (slower) / 205# / UB Strict C2B
Saturday, April 26, 2014
Pay the Price
“Manion”
Shortly after the death of 1st Lt. Travis Manion in Iraq on April 29, 2007, the fallen Marine’s mother, the late Janet Manion, founded the Travis Manion Foundation to assist our nation’s veterans and families of the fallen.
The words Travis spoke before leaving for his second and final deployment to Iraq – “If Not Me, Then Who…” – have inspired a national movement that is growing rapidly. Veterans and families of the fallen are spearheading this movement to build a nation of heroes in which character, leadership and service are in action every day.
Run 400 meters
29 Back Squats* (135/95)
7 rounds for time
*taken from the ground!
Ethan ~ 52:37
Val ~ 36:38
Des ~ 44:35 (@65#)
tb ~ 43:10
We did do this before HERE
Friday, April 25, 2014
Push What?!?!
Warm-Up ~
2 Laps
10 Pull Ups - 20 Push Ups - 30 Air Squats
2 Laps
10 Pull Ups - 20 Push Ups - 30 Air Squats
2 Laps
Hip Mobility Sequence ~ 6-10 of each
Hip Swings FWD
Hip Swings Side
Split Squats (sampson stretch style)
Lateral Squats
Rotational Squats
Reverse Lunge w/ Twist
Reverse Lunge w/ Crossover
Freeza (CFNE)
AMRAP in 7 Min:
5 Deadlift (275#/185#)
10 Lateral Bar Burpees
AMRAP in 12 Min:
30yd. Plate Push (45#/25#) (BB court width & back = 30ish yds)
40 D/U
30sec REST
JB ~ Tabata work / 8 Rnds + 30yd
Witt ~ 3 Rnds + 5 (95#) / 7 Rnds (40 singles)
Des ~ 4 Rnds + 11 (135#) / 8 Rnds (@ 45#! Going BIG)
Feidt ~ 4 Rnds + 1 (205#) /
Britt ~ 5 Rnds + 7 (225#) / 8 Rnds + 30yd
Oz ~ 5 Rnds + 11 (185#) /
tb ~ 5 Rnds + 5 / 9 Rnds
Val did some work...and reflected (see below)
Rest / Recovery / Healing / Post-Op. / Time-Off / Repair / Coming back from injury...
Call it what you want ~ IT SUCKS!!! There is no easy way to come back from injury, heal, repair once you are injured. What makes things like this even worse is the "family/community" that you miss...(but you do not have to!!!)
If you are truly into ANYthing Once...then the WOD's are only the half of it! Maybe not even half...a third or so! If you are just showing up in the AM and performing WOD's then you are just exercising and could do this anywhere! And that is where the entire thing sinks in! AOWR is about MUCH, MUCH more! AOWR is about the WOD, the "family", not being a jerk to everyone, improving yourself, improving those around you, becoming the best and inspiring the same from those around you. NOT being able to do the WOD seems like so much more than just the little (1/3) it truly is, because THAT is where we begin. Figuring out "how" you fit is no different than scaling for the newbies... it is not easy nor is it well liked, but it is worth doing... AND you must find a way to do it! Because EVERYONE that wants to be a part of AOWR is welcome...ONE of our ORIGINALS (Val) is finding this out first hand (read below).
Stay Strong...Find a WAY!!! We are here to help... I will be more help!
Val's Thoughts/Comments:
hating life; absolutely sucked watching you guys today. makes me sad just thinking about it... i just really want to be with the rest of you.. and you guys LOOKED AWESOME! unfortunately whether you like it or not... i am still going to say lets go when you rest- don't hate me for it because otherwise i feel awkward just watching you all do stuff that i really want to be doing! FRUSTRATED.
on an upside my legs may explode by the end of my 'resting' period.
2 Laps
10 Pull Ups - 20 Push Ups - 30 Air Squats
2 Laps
10 Pull Ups - 20 Push Ups - 30 Air Squats
2 Laps
Hip Mobility Sequence ~ 6-10 of each
Hip Swings FWD
Hip Swings Side
Split Squats (sampson stretch style)
Lateral Squats
Rotational Squats
Reverse Lunge w/ Twist
Reverse Lunge w/ Crossover
Freeza (CFNE)
AMRAP in 7 Min:
5 Deadlift (275#/185#)
10 Lateral Bar Burpees
AMRAP in 12 Min:
30yd. Plate Push (45#/25#) (BB court width & back = 30ish yds)
40 D/U
30sec REST
JB ~ Tabata work / 8 Rnds + 30yd
Witt ~ 3 Rnds + 5 (95#) / 7 Rnds (40 singles)
Des ~ 4 Rnds + 11 (135#) / 8 Rnds (@ 45#! Going BIG)
Feidt ~ 4 Rnds + 1 (205#) /
Britt ~ 5 Rnds + 7 (225#) / 8 Rnds + 30yd
Oz ~ 5 Rnds + 11 (185#) /
tb ~ 5 Rnds + 5 / 9 Rnds
Val did some work...and reflected (see below)
Rest / Recovery / Healing / Post-Op. / Time-Off / Repair / Coming back from injury...
Call it what you want ~ IT SUCKS!!! There is no easy way to come back from injury, heal, repair once you are injured. What makes things like this even worse is the "family/community" that you miss...(but you do not have to!!!)
If you are truly into ANYthing Once...then the WOD's are only the half of it! Maybe not even half...a third or so! If you are just showing up in the AM and performing WOD's then you are just exercising and could do this anywhere! And that is where the entire thing sinks in! AOWR is about MUCH, MUCH more! AOWR is about the WOD, the "family", not being a jerk to everyone, improving yourself, improving those around you, becoming the best and inspiring the same from those around you. NOT being able to do the WOD seems like so much more than just the little (1/3) it truly is, because THAT is where we begin. Figuring out "how" you fit is no different than scaling for the newbies... it is not easy nor is it well liked, but it is worth doing... AND you must find a way to do it! Because EVERYONE that wants to be a part of AOWR is welcome...ONE of our ORIGINALS (Val) is finding this out first hand (read below).
Stay Strong...Find a WAY!!! We are here to help... I will be more help!
Val's Thoughts/Comments:
hating life; absolutely sucked watching you guys today. makes me sad just thinking about it... i just really want to be with the rest of you.. and you guys LOOKED AWESOME! unfortunately whether you like it or not... i am still going to say lets go when you rest- don't hate me for it because otherwise i feel awkward just watching you all do stuff that i really want to be doing! FRUSTRATED.
on an upside my legs may explode by the end of my 'resting' period.
Wednesday, April 23, 2014
Mix It Up...
We had a variaty of activities/WOD's going on this AM...
Everyone tries to get in a GREAT warm-up (mini-workout) before the main WOD!
Feidt is running miles & D/U's...Kate is running and doing Jump Rope (maybe working D/U?!?!).
JB & Oz are doing Line Drills, etc.
THEN when everyone is in the room, we are ready for the WOD
Warm-Up ~ On your own...Get Ready! WORK!!!
Death by Power Clean
EMOM increase the Power Clean by 1 Rep
1st Minute = 1, 2nd minute = 2, until you cannot complete he prescribed number of reps
Front Squats (165#/115#)
4 Sets of 15 UNBROKEN F.Sqt
~ No Rack...take wt. from ground
Britt ~ 9+7 (52 reps) / FS @ 135#
Kate ~ 10+6 (61 reps)
Des ~ 9+6 (51 reps) / FS @ 65#
Witt ~ 10+10 (65 reps) (@35#)
Oz ~ 10+10 (65 reps) / FS @ 135# (1 rnd)
tb ~ 12+11 (89 reps) / FS completed @165# (approx 3min rest b/t)
Redd did the 2K row from yesterday ~ 9:15
JB & Feidt did CF Hardcore (4/19):
3 Rnds ~ 800m Run - 15 KB SDLHP(70#)-15 Dips - 15 T2B - 15 Thrusters(75#)
JB ~ 25:00
Feidt ~ 26:45
Everyone tries to get in a GREAT warm-up (mini-workout) before the main WOD!
Feidt is running miles & D/U's...Kate is running and doing Jump Rope (maybe working D/U?!?!).
JB & Oz are doing Line Drills, etc.
THEN when everyone is in the room, we are ready for the WOD
Warm-Up ~ On your own...Get Ready! WORK!!!
Death by Power Clean
EMOM increase the Power Clean by 1 Rep
1st Minute = 1, 2nd minute = 2, until you cannot complete he prescribed number of reps
Front Squats (165#/115#)
4 Sets of 15 UNBROKEN F.Sqt
~ No Rack...take wt. from ground
Britt ~ 9+7 (52 reps) / FS @ 135#
Kate ~ 10+6 (61 reps)
Des ~ 9+6 (51 reps) / FS @ 65#
Witt ~ 10+10 (65 reps) (@35#)
Oz ~ 10+10 (65 reps) / FS @ 135# (1 rnd)
tb ~ 12+11 (89 reps) / FS completed @165# (approx 3min rest b/t)
Redd did the 2K row from yesterday ~ 9:15
JB & Feidt did CF Hardcore (4/19):
3 Rnds ~ 800m Run - 15 KB SDLHP(70#)-15 Dips - 15 T2B - 15 Thrusters(75#)
JB ~ 25:00
Feidt ~ 26:45
Tuesday, April 22, 2014
WHY 2K???
Day after Murph...didn't feel that sore until I started the warm-up.
Thought I would feel it getting out of bed in the AM...NOPE!
Really didn't feel sore or tired, then tried to do a pull up...OH BOY!!!
Warm-Up ~
Jump Rope Progression
2 Rnds~
10 Pull Ups
20 HR Push Ups
30 Alt. Rolling Pistols (R=1, L=2, etc)
2K Row for Time
For Time:
Acquire 2 minutes in an L-Sit position
Oz ~ 7:22 / 6:50 (he also did Snatch & Push Ups OTM)
Ethan ~ 1000m Row (50 Pull Ups/100Push Ups/150 Air Sqts) 1000m Row / L-Sit Complete (around 7min)
JB ~ 3 Mile Run...Knee felt good yesterday, so why not push it and go for a 3 mile run today?!?!?
Daliege ~ 7:17 (fastest time of the day!) / L-Sit Complete - total time???
tb ~ 7:18 / 5:47
Oz was "on fire" this AM. I got here and he was already on his 2K row! He was on a mission! Did a great job and improved! He is going to crush MDM.
On that note...if you do nothing else this next month...Do Leg Blasters & Cindy-ish work for your warm-ups.
The exercises and sheer volume will help once MDM gets here! It will also increase your general stamina!
Push Up stamina was noticeably lacking yesterday...Something to take notice of in general. We get strength oriented and work that portion well, but just sheer volume, especially in the arms is needed
Thought I would feel it getting out of bed in the AM...NOPE!
Really didn't feel sore or tired, then tried to do a pull up...OH BOY!!!
Warm-Up ~
Jump Rope Progression
2 Rnds~
10 Pull Ups
20 HR Push Ups
30 Alt. Rolling Pistols (R=1, L=2, etc)
2K Row for Time
For Time:
Acquire 2 minutes in an L-Sit position
Oz ~ 7:22 / 6:50 (he also did Snatch & Push Ups OTM)
Ethan ~ 1000m Row (50 Pull Ups/100Push Ups/150 Air Sqts) 1000m Row / L-Sit Complete (around 7min)
JB ~ 3 Mile Run...Knee felt good yesterday, so why not push it and go for a 3 mile run today?!?!?
Daliege ~ 7:17 (fastest time of the day!) / L-Sit Complete - total time???
tb ~ 7:18 / 5:47
Oz was "on fire" this AM. I got here and he was already on his 2K row! He was on a mission! Did a great job and improved! He is going to crush MDM.
On that note...if you do nothing else this next month...Do Leg Blasters & Cindy-ish work for your warm-ups.
The exercises and sheer volume will help once MDM gets here! It will also increase your general stamina!
Push Up stamina was noticeably lacking yesterday...Something to take notice of in general. We get strength oriented and work that portion well, but just sheer volume, especially in the arms is needed
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