Motivation...

What is a sport and what isn't?
Debate...
"Sport" is what you make it!
Motivation is it's own sport...
Why do you do what you do?!?!
Whatever you do...do it with all your heart and know it is what makes YOU happy!

ECTO COOLER (sort of)
3 Rnds for Time:
20 Thrusters (115#/80#)
20 Box Jumps (24"/20") games standards
20 KBS (70#/55#)
20 C2B Pull Ups

Ethan ~ 18:05 (95#/55#)
Drake ~ 19:36 (85#/35#)
tb ~ 22:16

E was flyin'... 20 Reps ahead each round!!! By the last round he was 60+ reps ahead of me... I believe I was just finishing 3rd Rnd of thrusters when he FINISHED his WOD!
Outstanding...Looks like it's time for him to ENTER the OPEN!!!

Speaking of OPEN...Who else is in????
Come on people...take a chance!!!
Let's DO this thing together!!!
ENTER it HERE

Rowin' Balls

Warm-Up on your own...

Juicy Juice
3 RFT ~
30 Cal Row
15 Deadlift (225#/155#)
30 Wall Ball (20#/14#)

SkillZ
5 x UB Strict HSPU (sub kipping if you need)
or
5 x 3 Wall Walks
or
5 x 10 Shoulder Touches on Wall
*1 Min REST b/t sets

Kate ~ 17:40 (115# / 20# WB)
Oz ~ 15:39 (205#)
Witt ~ 25:57 (115#)
tb ~ 19:48 (30# WB)

Macho Man

That is it...Macho Man... How long can you "hang in there"?

A) Quickly work to a heavy Front Squat

B) Quickly work to a heavy Snatch-Grip Push Press (behind neck)

C) Quickly work to a heavy Snatch Balance

D) Quickly work to a heavy Banded Snatch-Pull (band on bar and stand on it?!?!)

Macho Man

EMOM for as long as possible*

3 Power Cleans

3 Front Squats

3 Push Jerks

(185#/135#)

* if you make it 10 minutes, begin to add one rep every minute (ie-11 = 4-4-4, 12=5-5-5, etc)

Benchmark

75 C2B Pull Ups for Time

Dalaige ~ 3 Rnds + 8reps (135#) / 9:35

Tonn ~ A) ? B,C&D (later??) / 3 Rnds (115#)...then did some rounds at 105#...lots of good work!

Oz ~ worked up to 140# Snatch (soooo close to 145#) / 5 Rnds + 7reps (135#)

tb ~ A) 275# B)205# C&D (Power Club) / 4 Rnds + 6reps (185#) / 7:29

3-Dog WOD

Warm-Up (hardly)

Conditioning A) 3 RFT ~
5 Muscle Ups
10 Power Cleans (155#/105#)

Conditioning B) 3 RFT ~
20 C2B
20 Bench Press (135#/95#)

Conditioning C) 3 RFT ~
30 Wall Ball (20#/14#)
30 Box Jumps (24"/20")

Taking 3-4 minutes rest b/t each group...enough time to get set-up!

Dalaige ~ 5:20 / 13:45(115#) / 11:57 (20#)
JB ~ 6:24 / 12:18 (115#) / 12:30 (30#/step ups)
tb ~ 6:12 / 11:11 / 13:30 (30#/step ups)

UPDATE:
Oz came in after school and did these WOD's...
He had all our times to go off of for motivation...so it was just like having us there ;-)

Oz ~ 5:15 (bar MU) / 13:18 (115# ) / 10:20 (20#/step-ups)

So all we can deduce from this is that we are better bench pressers, cause Oz beat us in everything else!!!
Motivation...a wonderful thing!

Catch-Up...

Time to "catch-up"...

If you do not follow Val on twitter/instagram/facebook, then you have no idea what/how we did this past weekend...

This is what the strategist looks like going into a WOD.... #winner

Battle of the Ball & Chain v.2
ANYthing Once took 2 teams...
Val & tb = Anything Once
Feidt & Maloney = Anything Once bEast

Val & tb went into the "big boys" club this year and competed Rx!!! WOW...that was a whole different deal... Weights were more and it was intense! Lot of fun & our strategy in rowing even worked, and we WON...you got it...1st place in the 2K row event!!!!

Other than that...things went well! PR's on 1RM Snatches (Val = 115# / tb = 205#)... and held our own in the events finishing in 9th place... Our goal was top 10!!! So this was awesome!!!

AS for the other crew(Feidt & Maloney ~ bEAST Box)...they were great!

They got screwed out of some reps in the first round that would have put them in finals!!! But in typical Crossfitter mentality...they just continued without complaining about it!

AND...there were some teams that had no business in scaled division...but they were not courageous enough to get into the Rx!!!

THIS AM (Monday, Jan.26)...
Wasn't sure what to expect on how to feel...not bad actually from saturday...
I was going to just do an extended warm-up...so I got in wt. room...saw JB and Oz arguing about the WOD...one had looked at one and the other looked up the other...so, being the bullheaded guys they are, they had to do the one they wanted vs. going together... We got JB started on time so we could get a score down for him... then I went to run a bit... By the time I got back in wt. room, Val had started her 100 Thrusters... Holy Cow... I thought we did enough thrusters this weekend!
WTH?! Now I had to do the WOD!!! Jeez...

CFNE had:
Hi-C
AMRAP in 15min:
10 Power Snatch (95#/65#)
10 HR Push Ups
10 TTB
10 Box Jump Overs (24'?20")

Comptraining was designed by Spealler:
For Time:
100 Thrusters (75#/55#)
1000m Row

Oz ~ Hi-C ~
JB ~ Comptrain ~ 12:13
Val ~ Comptrain ~ 13:05
Witt ~ Comptrain ~ 25:50
tb ~ Comptrain ~ 13:15 (3:57.5 1K) /

Thursday...

This is the LAST good workout day before the Ball & Chain!

Tomorrow we will have a workout, but those of us competing, will just be doing active recovery and "testing" some of the movements...

Warm-Up: Burpees & Movement...

EMOM x 10min:
odd: 5 Power Cleans (you choose the wt.)
even: 5 Front Squats (you choose the wt.)

For Completion:
Partner Up:
Partner A perform 20 HSPU (Strict if possible), while Partner B does 20 One-Arm Pull Ups (10 each arm)
Switch Exercises when you are both complete!
20 Burpee Wall Balls (A does a burpee and a wall ball...partner B does a burpee, catches the ball from A and tosses it up and back to A...this equals 2 reps)
40 Hang Squat Cleans (135#/95#)
40' Lungewalk with bar in front rack Position (135#/95#)

Britt ~ PC & FS
Dalaige ~ PC & FS
Val ~ 115# PC / 125# FS
tb ~ 155# PC / 185# FS

Britt & D ~ completed
Val & tb ~ completed

Games Ready...

This week is a back-off week...
Jacob stated that he felt many of the WOD's we have been doing the last couple of weeks involved the same movements. I have felt we are doing more C&J's and Snatches and Thrusters...
Maybe it is "Games Season"... Gearing up for volume for the games and performing the "basics" never gets old... Well...maybe it does get old, but we need to be better at it this time of year!

Warm-Up:
JB & tb went 10-9-8...3-2-1 of YGIG Wall Balls (30# Ball)
5-1 the ball never hit the floor!

Lucky Charms (CFNE)
With a Partner (or 15's on your own):
30 Lateral Burpee Box Jump Over (20")
30 Snatch (155#/105#)
30 Lateral Burpee Box Jump Over (20")
30 Clean & Jerks (155#/105#)
30 Lateral Burpee Box Jump Over (20")
30 Thrusters (155#/105#)

EMOM x 10min:
odd: 20/15 Cal. Row
even: 1 Heavy Front Squat + 1 Deficit (if possible) HSPU *you choose wt. and deficit

Daliege & Britt ~ (@115#) ~ 15:50
Witter ~ (@55#) ~ 16:53
JB ~ (@95#) ~ 10:23
Val & tb ~ (95#/155#) ~ 16:08
tb ~ 245# & Parallete's / 20 cal everytime!