Back at it... After Iron River week...it was a bit of this and that...
Now...back at it...
Every 2 minutes for 7 Rounds:
Power Snatch + Hang Squat Snatch + Squat Snatch
Strength
3 x 3 Back Squat
Snake Bite
21-15-9
Squat Snatch (95#/65#)
C2B Pull Ups
Conditioning
25-20-15-10-5 Cal Row
50-40-30-20-10 D/U
tb ~ 135-145-155-165-175-185-195(miss) / 295# / 9:53 / 7:03
Syd worked some Squat Snatch
Val was getting her back better...working thru it...
What would life be if we had no courage to attempt ANYthing?
Monday, July 27, 2015
Thursday, July 23, 2015
Iron River 15...
We took up 51 kids...It was a great time...
No WOD on Monday...just up early (4:30am) and a buss ride
Kids worked hard and we finished at Sunset Lake!
Tuesday it was time to get after it!!!
WOD ~
Brief Warm-Up...
Jog / Clean form / 1/2 Leg Blaster
then...
EMOM x 10:
3x Squat Cleans (across or build...you decide)
Gymnastics
50 Strict TTB for time
sub is 50 2-cnt. Grasshoppers
(GH = Push Up Plank Position w/ knee to forearm, then back & knee to opposite forearm)
Then...on to the stadium...
WEST IRON
3 RFT ~
400m Run
12 Burpees
Stadium Stair Jumps (2 jumps up, 1 jump back...all the way up the bleachers)
Wendt ~ 175# / 4:00 / 9:30
Bertag ~ 3x Light Clean + 3 front squats / 3:40 / 12:02
tb ~ 185# / 6:55 / 13:20
Wednesday was a bit slower going, but as we got into it...it got better and we capped it off with the "Tradition"...the HILL RUN!!!
Warm-Up ~
100 Burpees
(1-10-1 with a group of 3, rest while they work)
SNATCH
A) 3x3 Snatch Balance
B) 2x2 Hang Squat Snatch
C) 1x1 Squat Snatch
5x3 Front Squat
5x5 Bench Press
Bertag did some lighter exercises...
Wendt ~ 95 / 135 / ?? / 225 / 195
tb ~ 135 / 155 / 175 / 225 / 195
No WOD on Monday...just up early (4:30am) and a buss ride
Kids worked hard and we finished at Sunset Lake!
Tuesday it was time to get after it!!!
WOD ~
Brief Warm-Up...
Jog / Clean form / 1/2 Leg Blaster
then...
EMOM x 10:
3x Squat Cleans (across or build...you decide)
Gymnastics
50 Strict TTB for time
sub is 50 2-cnt. Grasshoppers
(GH = Push Up Plank Position w/ knee to forearm, then back & knee to opposite forearm)
Then...on to the stadium...
WEST IRON
3 RFT ~
400m Run
12 Burpees
Stadium Stair Jumps (2 jumps up, 1 jump back...all the way up the bleachers)
Wendt ~ 175# / 4:00 / 9:30
Bertag ~ 3x Light Clean + 3 front squats / 3:40 / 12:02
tb ~ 185# / 6:55 / 13:20
Wednesday was a bit slower going, but as we got into it...it got better and we capped it off with the "Tradition"...the HILL RUN!!!
Warm-Up ~
100 Burpees
(1-10-1 with a group of 3, rest while they work)
SNATCH
A) 3x3 Snatch Balance
B) 2x2 Hang Squat Snatch
C) 1x1 Squat Snatch
5x3 Front Squat
5x5 Bench Press
Bertag did some lighter exercises...
Wendt ~ 95 / 135 / ?? / 225 / 195
tb ~ 135 / 155 / 175 / 225 / 195
THE HILL '15 (runners)
Tuesday, July 21, 2015
Mid-July's Peace...
...and some quiet in the weight room this week. There are still kids in, but 6:30am is a lot quieter with only girls in to lift. Amazing how they all hit PRs this week, must have been holding back on their strength until all the boys were gone for a few days!
Boys are up in Iron River at FB camp.
Boys are up in Iron River at FB camp.
B.U.I.L.D.I.N.G. Champions
Flying SolO in Monday's
Accumulate 50 strict TTB
Work to Heavy 1 Rep in Front Squat
(there were more lifts, but no snatching for this girl)
Conditioning:
3 rnds for time-
500m row
12 burpees
21 box jumps (20)
Val: done / 165# / 14:34
I pretended to compete with Witt as he worked on his circuit, in my mind I won....WOOHOO.
Today is Tuesday-
Started out surprisingly strong with the VB girls that showed up for a Tuesday to miss out on the Thursday return of the boys..... thinkers those girls are!
We worked cleans together. Bench.
Then
3 reps EMOM for 10min
Squat cleans.
Worked at 95#, which should have been easy! But had to end with two rounds left to go.
Girls did great in their teams of two. Mal worked front squats.
We did a yoga complex which was awesome for their hips... thought it would improve my lower back, but 20min after we were done I began to buckle up and am definitely dysfunctional until 3:40 this aft when I walk into my first Chiro appointment to get my SI joint back in place!
What my friend, Mike the PT, tells me: Alright Val, we need to talk about this. You need to be mindful. You get jacked about a PR in your power clean, but then you dominate yourself by not being aware of how you are feeling in your lifts. Everyday isn't going to be the same. You need to be alert, aware, and you need to realize that you do not want this to happen to you.
~ Thanks Mike. 25 years and he is still pulling the big brother card.... Right!
My thought on that: Find people that care about you and give it to you straight, grab hold tight and never let them go!
Friday, July 17, 2015
Bad Attitude...
Name of the workout, but nobody had one today!!!
800m Warm Up Run
Clean & Jerk
EMOM x 10, across (85%)
Strength
Work to Heavy on this Complex:
1 Push Press + 1 Push Jerk + 1 Split Jerk
Gymnastics
EMOM x 10
3-4 Muscle Ups (or scaled work)
BAD ATTITUDE
With a 15 minute running clock:
Every 3 Minutes perform:
200m Row (or Run) + AMRAP of Squat Clean & Overhead (any way you want) (155#/105#)
Wendt ~ 205# / 175# / Worked MU / XX
Val ~ 135# / 115# / Worked Bar MU / 8-8-8-8-9 (41 Total)
Syd ~ 165-185 / 175# / Worked C2B Pull Ups(?) / 6-6-5-5-5 (27 Total)
tb ~ 225# / 195# / 4-4-(3+1)-(3+1)-(2+2)-(2+1)-(2+1)-(2+1)-(1+1+1)-(3+1) / 10-8-7-6-9 (40 Total)
A little competitive edge had by Biolo..... goal was to beat Tonn, by 1.
If it hadn't been for that round of 6.. he may have gotten his WIN.
800m Warm Up Run
Clean & Jerk
EMOM x 10, across (85%)
Strength
Work to Heavy on this Complex:
1 Push Press + 1 Push Jerk + 1 Split Jerk
Gymnastics
EMOM x 10
3-4 Muscle Ups (or scaled work)
BAD ATTITUDE
With a 15 minute running clock:
Every 3 Minutes perform:
200m Row (or Run) + AMRAP of Squat Clean & Overhead (any way you want) (155#/105#)
Wendt ~ 205# / 175# / Worked MU / XX
Val ~ 135# / 115# / Worked Bar MU / 8-8-8-8-9 (41 Total)
Syd ~ 165-185 / 175# / Worked C2B Pull Ups(?) / 6-6-5-5-5 (27 Total)
tb ~ 225# / 195# / 4-4-(3+1)-(3+1)-(2+2)-(2+1)-(2+1)-(2+1)-(1+1+1)-(3+1) / 10-8-7-6-9 (40 Total)
A little competitive edge had by Biolo..... goal was to beat Tonn, by 1.
If it hadn't been for that round of 6.. he may have gotten his WIN.
Thursday, July 16, 2015
Wednesday...work
The Other Total
A) Clean
B) Bench
C) OHS
ZEUS
3 RFT ~
30 Wall Ball (20/14)
30 SDLHP (75#/55#) (did KB's rather than BB's)
30 Box Jumps (20") (may step down, but must jump up)
30 Push Press (75#/55#)
30 Cal Row
30 Push Ups
10 BWT Back Squat
Val ~ A)160# B)95# C)XX / 50:24 (rower glitch on rnd#1)
Syd ~ A)215# B)XX C)255# Front Squat / 38:56
tb ~ A)240# B)275# C)XX / 49:08 (13:48-29:40-break-started @ 36:00)
Thought for sure 10-12 minutes per round was possible...Drastically underestimated this!!!
We need to try this one out again...it was a good one...just a beat down!
This post is late, but it was a Wednesday...so a little bit of Wednesday Work:
2 Versions to read...
2 Corinthians 12:10Revised Standard Version (RSV)
Do you really take pleasure in weakness...is that how we REALLY think?!?!
It should be...
When was the last time you "thanked God" for everything that has happened in your life...even the hardships, or your weaknesses...
Isn't it only during the hardest times, we tend to pray and search out God? Ask for his help...etc.
When we have exhausted our own "strength" and "will" and just cannot get it done "on our own", we then turn to Him... Maybe we need to make sure to "turn to Him" more often...
Let your weakness become your strength!
A) Clean
B) Bench
C) OHS
ZEUS
3 RFT ~
30 Wall Ball (20/14)
30 SDLHP (75#/55#) (did KB's rather than BB's)
30 Box Jumps (20") (may step down, but must jump up)
30 Push Press (75#/55#)
30 Cal Row
30 Push Ups
10 BWT Back Squat
Val ~ A)160# B)95# C)XX / 50:24 (rower glitch on rnd#1)
Syd ~ A)215# B)XX C)255# Front Squat / 38:56
tb ~ A)240# B)275# C)XX / 49:08 (13:48-29:40-break-started @ 36:00)
Thought for sure 10-12 minutes per round was possible...Drastically underestimated this!!!
We need to try this one out again...it was a good one...just a beat down!
This post is late, but it was a Wednesday...so a little bit of Wednesday Work:
2 Versions to read...
2 Corinthians 12:10Revised Standard Version (RSV)
10 For the sake of Christ, then, I am content with weaknesses, insults, hardships, persecutions, and calamities; for when I am weak, then I am strong.
2 Corinthians 12:10American Standard Version (ASV)10 Wherefore I take pleasure in weaknesses, in injuries, in necessities, in persecutions, in distresses, for Christ's sake: for when I am weak, then am I strong.
It should be...
When was the last time you "thanked God" for everything that has happened in your life...even the hardships, or your weaknesses...
Isn't it only during the hardest times, we tend to pray and search out God? Ask for his help...etc.
When we have exhausted our own "strength" and "will" and just cannot get it done "on our own", we then turn to Him... Maybe we need to make sure to "turn to Him" more often...
Let your weakness become your strength!
Wednesday, July 15, 2015
Holy Cannoli
EMOM x 15min:
1 Clean & Jerk (85%)
2 x 20 STRICT DB Shoulder Press
Holy Cannoli
5 RFT ~
15 C2B
25 Cal Row
50 D/U
1 min REST b/t Rnds
Val ~ X / 2x10@20# 1x20@15 / 22:39 (3:23-3:35-3:50-4:09-3:42)
Wendt ~ 205# / 30# / 2:35-3:25-3:21-x-x
tb ~ 225# / 2x20@40# / 19:37 (2:55-2:57-3:13-3:35-2:57)
1 Clean & Jerk (85%)
2 x 20 STRICT DB Shoulder Press
Holy Cannoli
5 RFT ~
15 C2B
25 Cal Row
50 D/U
1 min REST b/t Rnds
Val ~ X / 2x10@20# 1x20@15 / 22:39 (3:23-3:35-3:50-4:09-3:42)
Wendt ~ 205# / 30# / 2:35-3:25-3:21-x-x
tb ~ 225# / 2x20@40# / 19:37 (2:55-2:57-3:13-3:35-2:57)
Monday, July 13, 2015
Almost Here...
CF Games is almost here...
July 21st-26th is the big week...
Today was a Snatch day...
Warm-Up and work on Snatch...
3 x 3 @ 80%
2 x 2 @ 85%
1 x 1 @ 90%
2 x 2 @ 85%
3 x 3 @ 80%
~ Well...sort of... Work on Snatch do some 3's then 2's then 1's and back...
HANG SQUAT SNATCH Biathlon
For Time:
400m Run
21 HSS (115#/80#)
400m Run
15 HSS (115#/80#)
400m Run
9 HSS (115#/80#)
*200m Run Penalty everytime you put down the bar
Syd ~ Worked Snatch / 12:57 (HS Cleans)...15-6, then 15-9 for sets...
Val ~ Worked Snatch / 16:47 (@70#)
tb ~ 3x3@165#(thought it was 175), 2x3 @175, 2x2@185# - bunch of attempts at 205#...did not get ANY of them!!! Backed down to 195# and missed so I quite!
HSS Biathlon = 15:18 (all HSS went UB...no penalty) Syd still killed me. My runs were 3 minutes minimum (run-walks) to try to save myself for HSS
July 21st-26th is the big week...
Today was a Snatch day...
Warm-Up and work on Snatch...
3 x 3 @ 80%
2 x 2 @ 85%
1 x 1 @ 90%
2 x 2 @ 85%
3 x 3 @ 80%
~ Well...sort of... Work on Snatch do some 3's then 2's then 1's and back...
HANG SQUAT SNATCH Biathlon
For Time:
400m Run
21 HSS (115#/80#)
400m Run
15 HSS (115#/80#)
400m Run
9 HSS (115#/80#)
*200m Run Penalty everytime you put down the bar
Syd ~ Worked Snatch / 12:57 (HS Cleans)...15-6, then 15-9 for sets...
Val ~ Worked Snatch / 16:47 (@70#)
tb ~ 3x3@165#(thought it was 175), 2x3 @175, 2x2@185# - bunch of attempts at 205#...did not get ANY of them!!! Backed down to 195# and missed so I quite!
HSS Biathlon = 15:18 (all HSS went UB...no penalty) Syd still killed me. My runs were 3 minutes minimum (run-walks) to try to save myself for HSS
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