SATURDAY... Ethan worked out... I "tested" some thoughts on 16.1...
E's workout:
With a continuous clock:
In 3 minutes complete:
30 Burpees
@ The 3:00 mark, complete in 3 minutes
30 Thrusters (45#)
@ the 6:00 mark, you have 6 min to complete:
15-10-5
Thrusters (75#)
Burpees
@ the 12:00 mark, you have 3 minutes to complete:
30 Burpees
@ the 15:00 mark, complete as fast as you can:
30 Thrusters (45#)
I "tested" some various ways to get burpees and C2B done better...
Spoiler Alert: IT DID NOT WORK!!!
SUNDAY
16.1 Retest & Quit with 15sec left
Thanks to Val, E and Emmet for coming up and trying to push me...
Man, that was frustrating!
MONDAY...
Oz and I got a nice grind going from Saturdays Comptrain WOD
EMOM x 21 min:
1st ~ Jog 1 Lap (200m)
2nd ~ 15/12 Cal Row
3rd ~ 5 Power Cleans (135#/95#) + 30 D/U
*so this is really 7 rnds of this WOD...
Oz ~ Completed
tb ~ 28 D/U on 5th, 20 D/U on 6th...my nemisis... The 15minute mark in ANY WOD!!!
What would life be if we had no courage to attempt ANYthing?
Monday, February 29, 2016
Friday, February 26, 2016
Thursday, February 25, 2016
Loosen Up...
Time to get loose!
Today (tonight) is the 1st CF OPEN workout announcement...
This is the annual "testing" of self as compared to the rest of the world. OK, well maybe not world, but LOTS of others... You can check by region, world, nation, age group, etc... so some variables...
REALLY, it is just an annul check on where you feel you are at! Put a little bit more thought process into a WOD...stratagize...film yourself...evaluate where you can/could pick up extra reps...
That sorta thing...
It is a fun time, and yet...
We will see...
Oz did 3-position Snatch work... and he said it felt heavy! We were all moving slower this AM.
Daleige & I (& Stan) did this:
With a running clock:
0:00 ~ 3 minutes to complete: 30 Burpees
3:00 ~ 3 minutes to complete: 30 Thrusters (45#)
6:00 ~ 5 minutes to complete: 15-10-5 of Thrusters (75#) & Burpees
11:00 ~ 3 Minutes to complete: 30 Burpees
14:00 ~ 3 minutes to complete: 30 Thrusters (45#)
It was a good little "loosen us up...breath heavy" WOD
If you fall behind, just keep going...GOAL...not stop for 30 sec breaks during the REPS!
Today (tonight) is the 1st CF OPEN workout announcement...
This is the annual "testing" of self as compared to the rest of the world. OK, well maybe not world, but LOTS of others... You can check by region, world, nation, age group, etc... so some variables...
REALLY, it is just an annul check on where you feel you are at! Put a little bit more thought process into a WOD...stratagize...film yourself...evaluate where you can/could pick up extra reps...
That sorta thing...
It is a fun time, and yet...
We will see...
Oz did 3-position Snatch work... and he said it felt heavy! We were all moving slower this AM.
Daleige & I (& Stan) did this:
With a running clock:
0:00 ~ 3 minutes to complete: 30 Burpees
3:00 ~ 3 minutes to complete: 30 Thrusters (45#)
6:00 ~ 5 minutes to complete: 15-10-5 of Thrusters (75#) & Burpees
11:00 ~ 3 Minutes to complete: 30 Burpees
14:00 ~ 3 minutes to complete: 30 Thrusters (45#)
It was a good little "loosen us up...breath heavy" WOD
If you fall behind, just keep going...GOAL...not stop for 30 sec breaks during the REPS!
Tuesday, February 23, 2016
PR's all around...
Except Me!!!
The Good Life
3 RFT
500m Row
12 Burpees
21 Box Jumps (24/20)
Cond #2
EMOM x 10 Min:
odd = 10 TTB
even = 10 Thrusters (95/65)
Oz did warm-up as EMOM but did 5 reps each...
Stan & Daliege did the EMOM while we did "The Good Life"
Oz ~ 11:24 ~ HUGE PR previous HERE
Stan ~ 10x10 (@75#) / 12:18 (61 sec PR)
Daliege ~ 10x10 (Rx) / 13:13...PR due to never having done it!
tb ~ 11:05...thought I was moving fast, but not fast enough! 10:35 was PR ~ HERE
The Good Life
3 RFT
500m Row
12 Burpees
21 Box Jumps (24/20)
Cond #2
EMOM x 10 Min:
odd = 10 TTB
even = 10 Thrusters (95/65)
Oz did warm-up as EMOM but did 5 reps each...
Stan & Daliege did the EMOM while we did "The Good Life"
Oz ~ 11:24 ~ HUGE PR previous HERE
Stan ~ 10x10 (@75#) / 12:18 (61 sec PR)
Daliege ~ 10x10 (Rx) / 13:13...PR due to never having done it!
tb ~ 11:05...thought I was moving fast, but not fast enough! 10:35 was PR ~ HERE
Monday, February 22, 2016
OPEN Week...
And so it begins... The Open starts this week... 16.1 will be announced Thurday night...
Do we take it easy early in the week in preparation for the first WOD???
No Way Jose!
Erizo
3 RFT ~
15 DL (225#/155#)
30 Wall Ball (20/14)
60 D/U
SNATCH
3 x 1 @ 80%
5 x 1 @ 85%
3 x 1 @ 80%
Gymnastics Cond
1-2-3...8-9-10 UB C2B as fast as possible
Oz ~ Snatch 125-135-125 / 12:56 (185# DL)
tb ~ 14:00 / 175(3)-185(5)-175(3) / 4:58 (1-7 in under 3 min)
Do we take it easy early in the week in preparation for the first WOD???
No Way Jose!
Erizo
3 RFT ~
15 DL (225#/155#)
30 Wall Ball (20/14)
60 D/U
SNATCH
3 x 1 @ 80%
5 x 1 @ 85%
3 x 1 @ 80%
Gymnastics Cond
1-2-3...8-9-10 UB C2B as fast as possible
Oz ~ Snatch 125-135-125 / 12:56 (185# DL)
tb ~ 14:00 / 175(3)-185(5)-175(3) / 4:58 (1-7 in under 3 min)
Saturday, February 20, 2016
Assault Ladder
Good day for some Bodyweight...
Assault Ladder
For Time:
1,2,3...8,9,10 Strict Pull Ups
6 H.R. Push Ups
9 Jumping Air Squats
~ 3 Minutes Rest
3 Strict Pull Ups
2,4,6...16,18,20 H.R. Push Ups
9 Jumping Air Squats
~ 3 Minutes Rest
3 Strict Pull Ups
6 H.R. Push Ups
3,6,9...24,27,30 Jumping Air Squats
Farris ~ 42:00 (11:45-11:30-12:45)
Drake ~ 33:30 (10:10-9:59-7:21)
Ethan ~ 44:30 (11:30-12:33-14:27)
tb ~ 33:18 (10:09-9:59-7:10)
Assault Ladder
For Time:
1,2,3...8,9,10 Strict Pull Ups
6 H.R. Push Ups
9 Jumping Air Squats
~ 3 Minutes Rest
3 Strict Pull Ups
2,4,6...16,18,20 H.R. Push Ups
9 Jumping Air Squats
~ 3 Minutes Rest
3 Strict Pull Ups
6 H.R. Push Ups
3,6,9...24,27,30 Jumping Air Squats
Farris ~ 42:00 (11:45-11:30-12:45)
Drake ~ 33:30 (10:10-9:59-7:21)
Ethan ~ 44:30 (11:30-12:33-14:27)
tb ~ 33:18 (10:09-9:59-7:10)
Friday, February 19, 2016
Grinder...
BEast Special
For Time:
40 D/U
20 Abmat Sit Ups
15 Ball Slams (40#/30#)
10 Burpees
5 Pull Ups
500m Row or 400m Run (choose what is available)
JB ~ 29:50
Feidt ~ 31:55
Kate ~
K.Mancl ~
tb ~ 34:22 (1, 3, 4, 5 = Runs / 2=Row)
Shooting for under 7min a round for final so I was pleased...just not happy!
Then for 2nd Hr did the CFNE combo of Satan's Whiskers & Freddy Kruger
Max's Revenge
3 RFT ~
10 C2B Pull Ups
10 Front Squats (165#/115#)
10 Burpees
immidiatly into
21-15-9
KBS (70/55)
Burpees
tb ~ 8:35...17:23
For Time:
40 D/U
20 Abmat Sit Ups
15 Ball Slams (40#/30#)
10 Burpees
5 Pull Ups
500m Row or 400m Run (choose what is available)
JB ~ 29:50
Feidt ~ 31:55
Kate ~
K.Mancl ~
tb ~ 34:22 (1, 3, 4, 5 = Runs / 2=Row)
Shooting for under 7min a round for final so I was pleased...just not happy!
Then for 2nd Hr did the CFNE combo of Satan's Whiskers & Freddy Kruger
Max's Revenge
3 RFT ~
10 C2B Pull Ups
10 Front Squats (165#/115#)
10 Burpees
immidiatly into
21-15-9
KBS (70/55)
Burpees
tb ~ 8:35...17:23
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