Warm-Up
5 Minute Light Row (loosen up the low back)
4 Rnds:
20 D/U
10 Sit Ups
8 Slow Air Squats
6 Slow Push Ups
PUSH PRESS
Every 2 Minutes:
5 Push Press
1st = 50% max
2nd = 60% max
3-5 = working to heavy
10-15 Min REST
SWEATIN' 4 SIXTEEN
OTM x 16 (4 rnds):
1 = 15/12 Cal Row
2 = 15 GHD Sit Ups
3 = 12/10 Cal Bike
4 = 10 Kipping HSPU*
*or as much as you can in 30s (Scale to Push Ups if needed)
Oz ~ Rowed for JUST 5K...sheesh...
Daliege ~ WU & 16
tb ~ WU / 115-135-155-170-185 / 16 Done
Hear us, O Lord, for the glory of Your name.
What would life be if we had no courage to attempt ANYthing?
Tuesday, February 28, 2017
Monday, February 27, 2017
Re-TEST
Well... especially with the longer OPEN tests (WOD's), one really needs to gauge if they want to re-test...
Easy way to know... If you think you can push harder and get a better score, go for it. If you feel you gave everything you had, or cannot really beat your time...then move on!!!
After Friday, I was NOT going to re-test...just take 199 and live with it! PLUS, I literally could not feel my low back for all of Saturday... I did not want to be that sore again.
This AM, back was good... Oz was ready and I had some times I needed to hit to continue after the 30+15, then again after 40, 15, etc... Oz was awesome at keeping me going... I did not look at the clock until after 40+15 and knew I was ahead (thank the Lord, literally)...
Used a belt PLUS really emphasized hips & glutes vs. low-back...
Warm Up
400m Run
6 Alt. DB Snatch + 4 Burpee Box Jump-Overs
4 Alt. DBS + 2 BBJO
2 Min Rest
4 Alt DBS + 4 BBJO
4 Alt DBS + 4 BBJO
RE-TEST 17.1
For Time (w/ 20 min Cap)
10 Alt. DB Snatch (50/35)
15 Burpee Box Jump-Overs (24/20)
20 Alt. DB Snatch
15 Burpee Box Jump-Overs
30 Alt. DB Snatch
15 Burpee Box Jump-Overs
40 Alt. DB Snatch
15 Burpee Box Jump-Overs
50 Alt. DB Snatch
15 Burpee Box Jump-Overs
tb ~ 215 Reps... (Gain of 16!!!) Good but still not finishing...
Oz was awesome for a judge!!! CrossFit WR is on the board as an offical affiliate now with TWO Open Athletes...
Zach Wendt is the other... He should be re-testing after school tonight!
It is by way of admonition that He chastises those who are close to Him.
Easy way to know... If you think you can push harder and get a better score, go for it. If you feel you gave everything you had, or cannot really beat your time...then move on!!!
After Friday, I was NOT going to re-test...just take 199 and live with it! PLUS, I literally could not feel my low back for all of Saturday... I did not want to be that sore again.
This AM, back was good... Oz was ready and I had some times I needed to hit to continue after the 30+15, then again after 40, 15, etc... Oz was awesome at keeping me going... I did not look at the clock until after 40+15 and knew I was ahead (thank the Lord, literally)...
Used a belt PLUS really emphasized hips & glutes vs. low-back...
Warm Up
400m Run
6 Alt. DB Snatch + 4 Burpee Box Jump-Overs
4 Alt. DBS + 2 BBJO
2 Min Rest
4 Alt DBS + 4 BBJO
4 Alt DBS + 4 BBJO
RE-TEST 17.1
For Time (w/ 20 min Cap)
10 Alt. DB Snatch (50/35)
15 Burpee Box Jump-Overs (24/20)
20 Alt. DB Snatch
15 Burpee Box Jump-Overs
30 Alt. DB Snatch
15 Burpee Box Jump-Overs
40 Alt. DB Snatch
15 Burpee Box Jump-Overs
50 Alt. DB Snatch
15 Burpee Box Jump-Overs
tb ~ 215 Reps... (Gain of 16!!!) Good but still not finishing...
Oz was awesome for a judge!!! CrossFit WR is on the board as an offical affiliate now with TWO Open Athletes...
Zach Wendt is the other... He should be re-testing after school tonight!
It is by way of admonition that He chastises those who are close to Him.
Saturday, February 25, 2017
Day After...
Back is KILLING me...really just sore. But have not been this sore in one spot for years. Really, it almost feels numb...
Testing Zach Wendt today after the my workout...which was actually nice...
Tonn and I got a sweat going...
Warm Up
3 Rnds:
4 Spidy & Reach
8 GHD Sit Ups
12 Cal Row
40 D/U
CEMENT BIKE*
Every 3 Min x 7 Rnds:
30/20 Cal Bike*
12 TTB
*could also pick from 400m Row or 400m Run
So we went with alternating rounds of stuff...
Val ~ 2:42-Row/2:07-Bike/2:25-Row/2:54-Run/2:44-row/2:42-Bike/2:46-Bike
tb ~ 2:27-Bike/2:08-Row/2:31-Run/2:27-Bike/2:19-Row/2:51-Run/2:34-Row
Wendt did 17.1...
Testing Zach Wendt today after the my workout...which was actually nice...
Tonn and I got a sweat going...
Warm Up
3 Rnds:
4 Spidy & Reach
8 GHD Sit Ups
12 Cal Row
40 D/U
CEMENT BIKE*
Every 3 Min x 7 Rnds:
30/20 Cal Bike*
12 TTB
*could also pick from 400m Row or 400m Run
So we went with alternating rounds of stuff...
Val ~ 2:42-Row/2:07-Bike/2:25-Row/2:54-Run/2:44-row/2:42-Bike/2:46-Bike
tb ~ 2:27-Bike/2:08-Row/2:31-Run/2:27-Bike/2:19-Row/2:51-Run/2:34-Row
Wendt did 17.1...
Friday, February 24, 2017
17.1
Well, folks...it is here... The OPEN!
17.1 has been announced and it is:
Alternating DB Snatch & Burpee Box Jump-Overs
NOT one, but TWO brand new exercises to the OPEN!
This is not going to be fun or pretty...As an aside, this is not in my wheelhouse...Longer AMRAP's are my nemesis...breathing, huffing & puffing...sheesh...
Methodical and controlled is what I need to do here...
17.1
For Time (w/ a 20 minute cap):
10 Alt. DB Snatch (50/35)
15 Burpee Box Jump-Overs (24/20)
20 Alt. DB Snatch
15 Burpee Box Jump-Overs
30 Alt. DB Snatch
15 Burpee Box Jump-Overs
40 Alt. DB Snatch
15 Burpee Box Jump-Overs
50 Alt. DB Snatch
15 Burpee Box Jump-Overs
tb ~ 199 Reps (2:10/5:18/9:49/15:57/ 39 reps)
17.1 has been announced and it is:
Alternating DB Snatch & Burpee Box Jump-Overs
NOT one, but TWO brand new exercises to the OPEN!
This is not going to be fun or pretty...As an aside, this is not in my wheelhouse...Longer AMRAP's are my nemesis...breathing, huffing & puffing...sheesh...
Methodical and controlled is what I need to do here...
17.1
For Time (w/ a 20 minute cap):
10 Alt. DB Snatch (50/35)
15 Burpee Box Jump-Overs (24/20)
20 Alt. DB Snatch
15 Burpee Box Jump-Overs
30 Alt. DB Snatch
15 Burpee Box Jump-Overs
40 Alt. DB Snatch
15 Burpee Box Jump-Overs
50 Alt. DB Snatch
15 Burpee Box Jump-Overs
tb ~ 199 Reps (2:10/5:18/9:49/15:57/ 39 reps)
Wednesday, February 22, 2017
Tempo
Warm-Up
Roll & Activate
3 Rnds:
15cal Row
5 TTB + 10 Push Ups + 15 Air Squats
(Conversational Pace)
TUNE UP
OTM x 16 (4 Rnds):
1st = 7 DL (225/155) + 7 Box Jumps (24/20)
2nd = 15 Kipping HSPU
3rd = 7 C2B Pull Ups + 7 TTB
4th = 15/12 Cal Row
Ca$h Out
3min Paleo Chair
Stan ~ 155#DL... Completed
tb ~ Completed...would have never made a 5th Rnd!!! WOW those Rows took it out of me...
But made the 15 HSPU each rnd (9-6 for first and 6-5-4 last 3)
Let the praise of God be on their lips and a two-edged sword in their hand...
Roll & Activate
3 Rnds:
15cal Row
5 TTB + 10 Push Ups + 15 Air Squats
(Conversational Pace)
TUNE UP
OTM x 16 (4 Rnds):
1st = 7 DL (225/155) + 7 Box Jumps (24/20)
2nd = 15 Kipping HSPU
3rd = 7 C2B Pull Ups + 7 TTB
4th = 15/12 Cal Row
Ca$h Out
3min Paleo Chair
Stan ~ 155#DL... Completed
tb ~ Completed...would have never made a 5th Rnd!!! WOW those Rows took it out of me...
But made the 15 HSPU each rnd (9-6 for first and 6-5-4 last 3)
Let the praise of God be on their lips and a two-edged sword in their hand...
Tuesday, February 21, 2017
Burpees?!?!
Those darn Burpees...again!
Warm-Up
30s Singles
3 Rnds ~ 12 Slow Air Squats + 9 Abmat + 6 Slow Push Ups
30s D/U
BB Warm-Up
CLEAN Complex
OTM x 10:
Power Clean + Hang Squat Clean
1 = 50% (of 1RM)
2 = 55%
3 = 60%
4 = 65%
5 =70%
6-10 = Climb as you feel good...
10 Min REST
FRONT LINE
3 RFT ~
400m Row (Oz did 24 Cal)
21 Hang Power Cleans (115#/80#)
18 Front Rack Step-Back Lunges (115#/80#)
15 Bar-Facing Burpees
HINT ~ Don't push thru the 21 HPC just to drop the bar before you start your Lunges...that is 22 HPC then...as you have to pick up the bar... If you are breaking the HPC's, always finish on 20...then when you are going to start the lunges, pick up bar, perform 1 HPC to get to front rack position and begin Lunges!!!
Aerobic Recovery
20 Min of Bike or Row (conversational pace)
Every 4 Min perform 15 GHD Sit Ups + 20 Hip Extensions
Oz ~ 19:01 (24 Cal & 95#)
Daliege ~ 95-155 / ??? (95#)
tb ~ 185-195-205-215-225 / 20:29 (6:42/13:4520:19 Rnd splits / Rows ~ 1:32/1:36/1:42)
HPC ~ 8-7-5 / 10-10 / 6-5-5-4 / Lunges ~ 9-9 all / burpees were S-L-O-W and stepdowns...BRUTAL)
His help is near for those who fear Him and His Glory will dwell in our land.
Warm-Up
30s Singles
3 Rnds ~ 12 Slow Air Squats + 9 Abmat + 6 Slow Push Ups
30s D/U
BB Warm-Up
CLEAN Complex
OTM x 10:
Power Clean + Hang Squat Clean
1 = 50% (of 1RM)
2 = 55%
3 = 60%
4 = 65%
5 =70%
6-10 = Climb as you feel good...
10 Min REST
FRONT LINE
3 RFT ~
400m Row (Oz did 24 Cal)
21 Hang Power Cleans (115#/80#)
18 Front Rack Step-Back Lunges (115#/80#)
15 Bar-Facing Burpees
HINT ~ Don't push thru the 21 HPC just to drop the bar before you start your Lunges...that is 22 HPC then...as you have to pick up the bar... If you are breaking the HPC's, always finish on 20...then when you are going to start the lunges, pick up bar, perform 1 HPC to get to front rack position and begin Lunges!!!
Aerobic Recovery
20 Min of Bike or Row (conversational pace)
Every 4 Min perform 15 GHD Sit Ups + 20 Hip Extensions
Oz ~ 19:01 (24 Cal & 95#)
Daliege ~ 95-155 / ??? (95#)
tb ~ 185-195-205-215-225 / 20:29 (6:42/13:4520:19 Rnd splits / Rows ~ 1:32/1:36/1:42)
HPC ~ 8-7-5 / 10-10 / 6-5-5-4 / Lunges ~ 9-9 all / burpees were S-L-O-W and stepdowns...BRUTAL)
His help is near for those who fear Him and His Glory will dwell in our land.
Monday, February 20, 2017
OPEN Week...
OPEN week!!!
Well this week we begin the CF Open...again...
17.1 gets released Thursday Night...can't wait!
Oz, Val & Drake can judge (I think...hope)
So far, Wendt & I are in...any other takers?!?!
Oz should do it!!! Get on those leaderboards
Jones should give it a try... there is a scaled division!
Warm-Up
400m Run (easy pace)
3 Rnds ~ 5 Push Ups + 7 Sit Ups + 9 Hip Ext
10 Slow Pausing Air Squats
BB Warm-Up
Snatch Warm-Up
3 Rnds (45#):
1 High Hang Muscle Snatch
1 Hang Muscle Snatch
1 Low Hang Muscle Snatch
Snatch Complex
7 Sets (every 90s)
High Hang Pwr Snatch
Hang Pwr Snatch
Power Snatch
(40-50-55-60-65-65-65%)
OHS Complex (10 Min Cap)
1 Pausing OHS (2s Pause @ Bottom)
1 OHS
10m REST
MATTERHORN
#1 ) AMRAP in 4min:
30 D/U + 15 Power Snatch (75/55)
4min REST
#2 ) AMRAP in 4min:
30 D/U + 15 Power Snatch (95/65)
4min REST
#3 ) AMRAP in 4min:
30 D/U + 9 Power Snatch (115/80)
STAN ~ (no Snatch/OHS) / (50 sngls) 1~3 Rnds (55#) 2~3 Rnds (75#) 3~3 Rnds + 20 Singles (80#)
tb ~ 85-110-125-135-145-145-145 / 245# / 1~3 Rnds / 2~3 Rnds / 3~2 Rnds + 6PS
May we give glory to Your name, Lord!
Well this week we begin the CF Open...again...
17.1 gets released Thursday Night...can't wait!
Oz, Val & Drake can judge (I think...hope)
So far, Wendt & I are in...any other takers?!?!
Oz should do it!!! Get on those leaderboards
Jones should give it a try... there is a scaled division!
Warm-Up
400m Run (easy pace)
3 Rnds ~ 5 Push Ups + 7 Sit Ups + 9 Hip Ext
10 Slow Pausing Air Squats
BB Warm-Up
Snatch Warm-Up
3 Rnds (45#):
1 High Hang Muscle Snatch
1 Hang Muscle Snatch
1 Low Hang Muscle Snatch
Snatch Complex
7 Sets (every 90s)
High Hang Pwr Snatch
Hang Pwr Snatch
Power Snatch
(40-50-55-60-65-65-65%)
OHS Complex (10 Min Cap)
1 Pausing OHS (2s Pause @ Bottom)
1 OHS
10m REST
MATTERHORN
#1 ) AMRAP in 4min:
30 D/U + 15 Power Snatch (75/55)
4min REST
#2 ) AMRAP in 4min:
30 D/U + 15 Power Snatch (95/65)
4min REST
#3 ) AMRAP in 4min:
30 D/U + 9 Power Snatch (115/80)
STAN ~ (no Snatch/OHS) / (50 sngls) 1~3 Rnds (55#) 2~3 Rnds (75#) 3~3 Rnds + 20 Singles (80#)
tb ~ 85-110-125-135-145-145-145 / 245# / 1~3 Rnds / 2~3 Rnds / 3~2 Rnds + 6PS
May we give glory to Your name, Lord!
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