Wednesday Work-Day

Warm-Up
Mobilize and Roll Out

15 cal easy bike (or run 400m)
3 Rnds:
20s Sampson Stretch (ea)
20s Abmat
20s Air Squat
5 Scap Retractions (pull up bar)

2 Rnds:
5 Box Jumps (30+)
15 Slow Hip Ext.

BB Warm-Up

Gymnastic Work
Kipping HSPU (% of Max UB kipping HSPU)
OTM x 9
1 / 6 = 45%
2 / 7 = 40%
3 / 8 = 35%
4 / 9 = 30%
5= REST

HANG SQUAT CLEAN
OTM x 12
Begin at 50% and climb each minute...work to heavy, but maintain speed and form!
3-3-2-2-1-1-1-1-1-1-1 (record heaviest set)

FREIGHT TRAIN V1
OTM x 5
1 = 7 Hang Squat Cleans + 3 Push Jerks
2 = 6 Hang Squat Cleans + 4 Push Jerks
3 = 5 Hang Squat Cleans + 5 Push Jerks
4 = 4 Hang Squat Cleans + 6 Push Jerks
5 = 3 Hang Squat Cleans + 7 Push Jerks
(shoot for 50% of Max Clean & Jerk)

Z.Wendt ~ 6-6-5-5 for HSPU / 215# / FTV1 w/ 105#
tb ~ 6-6-5-5 for HSPU / 225# / FTV1 w/ 135#

Tyler Wendt and Stan did this from CFNE:
The Running Dead
3 Rnds:
600m Run (tennis court)
16 DL (225/155)
60 D/U
Stan was @ 155DL and 120 singles

Hammer Time

If you want to go fast...go alone!
If you want to go far...go together!

Love that quote!!!

Warm-Up
Mobilize and Roll Out

500m Row
3 Rnds:
10 Hollow Rocks
10 Superman Rocks

5-4-3-2-1
Spidey & Reach (ea way)
Inchworms
Stiff Leg DL (empty bar)
Goodmorning (empty bar)

DROP the HAMMER
21-15-9
Deadlift (225#/155#)
Calories (Bike / Rower)

Midline Work
EMOM x 12 (4 Rnds)
1 = 50 D/U
2 = 15 GHD Sit Ups
3 = 18/14 Cal Row

Daliege ~ 6:40 (rower)
Z.Wendt ~ 5:31 (185#DL / bike)
tb ~ 5:47 (bike)

Memorial Day Murph 2017

It is here... MDM 2017!
HERE is a look at Memorial Day Murph through the years

LOTS of kids and a few adults... our AO crew is all-over the place these days! That's ok...that's LIFE!

Young families that were are now older families...Young couples have now turned into young families...Individuals have moved into careers that keep them away for months...busy...busy...busy!

BUT like ANYthing, we continue to foster the attitude ~ ANYthing Once...really this is a motto of "JUST TRY"... regardless of where you are at in fitness...regardless of where you are at in LIFE...just try...give it a shot...be bold...be daring...do not be afraid of failure...there are people that will always support you!
IF you are around, DO NOT HESITATE to BE AROUND. If you have the time, we have the group...everyone welcome!!! We will embrace your successes, joys, failures and struggles all the same...we all have them, and we can ALL learn from & support one another through them...even if it is only a workout, cookout or get-together!

Warm-Up
1 Lap...then...
2 Rnds
6 x Spidey & Reach
4 x Walkouts
4 x Sampson Stretch (2xea)

PRIMER
3 Min of:
Pull Up work
Push Up work
Air Squat work

GROUP PICTURE (Pre-Murph)

MURPH
For Time:
1 Mile Run
100 Pull Ups*
200 Push Ups*
300 Air Squats*
1 Mile Run
*Can be partitioned up anyway you like

GROUP PICTURE (Post-Murph)

RESULTS
Kristina Carlin ~ 26:20 (mod)
Oz ~ 29:20 (1mi - 50-100-150 - 1mi)
Val ~ under 40 (1mi -50-100-150 - 800m)
Daliege ~ 41:06 (Rx)
T. Wendt (w/vest) ~ 46:42 (no partition)
C. Drake ~ 52:10 (mod)
tb ~ 43:14 (rx)

Kids ~ 
Justin Fota ~ 47:00
Ethan McKellips ~ 55:30
Connor McKellips ~ ??
Sam Varsho ~ 42:15
Chase Kester ~ 53:36
Austin Hensley ~ 51:10
Jeremiah Gray ~ 48:53
Zach Wendt ~ 42:50
Jadon Bishop ~ 43:07
Sam Rassmussen ~ 71:20
Noah Daliege ~ 47:42
Owen Daliege ~ 60:11
Jacob Alexander ~ 60:11

Greater love hath no man 
than to lay down his life for his friends!

If you want to know about Lt. Michael Murphy...just google him.
The book "Lone Survivor" does this scene way more justice than the movie, but you will get the point of WHO Mike Murphy was from THIS one scene!
To save his friends, the SAT phone only would work out in the open...he felt he HAD to! So he did it!
He ended with "Thank You!"
TRUE HERO!!!

Saturday...

2 Days away from MURPH!!!

Warm-Up
Roll & Mobilize
2 Rnds
1min Row
4 Alt Sampson
8 Spidy and Reach
12 Russian Babymakers

3 Rnds
5 Strict Pull Ups
10 Push Ups
15 Abmat SU

BB Warm Up

W/ a 45# Bar:
100m Run
7 Clean  & Jerk
30s Rest
100m Run
7 Pwr Snatch
30s Rest
100m Run
7 Thrusters

ADDERALL
With a Running Clock:
10min to Perform:
1 Mile Run
Max Reps Clean & Jerk (135#/95#)
3 MIN REST
7min to Perform:
800m Run
Max Reps Power Snatch (115#/80#)
3 MIN REST
4min to Perform
400m Run
Max Reps Thrusters (95#/65#)

tb results below:
C&J ~ 13 (8:32 & 3-3-3-4...all Singles, but clustered)
PS ~ 21 (4:52 & 5-5-5-6...all singles, but clustered)
Thrusters ~ 20 (2:27 & 12+8)

End Cycle...

Last day of Silverback (Strength Cycle) for Comptrain Masters...

No PR's yet this week...BOOO... But I am at, where I am at! No excuses...just the facts and life.
Take what you get and be happy (appreciative) b/c someone is always better than you, BUT many wish they had what you do!!! Be grateful and appreciative for the talents you have been blessed with and work hard!

Warm-Up
1min Bike
6 Spidey & Reach + 6 Russian Babymakers
1min Bike
10 OHS
1min Bike
30s Sampson (ea)

BBWU

Primer
3 Rnds
50' 1-arm Farmers Walk
10 Cossak Squats (5ea)

FRONT SQUAT
OTM x 10
3@ 45%
2@ 50%
1@ 60%
3@ 50%
2@ 55%
1@ 65%
1 MIN REST
1@ 70%
1@ 75%
1@ 80%
10min to Find 1-RM or Heaviest Set of 1

QUATRO
4 Rnds:
21/15 Cal Bike (sub Row if needed)
18 Wall Balls
15 KB Swings (55/35)
12 Burpees
*Goal here is smooth movement, possibley UB in each...also, little to no transition time...get to next exercise and JUST START!!!

Z ~ 330# / 18:31
tb ~ 300# / 15:52 (1:25-1:27-???-1:36 bikes / WB 9-9 / 12-8 / 15-3 / 18)

FINALLY a PR... FS @ 300#...+15 from previous Max...

Sneaky...

Warm-UP
Roll & Mobilize

15 Cal Bike
3 Rnds ~
20s Sampson (ea)
20s Abmat Sit Ups
20s Air Squats
20s Scap Retractions (hang)

BB Warm-Up

PRIMER
3 Rnds:
7 Behind the Neck STRICT Press (climbing)
20s GHD Supine Hold (hollow position)

3x3 Dip Drives (increase each round)

PUSH PRESS
Every 90s
5 @ 50%
4 @ 60%
3 @ 70%
3 @ 75%
2 @ 80%
1 @ 85%
THEN...Work to Heavy Single by the 15min mark

NARF (Fran, backwards)
For Time:
9-15-21
Pull Ups
Thrusters (95/65)

Fota ~ 6:02
ZW ~ 175# / 4:17 (75#)
tb ~ 200# (missed 210#) / 4:52 (PU = 9 / 8-4-3 / 7-7-4-3 / Thr = 9 / 15 / 7-14)

That Push Press was TERRIBLE...Unbelievably disappointed!
Last week I did 215# for a 3-Rep...this week, not even getting 210#...
I could feel yesterdays Deficit HSPU... Lots in the NECK! Which I do not prefer...
I was happy with the performance on Deficit yesterday...got to about 5-6 inches!!! Not happy with how the neck feels the next day...compressed/jammed/etc (not hurt...just noticeable). This is something to pay attention to as workouts come up.

My PR in Fran is 4:21...so I was pleased, not satisfied with this for time!

MURPH coming Monday...9am!!!

Kissing Cousin's

Warm Up
Roll & Mobilize

3 Laps + 10 Spidey & Reach
2 Laps + 8 Walkouts
1 Lap + 6 Inchworms

3 Rnds:
1 Lap
7 KB Swings
5 Pull Ups

PRIMER
EMOM x 12 (6 Rnds)
odd = 3 DL (climbing)
even = 3 Deficit HSPU

Christine's Cousin
3 RFT:
500m Row
12 DL (225/155)
12 Burpee Box Jumps* (24/20)
*working for two-footed take-off on box jumps...if needed goto smaller box, but jump, NO Step-Ups

D ~ XX / 11:47 (@205#)
ZW ~ 335# / 14:20 (@205#)
tb ~ 345# / 12:47 (8-4 / 8-4 / 10-2 for DL's)