Cold outside...but no snow... SO...time to start runnin' outdoors!
Warm-Up
400m Light Run
2 Rnds
4 Sampson Stretch (5s each side)
8 Alt. Spidey & Reach
12 Russian BB
--------------
BBWU
--------------
POWER CLEAN TECH
6 Sets (climbing):
1 Clean Pull
+ 1 Hang Power Clean
+ 1 Power Clean
-----------------
HURRICANE (Last 6-10-17 HERE, first 6-6-14 HERE)
3 RFT ~
800m Run (4 x 200m Laps outside wt. room)
21 Power Cleans (155#/105#)
HUGE PR's all around...
Last(first) time Casey did this he was just beginning his journey as an Anything Once Crossfitter...
He used 115# for the Power Clean and came in 17:28...NOW...he used 135#...PLUS 20# and crushed his old time by over 2 Minutes!!!
C.Drake ~ 165# / 14:56 (135#)
tb ~ 185# / 19:10 (5:50 / 12:42 / 19:10)
4:00 run / 6-3-3-3-3-1-1-1[1:50] / 4:30 run / 3-3-3-3-3-2-2-2[2:22] / 4:56 run / 5-4-3-3-3-3[1:32])
How great is Your name O Lord our God, through all the earth!
What would life be if we had no courage to attempt ANYthing?
Saturday, April 28, 2018
Friday, April 27, 2018
Knockout!
Warm Up
Mobilize
BB Warm-Up
-----------
STRICT PRESS
4 x 6 (across)
~ Add from Last week...
----------------
TEMPO FRONT SQUAT
OTM x 9min (4s Down / 4s Up)
1-3 = Wt
4-6 = Wt +
7-9 = Wt ++
Rest 2 Min...then...
2 x 10 Back Squat w/ Wt. you finished at...
TKO
1 RFT:
35/25 Cal Bike
27 C2B
21 Push Jerk
15 OHS
9 Squat Snatch
(115#/80#)
A.Johns ~ 65# / No Sqt / 9:36
tb ~ 135# / no squat / 8:28 (2:15 bike / 12-10-5 / 14-6-1 / 15 / 5-4)
Mobilize
BB Warm-Up
-----------
STRICT PRESS
4 x 6 (across)
~ Add from Last week...
----------------
TEMPO FRONT SQUAT
OTM x 9min (4s Down / 4s Up)
1-3 = Wt
4-6 = Wt +
7-9 = Wt ++
Rest 2 Min...then...
2 x 10 Back Squat w/ Wt. you finished at...
TKO
1 RFT:
35/25 Cal Bike
27 C2B
21 Push Jerk
15 OHS
9 Squat Snatch
(115#/80#)
A.Johns ~ 65# / No Sqt / 9:36
tb ~ 135# / no squat / 8:28 (2:15 bike / 12-10-5 / 14-6-1 / 15 / 5-4)
Wednesday, April 25, 2018
Move It...
More sore than we have been in a while...
That's a good thing!!!
Mobilize
Warm-Up
500m Light Row (2-2:30)
2 Rnds ~
10 Hollow Rocks
10 Supermans
5 Pull Ups + 10 Push Ups + 15 Air Squats
---------------------
1 Rnd (not 3) of SMASHWERX warm-up (HERE)
--------------------
BBWU
-------------------
HANG SQUAT CLEAN
2-4 sets of:
1 Hang Power Clean + 1 Front Squat + 1 Hang Squat Clean
Then...
OTM x 10:
Build to a HEAVY hang squat clean
------------------
UNDER THE LIGHTS
Ascending Ladder in 8min:
3 Hang Squat Clean (95#/65#)
3 Toes To Bar
6 Hang Squat Clean (95#/65#)
6 Toes To Bar
9 Hang Squat Clean (95#/65#)
9 Toes To Bar
...continue to ADD 3 Reps to each, each round (12, 15, 18, 21...)
Completed Rounds =
12's = 60 Reps
15's = 90 Reps
18's = 126 Reps
21's = 168 Reps
A.Johns ~ 105# HSC / 12's + 13 HSC (73 REPS)
Z.Wendt ~ 195# (stayed lighter today) / 15's + 5 HSC (95 REPS)
tb ~ 195# (back was sore...did not push it) / 15's + 16 HSC (106 REPS)
Brothers, I want to remind you of the gospel (Good News) I preached to you, which you received adn in which you stand firm. ~ 1 Cor. 15:1
That's a good thing!!!
Mobilize
Warm-Up
500m Light Row (2-2:30)
2 Rnds ~
10 Hollow Rocks
10 Supermans
5 Pull Ups + 10 Push Ups + 15 Air Squats
---------------------
1 Rnd (not 3) of SMASHWERX warm-up (HERE)
--------------------
BBWU
-------------------
HANG SQUAT CLEAN
2-4 sets of:
1 Hang Power Clean + 1 Front Squat + 1 Hang Squat Clean
Then...
OTM x 10:
Build to a HEAVY hang squat clean
------------------
UNDER THE LIGHTS
Ascending Ladder in 8min:
3 Hang Squat Clean (95#/65#)
3 Toes To Bar
6 Hang Squat Clean (95#/65#)
6 Toes To Bar
9 Hang Squat Clean (95#/65#)
9 Toes To Bar
...continue to ADD 3 Reps to each, each round (12, 15, 18, 21...)
Completed Rounds =
12's = 60 Reps
15's = 90 Reps
18's = 126 Reps
21's = 168 Reps
A.Johns ~ 105# HSC / 12's + 13 HSC (73 REPS)
Z.Wendt ~ 195# (stayed lighter today) / 15's + 5 HSC (95 REPS)
tb ~ 195# (back was sore...did not push it) / 15's + 16 HSC (106 REPS)
Brothers, I want to remind you of the gospel (Good News) I preached to you, which you received adn in which you stand firm. ~ 1 Cor. 15:1
Tuesday, April 24, 2018
More...Sore...
Today, felt more sore than usual...
Yesterday was work!!!
Mobilize (Quick)
Warm-Up
500m Light Row
2 Rnds:
10 Hollow Rocks
10 Superman Rocks
5 Strict Pull Ups
10 Hand Release Push Ups
15 OHS
------------------
TRAFFIC JAM
Within a 5min Time:
600m Run (Buy-In)
then...AMRAP:
12 Hang Power Snatches (95/65)
12 Bar-Facing Burpees
~ 5 Min REST
Within a 5min Time:
400m Run (Buy-In)
then...AMRAP:
9 Hang Power Snatches (115/80)
9 Bar-Facing Burpees
~ 5 Min REST
Within a 5min Time:
200m Run (Buy-In)
then...AMRAP:
6 Hang Power Snatches (135/95)
6 Bar-Facing Burpees
Daliege ~ 1rnd + 2 burpees (38 Reps@95#) / 1rnd + 7 burpees (34 Reps@105#) / 3rnds (36 Reps@115#)
A.Johns ~ All @ 65# ~ 10 HPS (reps) / 1rnd + 3 snatch (21 reps) / 2rnds (24 reps)
Z.Wendt ~ Rx ~ 1rnd + 2 burpees (38 Reps) / 1rnd + 1 burpee (28 Reps) / 1rnd + 3 burpees (21 Reps)
tb ~ Rx ~ 1rnd + 2 burpees (38 Reps) / 1rnd + 8 burpees (35 Reps) / 2rnds + 5 burpees (35 Reps)
DANG-IT... 1 REP away from completed rounds in part 2 & 3!!!
God is good!!!
Yesterday was work!!!
Mobilize (Quick)
Warm-Up
500m Light Row
2 Rnds:
10 Hollow Rocks
10 Superman Rocks
5 Strict Pull Ups
10 Hand Release Push Ups
15 OHS
------------------
TRAFFIC JAM
Within a 5min Time:
600m Run (Buy-In)
then...AMRAP:
12 Hang Power Snatches (95/65)
12 Bar-Facing Burpees
~ 5 Min REST
Within a 5min Time:
400m Run (Buy-In)
then...AMRAP:
9 Hang Power Snatches (115/80)
9 Bar-Facing Burpees
~ 5 Min REST
Within a 5min Time:
200m Run (Buy-In)
then...AMRAP:
6 Hang Power Snatches (135/95)
6 Bar-Facing Burpees
Daliege ~ 1rnd + 2 burpees (38 Reps@95#) / 1rnd + 7 burpees (34 Reps@105#) / 3rnds (36 Reps@115#)
A.Johns ~ All @ 65# ~ 10 HPS (reps) / 1rnd + 3 snatch (21 reps) / 2rnds (24 reps)
Z.Wendt ~ Rx ~ 1rnd + 2 burpees (38 Reps) / 1rnd + 1 burpee (28 Reps) / 1rnd + 3 burpees (21 Reps)
tb ~ Rx ~ 1rnd + 2 burpees (38 Reps) / 1rnd + 8 burpees (35 Reps) / 2rnds + 5 burpees (35 Reps)
DANG-IT... 1 REP away from completed rounds in part 2 & 3!!!
God is good!!!
Monday, April 23, 2018
Muscle Monday...
Time to get strong...
4th week on this cycle...
Last week of the 6-4-2 iteration of Squat Waves...
Get after the warm-up today...should make you sweat!!!
WARM-UP
Mobilization
2 Rnds ~
10 Spidey & Reach
10 Side Plank Reach Thru's
10 Downward Dog Toe Slaps
10 Kneeling Thoracic Rotations
10 Tempo Air Squats
-------------------
60s Sampson Stretch (30s ea)
2 Rnds Strict Cindy*
60s Russian BB Makers
2 Rnds Strict Cindy*
*15 Air Squats was subbed with 15 BB Thrusters @ 45#
------------------
SQUAT PRIMER
Adductor Work (video / exercises/reps below)
2m Paleo Chair
2 x 10 Side Slides (2 each way)
2 x 10 Single Leg Sqts w/ leg out to side (ea way)
(use a support if needed)
2 x 10 Tempo Air Squats
------------------
WAVE SQUATS
Every 3 minutes:
6 @ 71%
4 @76%
2 @ 81%
6 @ 76%
4 @ 81%
2 @ 86%
6 @ 81%
4 @ 86%
2 @ 91%
(OR Move up 5-10# From last week ~ HERE)
-----------------
Body Armour
Part #1:
EMOM x 10 (alt. minutes / 5 Rnds):
7 Push Press
7 Deadlifts (no belt)
Should be STRONG & HEAVY
Part #2:
3 GIANT Sets:
100m OH KB Carry (50m each arm)
10 Inverted BB Row
50 Banded Pull Aparts
(2m Rest b/t Sets)
Daliege ~ Warm-Up & EMOM x 10...
A.Johns ~ 135-145-155/140-150-160/165-175-185
tb ~ 225-240-255/240-255-270/255-270-285 / DL=205-225-235-235-235 / PP=135-145-155-165-175(missed 7th) / 55KB
This is the one whom I approve: the afflicted one, crushed in spirit, who trembles at my word.
4th week on this cycle...
Last week of the 6-4-2 iteration of Squat Waves...
Get after the warm-up today...should make you sweat!!!
WARM-UP
Mobilization
2 Rnds ~
10 Spidey & Reach
10 Side Plank Reach Thru's
10 Downward Dog Toe Slaps
10 Kneeling Thoracic Rotations
10 Tempo Air Squats
-------------------
60s Sampson Stretch (30s ea)
2 Rnds Strict Cindy*
60s Russian BB Makers
2 Rnds Strict Cindy*
*15 Air Squats was subbed with 15 BB Thrusters @ 45#
------------------
SQUAT PRIMER
Adductor Work (video / exercises/reps below)
2m Paleo Chair
2 x 10 Side Slides (2 each way)
2 x 10 Single Leg Sqts w/ leg out to side (ea way)
(use a support if needed)
2 x 10 Tempo Air Squats
------------------
WAVE SQUATS
Every 3 minutes:
6 @ 71%
4 @76%
2 @ 81%
6 @ 76%
4 @ 81%
2 @ 86%
6 @ 81%
4 @ 86%
2 @ 91%
(OR Move up 5-10# From last week ~ HERE)
-----------------
Body Armour
Part #1:
EMOM x 10 (alt. minutes / 5 Rnds):
7 Push Press
7 Deadlifts (no belt)
Should be STRONG & HEAVY
Part #2:
3 GIANT Sets:
100m OH KB Carry (50m each arm)
10 Inverted BB Row
50 Banded Pull Aparts
(2m Rest b/t Sets)
Daliege ~ Warm-Up & EMOM x 10...
A.Johns ~ 135-145-155/140-150-160/165-175-185
tb ~ 225-240-255/240-255-270/255-270-285 / DL=205-225-235-235-235 / PP=135-145-155-165-175(missed 7th) / 55KB
This is the one whom I approve: the afflicted one, crushed in spirit, who trembles at my word.
Friday, April 20, 2018
Surfin'
Maybe on the Snow...Sledding...
Will shoot for my PR from HERE
But notice...that was when I was young...2013!
Last time was HERE... almost 2 years ago...2016
So...
Mobilize
Warm-Up
Strict Shoulder Press
4 x 6 (across)
PRIMER
100m Run + 5 Burpees (slow)
100m Run + 5 Burpees (mod)
100m Run + 5 Burpees (Faster than WOD)
SURFER ON ACID
3 RFT ~
400m Run
21 Burpees
Later in Day...
Tempo Front Squat
(3s down + 3s hold + 3s up)
2 x 10 Back Squat
A.Johns ~ 55# / 13:16
Z.Wendt ~ 110# / 9:22 (3 laps - 4 Laps - 2 Laps...he lost count of 3 laps on 2nd rnd & did an extra)
tb ~ 130# / 10:40
I am Jesus, whom you are persecuting.
Will shoot for my PR from HERE
But notice...that was when I was young...2013!
Last time was HERE... almost 2 years ago...2016
So...
Mobilize
Warm-Up
Strict Shoulder Press
4 x 6 (across)
PRIMER
100m Run + 5 Burpees (slow)
100m Run + 5 Burpees (mod)
100m Run + 5 Burpees (Faster than WOD)
SURFER ON ACID
3 RFT ~
400m Run
21 Burpees
Later in Day...
Tempo Front Squat
(3s down + 3s hold + 3s up)
2 x 10 Back Squat
A.Johns ~ 55# / 13:16
Z.Wendt ~ 110# / 9:22 (3 laps - 4 Laps - 2 Laps...he lost count of 3 laps on 2nd rnd & did an extra)
tb ~ 130# / 10:40
I am Jesus, whom you are persecuting.
Wednesday, April 18, 2018
Full Tilt...
Mobilize ~
Thoracic Roll
Internal Rot. Couch
Pigeon
-------------
Low Intensity
250m Row
40 Singles
15 Cal Bike
40 Singles
250m Row
-------------
Mod. Intensity
150m Row
15 D/U
10 Cal Bike
15 D/U
150m Row
------------
High Intensity
100m Row
10 D/U
5 Cal Bike
10 D/U
100m Row
--------------
The following is about the D/U's...how can you coordinate yourself under fatigue/stress...take a clearing breath and get after it... Get as large of sets as you can, but keep them managable enough so 3-5 breaths and you are back at it...
10-15 seconds faster on the rower is lost in 1 extra trip on the D/U's... KEEP THAT IN MIND WHEN YOU DECIDE TO PUSH THE ROW!!!
You could literally slow your row by 30-45 sec if you can go unbroken or 1 miss on D/U's when fresh and save yourself time...3-5 misses on D/U's lose any advantage you think you are getting on a fast row
Enjoy!
FULL CIRCLE (12.11.17 HERE / 12.7.16 HERE)
For Time:
1500m Row
100 D/U
30/21 Cal Bike (50/35 Cal on Airdyne)
100 D/U
1500m Row
~ in the past this was a 50/35 Cal bike... today we did 30/21 as prescribed!!!)
If you are not going to bike... 50 Squat Jumps w/ a 20# med-ball for men / 14# for women is sub)
A.Johns ~ 22:16 (200singles)
Z.Wendt ~ 19:01 (Rows = 5:54 / 6:01)
tb ~ 17:48 ( Rows = 5:44.3 / 5:44.7 / Bike = 2:05 / DU = 28-32-40 / 40-40-20
Let all the earth cry out to God with joy!
Thoracic Roll
Internal Rot. Couch
Pigeon
-------------
Low Intensity
250m Row
40 Singles
15 Cal Bike
40 Singles
250m Row
-------------
Mod. Intensity
150m Row
15 D/U
10 Cal Bike
15 D/U
150m Row
------------
High Intensity
100m Row
10 D/U
5 Cal Bike
10 D/U
100m Row
--------------
The following is about the D/U's...how can you coordinate yourself under fatigue/stress...take a clearing breath and get after it... Get as large of sets as you can, but keep them managable enough so 3-5 breaths and you are back at it...
10-15 seconds faster on the rower is lost in 1 extra trip on the D/U's... KEEP THAT IN MIND WHEN YOU DECIDE TO PUSH THE ROW!!!
You could literally slow your row by 30-45 sec if you can go unbroken or 1 miss on D/U's when fresh and save yourself time...3-5 misses on D/U's lose any advantage you think you are getting on a fast row
Enjoy!
FULL CIRCLE (12.11.17 HERE / 12.7.16 HERE)
For Time:
1500m Row
100 D/U
30/21 Cal Bike (50/35 Cal on Airdyne)
100 D/U
1500m Row
~ in the past this was a 50/35 Cal bike... today we did 30/21 as prescribed!!!)
If you are not going to bike... 50 Squat Jumps w/ a 20# med-ball for men / 14# for women is sub)
A.Johns ~ 22:16 (200singles)
Z.Wendt ~ 19:01 (Rows = 5:54 / 6:01)
tb ~ 17:48 ( Rows = 5:44.3 / 5:44.7 / Bike = 2:05 / DU = 28-32-40 / 40-40-20
Let all the earth cry out to God with joy!
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