Looooonnnnggg Time...

Well, Well... 

It has been a long time (almost 6 months) since the last post...

I will try to get back on posting, but no guarantees...

Had to post this one... It was the Annual 12 Days of Christmas WOD...

14th Annual to be exact!

That has been a long time as well...Lots of people have come and gone, some return from time to time, some have begun their own 12 Days" tradition!

We have now done a few years of coordinating with Appleton East (Coach Mark Krommenacker) and West DePere (Coach Chuck Brehm) on this endevor.

We did our today (Dec. 23rd), they are both going tomorrow (Christmas Eve Day) as they have school today!!!

Here was this years WOD:

12 Days of Christmas

1 Round of Cindy

2 (Wo)Manmakers (35#/20#)

3 Double Unders (Scale to 30 singles, if you need)

4 Burpee Box Jumps

5 Wall Balls

6 BB Court Shuttles (10m Shuttle / across = 1, back = 2)

7 Push Press*

8 Hang Power Cleans*

9 Deadlift*

10 OH Plate Walking Lunges (10 each leg / 45#/25#)

11 Pike Sit Ups

12 Inverted Burpees to a wall

*95#/65#

This year was especially challenging as there was Girls BB Practice...So we had to go up and down the stairs to get to the Upper Gym for some... This added more than just transition time and distance. Those stairs snuck-up on your legs throughout the workout. 

Also... Those Womanmakers were a sneaky little combo before the round of Cindy... 10 Push Ups felt like the 2nd half of Murph!!!

Results

Shawn Brehm ~ 47:50 (BEAST... just flew thru this thing. This guy is a human engine!!!)

Ethan Tonn ~ 40:33 10 Rnds completed and had to goto work! 

Mason Mitchell ~ 58:16

Keagan Christy ~ 58:30

Elise Moon ~ 58:42

Logan Felker ~ 59:45

Grace Mitchell ~ 59:57

Connor Bubolz ~ 58:01

Eryn Morrison ~ 63:26

Steph Derringer ~ 64:41  (I think these two loved the running and stairs the most!!!) 

Sunshine Broeren ~ 64:56 (I think these two loved the running and stairs the most!!!)

Carter Christy ~ 65:25

Teal Lucas ~ 65:38

Zach Wendt ~ 57:05

Drake Biolo ~ 68:27

Matt Schooley ~ 70:47

Val Tonn ~ 72:13 (11 Rnds... and finishing at home)

Carson Junemann ~ 72:32

Garrett Junemann ~ 71:49 (1st to see Pukie!!! Hit him on Rnd 9!)

Cade Stankowski ~ 74:18

Oliver Nieman ~ 76:30

Carson Derringer ~ 75:20

Justin Pyan ~ 76:00

Brian Daliege ~ 66:40

Lunar Gatez ~ 79:30

Eric Britnacher ~ ???

tb ~ 67:17

Before

WOD

After

West DePere Crew 2021

Appleton East Crew 2021

Back on...GAMES WEEK

CF Games begin this week...

Banded Perfect Stretch x 60s ea side

--------------

SKILL-BASED MOVE PRIMER

Every 3m x 3 (9m):

20 Cal Bike (15)

5 BB Back Squats w/ 2s Pause at Bottom

7 Down-Ups (Burpee w/o jump)

--------------

FRONT SQUAT WORK

Every 2m x 6 (12m):

2 x 1 1/4 Front Squat

*start at 65% 1-RM & build appropriately

---------------

CLEAN PRIMER

Every 90s x 4:

5 x Sotts Press

into...

EMOM x 4:

2 x Tall Cleans

-----------------

SLOW PULL PWR CLEAN

EMOM x 8:

1 x Slow Pull Power Clean

1-4 = 65%

5-8 = 70-75%

-----------------

LUNG CAPACITY

For Time:

60 Burpees to a 12" target

40 Thrusters (95/65)

20/15 Cal Bike

E.Moon ~ 2:10-1:59-1:52 / 115-125-135-145-150-155 / PVC / ??? / 10:26

Z. Wendt ~ 1:58-1:53-1:44 / 235-255-275-295-315-335 / 45-55-65-75/95-105-115-125 / ??? / 9:48

tb ~ 2:07-2:11-2:01 / 185-205-225-235-245-255* / 45-55-65-75/95-105-115-125 / SPPC = 165-165-165-165-175-185-185-185 / 13:14

LC

60 @ 5:42 (15@58s / 30@2:15 / 45@3:45 / 60@5:42)

8 -- 8 @ 7:20

6 -- 6 --- 6 -- 6 @ 11:27

1:37 Bike...

Wed 7-21-12

Banded Hams

2-3 minute Banded Scarecrow

----------------

2 Rnds:

15 Ring Rows

15 HR Push Ups

----------------

SKILL-BASED Warm-Up

3 Sets:

30s D/U Practice

15 V-Ups

12 Push Press (115#)

10 Pull Ups (fast & efficient)

----------------

Back Squat

E3M x 5 (15m)

6 @ 65%

4 @ 75%

2 @ 85%

1-2 @ 90%

1 @ 95%

---------

Max UB Reps @ 83%

------------------

3 Sets for Time:

20 Cal Row (15)

15 Burpees over Erg

60 D/U

15 TTB

20 Cal Bike (15)

3m REST b/t Sets

-------------------

E.Moon ~ BS = 135-155-175-185(2)-200 / 11reps @ 175# / 5:37 - 5:10 - 5:21

Z.Wendt ~ BS = 295-335-380-405(2)-425 / 8reps @ 310# / 5:13 - 5:30 - 6:41

tb ~ BS = 225-265-2895-315-(2)-330 / 5reps @ 290# / 5:37 - 5:13 - 5:49

5:37 (53.3 / 1:30)

13:50 (46 / 1:26)

22:38 (59 / 1:17)

This week...July 21

Monday - 7.19

Mobilize

-------------

SNATCH PRIMER

E2M x 3 (6):

5 x Sotts Press (2111)

into...

E2M x 3 (6):

1 Snatch-Grip Push Press + 2 OHS

ZW ~ 45-55-60

Moon ~ 20-25-30

tb ~ 45-55-60

----------------------------

HANG SNATCH + SNATCH

E2M x 8 (16m):

1 Hang Snatch + 1 Snatch

build from 70%

ZW ~ 150-155-160-165-170-175-180-185

Moon ~ 55-60-60-65-65-70-70-75

tb ~150-155-160-165-170-175-175-175

----------------------------

METCON 

Every 90s x 3sets (18m):

1 = 5-7 Supine C2B (Chins)

2 = 20 Wall Ball (work for UB)

3 = 15 Push Ups (1011)

4 = 12-15 x Ab Wheel Roller

------------------------------------------------------------------------------

Tuesday - 7.20.21

Mobilize

2sets:

30s Monster Walk FWD

30s Monster Walk BCKWD

30s Monster Walk Left

30s Monster Walk Right

30s X-Planks

-----------------------

SKILL-BASED MOVEMENT PRIMER

E3M x 3 (9m):

10 Cal Row

4 Burpee DL

8 DB Front Rack Squats

ZW ~ 58s / 57s / 51s (50's)

Moon ~ ?? / ?? / ??

tb ~1:18 / 1:14 / 1:02 (50's)

---------------------

TEMPO FRONT SQUAT

E2M x 6 (12m):

Build to a 1RM Tempo FS (32x1)

into...

E2M x 3 (6m)

2 x Tempo FS

90% - 85% - 80% of today's 1RM

ZW ~ 225-255-275-295-315-345 / 315-295-275

Moon ~ 110-120-130-140-150-160 / 145-135-130

tb ~ 225-245-255-265-295-280 / 250-235-225

-------------------------

CLEAN COMPLEX

E2M x 3:

2 Clean Lift-Offs + Pwr Clean (70-75%)

E2M x 3:

1 CLO + Clean (75-80%)

E2M x 3:

Clean (80-85%)

ZW ~ 155-185-185 / 190-195-205 / 205-215-225 ??? He may have been heavier

Moon ~ 100-105-110 / 115-120-125 / ???

tb ~ 155-185-185 / 190-195-205 / 205-215-225

----------------------------

FOURTY-FIVE

For Time:

45 Cal Row

45 S2O*

45 Deadlift*

ZW ~ (155#) 9:46 (1:58 / OTM x 9PJ @7:15 / 12-12-12-9 DL @9:46)

Moon ~ (75#) 10:47 (3:02 / 9:30 / 45 UB @ 10:47)

tb ~ (115#) 9:40 (2:26 / 15-9-9-8-4 / 30-15) 

Time...

7.12.21 ~ 

Mobility

Skill-Based Movement Primer

Every 4minutes for 12m (3 sets):

20(15) Cal Bike

3 x Air-Chair Swing Drill

10 Wall Ball Shots

ZW ~ 1:45 / 1:28 / 1:23

Moon ~ 2:00 / 1:46 / 1:37

tb ~ 2:06 (1:20) / 1:46 (1:07) / 1:37 (52s)

------------------

TEMPO FRONT SQUAT

Every 2m x 12 (6 sets):

2 x Tempo FS (32x1)

ZW ~ 245-265-275-285-295-315

Moon ~ 95-105-115-125-135-145

tb ~ 225-245-245-245-245

-------------------

METCON

For Time:

50 TTB (40)

150 D/U (125)

500m Row

15 BMU (10)

ZW ~ 12:00

Moon ~ ??

tb ~ 9:32 (15-10-10 @ 2m / 25-40-30-30 @ 4:00 / 2:01 Row / 4-3-3 @ 9:32)

4-in-a-Row

Due to leaving town early, we got in an A-typical Thursday WOD...

Well...it was Fridays workout done a day early!!!

So Friday, REST DAY...

Warm-Up

45s Over Shoulder BB Hold (ea side)

2 sets:

30s Arm Circles

30s Bear Crawl w/ wrist stretch

30s Prone Plank

---------------------

2 Sets:

Inclined Y-T-W's x 5 ea

10 Scap Push Ups

----------------------

2m Run

60s Rest

2m AMRAP

6 DB Hang Cleans

30 D/U

----------------------

SNATCH WARM-UP

--------------------

BB CYCLING

3 Sets for TIME:

12 OHS (115#/75#)

9 Hang Snatch

6 Bar-Facing Burpees

90s REST

---------------------

CHESTY BOX

50 C2B Pull Ups

25 Burpee Box Jump-Overs (30/24)

(50+ = 40/20 for Reps)

Can you improve from 5-28 (HERE)???

Libby ~ 1:00 - 58s - 55s / ???

Z.Wendt ~ 1:00 - 58s - 1:00 (12-6-3 all sets) / 5:53 (25 @ 1:13 / 50@ 3:27)

E.Moon ~ 1:10 - 1:08 - 1:09 (55#) / 6:27 (50 @ 4:15)

tb ~ 1:10 (12+9 UB) - 1:38 (12-9) - 1:29 (12+3-6) / 4:47 [10x4's @ 2:37 / 10@ 3:37 (1:00) / 11-20 @ 4:47 (1:10)]

Slower by 30s on the Pull Ups, but FASTER on BBJO by 30s on 1-10 & 27s on 11-20!!!

3rd

Here we go...

Hamstring Floss w/ Softball

Banded Scarecrow

-----------------------

SKILL-BASED MOVEMENT WU

3 Sets:

20 Cal Row

1-3 Ring MU*

6 Burpee Box Jump-Overs (30/24)

8-10 C2B Pull Ups* (Fast & Efficient)

*if you don't have one or both of these modify to some form of scaled work on them.

-------------------------

DEADLIFT

8 @ 55%

6 @ 65-70%

4 @ 75-80%

2 @ 85-90%

1 @ 90-95%

1 @ 95+%

When going after Max or near-max effort, if form is crumbling...stop and move on to next portion of workout. Otherwise...Go for it!!! 

------------------------

21-15-12-9 for Time: (Past HERE)

Cal Row

Deadlift (155#/105#)

Moon ~ SBM WU - done / 105-130-145-170-190-210(PR) / 7:43 (105# DL)

Pyan ~ SBM WU - done / DL ?? 

Z.Wendt ~ 3:20 - 3:24 - 3:15 / 245-295-335-385-425-475!! / 6:39 (185# DL)

tb ~ 3:11 - 2:45 - 2:51 / 205-245-295-340-385-405!! / 6:09!! (155# DL)

57s Row / 7-7-4-3s @ 2:00

54s Row / 12-3s @ 3:58 (1:58)

44s Row / 6-6 @ 5:11 (1:13)

40s Row / 9 UB @ 6:09 (58s)