Strength
1) Deadlift: 3X10
315-365-405
430x4
2a) Tempo Bench Press: 5X5 (fast up, 5 second count on the descent)
225-230-235-245-245
2b) Strict Tempo Supinated Weighted Pull-ups: 5X5 (fast up, 5 second count on the descent)
15-20-25-35-45
Conditioning
For time:
30 Handstand push-ups (regionals standard)
40 Pull-ups
50 KBS 24/16kg
60 Sit-ups (Ab-Mat, anchored)
70 Burpees
12:00
20130131
20130130
WOD 130130
Strength
1) 20 Rep Breathing Squat
315
2a) Bench Press: 3x10
225
2b) Strict Pull-ups: 3X10
Body Weight
Auxiliary
1) 3x10 Upright Row
65
2) 3x10 Push Press
95
3) 3X10
Toes to Bar
1) 20 Rep Breathing Squat
315
2a) Bench Press: 3x10
225
2b) Strict Pull-ups: 3X10
Body Weight
Auxiliary
1) 3x10 Upright Row
65
2) 3x10 Push Press
95
3) 3X10
Toes to Bar
20130129
WOD 130129
BB Gymnastics
1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75%
225-225-225-225-225-255-255-255F-255F-255-205-205-205-205-205-205-205
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75%
285-285-285-285-285-315-315-315-325-325
335-345
355 Clean
360 F
265-265-265-265
1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75%
225-225-225-225-225-255-255-255F-255F-255-205-205-205-205-205-205-205
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75%
285-285-285-285-285-315-315-315-325-325
335-345
355 Clean
360 F
265-265-265-265
20130126
Freeze Fest
WOD 1
3 Rounds Each Team Member
6 Deadlift 315
9 HSPU
12 Wall Balls
WOD 2
Sandbag Relay
30 M Sprint and 80# Carry
30 M Sprint and 100# Carry
30 M Sprint and 150# Carry
WOD 3
Olympic Total
245# Snatch and 345# Clean
WOD 4
Partner Fran 115#
3 Rounds Each Team Member
6 Deadlift 315
9 HSPU
12 Wall Balls
WOD 2
Sandbag Relay
30 M Sprint and 80# Carry
30 M Sprint and 100# Carry
30 M Sprint and 150# Carry
WOD 3
Olympic Total
245# Snatch and 345# Clean
WOD 4
Partner Fran 115#
20130125
WOD 130124
Strength
1) Every 20 seconds for 3:00 (22 total reps): 2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension
250 Bar + 125 Band
2a) Bench Press: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%
275-275-300-300-315-315-315
2b) Strict Weighted Pull-ups: 2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80%
60-60-70-70-80-85-85
3) HBBS: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%
400-400-425-425-450-450-450
1) Every 20 seconds for 3:00 (22 total reps): 2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension
250 Bar + 125 Band
2a) Bench Press: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%
275-275-300-300-315-315-315
2b) Strict Weighted Pull-ups: 2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80%
60-60-70-70-80-85-85
3) HBBS: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%
400-400-425-425-450-450-450
20130122
WOD 130122
BB Gymnastics
EMOM for 7 minutes:
1 Power Snatch + 3 Heaving Snatch Balances
165
Strength
1a) 5X3 Flat-Footed Clean Pulls
275
1b) 5X3 Pendlay Rows
275
1c) 5X3 Split Press
185
EMOM for 7 minutes:
1 Power Snatch + 3 Heaving Snatch Balances
165
Strength
1a) 5X3 Flat-Footed Clean Pulls
275
1b) 5X3 Pendlay Rows
275
1c) 5X3 Split Press
185
20130121
WOD 130121
BB Gymnastics
1) 5X3 Snatch from Blocks (just above knee)
185-205-225-235-235
2) 5X3 Clean from Blocks (just above knee) + 1 Push Jerk
275-300-315-320FJ-325FJ
3a) 3X3 5-Step Duck Walk
135-140-140
3b) 3X5 Snatch Grip Push Press
205-225-245
Conditioning
5 rounds for total working time of:
3 Muscle-Ups + 5 Ring Dips
15 KBS 32/24kg
50 Double-Unders
Rest 1:1
16:42
1) 5X3 Snatch from Blocks (just above knee)
185-205-225-235-235
2) 5X3 Clean from Blocks (just above knee) + 1 Push Jerk
275-300-315-320FJ-325FJ
3a) 3X3 5-Step Duck Walk
135-140-140
3b) 3X5 Snatch Grip Push Press
205-225-245
Conditioning
5 rounds for total working time of:
3 Muscle-Ups + 5 Ring Dips
15 KBS 32/24kg
50 Double-Unders
Rest 1:1
16:42
20130120
WOD 130120
BB Gymnastics
1) 15 minutes to establish a 1RM Snatch.
185X3-205X3-225X3-245F-245-265-265-275-285F-290F
2) 15 minutes to establish a 1RM Clean & Jerk.
290-315-335-350F
Strength
20 Rep Breathing Squat
310
Conditioning
3 Min AMRAP
6 Burpee Over Box Jumps
9 Deadlifts 225#
12 HRPU
3 Min Rest
3 Min AMRAP
10 Power Snatch 75#
20 Double Unders
3 Min Rest
3 Min AMRAP
6 Burpee Over Box Jumps
9 Deadlifts 225#
12 HRPU
2+7 PU/3+10 PS/2+6 BOBJ
Midline
2x20 GHD Sit Up
Recovery
1500 M Row
1) 15 minutes to establish a 1RM Snatch.
185X3-205X3-225X3-245F-245-265-265-275-285F-290F
2) 15 minutes to establish a 1RM Clean & Jerk.
290-315-335-350F
Strength
20 Rep Breathing Squat
310
Conditioning
3 Min AMRAP
6 Burpee Over Box Jumps
9 Deadlifts 225#
12 HRPU
3 Min Rest
3 Min AMRAP
10 Power Snatch 75#
20 Double Unders
3 Min Rest
3 Min AMRAP
6 Burpee Over Box Jumps
9 Deadlifts 225#
12 HRPU
2+7 PU/3+10 PS/2+6 BOBJ
Midline
2x20 GHD Sit Up
Recovery
1500 M Row
20130118
WOD 130118
BB Gymnastics
1) 15 minutes to establish a 1RM Snatch.
265
2) 15 minutes to establish a 1RM Clean & Jerk.
320
Strength
Front Squats: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90%
305-325-350-375F-365F
Conditioning
Partner Version:
3 rounds for time of:
40 HSPU (2012 Regional standard)
30 Partner Burpees
200m Buddy Carry
14.52
1) 15 minutes to establish a 1RM Snatch.
265
2) 15 minutes to establish a 1RM Clean & Jerk.
320
Strength
Front Squats: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90%
305-325-350-375F-365F
Conditioning
Partner Version:
3 rounds for time of:
40 HSPU (2012 Regional standard)
30 Partner Burpees
200m Buddy Carry
14.52
20130117
WOD 130117
Strength
1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 60% Bar Weight + 25% Band Tension
305 Bar Weight + 125 Tension
2a) Bench Press: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90%
250-275-285-300
2b) Strict Weighted Pull-ups: 1X5 @ 65%, 2X3 @ 70%, 2X3 @ 75%, 2X3 @ 80%.
60-65-70-80
Conditioning
100 Double-Unders
25 Wall Balls 20/14#
75 Double-Unders
25 Wall Balls 20/14#
50 Double-Unders
25 Wall Balls 20/14#
For time.
*Rest 1 minute.
2 minutes ME Row/Airdyne for Calories (Airdyne is the preference).
6:00 and 33 Calories
1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 60% Bar Weight + 25% Band Tension
305 Bar Weight + 125 Tension
2a) Bench Press: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90%
250-275-285-300
2b) Strict Weighted Pull-ups: 1X5 @ 65%, 2X3 @ 70%, 2X3 @ 75%, 2X3 @ 80%.
60-65-70-80
Conditioning
100 Double-Unders
25 Wall Balls 20/14#
75 Double-Unders
25 Wall Balls 20/14#
50 Double-Unders
25 Wall Balls 20/14#
For time.
*Rest 1 minute.
2 minutes ME Row/Airdyne for Calories (Airdyne is the preference).
6:00 and 33 Calories
20130116
REST 130116
As I dive deeper into Crossfit and Oly I tend to spend more time searching for blogs and watching YouTube videos and now even listening to internet radio casts about all sorts of topics involved in training. I follow an ever growing number of strength related individuals on Facebook and Twitter as well. For those just as interested in continuing to learn I have thrown down some of the sites I check on a daily basis, multiple times a day, most of the time too often.
First and foremost is The Outlaw Way. Right or wrong, I am hooked and enjoy the programming and language of Rudy.
http://outlawcoach.wordpress.com/
Lift Big Eat Big is a site that encompasses all types of strength training from Strong Men to Crossfit but more towards the power lifts. Great videos for pulling heavy deadlifts. Helps that the main athlete is a big ginger. They have a site and a Facebook.
http://www.liftbigeatbig.com/
Recently I have become more intrigued by the Olympic lifts and have followed the following things on Facebook and Twitter.
MDUSA is the home training location at the moment for Olympic hopeful Jon North, an American Open Gold Medalist. The guy has a way bigger ego than me and throws up more weight. How could I not listen to what this guy has to say. His brand is Attitude Nation with a saying Slam Bars, Kill PRs. His radio show is awesome with Glenn Pendlay, that name should sound somewhat familiar, and his videos are great too. I do still watch the Russian, Klokov, but I have to represent the great U.S.A. Thanks again Ty for protecting our country.
https://www.facebook.com/pages/MuscleDriver-USA/154197005269?ref=ts&fref=ts
http://jonnorth.blogspot.com/
http://www.theattitudenation.com/
http://muscledriverusa.com/
A lot of the blogs and videos I share on Facebook come from Catalyst Athletics in California. Detailed, great information. Enough said.
http://www.catalystathletics.com
I also follow a few other individual blogs. A few female Crossfitters top that list and you can search around for them. Most who read this will know my favorite. Besides Jon North, really the only other male blog I follow is Spencer Arnold, Outlaw Lifting Specialist, American Open Gold Medalist. Seems like every post he throws up tends to focus on a part of the Oly lift I am struggling on and he keeps it in such easy vocab. Maybe I will meet these guys in Dallas come December.
http://spencergarnold.wordpress.com/
The Twitter account is populated with more Crossfitters and Oly specialists. If you don't have a Twatter, don't get one for these guys 140 character thoughts but if you do you may as well follow these people: Jon North, Rich Froning (Hilary Froning), Lindsey Smith, Dan Bailey, Julie Foucher, Elisabeth Akinwale, Katie Hogan, the Crossfit Journal, and Kenny Powers.
First and foremost is The Outlaw Way. Right or wrong, I am hooked and enjoy the programming and language of Rudy.
http://outlawcoach.wordpress.com/
Lift Big Eat Big is a site that encompasses all types of strength training from Strong Men to Crossfit but more towards the power lifts. Great videos for pulling heavy deadlifts. Helps that the main athlete is a big ginger. They have a site and a Facebook.
http://www.liftbigeatbig.com/
Recently I have become more intrigued by the Olympic lifts and have followed the following things on Facebook and Twitter.
MDUSA is the home training location at the moment for Olympic hopeful Jon North, an American Open Gold Medalist. The guy has a way bigger ego than me and throws up more weight. How could I not listen to what this guy has to say. His brand is Attitude Nation with a saying Slam Bars, Kill PRs. His radio show is awesome with Glenn Pendlay, that name should sound somewhat familiar, and his videos are great too. I do still watch the Russian, Klokov, but I have to represent the great U.S.A. Thanks again Ty for protecting our country.
https://www.facebook.com/pages/MuscleDriver-USA/154197005269?ref=ts&fref=ts
http://jonnorth.blogspot.com/
http://www.theattitudenation.com/
http://muscledriverusa.com/
A lot of the blogs and videos I share on Facebook come from Catalyst Athletics in California. Detailed, great information. Enough said.
http://www.catalystathletics.com
I also follow a few other individual blogs. A few female Crossfitters top that list and you can search around for them. Most who read this will know my favorite. Besides Jon North, really the only other male blog I follow is Spencer Arnold, Outlaw Lifting Specialist, American Open Gold Medalist. Seems like every post he throws up tends to focus on a part of the Oly lift I am struggling on and he keeps it in such easy vocab. Maybe I will meet these guys in Dallas come December.
http://spencergarnold.wordpress.com/
The Twitter account is populated with more Crossfitters and Oly specialists. If you don't have a Twatter, don't get one for these guys 140 character thoughts but if you do you may as well follow these people: Jon North, Rich Froning (Hilary Froning), Lindsey Smith, Dan Bailey, Julie Foucher, Elisabeth Akinwale, Katie Hogan, the Crossfit Journal, and Kenny Powers.
20130115
Back In Routine
One year ago this month I called Ms. Ali Hennings to sign up for Foundations at Crossfit 701. Never could I have imagined the impact that "box" would have on my life. Not only did Crossfit give me an opportunity to compete, something I had needed since graduating college, it gave me the motivation to lift again on a regular routine. Away from the physical side of things, it opened me up to a whole new group of friends that quite honestly have most likely increased the longevity of my stay here in Fargo, North Dakota as a football coach at Concordia College. While I can not speak in certainty when it comes to my profession, the opportunities given to me by my head coach to continue to pursue Crossfit and Oly are not something I can find at most places. Couple that with the opportunities given to me by both Ali and Nate at the gym to pursue "The Way," it would be difficult to leave anytime soon. The grass would have to be awfully green and tall on the other side of the fence at this current moment.
With all that being said the year has had its ups and downs to say the least. I think anyone who trains for any sport typically see trials and tribulations, highs and lows, and sometimes simply starts running low on energy. Coaching full time is not something that most people truly understand. Most of the time I get asked the question, "Well, what do you do after the season?" It usually brings a smile to my face as the year does get long with the other stuff, particularly recruiting. Often times that is more stressful than coaching games. Some will laugh because summer is a bit of a slow period for me but August through May I am attached to Cobber Football seven days a week, twelve plus hours a day, give or take. This past fall I felt I did a descent job of balancing football and training, still managing to get in multiple times a day, multiple times a week while helping get our boys to an 8-2 record. The off campus recruiting season, November and December, was the biggest challenge thus far. Traveling the state on a weekly basis, living in hotels, and visiting other gyms make keeping my regular routine a bit more of a pain. Also means things, like keeping up with this blog that I once thought was such a great idea, go out the window.
Now that I have began to settle back into my routine because I will be in back yard everyday, I want to throw some thoughts, thanks, and goals out there, as well as get back to tracking my daily work outs.
Quite simply my one major thought, and not to offend others, Crossfit 701 is my one hobby and what I enjoy doing away from work. As I continue with training I see that the other things are less of a priority and being there is fun. Even when my hands feel like they are on fire, I feel at home there. My head football coach jokes that on any given day, even without my cell phone he would only need to drive two places to find me if I was not at work, and he would start at "that place behind Hooters." So thank you Ali and Nate for welcoming my stubborn, bull headed, sometimes jerk ways into that lovely place. And also my off and on again ginger beard.
Way back in March of 2012 this guy who only taught the Strength WOD mentioned to me a blog that incorporated more Oly lifting after I expressed my desire to want to snatch more after the Open Workout 12.2. Garrett said you should look up this "Outlaw Way." Right about the same time, Jenna qualified for Regionals which was very eye opening for me to see the next step. So in prep for that Jenna and I started doing some of Rudy Neilsen's workouts. In June or so Garrett and Tyler jumped on board after the GOMAD and the rest is history. The time has changed from 630 AM to whenever to 530 AM-630 AM and then again nights until finished but the fun never stops. Garrett thanks for the original recommendation and sharing a bar. I love this bar, I hate this bar. Jenna, get healthy. Tyler, stay safe!
Since the start we have added a few to the AM group and I try to get back to see others during the day but sometimes my work schedule really screws with that. So a few other thanks to go around. Thanks Rach for deciding to be my partner for an upcoming competition. She never knew what she signed up for. Coaching girls is not really a strong suit of mine. Thanks to Nick for always out running me. Another thanks to Nate for being a machine that never stops and always yells at me. And with Nate, thanks Ali for the Mom like things you do with Amanda. Thanks to Leann for her lack of feelings in a good way. She never really gets offended by my garbage. Thanks to Marissa for getting offended by my garbage. Thanks to Matt for reminding me how old and pale I am. And thanks to everyone else for being a part of the wonderful Crossfit 701 family.
Now to the good stuff, goals. Two of them. Qualify for the Crossfit North Central Regional and qualify for the 2013 American Open at 85 KG in December. 85 KG means I need to cut about 12 pounds so we will see how that goes. May end up shooting for the 94 KG class. For those unaware of the American Open it is the step below the National Olympic lifting competition, so snatch and clean and jerk total. First qualifying attempt is in March down in MSP and I have to wear a singlet. My singlet arrives next week and will be coming to a gym near you very soon.
With all that being said the year has had its ups and downs to say the least. I think anyone who trains for any sport typically see trials and tribulations, highs and lows, and sometimes simply starts running low on energy. Coaching full time is not something that most people truly understand. Most of the time I get asked the question, "Well, what do you do after the season?" It usually brings a smile to my face as the year does get long with the other stuff, particularly recruiting. Often times that is more stressful than coaching games. Some will laugh because summer is a bit of a slow period for me but August through May I am attached to Cobber Football seven days a week, twelve plus hours a day, give or take. This past fall I felt I did a descent job of balancing football and training, still managing to get in multiple times a day, multiple times a week while helping get our boys to an 8-2 record. The off campus recruiting season, November and December, was the biggest challenge thus far. Traveling the state on a weekly basis, living in hotels, and visiting other gyms make keeping my regular routine a bit more of a pain. Also means things, like keeping up with this blog that I once thought was such a great idea, go out the window.
Now that I have began to settle back into my routine because I will be in back yard everyday, I want to throw some thoughts, thanks, and goals out there, as well as get back to tracking my daily work outs.
Quite simply my one major thought, and not to offend others, Crossfit 701 is my one hobby and what I enjoy doing away from work. As I continue with training I see that the other things are less of a priority and being there is fun. Even when my hands feel like they are on fire, I feel at home there. My head football coach jokes that on any given day, even without my cell phone he would only need to drive two places to find me if I was not at work, and he would start at "that place behind Hooters." So thank you Ali and Nate for welcoming my stubborn, bull headed, sometimes jerk ways into that lovely place. And also my off and on again ginger beard.
Way back in March of 2012 this guy who only taught the Strength WOD mentioned to me a blog that incorporated more Oly lifting after I expressed my desire to want to snatch more after the Open Workout 12.2. Garrett said you should look up this "Outlaw Way." Right about the same time, Jenna qualified for Regionals which was very eye opening for me to see the next step. So in prep for that Jenna and I started doing some of Rudy Neilsen's workouts. In June or so Garrett and Tyler jumped on board after the GOMAD and the rest is history. The time has changed from 630 AM to whenever to 530 AM-630 AM and then again nights until finished but the fun never stops. Garrett thanks for the original recommendation and sharing a bar. I love this bar, I hate this bar. Jenna, get healthy. Tyler, stay safe!
Since the start we have added a few to the AM group and I try to get back to see others during the day but sometimes my work schedule really screws with that. So a few other thanks to go around. Thanks Rach for deciding to be my partner for an upcoming competition. She never knew what she signed up for. Coaching girls is not really a strong suit of mine. Thanks to Nick for always out running me. Another thanks to Nate for being a machine that never stops and always yells at me. And with Nate, thanks Ali for the Mom like things you do with Amanda. Thanks to Leann for her lack of feelings in a good way. She never really gets offended by my garbage. Thanks to Marissa for getting offended by my garbage. Thanks to Matt for reminding me how old and pale I am. And thanks to everyone else for being a part of the wonderful Crossfit 701 family.
Now to the good stuff, goals. Two of them. Qualify for the Crossfit North Central Regional and qualify for the 2013 American Open at 85 KG in December. 85 KG means I need to cut about 12 pounds so we will see how that goes. May end up shooting for the 94 KG class. For those unaware of the American Open it is the step below the National Olympic lifting competition, so snatch and clean and jerk total. First qualifying attempt is in March down in MSP and I have to wear a singlet. My singlet arrives next week and will be coming to a gym near you very soon.
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