Krawdaddy

Tuesday Jul 25 2017


Joe from Aurora will be here this Wednesday morning at 6:30am to get your tweaks and tightness worked out! Utilize this amazing service we provide for our athletes!

If you'd like to get some training on swimming techniques, stop over at Ashwaubenon High School Tuesday morning at 5:15am and get coached by Mr. Steve Kaster himself. Be on the swim deck at 5:30am sharp!
1.)  Every 2 minutes for 12 minutes 2 Clean + 1 Jerk @ Hang (directly above knee), add load rounds 1,2,3 & 4 then stay at same load through round 6
Note: do not put bar down until set is complete
2.) Krawdaddy
3 rounds
25 Full Hand Release Push-ups
15 Toes to Bar
5 MU's 
*3.) 7 min Hollow Rock & Superman, alternating every 30 sec.
Note: these are not those most glamorous to do but you ALL need to do this 
*4.) Shoulder Press 3-3-3-3-3 every 2 min @ approx 70% 
Rest 5 min
10 minutes to establish 1RM Push Press
*5.) Overhead Squat 10-10-10 Unbroken (No pause on top) 185/135lb, rest 90 sec
Note: scaled weights 155/105lb, 135/95lb, 115/85lb, 95/65lb, all the way down to a pvc if needed:)
*6.) 5 rounds
5 Back Extension
10 GHD Sit-ups 
5 GH Raises
Note: GH Raise, perfect no bounce-o
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^125 c&j
Up to 184# c&j
WOD = missed ring & bar mu
11:02 MUP & ring dips w/green
C&J ^105, SP EC, PP 1RM@ 105# ohs 10-10-10 @65#
Morning - 11:48 scaled
Night - 4) 125 working; 1rm 165. 5) 65. 6)
14:38 if you count non locked out reps. Hc up to 185. Don't get a massage before class
Swimming lessons
Thanks Steve!
275#
MUP with band. Clean complex up to 110#
Crossfit Balboa
🦑
8:35 - All the prego modifications
C&J ^ 80#
12:55? Not close to rx
2 cl and 1 jerk at 195#...ec sp at 145
14:20, modified mu progression
c&j 65-95#
Hips2rings/MUP/dips, worked on losing extra swing on T2b. Clean complex up to 105#
11:31 MUP
Cleans to 125#...EC HR/SM, shoulder press 75#, PP 125#, OHS 95#
13:20 // 115#
Hips to rings and MU progression with band. Nice and cool this morning compared to yesterday.. 🔥
9:29 push-ups/hanging leg raises/ring rows and dips
c&j ^85#
12:59 MUP
95# C&J
12ish scales MUs; clean complex up to 135#
EC push press up to 165# with Big Mike
11:42 ring progressions
C&j 185# ec SP 135# X 3 PP 205# 20# PR
215# clean and jerk
No idea 10???
^ 225# cJ
C&J up to 205
95-115 c&j. 12:43 knee pu, purple band on low rings for mu.
165 clean and push press
C&J ^ 205#
Scl'd the MU w/ Swing MUP + 5 A-RD. BS: 10/6/5/5/5 & DB-SP: 4×10. All my pre-hab stuff too.
C&J up to 135#...shoulder is getting there slowly!
13:01 Rx
Up to 215#
Swimming with Steve
Thanks so much!!
Cleans to 235
14:17, modified
C & push press ^30#