Continuers WOD 4-19-17

This is Luke Friesen and he is one of us...The Continuers. Here is his Watermark Bio (WOD at the bottom): 

I have a passion to see God save, transform, and deploy young adults for His glory. Watermark’s young adult ministry has been incredibly impactful to me personally, and I’m blessed to lead and serve others as a part of that team.

I joined Watermark staff from the corporate world, having worked as a management consultant for seven years following my MBA from Texas A&M and a bachelor’s degree from John Brown University. I was a Watermark member for five years before coming on staff, and the call to full-time vocational ministry came while trekking through a Haitian village with our young adults pastor in October of 2012.

God has blessed me with an incredible family and Christian heritage. Both sets of grandparents were full-time overseas missionaries, and my parents planted churches in Japan for nearly 20 years. I was born in Japan and lived there until I was 15, before making the monumental shift to life in Kansas. My parents were faithful to proclaim the gospel to me when I was young, and I trusted Christ at 8.

I’m the middle child out of three redheaded boys, and we’re fiercely competitive in ping-pong and basketball. I love reading and motorcycling, but never combine the two. I also enjoy lapping White Rock Lake on my road bike, hitting trails on my mountain bike, and sweating to a CrossFit WOD. Sushi makes me nostalgic, and I could eat it every day. As a closet grammar nerd, I love a well-turned phrase, nuance, and witty dialogue. Konichiwa!

Warmup: 5 mins only

Same as last week. Work to get the shoulders warmed up.

Skill Work:

Part A:

Double Unders:  0:00 – 5:00 power singles.  Yes, the entire 5 mins.  Your movement should be no different than if you were doing a double under.  Focus on being comfortable in the movement.  Then in minutes 5:00 – 10:00 work on Double Unders

Part B:

Toes to Bar:  Spend 10 mins working through the T2B progression with focus on the kip.  Driving your head through your shoulders and pushing away from the bar to initiate the movement.  Your coach will have more details. 

Class WOD:

3 Rounds for MAX EFFORT

Rest as needed in between rounds

30/20 cal Bike

50 Double Unders

10 pushups

Continuers WOD 4-17-17

This is Chrisey Billman. In the spring and early summer of 2015 she underwent brain surgery. In the fall of 2015 she learned to steward her body in a way that honors God. Today she swings kettle bells, throws wall balls and back squats like a boss but more importantly she understands that her body is a gift from God that she can use to bring glory to Him.

Strength Work:

Back Squats – 5x5 @ 85% of 1RM

Front Squats – 3x10 @ 60% of 1Rm front squat

Class WOD:

15min AMRAP

Walking Lunges (down and back on the blue mat) 45/25lbs plates

8 Kip Pullups (no bands and no butterfly)

*give up a little distance on the pullup to work on a unassisted kip and to continue to build strength.  Focus on the kip, this workout is all about the pullup. 

Continuers WOD 4-13-17

The Ol' Psoas stretch 

Strength Isolation Work: 

Bench Press

4x4 @ 85% of 1RM

Class WOD:

2000m row + 200 DUs (x2 singles)

Or

1 mile run + 200 DUs (x2 singles)

*run will include going down and up the stairs.  A mix of DUs and singles can be performed

Continuers WOD 4-12-17

Warm Up:

Spend 5mins opening up the shoulders.

Include arm circles front and back and PVC pipe passes.Keep it simple to get the blood flowing and the joint warm.

Skill focus: HSPUs (no kipping today)

Class WOD:

For time.  Time cap of 20mins

3 rounds

25 KB High Pulls

25 KB Swings

25 Goblet Squats

Continuers WOD 4-10-17

Looking for a few Watermark Community Church MEMBERS to consider joining our first non Staff WELL group...

Back squat:

5x5 @ 80% of 1RM BS

+

Front rack lunges:

3x8 @ 60% of 1RM FS

Class WOD

EMOM Perform reps below

min0 - min4 = 5 Kip pull-ups. (No band and no butterfly) 

min5 - min9 = 15/10 cal row

min10 - min14 = :30 plank hold

min15 - min19 = 20 abmat sit-ups 

*each minute perform the reps indicated for 5 mins.  Rest is dictated by how fast reps are performed.”

Continuers WOD 4-6-17

Strength:
Bench press 5x5 @ 80%

WOD: 2 rounds for time
50 DUs (x2 singles)
20 DB/KB snatches
50 DUs
40 ab mat sit-ups
50 DUs
20 DB/KB snatches
50 DUs

Rest 3 mins before starting round 2
Pick a weight you can move through the snatches without stopping

Continuers WOD 4-5-17

What's with all these baby photos????

Warmup: shoulder mobility 

Pull up strength work: 

3x10 elevated ring rows

3x10 kip pull-ups (teaching moment)

3x10 strict pull-ups (band as needed, but only enough to perform the reps) 

WOD:

5 rounds for time 

12 snatch position deadlifts

9 hang power snatch

6 OHS

115/75lbs

Continuers WOD 4-3-17

What a fun way to spend an evening!

Back squats

5x5 @ 75% 

+

Front rack lunges (in place, from the rack)

3x10 @ 55% of front squat 1rm

+

WOD:

5 rounds for time 

25 wallballs 20/14

25 KB swings 53/35

Continuers WOD 3-30-17

Strength Work: Back Squats

10min EMOM

3reps @ 75% of 1RM

Class WOD:

200 pushups for time.

EMOM do 10 air squats

Continuers WOD 3-29-17

Warm Up:  Pull-up Strength Work

Class WOD:

6 rounds for time:

25 Wallballs 20/14

25 KB Swings 53/35

Continuers WOD 3-27-17

Crossfit Open WOD 17.5

RX

10 rounds for time of:
9 Thrusters, (95/65)
35 Double-unders

Scaled

10 rounds for time of:
9 Thrusters, (65/45)
35 Single-unders

Continuers WOD 3-23-17

Warmup – Coaches choice

Class WOD:

3 Rounds MAX EFFORT

Rest as needed

15/12 Cals Airdyne

20 wallballs

15/12 Cals Airdyne

Continuers WOD 3-22-17

Warm Up – Goal.  100 unbroken Double Unders

Notes:  We will talk through this on Wednesday, but 100 will be your goal…..so we will set target numbers for you to hit each week until you can do 100 unbroken.

Class WOD:  “Well Tester 5 of 5”

Part A

10mins to establish a 1RM Squat Clean

--rest 5mins—

Part B

3 Rounds for Total Reps, 1min per station

1) Row Cals

2) Power Snatch 75/45

3) Burpees

4) Sumo Deadlifts 75/45

5) Box Jumps 24/20

6) Rest

Continuers WOD 3-20-17

Crossfit Open WOD 17.4

Men RX

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts, 225 lb.

55 wall-ball shots, 20-lb. ball to 10-ft. target

55-calorie row

55 handstand push-ups

Women RX

minutes of:

55 deadlifts, 155 lb.

55 wall-ball shots, 14-lb. ball to 9-ft. target

55-calorie row

55 handstand push-ups

Men Scaled

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts, 135 lb.

55 wall-ball shots, 20-lb. ball to 9-ft. target

55-calorie row

55 hand-release push-ups

Women Scaled

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts, 95 lb.

55 wall-ball shots, 10-lb. ball to 9-ft. target

55-calorie row

55 hand-release push-ups

Continuers WOD 3-16-17

Warm Up: Coaches Choice
 
Class WOD:
For time
1 mile run + 50 burpees
 

Continuers WOD 3-15-17

Well Tester: 4 of 5

5 rounds for time:

10 HSPUs

15 Pull-ups

20 Goblet Squats 25/10lb plates

Continuers WOD 3-13-17

Crossfit Open WOD 17.3

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, (95/65)
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, (135/95)
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, (185/135)
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, (225/155)
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, (245/175)
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch (265186)

*If all reps are completed, time cap extends by 4 minutes.

SCALED

Prior to 8:00, complete:
3 rounds of:
    6 jumping chin-over-bar pull-ups
    6 squat snatches, (45/35)
Then, 3 rounds of:
    7 jumping chin-over-bar pull-ups
    5 squat snatches, (75/55)
*Prior to 12:00, complete 3 rounds of:
    8 jumping chin-over-bar pull-ups
    4 squat snatches, (95/65)
*Prior to 16:00, complete 3 rounds of:
    9 jumping chin-over-bar pull-ups
    3 squat snatches, (115/75)
*Prior to 20:00, complete 3 rounds of:
    10 jumping chin-over-bar pull-ups
    2 squat snatches, (135/95)
Prior to 24:00, complete 3 rounds of:
    11 jumping chin-over-bar pull-ups
    1 squat snatch, (155105)

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted. 

Continuers WOD 3-9-17

Warm Up: Coaches Choice

Class WOD:

5 rounds.  1 round every 6mins

AMRAP in 2 mins of:

20 Cal Row

Max effort burpees (rest remaining 4 mins)

Note:  Score each round is total burpees

Continuers WOD 3-8-17

WELL Tester: 3 of 5

For Total Time:

Buy in: 100 Double Unders

Then 5 Rounds of:

3 Deadlifts @ 155/105lbs

4 Hang Power Cleans

5 Front Squats

Cash Out: 100 Double Unders

Continuers WOD 3-6-17

Crossfit Open WOD 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells Ladies use 35 LB Dumbbells

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 hanging knee-raises
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 chin-over-bar pull-ups
  8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

Men use 35-lb. dumbbells Ladies use 20 LB Dumbbells