tag:blogger.com,1999:blog-80724489864354625352024-03-17T12:37:26.621-05:00The Solution Is WellnessThis blog is dedicated to spreading the news and knowledge of true Wellness. I hope to bring new and fresh perspectives to my readers on what true health is and how you achieve it. I hope to show you that you and you alone are responsible and accountable for your health and quality of life.Dr. John Bartemushttp://www.blogger.com/profile/12325215167707344136noreply@blogger.comBlogger2544125tag:blogger.com,1999:blog-8072448986435462535.post-64870364818680280412024-03-17T12:36:00.003-05:002024-03-17T12:36:37.699-05:003-17-24<p> Every 3 minutes for 6 rounds</p><p>200m ski</p><p>1 rope climb</p><p>200m row</p><p><br /></p><p>Times: 1:47, 1:45, 1:43, 1:42, 1:39, 1:38</p><p><br /></p><p>Powerclean and Split Jerk</p><p>80% for 3x3</p><p>85% for 2x2</p><p><br /></p><p>80% was 195, hit all no problem</p><p>85% was 210, hit the first set easy so went up to 215 on second set. Hit that easy so did a 3rd set at 225.</p><p>Hit the first 225 easy, missed the split jerk on the second rep so did a 3rd rep and nailed it.</p><p>Clean is feeling strong! 225 was no problem at all. Loving how I'm feeling on the olympic lifts lately.</p><p><br /></p><p>Core</p><p>Landmine 180s</p><p>4x10 with 15#</p><p>Front plank</p><p>3x30 sec</p><p>Side plank right</p><p>3x30 sec</p><p>Side plank left</p><p>3x30 sec</p><p>Side crunches to touch the heels</p><p>2x60</p>Dr. John Bartemushttp://www.blogger.com/profile/12325215167707344136noreply@blogger.com0tag:blogger.com,1999:blog-8072448986435462535.post-56877532078567070622024-03-16T12:38:00.001-05:002024-03-16T12:38:46.052-05:003-16-24<p> Crossfit Allegiance </p><p>Partner WOD</p><p>For time:</p><p>2 rounds</p><p>1k row</p><p>800m run</p><p>30 hang powerclean 135#</p><p>40 burpee box jump 24"</p><p>50 kbs 53#</p><p><br /></p><p>Time: 26:12</p><p>We won the wod.</p><p>Partner: Al Regdos</p><p>We split everything even. Row as 250m, run was together, cleans in 5s, BBJ in 10s, KBS 25s.</p>Dr. John Bartemushttp://www.blogger.com/profile/12325215167707344136noreply@blogger.com0tag:blogger.com,1999:blog-8072448986435462535.post-43533204468277889472024-03-15T11:40:00.002-05:002024-03-15T11:40:16.542-05:003-15-24 Open 24.3<p> Open 24.3</p><p>15 min cap</p><p>5 rounds</p><p>10 thrusters 95#</p><p>10 c2b</p><p>rest 1 min</p><p>5 rounds</p><p>7 thrusters 135#</p><p>7 bar muscle ups</p><p><br /></p><p>Total: 127</p><p>Finished 6 bmu in the 2nd round. I should've had 7. I had 4 seconds left and was at the top of the bar but just bitched out. Def would have hit it.</p><p>135 thrusters were legit. Did 4-3 both times. Too much standing around.</p><p>First part was 10, 10, 6-4, 6-4, 6-4 for both thrusters and c2b.</p><p>Tiebreak time was 7:59.</p>Dr. John Bartemushttp://www.blogger.com/profile/12325215167707344136noreply@blogger.com0tag:blogger.com,1999:blog-8072448986435462535.post-82239518335826528082024-03-13T18:59:00.003-05:002024-03-13T18:59:50.066-05:003-13-24<p> 22 min cap</p><p>10-9-8-7-6-5-4-3-2-1</p><p>Wallball 30#</p><p>1-2-3-4-5-6-7-8-9-10</p><p>Line facing burpees</p><p>15/12 cal bike after each round.</p><p><br /></p><p>Time: 18:17</p><p>All unbroken. First bike was 73 rpm. Next 2-3 were 66 rpm, rest were 61 rpm.</p>Dr. John Bartemushttp://www.blogger.com/profile/12325215167707344136noreply@blogger.com0tag:blogger.com,1999:blog-8072448986435462535.post-19580336204491603702024-03-13T18:58:00.000-05:002024-03-13T18:58:05.893-05:003-12-24<p> Every 3 mins</p><p>500m row</p><p>Max rep wall facing HSPU</p><p>rest 2 min</p><p>500m row</p><p>max rep deficient strict HSPU 3"/2"</p><p>rest 2 min</p><p>500m row</p><p>max rep strict HSPU</p><p>rest 2 min</p><p>500m row</p><p>max rep kipping HSPU</p><p><br /></p><p>Totals: 6, 3, 7, 15</p><p><br /></p><p>For time:</p><p>1000m run</p><p>Every 2:30 starting at 0:00 </p><p>25 ft HS walk</p><p><br /></p><p>Time: 8:09</p><p>I did shuttle runs. I did 100 shuttle runs of 25 ft. I forgot to do the math to convert ft to meters, so I only did 800m. I needed to run 130 shuttle runs to hit 1k. My bad.</p>Dr. John Bartemushttp://www.blogger.com/profile/12325215167707344136noreply@blogger.com0tag:blogger.com,1999:blog-8072448986435462535.post-90565792755586070982024-03-10T12:23:00.001-05:002024-03-10T12:23:28.513-05:003-10-24<p> Every 3 minutes for 5 rounds</p><p>15 cal row</p><p>12 box jump overs, 24"</p><p>9 cal bike</p><p>Times: 1:27, 1:30, 1:33, 1:37, 1:55</p><p><br /></p><p>Legs were like lead on last bjo set</p><p><br /></p><p>Clean and Jerk</p><p>4x2 at 75%</p><p>3x2 at 80%</p><p><br /></p><p>75% was 175 all tng</p><p>80% was 195 quick singles.</p><p>This felt really good. Especially the cleans.</p><p><br /></p><p>Every 2 min for 10 min</p><p>10 C&J at 135</p><p><br /></p><p>First set was tng in 27 sec</p><p>The rest were all quick singles in 35-44 sec.</p><p>I should've done more tng and worked that.</p>Dr. John Bartemushttp://www.blogger.com/profile/12325215167707344136noreply@blogger.com0tag:blogger.com,1999:blog-8072448986435462535.post-22888110899520004332024-03-09T12:00:00.001-06:002024-03-09T12:00:02.726-06:003-9-24<p> 20min z2 airdyne at home</p><p>Doesnt have a screen to give me stats.</p><p><br /></p><p>10 TGU, 70#</p><p>No problem</p><p><br /></p><p>10 TGU, 88#</p><p>No problem</p><p><br /></p><p>Attempted TGU with 106 each arm</p><p>Problem: couldn't press it up.</p>Dr. John Bartemushttp://www.blogger.com/profile/12325215167707344136noreply@blogger.com0tag:blogger.com,1999:blog-8072448986435462535.post-46253396644895093182024-03-09T07:16:00.001-06:002024-03-09T07:16:10.397-06:003-8-24 Open 24.2<p> Open 24.2</p><p>20 min amrap</p><p>300m row</p><p>10 deadlift 185#</p><p>50 DUs</p><p>each round is 90 reps. Every 10m is a rep on the rower.</p><p><br /></p><p>R: 7 + 27 (657 reps)</p><p>I felt very happy with this. Nailed my pacing perfectly. Froning said to row your 5k pace. I did that, held a 1:55. Except for the last minute I pulled a 1:46. Ended with 25m left.</p><p>DL unbroken.</p><p>DUs were good. Ub on first and last set. Had 2 purposeful breaks at 30 reps. The other sets had 1 or 2 unplanned breaks but got back going quick. </p><p>Fast transitions.</p><p>At peak efficiency I may have been able to finish round 8. So this went very well.</p>Dr. John Bartemushttp://www.blogger.com/profile/12325215167707344136noreply@blogger.com0tag:blogger.com,1999:blog-8072448986435462535.post-39626649174549347372024-03-06T09:54:00.003-06:002024-03-06T09:54:42.735-06:003-6-24<p> 20 min cap</p><p>30 wallball 20#</p><p>25 cal bike</p><p>rest 1 min</p><p>40 wb</p><p>30 cal bike</p><p>rest 1 min</p><p>40 wb</p><p>30 cal bike</p><p>rest 1 min</p><p>30 wb</p><p>25 cal bike</p><p><br /></p><p>Time: 15:55</p><p>Unbroken throughout.</p><p>2:32</p><p>3:33</p><p>4:03</p><p>2:57</p><p>Bike cadences were 71, 66, 61, 65.</p><p><br /></p><p>Snatch</p><p>Every 2 minutes:</p><p>4 sets of 2 at 75%</p><p>3 sets of 2 at 80%</p><p><br /></p><p>I did 155 for 4 sets and 165 for 3 sets. No misses.</p><p>This is the best I've hit at the hip, probably ever.</p>Dr. John Bartemushttp://www.blogger.com/profile/12325215167707344136noreply@blogger.com0tag:blogger.com,1999:blog-8072448986435462535.post-4425870609778851432024-03-05T08:48:00.002-06:002024-03-05T08:48:32.273-06:003-5-24<p> For time:</p><p>5 OHS 185#</p><p>1 rope climb</p><p>4 OHS</p><p>1 rope climb</p><p>3 OHS</p><p>1 rope climb</p><p>2 OHS</p><p>1 rope climb</p><p>1 OHS </p><p>1 rope climb</p><p><br /></p><p>rest 1:1</p><p><br /></p><p>10 OHS 155#</p><p>1 rope climb</p><p>8 OHS</p><p>2 rope climb</p><p>6 OHS</p><p>3 rope climb</p><p>4 OHS</p><p>4 rope climb</p><p>2 OHS</p><p>5 rope climb</p><p><br /></p><p>Total time with rest: 26:56</p><p>First part was 9:04.</p><p>Goal was unbroken but I lost the first rep of the 3 set out front. Went from the floor for all OHS.</p><p>I only rested 7 minutes cuz 9 was going to be too much.</p><p>2nd part was 10:56 all unbroken.</p><p>OHS on UA side and then had to walk over for every rope climb.</p><p>I was really happy with this. Moved the 185 well.</p>Dr. John Bartemushttp://www.blogger.com/profile/12325215167707344136noreply@blogger.com0tag:blogger.com,1999:blog-8072448986435462535.post-473704300709945582024-03-03T14:36:00.004-06:002024-03-03T14:36:30.441-06:003-3-24<p> 3 rounds for time</p><p>8 shuttle runs, 25ft (8 trips of 25ft)</p><p>24 pull ups</p><p>24 wallball, 20#</p><p>8 shuttle runs</p><p>16 c2b</p><p>24 wallball</p><p>8 shuttle runs</p><p>8 ring muscle ups</p><p>24 wallball</p><p><br /></p><p>Time: 6:42</p><p>I beat Gary by 4 or 5 wallball. He beat me to the rings but I did 5,3 and he did 5, 2, 1. </p><p>Pull ups ub, c2b were 8-8, wb ub. I definitely could've hit 6 RMU ub, not sure at that point if I wouldve hit all 8.</p><p><br /></p><p>Rest a few minutes</p><p><br /></p><p>Grip work</p><p>5 minutes of</p><p>20 sec dead hang</p><p>40 sec dbl db farmer hold, 50#</p><p><br /></p>Dr. John Bartemushttp://www.blogger.com/profile/12325215167707344136noreply@blogger.com0tag:blogger.com,1999:blog-8072448986435462535.post-21563273243805651902024-03-02T18:17:00.004-06:002024-03-02T18:17:47.439-06:003-2-24<p> 20 min row</p><p>5,204m</p><p>5k @ 19:17</p><p>1:55.7 pace</p><p>360 cals</p><p>Was thinking z2 pace. Haven't rowed z2 in a long time. Put headphones on and listened to Bayside and just rowed on 6 damper. Closed my eyes for 3 straight songs. Sang a line here and there. It was probably closer to z3 pace. Held steady throughout. Cal/hr at the end was 1126.</p>Dr. John Bartemushttp://www.blogger.com/profile/12325215167707344136noreply@blogger.com0tag:blogger.com,1999:blog-8072448986435462535.post-53218532644466816612024-03-01T18:37:00.003-06:002024-03-01T18:37:45.105-06:003-1-24 Open 24.1<p> Open 24.1</p><p>15 min cap</p><p>21 dumbbell snatches, arm 1</p><p>21 lateral burpees over DB</p><p>21 db snatch, arm 2</p><p>21 LBoDB</p><p>15 db snatch</p><p>15 LBoDB</p><p>15 DB snatch</p><p>15 LBoDB</p><p>9 DB snatch</p><p>9 LBoDB</p><p>9 Db snatch</p><p>9 LBoDB</p><p>Rx is 50#</p><p><br /></p><p>Time: 11:30</p><p>My goal was sub-10. The 15 sets of burpees killed me. I died. DB was unbroken except for right arm 15 set I did 9-6 which was weird.</p><p>I def would rather work out at my normal time in the morning. This 6pm stuff isn't my style.</p><p>Finished 15 set at 9:01.</p><p>Splits for each movement were:</p><p>45 sec</p><p>1:48</p><p>2:37</p><p>3:56</p><p>4:48</p><p>6:18</p><p>7:28</p><p>9:01</p><p>9:46</p><p>10:34</p><p>11:04</p><p>11:30</p>Dr. John Bartemushttp://www.blogger.com/profile/12325215167707344136noreply@blogger.com0tag:blogger.com,1999:blog-8072448986435462535.post-88729316006805815262024-02-28T14:22:00.002-06:002024-02-28T14:22:34.240-06:002-28-24<p>Warm up</p><p>500m row</p><p>1:48</p><p><br /></p><p>Build up for EMOM</p><p>1 Cluster + 1 Thruster + 1 Split Jerk</p><p>2 sets at 75</p><p>2 sets at 95</p><p>2 sets at 115</p><p>1 set at 135</p><p><br /></p><p>20min EMOM</p><p>1 Cluster + 1 Thruster + 1 Split Jerk</p><p>Do all 3 lifts unbroken in the same minute.</p><p>Score is the lowest weight you used.</p><p>Score: 135</p><p>I did the first 10 sets at 135 then did the final 10 sets at 145. This was good work. I was hoping for 135 for all 20 sets, so pumped that I did 145 for 10 of them.</p><p><br /></p><p>I might make this a weekly WOD to build up in weight on.</p>Dr. John Bartemushttp://www.blogger.com/profile/12325215167707344136noreply@blogger.com0tag:blogger.com,1999:blog-8072448986435462535.post-30148088965803236282024-02-27T18:58:00.003-06:002024-02-27T18:58:31.240-06:002-27-24<p>25 min cap</p><p>4 rounds</p><p>500m row</p><p>3 rope climbs</p><p>400m run</p><p>5 ring muscle ups</p><p><br /></p><p>Time: 24:51</p><p>Started with the run because all rowers were taken. All unbroken.</p><p>Splits were 5:44, 6:16, 6:45, and 6:06. The 3rd round was slower cuz I stood and caught my breath too long before the muscle ups.</p><p>Runs were 1:44, 2:00, 2:02, 2:00. Rows were 1:48, 1:50, 1:50, 1:52.</p><p><br /></p><p>Rest 4 min</p><p><br /></p><p>15 min cap</p><p>4 rounds</p><p>10 single arm DB clean and jerk 50#</p><p>50 ft SA front rack walking lunge, 50#</p><p>10 SA DB snatch, 50#</p><p>50 ft SA overhead walking lunge, 50#</p><p>rest 1 min</p><p><br /></p><p>Time: 16:15</p><p>Finished the 4th set of DB snatch a few seconds before the 15 cap. Then finished the overhead lunge after a short break.</p><p>This was harder than I though it would be after the first WOD. 4 minute rest wasn't a lot.</p>Dr. John Bartemushttp://www.blogger.com/profile/12325215167707344136noreply@blogger.com0tag:blogger.com,1999:blog-8072448986435462535.post-67361650083739485662024-02-25T12:13:00.002-06:002024-02-25T12:13:26.701-06:002-25-24<p>Every 90 seconds for 18 min</p><p>15 cal bike</p><p>15 cal bike</p><p>15 cal bike</p><p>15 cal ski</p><p>15 cal ski</p><p>15 cal ski</p><p>15 cal bike</p><p>15 cal bike</p><p>15 cal bike</p><p>15 cal ski</p><p>15 cal ski</p><p>15 cal ski</p><p>This was good work. Finished all bikes between 28 and 32 sec. Finished all ski between 38 and 42 sec.</p><p><br /></p><p>Powerclean Max</p><p>1x1</p><p>Goal was 165.</p><p>I hit 175.</p><p>Missed 185 and 180.</p><p><br /></p><p>18 minutes broken into:</p><p>6 min EMOM</p><p>7 burpee pull ups</p><p>into</p><p>5 min EMOM</p><p>9 burpee box jump over 24"</p><p>into</p><p>4 min EMOM</p><p>11 bar facing burpees</p><p>into</p><p>3 minutes of</p><p>13 burpees in the first min</p><p>Max devil's press in final 2 min 35/25</p><p>Total DP: 13</p><p>I should've hit 14 DP. I looked up with 6 seconds left and stopped.</p><p>This was challenging. Finished all BPU in 31 or 32 sec, all BBJO in 48 sec, all BFB in 56 sec, 13 burpees in 56 sec. Did 5 DP in the first minute and 8 in the 2nd.</p><p><br /></p><p>7 rounds for quality</p><p>7 cal bike</p><p>1 split jerk</p><p>rest 2 min</p><p>Supposed to hit split jerk percentages of 75, 80, 85, 90, 90, 95, 95. My highest was 88% (205)</p><p>155</p><p>175</p><p>185</p><p>185</p><p>195</p><p>205</p><p>205</p><p>Hit the 7 cals fast going 90+ rpm</p>Dr. John Bartemushttp://www.blogger.com/profile/12325215167707344136noreply@blogger.com0tag:blogger.com,1999:blog-8072448986435462535.post-41756973984095250012024-02-24T09:45:00.004-06:002024-02-24T09:45:47.428-06:002-24-24<p>BACK DAY</p><p>Superset of 3 rounds</p><p>10 banded pvc Lat push downs, green band</p><p>10 BB supine grip bent row, 75#</p><p><br /></p><p>Superset of 3 rounds</p><p>10 RDL 75#</p><p>10 single arm landmine gorilla rows, each arm, 45#</p><p><br /></p><p>During these 2 supersets I also added 7 rounds of 6 strict pull ups</p><p><br /></p><p>Superset of 5 rounds</p><p>10 Deadlift 135, 165, 185, 205, 225</p><p>10 landmine 180s</p><p><br /></p><p>Finished with 5 rounds of</p><p>20 russian KBS 53#</p><p>rest 30 sec</p><p><br /></p><p>1 min unbroken dead hang from pull up bar</p>Dr. John Bartemushttp://www.blogger.com/profile/12325215167707344136noreply@blogger.com0tag:blogger.com,1999:blog-8072448986435462535.post-1125777997018886432024-02-23T12:55:00.003-06:002024-02-23T12:55:45.919-06:002-23-24<p>Open 23.3</p><p>In 6 minutes complete</p><p>5 wall walks</p><p>50 DUs</p><p>15 powersnatch 95</p><p>5 wall walks</p><p>50 DUs</p><p>12 powersnatch 135</p><p>if you complete that, you have to the 9 minute mark to complete</p><p>20 strict hspu</p><p>50 DUs</p><p>8 powersnatch 185</p><p><br /></p><p>Total: Finished 8 strict hspu</p><p>This is 2 reps less than in 2023. I had one missed rep. However, everything leading up to the shspu was smoother and felt better. My tiebreak time was 2:11. First snatch set was 8-7, then 135 was all quick singles. All DUs unbroken. Wall walks quick.</p><p><br /></p><p>Partner WOD</p><p>50 Devil's Press 35#</p><p>100 T2B</p><p>150 Box Jump Over 24"</p><p>Split reps evenly. Does not have to be done straight through. Break up in a way that you can go fast. You go, I go.</p><p>Partner: Kate</p><p>We did 10 rounds of 5-10-15. Averaged 1:15 a round</p><p>Time: 12:38</p><p>I was all unbroken.</p><p><br /></p><p>15 min z2 bike</p><p>58 rpm average</p><p>155 cals</p><p><br /></p><p>5 rounds</p><p>100 ft sandbag carry</p><p>6 sandbag over the shoulder</p><p>100 ft sandbag carry</p><p>rest 2 min</p><p><br /></p><p>Times: 1:27, 1:09, 0:55, 0:53, 0:50</p><p>I ran with the sandbag on sets 3-5.</p><p>Rested 2 min between sets</p>Dr. John Bartemushttp://www.blogger.com/profile/12325215167707344136noreply@blogger.com0tag:blogger.com,1999:blog-8072448986435462535.post-8622949250974373452024-02-21T11:45:00.006-06:002024-02-21T11:45:40.495-06:002-21-24Front rack hold<div>4 sets</div><div>20 secs</div><div><br /></div><div>185</div><div>225</div><div>255</div><div>275</div><div><br /></div><div>Tall Cleans (like a snatch balance for cleans)</div><div>5x3</div><div><br /></div><div>75</div><div>95</div><div>95</div><div>115</div><div>135</div><div><br /></div><div>8 rounds</div><div>1 Squat Clean + 1 front squat</div><div><br /></div><div>95</div><div>115</div><div>135</div><div>165</div><div>185</div><div>205</div><div>205</div><div>205</div><div><br /></div><div>21-15-9</div><div>T2b</div><div>Walking Lunge</div><div>Push Jerk 135#</div><div><br /></div><div>rest 1:1</div><div><br /></div><div>9-15-21</div><div>T2b</div><div>walking lung</div><div>PJ</div><div><br /></div><div>Total time: 22:52</div><div>Part 1: 6:52</div><div>Part 2: 9:07</div><div><br /></div><div>This was all about the PJ.</div><div>First part was t2b as 11-10, 9-6, 9. PJ as 11-10, 8-7, 5-3-1.</div><div>Second part was t2b as 9, 9-6, 11-6-4 (should've done 10). PJ as 9, 8-5-2, 8-5-4-4.</div>Dr. John Bartemushttp://www.blogger.com/profile/12325215167707344136noreply@blogger.com0tag:blogger.com,1999:blog-8072448986435462535.post-26720120924184349712024-02-20T07:11:00.002-06:002024-02-20T07:11:38.741-06:002-20-24<p> Powerclean cluster sets</p><p>5.5.5 rest 10 sec between 5s, then 3 minutes between sets</p><p>95</p><p>115</p><p>135</p><p>155</p><p><br /></p><p>6 minute emom</p><p>30 sec max burpee box jump over 24"</p><p>30 sec rest</p><p>10, 9, 10, 9, 9, 9</p><p>This crushed what I did a month ago (6, 6, 6, 6, 6, 8)</p><p><br /></p><p>rest 3 min</p><p><br /></p><p>6 minute emom</p><p>30 sec max cal bike</p><p>30 sec rest</p><p>cals: 69</p><p>Did 70 rpm during work sets and 40 rpm during rest</p><p><br /></p><p>Then did z2 bike for 9 more minutes</p><p>74 cals</p><p>51 rpm</p>Dr. John Bartemushttp://www.blogger.com/profile/12325215167707344136noreply@blogger.com0tag:blogger.com,1999:blog-8072448986435462535.post-6278646624218008882024-02-18T12:20:00.001-06:002024-02-18T12:20:18.338-06:002-18-24<p> Teams of 2</p><p>Break up however you want</p><p>55 min cap</p><p>2000m ski</p><p>60 wallball 20#</p><p>50 powerclean 155#</p><p>40 hspu</p><p>1500m ski</p><p>50 wb</p><p>40 powerclean 185#</p><p>30 hspu</p><p>1000m ski</p><p>40 wb</p><p>30 powerclean 205#</p><p>20 hspu</p><p>500m ski</p><p>30 wb</p><p>20 powerclean 225#</p><p>10 hspu</p><p><br /></p><p>Time: 44:38</p><p>Partner: JB</p><p>I need to build strength and barbell cycling capacity. Did all quick singles in sets of 5 at 155. Singles in slow 5s at 185. Did 5-3-2 singles of 205. Did 3 singles of 225.</p><p>HSPU I did all sets of 10 except for one set of 5 which I shouldve done 10</p><p>Ski we split in 250s.</p><p>WB we did 15s for 60, I did 30 of 50, I did 30 of 40, I did all 30. He did so many more cleans I had to help somewhere.</p>Dr. John Bartemushttp://www.blogger.com/profile/12325215167707344136noreply@blogger.com0tag:blogger.com,1999:blog-8072448986435462535.post-77825748537876267992024-02-16T13:41:00.001-06:002024-02-16T13:41:09.474-06:002-16-24<p> Snatch warm up</p><p>4 sets</p><p>2 snatch deadlift + 1 squat snatch + 1 OHS</p><p>BB, 75, 95, 95</p><p><br /></p><p>Open WOD 19.4</p><p>12 min cap</p><p>3 rounds </p><p>10 powersnatch 95/65#</p><p>12 bar facing burpees</p><p>rest 3 min</p><p>3 rounds</p><p>10 bar muscle ups</p><p>12 BFB</p><p>Tiebreak is time to finish part 1.</p><p><br /></p><p>Total: 111 </p><p>This was 5 reps better than 2019. Today I got 1 BMU into the 3rd round.</p><p>Tiebreak was 4:23. This was 22 sec slower than 2019 but I think it helped me be better in the 2nd part.</p><p>Snatch were all 6-4. BFB felt good. </p><p>BMU were 10, 6-4, 1.</p><p><br /></p><p>5 rounds not for time</p><p>50 ft single arm kb front rack walking lunge 53#</p><p>100 ft 150 Dball carry</p>Dr. John Bartemushttp://www.blogger.com/profile/12325215167707344136noreply@blogger.com0tag:blogger.com,1999:blog-8072448986435462535.post-87527128783343159282024-02-14T14:18:00.002-06:002024-02-14T14:18:33.133-06:002-14-24<p> 35 min cap</p><p>5 rounds for time</p><p>30/24 cal bike</p><p>1 trip plate push 45# (50ft)</p><p>20 wallball 30/20#</p><p>10 hang powerclean 135/95#</p><p><br /></p><p>Time: 26:45</p><p>Wallball were tough. Unbroken on first set then 10-10s. Cleans were unbroken first set then 5-5.</p>Dr. John Bartemushttp://www.blogger.com/profile/12325215167707344136noreply@blogger.com0tag:blogger.com,1999:blog-8072448986435462535.post-1372202989654682772024-02-13T08:52:00.001-06:002024-02-13T08:52:03.320-06:002-13-24<p> 27min cap</p><p>4 rounds</p><p>30 cal row</p><p>5 rope climbs </p><p>rest 1 min</p><p><br /></p><p>rest 3 min</p><p><br /></p><p>4 rounds</p><p>400m run</p><p>100 ft handstand walk</p><p>rest 1 min</p><p><br /></p><p>Time: 27:00</p><p>Did first part in 16:35 including rest.</p><p>2:37, 1:08 row</p><p>3:58, 1:13 row</p><p>3:20, 1:18 row</p><p>3:40, 1:21 row</p><p>Got 18 ft into second hs walk in 2nd set. Both 400s in 2:00.</p><p><br /></p><p>12 min amrap</p><p>1-2-3-4-5-6...</p><p>Db snatch 70#</p><p>T2B</p><p><br /></p><p>Total: 122 reps</p><p>Did 11 snatch plus 1 t2b. All ub, but too much rest between movements.</p><p><br /></p><p>15min z2 bike</p><p>117 cals</p><p>51 avg rpm</p>Dr. John Bartemushttp://www.blogger.com/profile/12325215167707344136noreply@blogger.com0tag:blogger.com,1999:blog-8072448986435462535.post-34489229374257236402024-02-11T12:05:00.001-06:002024-02-11T12:05:19.569-06:002-11-24<p> For time:</p><p>30-20-10</p><p>cal ski</p><p>DB snatch 50#</p><p>Burpee box jump over 24"</p><p>Handstand push up</p><p>cal bike</p><p><br /></p><p>Time: 27:28</p><p>Amy beat me by 12 sec because she could crush the hspu and I had to break them up. I was first to the wall every round.</p><p>Hspu were 5x6 first set, 6-4-4-3-3 second set, 5-5 last set.</p><p><br /></p><p>15min z2 bike</p><p>121 cals</p><p>51 rpm avg</p>Dr. John Bartemushttp://www.blogger.com/profile/12325215167707344136noreply@blogger.com0