Saturday, January 7th

6
Jan

Saturday, January 7th

Heads up! Goal setting sesh is today at 1:30. Come for the print-outs, stay for the gainz.

WOD

“Tiff”

On a 25-minute clock,
CHOOSE YOUR OWN ADVENTURE!
Run 1.5 miles or perform 75 burpees,
THEN
Perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 155/105
7 push presses, 155/105

Post rounds completed to Comments.

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.

49 Responses

  1. BAston

    75 Burpees then 3 + 7 rx’d

    Squat cleans are def a weakness and were slow, but I’m happy with how they felt today. Good wod.

  2. BAston

    75 Burpees then 3 + 7 rx’d

    Squat cleans are def a weakness and were slow, but I’m happy with how they felt today. Good wod.

  3. Rekas

    2 rx
    (Run)
    Cleans & c2b felt great push presses were another story

    Pretty sure I got a snowflake mustache while I was running. #worthit

  4. Kim

    3+7 with burpees
    Squat cleans & push press @ 83#
    Banded pull ups

    My recommendation is to do the barbell portion in 5-5-4

  5. Ron

    Yesterday 1 hour z 2 ride

    Unfortunately abby had early interviews and I had bday party

    10 min amrap:

    10 dl at 205
    10 thrusters at 95
    30 double unders

    4+5

  6. Ron

    Yesterday 1 hour z 2 ride

    Unfortunately abby had early interviews and I had bday party

    10 min amrap:

    10 dl at 205
    10 thrusters at 95
    30 double unders

    4+5

  7. cloudon

    4+3 Rx w/burpees. Forgot my snowshoes… lifts felt good. C2B was the slow part. Need some of Chad’s smoothness there.

  8. cloudon

    4+3 Rx w/burpees. Forgot my snowshoes… lifts felt good. C2B was the slow part. Need some of Chad’s smoothness there.

  9. Did this one last week in California. It’s a good one

    Taking a mental health break. Body and mechanics don’t feel good

    Training goals for 2017
    Fix my squat / stable and comfortable in the “hole”
    Strict press 145 # for 5 reps
    One bar muscle up
    Clean and jerk 240# (at 215 now)

    Snatch 180 (at 155 now)

  10. Did this one last week in California. It’s a good one

    Taking a mental health break. Body and mechanics don’t feel good

    Training goals for 2017
    Fix my squat / stable and comfortable in the “hole”
    Strict press 145 # for 5 reps
    One bar muscle up
    Clean and jerk 240# (at 215 now)

    Snatch 180 (at 155 now)

  11. Matt

    Snow day run and fun: 4+16 Rx

    First short term goal of 2017, clean 255

    10 minute EMOM squat clean at 205, check

  12. Matt

    Snow day run and fun: 4+16 Rx

    First short term goal of 2017, clean 255

    10 minute EMOM squat clean at 205, check

  13. PlayGurlPattyG

    Burpees Oh My !! Tons of Fun … ( adding better cardio conditioning to my 2017 goals)

    1rd +21 @83 it was tough doing the push press at 83 finishing

  14. PlayGurlPattyG

    Burpees Oh My !! Tons of Fun … ( adding better cardio conditioning to my 2017 goals)

    1rd +21 @83 it was tough doing the push press at 83 finishing

  15. robseda

    So many goals were set
    10 minute EMOM squat clean and push jerk 185
    10 minute EMOM strict MUs 5×3 + 5×2
    3×10 reverse hypers
    30 min piano rx

  16. robseda

    So many goals were set
    10 minute EMOM squat clean and push jerk 185
    10 minute EMOM strict MUs 5×3 + 5×2
    3×10 reverse hypers
    30 min piano rx

  17. johanna

    Made 2 short term 2017 goals:
    5 strict pullups and 20 unbroken pushups
    Then did 20 unbroken pushups…
    so adjusted to 5 strict ring dips as a goal.

    Did tomorrow’s Oly Complex A:
    1 power snatch + 1 hang power snatch + 2 Snatch Balance
    warm up sets: 55-65-75, then did 4 sets at 80, my limiting factor was the hang power snatch. good one!

    then my wrists were bothering me, so made up my own complex B:
    1 power clean + 1 hang power clean + 1 clean + 1 hang clean
    80-95-105-115-120
    that was my cardio- very tough

    then side goal is to do more ab work, so did 50 abmat situps for time: 2:04 dodging a toddler trying to sit on me

  18. johanna

    Made 2 short term 2017 goals:
    5 strict pullups and 20 unbroken pushups
    Then did 20 unbroken pushups…
    so adjusted to 5 strict ring dips as a goal.

    Did tomorrow’s Oly Complex A:
    1 power snatch + 1 hang power snatch + 2 Snatch Balance
    warm up sets: 55-65-75, then did 4 sets at 80, my limiting factor was the hang power snatch. good one!

    then my wrists were bothering me, so made up my own complex B:
    1 power clean + 1 hang power clean + 1 clean + 1 hang clean
    80-95-105-115-120
    that was my cardio- very tough

    then side goal is to do more ab work, so did 50 abmat situps for time: 2:04 dodging a toddler trying to sit on me

  19. D-Nice

    My biggest goal of the year is rehabbing my shoulder and keeping all movements pain-free. But since that’s a long term process with ups and downs and no strict deadlines, I made a different goal for the short-term: improving my 5 rep max squat. It’s kind of vague, but I’ll be squatting 5×5 three times per week, and I’ll test my 5 rep max at the end of the 8 weeks. I’ll be starting when I get the go ahead to start using the yoke bar.
    Another goal of mine that I have yet to write up a plan for is to run a 5k under 26 minutes.

    My workout was many rounds of many things not for time, and trying to limit my rest/water breaks.

    5 rounds
    10 air squats
    5 tuck sit ups
    10 good mornings

    5 rounds
    10 goblet squats (15#)
    10 right arm curl and press
    20 box step ups (20″)

    5 rounds
    10 right arm KB snatch (15#)
    10 right arm KB swing to eye level (15#)
    20 box step ups (20″)

  20. D-Nice

    My biggest goal of the year is rehabbing my shoulder and keeping all movements pain-free. But since that’s a long term process with ups and downs and no strict deadlines, I made a different goal for the short-term: improving my 5 rep max squat. It’s kind of vague, but I’ll be squatting 5×5 three times per week, and I’ll test my 5 rep max at the end of the 8 weeks. I’ll be starting when I get the go ahead to start using the yoke bar.
    Another goal of mine that I have yet to write up a plan for is to run a 5k under 26 minutes.

    My workout was many rounds of many things not for time, and trying to limit my rest/water breaks.

    5 rounds
    10 air squats
    5 tuck sit ups
    10 good mornings

    5 rounds
    10 goblet squats (15#)
    10 right arm curl and press
    20 box step ups (20″)

    5 rounds
    10 right arm KB snatch (15#)
    10 right arm KB swing to eye level (15#)
    20 box step ups (20″)

  21. Alice

    Tiff, snow day edition:
    5+15 @ 85# with 75 burpees

    Short-Term Goal Setting: clean bar muscle-ups
    —work, day one: 66 C2B in wod, strict PU work in OG

    OG:
    a. Back Squat 5×3
    —145# across
    *superset with strict pull-ups
    —4-5-5-5-5
    b. 4 strict MU (singles)
    —work on quicker transitions
    c. accumulate 1min L-sit in 10sec increments

  22. Alice

    Tiff, snow day edition:
    5+15 @ 85# with 75 burpees

    Short-Term Goal Setting: clean bar muscle-ups
    —work, day one: 66 C2B in wod, strict PU work in OG

    OG:
    a. Back Squat 5×3
    —145# across
    *superset with strict pull-ups
    —4-5-5-5-5
    b. 4 strict MU (singles)
    —work on quicker transitions
    c. accumulate 1min L-sit in 10sec increments

  23. JoJo

    Finished Month of December 2016 goals to get stronger at HSPU
    12/5/2016 start date: end date 1/8/2017 total of 5 weeks

    push-ups:
    5 min AMRAP Monday
    50 reps for time Wednesday
    TABATA Friday

    5 min AMARP: 99 push-ups MORE THAN I EVER DONE in 5 min done tonight.
    22-20-16-20-16-5
    50 for time: 1:48

  24. JoJo

    Finished Month of December 2016 goals to get stronger at HSPU
    12/5/2016 start date: end date 1/8/2017 total of 5 weeks

    push-ups:
    5 min AMRAP Monday
    50 reps for time Wednesday
    TABATA Friday

    5 min AMARP: 99 push-ups MORE THAN I EVER DONE in 5 min done tonight.
    22-20-16-20-16-5
    50 for time: 1:48