Year #13 for this deal...
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| 2023 - Pre-Murph |
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| 2023 Post-Murph |
What would life be if we had no courage to attempt ANYthing?
Monday, May 29, 2023
Wednesday, December 28, 2022
15th Annual...
12 Days WOD...
Workout HERE
Plate* of Cookies for Santa
1 - Run (approx 100m) w/ Plate
2 - Rolling Pistol Squat w/ Plate (Deck Squat w/ plate or w/o)
3 - Alt. Step Ups w/ Plate (Lft=1, Rt=2, etc)
5 - Burpees to Plate**
6 - Weighted Push Ups w/ Plate /or/ Alt. Plate Push Up
7 - Thrusters w/ Plate
8 - OH Plate Lunge Steps
9 - Turkish Sit Ups
10 - Pull Ups w/ Plate (can put in backpack, belt or shorts)
11 - Plate Swings
12 - (Wo)Manmakers** (w/ DB’s)
*Plates (bumper or steel) = 25# for guys / 10# for girls ~ Plate stays with you entire time!
**Only time plate can be on ground…
2023 Pre-Workout
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| Post-Wod |
Tuesday, May 31, 2022
MURPH '22
Well... the day-to-day does not happen like it use to...
BUT...the important stuff still gets up!!!
Memorial Day MURPH has been an annual tradition...
In fact...this is the 12th year of it!!! History
Nationally it is a BIG DEAL as well...they have a national Murph Challenge
Coach Krom does it in Appleton!
Now Drake will be starting next year in Hodag Town
And I see Shiocton just did it as well (my cousin runs Shiocton Fitness Center)
For all the right reasons...it is a BIG DEAL!
Many gave their lives so we could have ours!!!
Before and After pic & results below:
MURPH
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
(if you have a 20# vest, wear it)
Partition the 100-200-300 any way you want...
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| 2022 Pre-Murph |
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| 2022 Post-Murph |
RESULTS
Tanner Gormanson (9) ~ 74:30
Samuel Scheidegger (11) ~ 90 +
Jeffery Scheidegger (8) ~ ??
Emma Moffett (8) ~ ??
Mason Tritz (9) ~ 45:57
Gavin Tritz (7) ~ 47:33
Lane Mieman (7) ~ 54:07
Brett Back (10) ~ 35:16
Adam Mallek (2006) ~ 39:45 (20# Vest... STUD!!!)
Zach Wendt (2018) ~ 45:09 (2 weeks post-covid)
Carson Juneman (2021) ~ 53:42
Drake Biolo (2018) ~ 48:35 (Flag & Piper 1st Mile, Piper 2nd Mile)
Ethan Tonn ~ 47:50
Brian Daliege ~ 38:45
Val Tonn ~ 52:40 (scaled...55 Pull Ups / 150 Push Ups / 300 Lunges)
Eryn Morrison (Moon's Sister ) ~ 44:52
tb ~ 46:45 (9:36 1st Mile / 21:54 [12:18] 50-100-150 / 35:15 [13:21] / 11:30 2nd Mile w/ Run-Walk)
Thursday, March 3, 2022
22.1
At least I should document the OPEN...
22.1...
Brehm ~ 242 Reps (8 Rnds + 2 Wall Walks)
He was a BEAST!!!
tb ~ 181 Reps (6 Rnds + 1 Wall Walk)
Knee injury for tb... heading into 2022 Open injured is not good...
I was going to skip it, but then it felt OK...
So this is a test on just accepting the competition and doing the best I can in this moment!
Brehm is preparing to jump to the 50 yr Masters division next year!!! Gonna be sweet
Thursday, December 23, 2021
Looooonnnnggg Time...
Well, Well...
It has been a long time (almost 6 months) since the last post...
I will try to get back on posting, but no guarantees...
Had to post this one... It was the Annual 12 Days of Christmas WOD...
14th Annual to be exact!
That has been a long time as well...Lots of people have come and gone, some return from time to time, some have begun their own 12 Days" tradition!
We have now done a few years of coordinating with Appleton East (Coach Mark Krommenacker) and West DePere (Coach Chuck Brehm) on this endevor.
We did our today (Dec. 23rd), they are both going tomorrow (Christmas Eve Day) as they have school today!!!
Here was this years WOD:
12 Days of Christmas
1 Round of Cindy
2 (Wo)Manmakers (35#/20#)
3 Double Unders (Scale to 30 singles, if you need)
4 Burpee Box Jumps
5 Wall Balls
6 BB Court Shuttles (10m Shuttle / across = 1, back = 2)
7 Push Press*
8 Hang Power Cleans*
9 Deadlift*
10 OH Plate Walking Lunges (10 each leg / 45#/25#)
11 Pike Sit Ups
12 Inverted Burpees to a wall
*95#/65#
This year was especially challenging as there was Girls BB Practice...So we had to go up and down the stairs to get to the Upper Gym for some... This added more than just transition time and distance. Those stairs snuck-up on your legs throughout the workout.
Also... Those Womanmakers were a sneaky little combo before the round of Cindy... 10 Push Ups felt like the 2nd half of Murph!!!
Results
Shawn Brehm ~ 47:50 (BEAST... just flew thru this thing. This guy is a human engine!!!)
Ethan Tonn ~ 40:33 10 Rnds completed and had to goto work!
Mason Mitchell ~ 58:16
Keagan Christy ~ 58:30
Elise Moon ~ 58:42
Logan Felker ~ 59:45
Grace Mitchell ~ 59:57
Connor Bubolz ~ 58:01
Eryn Morrison ~ 63:26
Steph Derringer ~ 64:41 (I think these two loved the running and stairs the most!!!)
Sunshine Broeren ~ 64:56 (I think these two loved the running and stairs the most!!!)
Carter Christy ~ 65:25
Teal Lucas ~ 65:38
Zach Wendt ~ 57:05
Drake Biolo ~ 68:27
Matt Schooley ~ 70:47
Val Tonn ~ 72:13 (11 Rnds... and finishing at home)
Carson Junemann ~ 72:32
Garrett Junemann ~ 71:49 (1st to see Pukie!!! Hit him on Rnd 9!)
Cade Stankowski ~ 74:18
Oliver Nieman ~ 76:30
Carson Derringer ~ 75:20
Justin Pyan ~ 76:00
Brian Daliege ~ 66:40
Lunar Gatez ~ 79:30
Eric Britnacher ~ ???
tb ~ 67:17
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| Before |
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| West DePere Crew 2021 |
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| Appleton East Crew 2021 |
Monday, July 26, 2021
Back on...GAMES WEEK
CF Games begin this week...
Banded Perfect Stretch x 60s ea side
--------------
SKILL-BASED MOVE PRIMER
Every 3m x 3 (9m):
20 Cal Bike (15)
5 BB Back Squats w/ 2s Pause at Bottom
7 Down-Ups (Burpee w/o jump)
--------------
FRONT SQUAT WORK
Every 2m x 6 (12m):
2 x 1 1/4 Front Squat
*start at 65% 1-RM & build appropriately
---------------
CLEAN PRIMER
Every 90s x 4:
5 x Sotts Press
into...
EMOM x 4:
2 x Tall Cleans
-----------------
SLOW PULL PWR CLEAN
EMOM x 8:
1 x Slow Pull Power Clean
1-4 = 65%
5-8 = 70-75%
-----------------
LUNG CAPACITY
For Time:
60 Burpees to a 12" target
40 Thrusters (95/65)
20/15 Cal Bike
E.Moon ~ 2:10-1:59-1:52 / 115-125-135-145-150-155 / PVC / ??? / 10:26
Z. Wendt ~ 1:58-1:53-1:44 / 235-255-275-295-315-335 / 45-55-65-75/95-105-115-125 / ??? / 9:48
tb ~ 2:07-2:11-2:01 / 185-205-225-235-245-255* / 45-55-65-75/95-105-115-125 / SPPC = 165-165-165-165-175-185-185-185 / 13:14
LC
60 @ 5:42 (15@58s / 30@2:15 / 45@3:45 / 60@5:42)
8 -- 8 @ 7:20
6 -- 6 --- 6 -- 6 @ 11:27
1:37 Bike...
Wed 7-21-12
Banded Hams
2-3 minute Banded Scarecrow
----------------
2 Rnds:
15 Ring Rows
15 HR Push Ups
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SKILL-BASED Warm-Up
3 Sets:
30s D/U Practice
15 V-Ups
12 Push Press (115#)
10 Pull Ups (fast & efficient)
----------------
Back Squat
E3M x 5 (15m)
6 @ 65%
4 @ 75%
2 @ 85%
1-2 @ 90%
1 @ 95%
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Max UB Reps @ 83%
------------------
3 Sets for Time:
20 Cal Row (15)
15 Burpees over Erg
60 D/U
15 TTB
20 Cal Bike (15)
3m REST b/t Sets
-------------------
E.Moon ~ BS = 135-155-175-185(2)-200 / 11reps @ 175# / 5:37 - 5:10 - 5:21
Z.Wendt ~ BS = 295-335-380-405(2)-425 / 8reps @ 310# / 5:13 - 5:30 - 6:41
tb ~ BS = 225-265-2895-315-(2)-330 / 5reps @ 290# / 5:37 - 5:13 - 5:49
5:37 (53.3 / 1:30)
13:50 (46 / 1:26)
22:38 (59 / 1:17)
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