BREAK - U

Some of us are taking a Break...Spring Break...
Some of us got Broken...
All of us hope everyone enjoys themselves...
Did not seem like it was going to be as intense as it ended up!


Warm-Up ~ 
30-20-10
BB Thrusters (45# / 35#)
Sit Ups (your choice...Abmat, Pike, Crunch, etc)
& 400m Run b/t the sets


Warm-Up is just that...work at a good pace, but not quite WOD/Intensity Pace...
This is not the competition...It is to "get ready" / "prepare" for the WOD...


SPRING BREAK 2012 brought to you by USCROSSFIT


3.26.12
400m Run
21-15-9
Deadlift (185# / 125#)
Burpees
400m Run


Syd ~ 10:40
Krommy ~ 10:41
Feidt ~ 14:00
Desi (125#) ~ 13:03
tb ~ 11:36


Britt ~ 11:24 on Tuesday


Great Workout by all...Syd was feeling sick again post-wod... He should have!  Had to push it hard for the last 400m to keep Krommy from catching him.  He had to have Lactic Acid pouring thru his system after this destroyer!
As I rounded the corner to the back circle, these two were just finishing the circle...Syd w/ 100m to go and Krommy only about 5-10m behind him...It was going to be a race...
Syd remained the victor


My thought was this, "I am glad that is not me!" I was hurting bad enough...Having someone to push you at the end of this one would have been tough...


Self-conversations when someone is there at the finish go something like this:
If he passes me before "X" there is no way I can compete/stay with him!
If I can just stay ahead of him until "X" I should be able to beat him!
Come On you WEAK-TIT...Get moving, he is going to catch you!
Where the F#@& did he come from...How slow am I!
You Son-Of-A-Bitch...How did you do that!


That last comment is usually what I am thinking when HEPP works out with us!
He is a man among boys!

7am WOD for Tuesday

Monday Notes

Bertagnolski ~ 

In the great northwoods...

8 Mile Bike Ride to Lake Superior (downhill most of way)

8 Mile Bike Ride back (uphill most of way)  Bet he is looking at a new bike this week... :)

tb ~ 1-10-1 of Breathing Burpees (100 Total Burpees)

1 Burpee, 1 Deep/Slow Breath, 2 Burpees, 2 Deep/Slow Breaths, etc.

You can breath as much and however you need during the burpees, just that Rest will be same amount/# of Breaths as Burpees.

Amazingly got 8:57 for a time...  That is awesome.. 

The other day I did 10 sets of 10 Burpees starting each on the minute and it seemed a lot harder than today...Funny how it works...

Work more with Breathing Lifts/Exercises as the Week/Month move forward!

Val & Ethan ~ Having a Great Time in the Grand Canyon/AZ hopefully!
10mi hike from the base of the Grand Canyon, Phantom Ranch to South Rim via Bright Angel Trail.
6:23am left bridge over Colorado River
11:45 hit rim
5hr 22min = 4360 ft elevation in 10mi.
Best time yet and still was able to stop and rest... rained in the canyon when we started out and it was amazing!  The desert comes alive when in rains.... color is everywhere and the smell of the landscape is crazy! Leaving early allows more alone time and this place is my favorite place in the world!
Makes you think about what you really want to do while you can..  we met three (older, like over 60) women at dinner and one was saying to the other how she hopes she feels she can make the journey out (E and I were puzzled, is there another way?! mule?)... Definitely defined a lot of my views on life at the moment:  I don't want to be doing all the greatness at 60, hoping we are able to 'make it out'.  Would rather be going crazy with grandkids while my kids are dominating the Appalachian Trail.  LOL... that's a thought, babies..lets face it everyone is having one!!!, then a flashback of our flight to AZ and a crying baby across the aisle with E's look of 'No Way' comes to mind.  Everyone else can have them :)... GO GET'EM people!!
Doing Tues Warm up today & 21.15.9 DL/Burpee without the run... the calf muscles feel like they are ready to explode today!  
GO SYD.. always reliable for a nice sounding upchuck!  Love it!  Pretty much the funniest person to WOD with!