KetchUP

"I am going to catch you!"

Arrogance...cockiness...pretentious...egotistical ?!?!?!?!
Mabye so... Maybe none of the above...
Depends on the individual saying them & depends how you take it!

Scary/Intimidating words when they are directed at you...
Some people choose to use these words as motivation...
Some people choose to crumble if these words get directed at them...

In any case...it is the fact that you can CHOOSE. 
Know that in THIS group...NO ONE is calling someone out b/c of arrogance (IMO).
If crossfit/WOD's do ANYthing for you...It should be this... CONFIDENCE in yourself! Overcoming fears and trying new things!  Words cannot change who YOU are or HOW you act!

Be better than yourself, be better than you were yesterday...that is all you have to worry about! But when you start to be better, others are going to use you as their motivator as well..."I am going to catch you!"

Baseline ~
10 Push Ups
10
10 Thrusters
20 Standing Lunges

For Time ~ 10 DB Manmakers*
1 Manmaker = Push Up, Rt Arm Row, Push Up, Left Arm Row, Squat Clean Thruster, Lunge Lft Leg, Lunge Rt Leg...begin #2

KetchUP!
21-18-15-12-9-6 For Time:
Hand Release Push Ups
Swings (55#/35#)
Wall Ball
Supine Pull Ups (Supine Row)
Walking OH Plate Lunge (45#/25#)

Val ~ 15:40 (thru 15)
Bertag ~ 24:50
Simon ~ 25:58
Feidt ~ 26:23
Des ~ 26:36
Red ~ 27:38 (thru 15)
Britt ~ 27:39
STAN ~ 23:45 (35# swing / 25# Lunge)
tb ~ 24:22

ShredFest Elite 1&2

Taken from Ozark Mountain ShredFest...sort of...
Here is the page of the first 3 WOD's...We just performed #1 & #2 & did not put the cap on the WOD!


Baseline:
Tabata Mash-Up: Push Ups & Pike Sit Ups

Warm-Up ~ 
Burgener Warm-Up
3 x 5 ~ Tap-n-go Cleans (increase wt 10-20# each set) take some rest b/t sets

ShredFest WOD #1 & #2
In 6 min...establish a 1 RM Clean...
@ the 6min mark continue with:
4 Rnds for Time:
4 Cleans (205#/125#)
8 Box Jumps (30/24)
12 Pull Ups

Kate ~ 115# / 18:08 (95/Puprle)Des ~ 125# / 17:25 (95/purple)
El Tigre ~ 205# / 18:04 Rx
Britt ~ 225# / 20:56 (185#)
Feidt ~ 205# / 17:49 (185#)
Val ~ 160# / 16:37 Rx
Simon ~ 200# / 20:11 (175# - 1 / 155# - 3)
tb ~ 235# / 16:07 Rx

Deadlifts?!

Baseline:
OTM for 6 Min:
3 Power Cleans
3 Front Squats
3 Jerks
* Choose your weight...

3-5 Rnds For Time:
30 Wall Balls
25 Hand Release Push Ups
20 Pull Ups
* If you complete the 3 Rnds in under 12:00...continue with the 4th Rnd!
**If you complete the 4th Rnd in under 16:00...continue with the 5th Rnd for total time!

El T ~ 18:28
Kate ~ 26:30 (4 Rnds + purple band) / 3 Rnds approx 16 min
Feidt ~ 15:47
Des ~ 15:28 (purple band) & did an extra RND w/ Kate...great teammate
Val ~ 15:21
Britt ~ 14:56
tb ~ 13:54

Couple of Items worth mentioning...

UW-OSHKOSH Titans Football in the "Final Four" vs. St. Thomas
@ St. Thomas = Road Trip Tomorrow

Crossfit Games Open Announced...link
Get Ready!!! We need to have some people entering...
If you want to do the Open WOD's...You need to enter!!!
No "Just seeing how I would have done!"
You are either IN or OUT

ANYthing Once!

Elizabeth

Time for a STORM (or just a girl)...whichever why you look at it it was destructive!

Warm-Up and Flex (on your own)

In 12 Minutes Establish a 1RM in Ground-to-Shoulder (Clean)

Then...

Elizabeth
21-15-9
Squat Clean (135#/95#)
Ring Dips (Dips)

Lil Red ~ Work Hang Cleans / 17:43 (65# HSC & purple)
Simon ~ 195 / 11:10 (115# / purple)
Feidt ~ 215 / 10:45
El T ~ 215 / 10:25
Des ~ 135!!! / 15:30 (Rx #...so proud of you! & purple band)
Kate ~ 130!!! / 14:25 (Rx #...Awesome work...stronger than you think & purple band)
Britt ~ 225 / 12:31
tb ~ 225 / 10:25

Good stuff today people!  Des & Kate BOTH went for it with the Rx weight of 95#...It was great to see! Bertag went thru a "strength" workout without complaining...also great to see!
Keep up the good work

SAVE-THE-DATE

12 Days of Christmas is scheduled for Saturday, Dec. 22nd!!!

Time to be determined...AM sometime!

Don't let your meatloaf

Another good day...

Baseline:
5-10 Min of Dynamic Stretching (work out the tight spots)

WOD ~ Don't let your Meatloaf
4 Rnds of Intervals + 2 Min AMRAP (22 Min Running Clock)
5 Minute Interval of 400m Run + 40 D/U (remaining time is rest)
Record EACH interval separately...
@ the 20 Min Mark, perform 2 Minutes of Max Rep Swings (70# / 55#)

Britt ~ 1:57 / 1:54 / 1:59 / 2:05 / 22
Val ~ 2:30 / 2:33 / 2:43 / 2:55 / 32
El T ~ 1:49 / 2:00 / 2:07 / 2:04 / 45 (55#)
Simon ~ 2:59 / 4:00* / 2:27 / 2:47 / 30 (*switched ropes)
Lil Red ~ 3:50 / 2:50 / 2:47 / 2:42 / 25 (35# & 60 Singles)
Des ~ 2:32 / 2:28 / 2:33 / 2:25 / 28
tb ~ 2:03 / 1:57 / 2:07 / 2:08 / 35 

3 x 10 Minutes

Baseline:
EMOM for 10 Minutes:
1 Rnd Snatch Complex
(1xSnatch-Grip DL, 1xHang Power Snatch, 1xSquat Snatch @ approximatly 75% 1RM Snatch)

WOD
AMRAP in 10 Minutes:
10 Snatches (95# / 65#)
10 Hand Release Push Ups

Immediatly followed by
1, 2, 3, ... 8, 9, 10 Reps for Time:
Thruster (95#, 65#)
Bar-Facing Burpees

El Tigre ~ 7+4reps / 15:35
Des ~ 4+7reps / 17:45
Tyler A ~ Form / 16:30
Feidt ~ 6 Rnds / 16:51
Simon ~ 5+2reps / 15:00
Britt ~ 5+6reps / 19:40
Val ~ 6+11reps / 5min thru 5 rnds (work)
tb ~ 7 Rnds / 18:33

Just Awesome!

We get to do lots of great things, everyday.

This day was one of my favorite days.

Not only do we get to look like this...

But then we feel like this...

This was the best way to celebrate.

Good Work everyone.