It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Monday, May 12, 2014

Bode

CFNE owner and programming genius has a boy named BODE

It is his Birthday...So here is his B-Day WOD

Bode
12 RFT
5 HSPU
11 Power Snatches (95#/65#)

Clean & Jerk
A) Quickly work to a HEAVY Double (drop from the top...not TnG)
B) 3x3 w/ TnG

HBBS (High-Bar Back Squat)
A) 6x2 w/ 3sec Oly Pause at the bottom
B) 4x4, across

Maloney ~ 26:26 (5 HSPU, 5 Snatch, 5 Pull Ups)
Des ~ 26:21 (@45#)
Witt ~ 25:13 (@45# / Regular Push Ups)
Feidt ~ 23:48 (9Rnd...then had to go)
Britt ~ 30:47
tb ~ 24:48 / 185# / 3x3 @ 165 (then went for another Heavy Double @ 205# & GOT IT!) / 
225-235-245-255-265-275 (Oly Pause Squats) / 4 x 4 (@255)

Catchin' UP

Friday 5/9

For Time:
21 Pwr Snatches (115#/80#)
21 Bar Burpees
15 OHS (115#/80#)
15 Bar Burpees
9 Squat Snatches  (115#/80#)
9 Bar Burpees

We did this wrong...we did lateral burpees... Google Bar Burpee... Would have been tougher...
Oh, well...

Witt ~ 12:42 (@45#)
Kate ~ 10:25 (@65#)
Feidt ~ 10:33
JB ~ 9:08
tb ~ 8:15

These two did REEDER (In memory of Alex Reeder)

STAN ~ 35:05
Frank V ~ 35:35

SATURDAY ~ Britt & Desi Moving Day!!!

Warm-Up Run...Partner Carry some bags to Britts House ~ Run Back

Work thru 2-3 Rnds:
7 Hang to L-Hang (Reverse Grip on bar)
7 L-Hang to Toes to Bar (Reverse Grip on bar)
7 Toes To Bar (Reverse Grip on bar)

10 Minutes of Cindy (5 Pull Ups-10 Push Ups-15 Air Squats)

Des ~ 6 Rnds
E ~ 10 + 6 Push Ups
Feidt ~ 10 + 10 Push Ups
Britt ~  10 + 6 Push Ups
tb ~ 10 + 6 Push Ups

THEN we moved some heavy stuff to Britt & Desi's HOUSE

Sunday, May 11, 2014

The Extra Stuff..

You know.. all the ideas, the side notes, the lists, lots of lists.
We have them.  Some of us have more than others, but they are there.. waiting for us to begin.

We all keep them in different places.  Stacks, piles.. pushed in purses, backpacks... on the fridge, the computer.. and some of us lose them, yet we continue to add on the extra stuff.

Some of us have unbelievable ideas as our 'extra stuff'.
These ideas start as a thought, evolve into a conversation, and depending on the outcome- stay a conversation or manifest.
There was a post:
It's not about the ideas.
It's about making ideas happen.

Things can become intense... what you thought would be enough time, turns out being no time at all, with days being beyond full, sectioning off parts of the day to accomplish the needs and setting aside the wants, the ideas, for the time being.  We imagine the time will eventually be there, but after some weeks, we just make it through barely noticing the ideas we had because the job has to get done and you signed up to do it.... but what about your idea.
You know, the one that you felt something for....
Ideas you make happen don't take up all your time, they make time feel as if it is endless.
Love, passion, enthusiasm, motivation, spirit, joy... it all exists when you start making your ideas happen.

Think about what you have to do, what you want to be a part of and what you feel you can make happen.  Take the time.  Reflect.  Go through the things, the piles, lists.. clean some things up and throw some things out.  It's time to start making our ideas happen... not just wait for there to be time.  Make the time & make it count.

Wednesday, May 7, 2014

Day Late and Short...

yesterdays WOD

Sugar Daddy (CFNE)
21-15-9
Deadlift (225#/155#)
400m Run

Muscle Snatch ~ Get to heavy set

STAN ~ 7:50 (185#)
Val ~ 9:48
E ~ 8:17 (185#)
tb ~ 9:57 / 145#

Today's WOD

JB had some monstrous wod planned and Kate and Feidt did that with him...

Des & Witt may have done this:

5RFT:
200m Run
40 D/U
10 KB Swings (70#/55#)

I had to get FB stuff & sub stuff ready to go...so I bailed on the WOD!
WEAK EFFORT...and I do not feel good about it!!!

Monday, May 5, 2014

Filthy...Dirty...Grimy...Soiled

Filthy 50
50 Reps for time:
Box Jumps (24/20)
Jumping Pull Ups
KBS (35#/25#)
Walking Lunges
K2E
Push Press (45#/35#)
Back Extension
Wall Ball (20#/14#)
Burpees
D/U

EMOM for 6min:
7 Unbroken C2B Pull Ups (scale # or type as needed)

Kate ~ 26:14
Feidt ~ 26:00
Witt ~ 26:50 (Dirty 30! / 60singles)
JB ~ 27:30
Des ~ 27:50
Ethan ~ 26:45 / 7-7-7-7-7-7 (Reg. Pull Ups)
tb ~ 26:50 / 7-9-7-9-7-9 (kipping)

Being gone this weekend for the Jigsaw SUCKED!
Missed the TEAM!!!
You guys are Great!

Sunday, May 4, 2014

Jigsaw 2014

The first ANYthing Once tradition began in 2009 and 6 years later we still have what it takes to make a great day for our crew... That is right, Pirates invaded the grounds of Red Sand Beach on Lake Wazeecha and had even the little lady with gray hair yelling: You guys are awesome, this is so fun!

Traditions are hard to get going... enthusiasm gets the ship moving but really it is the dedication of each crew member to make this event we support worth it each year.
This was Kate's first time to participate... her and Rachel were the new members in Jigsaw this year.  Kate was excited, this open spring season has given her some time to really do some things she enjoys, which is extremely important and I am pretty sure she won't be taking on a spring season for a looong time to come just so she can get in and run Jigsaw!  Rachel gave JB a run for his money- kept him on his toes.. JB & Feidt led the way in the obstacle stops.  

Our celebrating after is just a good way to spend some quality time together & relax... with awesome conversations, lots of laughs, a few challenges, a surprise stop in from the Nelson's... (had to run to a neighbor and get some sugar, pretty much gave Denny a heart attack when I yelled HEY as he was fixing the light on his bike.... but they headed over before their date!) and the Pirates theme went out the door completely when we got the ukelele and guitar out and started our rendition of the lion sleeps tonight!- ALL Pirates have a Ukelele- NOT!

Here are some photos & videos from the day!


 Gathering after...




Challenge: Push prius from parked spot to end of the driveway.... Jacob breaking was totally not a part of the challenge, just an added bonus.


Challenge: Leg wrestle the person on your left.  (her hip did not 'pop' out)




Serenade?!?!  Yes!  (Wood loves this!)... Pretty sure our neighbors would have a few things to say if this happened often!!



The '30' activity: thx DD

My favorite one that applies to ALL OF US:  'Every morning when I first wake up, I HATE how I feel- my age that's for sure!)  Then I meet up with you and the crazy folks we associate with and I feel younger and better than ever!  AGE is truly only a NUMBER!  Young at Heart Forever!' - K.Maloney



Friday, May 2, 2014

Happy Birthday VAL

Bad day for a Late Blog...

BUT...

HAPPY BIRTHDAY to VAL...
Guess how old she is...
Pre-WOD
Warm-Up ~ 
30 Air Squats
30 Lungesteps
30s of stretches (you choose)
30 Reps of any other exercise you want!

3 Rnds for Time:
400m Run
10 Front Squats (185#/135#)
50 D/U

EMOM x 10min:
Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

EMOM x 7min:
Unbroken C2B Pull Ups

Redd ~ 18:15 (115#/100singles)
Witt ~ 18:03 (55#/100s)
Des ~ 14:45 (85#)
Val ~ 15:29 /
E ~ 13:45 (135#/100s) / 6 strict PU (UB)
Oz ~ 17:47 (165#)
JB ~ 12:00
Britt ~ 12:30 (2 Rnds @ 165#)
tb ~ 14:30 / 135-145-155-165-165-165-185-185-185-185 / 7 min Complete w/ UB C2B
Post-WOD...recovered!


Jigsaw tomorrow with an amazing CREW!!! Literally...
Look for Pirate Pics later this weekend!
Wish I could be there!