Warm-Up ~ on your own. Feidt, JB, & Kate got a head start on MURPH (they ran 800m (I think) with wt. vests...maybe it was a mile, who knows with these clowns!
Pinky & the Brain (CFNE)
Team of 2
AMRAP in 15 Min:
Wall Balls (20#/14#)
60m Farmers Carry (70#/55#)
*Parner is doing WB while other is Farmer Carrying...
**SCORE is Total WB completed!
C2B Work
7 Sets of 9 UB C2B (60s Rest b/t)
Feidt & SimO ~ 298 Total (158/140)
Kate & Des ~ 292 Total (182/110)
JB & tb ~ 234 Total (133/101)
tb was the big CHUMP of the day...just barely getting over the 100 mark.
Need to do Leg Blaster DAILY...This begins the Day After Murph!!!
Wall Ball, Thrusters, Lungesteps, Squatting High Reps are just a weakness...time to get the legs going!!!
ALSO ~ Lets start thinking of the Summer Challenge ~ 2013 was 100 Burpees a Day! The tweets, texts, comments, competition & comaraderie were outstanding...
Something new this year or is this our summer?!?!?!
Post thoughts to comments...LET's BEGIN the conversation!
What would life be if we had no courage to attempt ANYthing?
Friday, May 23, 2014
Wednesday, May 21, 2014
REST DAY?!?!
In a surprise move the programming we follow moved to Wed/Sun rest days...
This is what it use to be, but then with the OPEN, it switched to Thur/Sun rest days.
NOW we are back to Wed/Sun...
BUT, AOWR truly does not rest...there is always activity...
Jb was swimming...
Feidt, Maloney, Oz & Witt were in and did a WOD
5 RFT ~
10 Pull Ups
20 Wall Balls
400m Run
Feidt ~
Oz ~
Kate ~
Witt ~ 28:40
This is what it use to be, but then with the OPEN, it switched to Thur/Sun rest days.
NOW we are back to Wed/Sun...
BUT, AOWR truly does not rest...there is always activity...
Jb was swimming...
Feidt, Maloney, Oz & Witt were in and did a WOD
5 RFT ~
10 Pull Ups
20 Wall Balls
400m Run
Feidt ~
Oz ~
Kate ~
Witt ~ 28:40
Tuesday, May 20, 2014
Fortitude...
"What are we doing today?" ~ JB
"Every minute on the minute, odd is15 Calorie Row & evens are 15 Burpees!." ~ tb
"NO WAY!!!!" ~ JB
"Fortitude." ~ tb
"Don't give me that fortitude crap!" ~ JB
"That's the name of the workout." ~ OZ
"Oh..." ~ JB
May have been the funniest way to begin a day for a while...
FORTITUDE (the Rapids Way)
EMOM x 30min:
odd = 10-15 Cal Row
even = 10-15 Burpees
Oz ~ Row & Box Jumps, Push Ups & Pull Ups
Simon ~ 12 Cal Row & 10 Burpees
JB ~ 12 Cal Row & 12 Burpees
tb ~ 10 Cal Row & 10 Burpees x 1-10min / 15 Cal Row & 12 Burpees x 11-30min
Val& Daliege
4 RFT
30 BJ
15 HPC (95/65)
10 Pull Ups
Val ~ 12:08 / (7pullups)
"Every minute on the minute, odd is15 Calorie Row & evens are 15 Burpees!." ~ tb
"NO WAY!!!!" ~ JB
"Fortitude." ~ tb
"Don't give me that fortitude crap!" ~ JB
"That's the name of the workout." ~ OZ
"Oh..." ~ JB
May have been the funniest way to begin a day for a while...
FORTITUDE (the Rapids Way)
EMOM x 30min:
odd = 10-15 Cal Row
even = 10-15 Burpees
Oz ~ Row & Box Jumps, Push Ups & Pull Ups
Simon ~ 12 Cal Row & 10 Burpees
JB ~ 12 Cal Row & 12 Burpees
tb ~ 10 Cal Row & 10 Burpees x 1-10min / 15 Cal Row & 12 Burpees x 11-30min
Val& Daliege
4 RFT
30 BJ
15 HPC (95/65)
10 Pull Ups
Val ~ 12:08 / (7pullups)
Monday, May 19, 2014
NANCY
Here we go... One week from MURPH and we see some running and squats...
Suprise - Suprise
ALSO ~ It was nice to have OZ back in the fold! Being away from the group stinks...Getting back feels good & gets you sore!
Having Oz back was great!
NANCY
5 RFT ~
400m Run
15 OHS (95#/65#)
Snatch Tech
7 x 1 High-Hang Squat Snatch
EMOM x 14
odd = Back Squat
even = Strict Press
Feidt ~ 14:05 (the engine never quits...it just keeps running & running!!! This guy is a machine!)
Oz ~ 17:05 (@75#)
Simo ~ 14:34
Des ~ 17:05 (65# - Front Squat)
tb ~ 15:20 / 135-135-135-140-140-145-145 / 225#BS & 115#SP
Suprise - Suprise
ALSO ~ It was nice to have OZ back in the fold! Being away from the group stinks...Getting back feels good & gets you sore!
Having Oz back was great!
NANCY
5 RFT ~
400m Run
15 OHS (95#/65#)
Snatch Tech
7 x 1 High-Hang Squat Snatch
EMOM x 14
odd = Back Squat
even = Strict Press
Feidt ~ 14:05 (the engine never quits...it just keeps running & running!!! This guy is a machine!)
Oz ~ 17:05 (@75#)
Simo ~ 14:34
Des ~ 17:05 (65# - Front Squat)
tb ~ 15:20 / 135-135-135-140-140-145-145 / 225#BS & 115#SP
Saturday, May 17, 2014
It's coming...
Murph Challenge
(formerly known as Memorial Day Murph)
ON MONDAY (May 26) we (AOWR) will be performing MURPH or some variant with whomever shows up...
Tentative schedule will be:
8am ~ MUPH: The Protector (before the WOD)
9am ~ Prep for WOD
9:30 ~ GO TIME
Done by 11am...
Cookout/Hangout somewhere in the afternoon
Friday's WOD ~
Warm-Up ~
2 Rnds:
15 Wall Ball
30 D/U
25 Push Ups
30 D/U
Mighty Mouse (CFNE)
For Time:
1000m Row
15 Clean & Jerks (135#/95#)
100 Air Squats
C2B Progression
7 sets of 8 UB C2B (or scaled as needed)
1min Rest b/t
Simo ~ 8:26
Des ~ 12:40 Rx!
Witt ~ 12:59 (@55#)
Kate ~ 8:47
Feidt ~ 9:56
JB ~ 9:16
tb ~ 9:27
TODAY ~ SATURDAY
Warm-Up ~ 10 Min Burpee Practice & One-Legged Burpees
TEAM of 2:
One partner works at a time:
70 Pull Ups
70 Burpees
70 Box Jumps (24/20)
70 KBS (70/55)
70 Box Jumps
70 Burpees
70 Pull Ups
Val & tb ~ 19:10
Conversation...what do you get out of it?
Sometimes it (conversations) may seem to go nowhere. Griping, complaining, naming what is wrong with out any way to fix things...these are USELESS conversations! However, those same conversations can be useful, IF there is some "fix-it" mentality involved.
When you communicate with others (esp. if you are complaining), do you offer a thread of hope? Are you complaining to complain or to find a way to fix things...Everything cannot be fixed, but our actions and thoughts can begin a change in us, which will begin a change in our behavior, which will begin a change in the things that happen around us.
THIS is why it is important to have conversations, especially the tough ones. In everything you do, are you making a positive difference in the world around you?!?!? IF NOT, WHY NOT?!?!
Make sure the people that are important to you know they make a difference in your life! Make sure they know that you take their words to heart, that you HEAR them...That they make a difference in your actions!
AOWR ~ You make a difference when we communicate! Everything we do makes us all better, and our group better, and our community better!
(formerly known as Memorial Day Murph)
ON MONDAY (May 26) we (AOWR) will be performing MURPH or some variant with whomever shows up...
Tentative schedule will be:
8am ~ MUPH: The Protector (before the WOD)
9am ~ Prep for WOD
9:30 ~ GO TIME
Done by 11am...
Cookout/Hangout somewhere in the afternoon
Friday's WOD ~
Warm-Up ~
2 Rnds:
15 Wall Ball
30 D/U
25 Push Ups
30 D/U
Mighty Mouse (CFNE)
For Time:
1000m Row
15 Clean & Jerks (135#/95#)
100 Air Squats
C2B Progression
7 sets of 8 UB C2B (or scaled as needed)
1min Rest b/t
Simo ~ 8:26
Des ~ 12:40 Rx!
Witt ~ 12:59 (@55#)
Kate ~ 8:47
Feidt ~ 9:56
JB ~ 9:16
tb ~ 9:27
TODAY ~ SATURDAY
Warm-Up ~ 10 Min Burpee Practice & One-Legged Burpees
TEAM of 2:
One partner works at a time:
70 Pull Ups
70 Burpees
70 Box Jumps (24/20)
70 KBS (70/55)
70 Box Jumps
70 Burpees
70 Pull Ups
Val & tb ~ 19:10
Conversation...what do you get out of it?
HINT: You get out of it what you put into it
I do not like having conversations that go nowhere. The people that need to ask how your day is, or what is going on in your life only to move to the next topic quickly; those people that have to make some formal greeting, as if that is making stronger bonds... Those are conversations and people I have very little time for.Sometimes it (conversations) may seem to go nowhere. Griping, complaining, naming what is wrong with out any way to fix things...these are USELESS conversations! However, those same conversations can be useful, IF there is some "fix-it" mentality involved.
When you communicate with others (esp. if you are complaining), do you offer a thread of hope? Are you complaining to complain or to find a way to fix things...Everything cannot be fixed, but our actions and thoughts can begin a change in us, which will begin a change in our behavior, which will begin a change in the things that happen around us.
THIS is why it is important to have conversations, especially the tough ones. In everything you do, are you making a positive difference in the world around you?!?!? IF NOT, WHY NOT?!?!
Make sure the people that are important to you know they make a difference in your life! Make sure they know that you take their words to heart, that you HEAR them...That they make a difference in your actions!
AOWR ~ You make a difference when we communicate! Everything we do makes us all better, and our group better, and our community better!
Wednesday, May 14, 2014
Be Strict...Get Strong
Not what everyone wants, but a good workout in the end!
We got better (stronger) today!
Warm-Up ~ On your own
PRESS
5 sets of 1 Rep (across ~ same wt for all 5 sets)
Weighted Chest 2 Bar (mod as needed...strict C2B, kipping, etc)
5 sets of 3 Reps (across)
10-9-8...3-2-1
Strict Shoulder Press (95#/65#)
Strict C2B Pull Ups
For Quality (not time):
10 Hip & Back Extensions
20 GHD Sit Ups
30 Hip Extensions
40 Abmat Sit Ups
Confused about Extensions...See below:
Witt ~ 65# / Banded Pull Up Work / 13:48 (@50# & Mod. Pull Ups)
Kate ~ 16:54 (Purple Band PU)
Feidt ~ 13:07 (strict PU...C2Bish)
JB ~ 14:00 (strict PU)
E ~ 10:43 (strict PU)
tb ~ 145# / +25#DB / 12:02 / 3 Rnds Done
We got better (stronger) today!
Warm-Up ~ On your own
PRESS
5 sets of 1 Rep (across ~ same wt for all 5 sets)
Weighted Chest 2 Bar (mod as needed...strict C2B, kipping, etc)
5 sets of 3 Reps (across)
10-9-8...3-2-1
Strict Shoulder Press (95#/65#)
Strict C2B Pull Ups
For Quality (not time):
10 Hip & Back Extensions
20 GHD Sit Ups
30 Hip Extensions
40 Abmat Sit Ups
Confused about Extensions...See below:
Witt ~ 65# / Banded Pull Up Work / 13:48 (@50# & Mod. Pull Ups)
Kate ~ 16:54 (Purple Band PU)
Feidt ~ 13:07 (strict PU...C2Bish)
JB ~ 14:00 (strict PU)
E ~ 10:43 (strict PU)
tb ~ 145# / +25#DB / 12:02 / 3 Rnds Done
Tuesday, May 13, 2014
Gashed
Seemed like a nice WOD when we started. Then it took a bite out of us (val)...
For time:
800m Run
30 Burpee Box Jumps (30/24)
800m Run
800m Run
30 Burpee Box Jumps (30/24)
800m Run
C2B
7 sets of 7 UB reps (40sec rest b/t)
7 sets of 7 UB reps (40sec rest b/t)
JB ~ 11:36 / done...7 sets
Val ~ gashed on 26th box jump
Now w/ 16 stitches
tb ~ 12:30 / done...10 sets
Val ~ gashed on 26th box jump
Now w/ 16 stitches
tb ~ 12:30 / done...10 sets
For your viewing pleasure... freaked me out in the beginning but by the time I got to the Walk-In I was over it.. yeah.. don't judge my legs.. smooth and soft has never been in my description. But I am sad that it looks like chicken skin... :(
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