ONE Fun WOD

Warm-Up: Jog 150m Forward, 150m Backward, 150m Forward
10 Pass Thrus, 10 Step Overs
Tabata Mash Up ~ Bridge Hold & Push Ups

30 What?!
2 Rnds For Time:
30 Deadlift (135#)
30 Pistols (divide reps as needed between legs)
30 Burpees
30 Pull Ups
* Modify Pistols as needed...Rolling, Seated, Holding Bar, Rx

Finisher (crossfitgymnastics):
30 Perfect Reps of:
Handstand Touch & Go

Have Fun...Enjoy...Get Fit!!!

El Tigre ~ Did not finish first, so he will not record his time!
Britt ~ 22:12
Syd ~ 17:55 (seated pistols)
Feidt ~ 22:59 (seated pistols)
tb ~ 22:25
Hansen ~ 17:45 (seated pistols)
Fiegel ~ 19:48
Elgersma ~ 13:45
Biba ~ 19:50 (seated pistols)
Smith ~ 22:30

March is almost HERE!

Tuesday starts a new month....  MARCH!
March is a great month with lots going on- March Madness, warmer weather, St. Patrick's Day (you may need to come to Fox Lake for this), canoacopia/bike-o-rama, registering at your local CSAs for summer produce, and the start up for events!

We are participating in one event this month~

Fight for Air Climb- Milwaukee- March 19th

Some things to keep in mind are the other events that we are taking part in- the goal is possibly one per month.. Which have been scheduled through May and Toughmudder in July.  Come June it would be great to find something other than running- maybe a bi-athlon or a bike race. 
REMEMBER-
Bring your friends along!  Or if you are interested in coming don't hesitate to ask!  I (val) am a little overwhelming, E would say I scare others at first, but I just get really excited to meet new people (or to see old friends in that case)!  It is awesome to see how many people have turned to events and look forward to them in the summer... such an inspiring thing- so be influencial on those around you!  View it as a time to socialize and get out and have fun with a couple other thousand people for some of these events...  

If you have trouble signing up for events under our team-  ANYthing Once
here is who you should talk to:
Lung Climb- Tara R
Toughmudder-  TB
Crazylegs- individual
Cellcom Half- individual~  unless you have signed up previously, this race is now closed for registration.

Happy Sunday!  Having a ROAD TRIP starting tomorrow 8am- will be working out on the beach come Tuesday-  Thinking this may be the last whoRA for my 20's with everything going on in our lives.. so no better time than the present- right!  E is watching the animals and working hard... how lucky am I!! 

Here is to another great week of pushing yourself and working on your fitness!

Saturday Pears

Well...Another week down!  Val ~ Great job on yesterdays workout...You were right to use no momentum for the shoulder press...Goodmornings were very tough for the last couple sets...Feeling it today!

Randy would be a tough one w/o boxes to touch the bar to...otherwise it is a bit to low...Great Work!!!!

Today is with partners...

Warm-Up on your own!

Opposing Ladders (from Practice Crossfit)
Grab a partner...
10-1 & 1-10 of the following:

Swings (55#)
HSPU
Burpees
Wall Ball

One partner starts with 10, the other with 1 of the exercise, then 9 & 2,8 & 3 and so on...until the first person reaches 1 and the second partner reaches 10.  After the first exercise is finished, move on to the next going the opposite direction (if you ended with 1...start you next exercise with 1...ended with 10...

Tough WOD

Hepp & Syd = 38:03
tb & Reeder = 38:39

HSPU were BRUTAL!!!!
Hepp & tb started swings & Burpees @ 10
Syd & Reeder started HSPU & Wall Ball @ 10...definitely the tougher way...finishing 10 swings going into 10 HSPU, finishing 10 Burpees going into 10 Wall ball!

Some weekend motivation:

Good Week of PRACTICE...

FRIDAY

It's in your moments of decision that your destiny is shaped.

Choose now. Choose well.

~ Anthony Robbins ~

Warm Up: 400m Run / 2 Rnds ~ 3 Skin the Cats (alt. 5-10 Pass Thrus) & 30s Squat Sit w/ 45# Overhead

Workout:
5 Rnds...for completion!
3 Shoulder Press
10 Good Mornings
~ 1 Min Recovery b/t sets

After 3rd Shoulder Press Perform 10 Goodmornings with the same weight...
If you cannot make 5 rounds, record the round you failed on...
Select a reasonable weight...Press will limit some, Goodmornings will limit others...

RANDY
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member
who was killed February 6 in the line of duty.
Our thoughts and prayers go out to Officer Simmons' wife and two children.
First Posted @ crossfit.com on 2.13.08
For Time:
75 Power Snatches (75#)

Results = Wt (Rnds) / Time for Randy
El Tigre' ~ He cannot remember to write down his times...worse than the kids
Britt ~ 105# (5 Rnds) / 6:03
Syd ~ 115# (5 Rnds) / 6:29
Feidt ~ 135# (5 Rnds) / 6:35
tb ~ 135# (5 Rnds) / 6:46
Hansen ~ 125# (5 Rnds) / 5:54
Reeder ~ 125# (5 Rnds) / 6:31
Fiegel ~ 135# (5 Rnds) / 4:35
Elgersma ~ 135# (5 Rnds) / 5:28
Biba ~ 105# (5 Rnds) / 7:52

Practice Crossfit...

Warm-Up: 400m Run / 15 Med-Ball Cleans / 5 x 3 Push Ups on Bars (see Pics)
5 Min Work: Skin the Cat (on Pull Up Bar), Pass Thrus, Scorpion Stretch

FGB Style (1min Work @ each Station / 3 Rnds)
Front Squat (155#)
Dips
Bent-Over Row (95#)
Swings (55#)
Lungewalk
1 Min Rest b/t Rounds

Perform for TOTAL Reps...keep track of reps each round as well...

El Tigre' ~ 105/100/92 = 297
Britt ~ 93/89/92 = 263
Feidt ~ 97/87/76 = 263
Hepp ~ 110/85/81 = 276
tb ~ 110/97/82 = 279
Hansen ~ 93/90/83 = 266
Fiegel ~ 109/102/80 = 291
Reeder ~ 100/80/79 = 259
Elgersma ~ ??

Photos by Sarah Corry
...thanks!

HERE we GO...

Warm Up ~
2 Min of Jump Rope Work (singles, doubles, single-leg, alternate, both...Mix it up for 2 min)
2 Rnds ~  20 Swings (35#), 15 Back Extensions, 10 Push Ups

PRACTICE & Read "Live Starved" and comment
4 Rounds for Time:
20 D/U
13 Box Jumps (24" / val=20")
10 SDLHP (95# / val=65#)

AFTER...

Paleo Chair (squat sit) for 10 Minutes and accumulate as much time as possible...
You may move feet closer and further, but if you stand or take a knee to relieve yourself from any aches/pains...do not count that time
Taken from MOBILITY WOD

Just for Fun...
10 Minutes of Forward Roll, Backward Roll & Handstand Work

El T ~ 7:30
Britt ~ 6:35
Feidt ~ 10:17 got D/U...Nice work!
Syd ~ 9:59
tb ~ 7:05
Hansen ~ 6:19
Reeder ~ 6:19
Fiegel ~ 7:06
Bibba ~ 8:33

Two-Fer Tuesday

Warm-Up: 1/2 Mile Run
2 Rnds ~ 6 Spiderman Push Ups, 12 Body Rows (Horizontal Pull Ups), 15 Air Squats

Bulgarian Split Squats (One Legged Squat w/ back foot up on bench/boxes for stability)
5-5-5-5-5

A) Death by Pull Ups & Push Ups...Start with 2 Pull Ups & 2 Push Ups then add 1 rep to each every minute on the minute...Break up reps as needed... When you fail at one, continue with the other until failure...

REST 1 Min

B) Perform the same TOTAL number of Pull Ups and Push Ups that you did in "A" for Time.
(ie. if you made it to 10 Pull Ups (54 Total), then went to 18 Push Ups (170 Total), you will do 54 & 170 with any reps scheme you wish...Fastest time!)

thanks to Practice Crossfit for the WOD!!!

Many did not finish the WOD due to school starting...
Squats / Pull Fail / Push Fail / Total Pull Ups & Push Ups / Time

El Tigre' ~ ?
Britt ~ ? / 11 / 17 / 73+152 = DNF time for school
Feidt ~ ?
Syd ~ ? / 10 / 12 / 54+77 = DNF time for school
tb ~ 155# / 12 / 18 / 77+170 = 15:16
Hansen ~ 115# / 12 / 19 / 77+189 = 17:30
Fiegel ~ 155# / 12 / 19 / 77+189 = 20:30
Reeder ~ 155#/ 9(+7) / 20 / 51+209 = DNF time for school

SNOW DAY

We had a snow day in Wisconsin Rapids today... Actually all of Central Wisconsin had a snow day...

What popped up on CFJAX? A strength WOD!  Bertagnolski's arch enemy...  We caved, gave in, granted Jacob his wish and performed a different WOD... Never fear, there will still be a strength day this week, maybe two...we will see...


Warm Up: 2 Min of SDLHP w/ 35#
Burgener Warm-Up w/ 45# bar
2 Rnds ~ 10 Burpees & 10 Jumping Pull Ups

Bertagnoli's Wish
AMRAP for 20 Min (Practice CF):
50 Air Squats
12 Deadlift (155#)
9 Hang Power Cleans (155#)
6 Push Jerk (155#)
*everytime you put the bar down during your 12, 9, 6, you will owe 2 Burpees before starting the next round!  So, if you put the bar down after 12 then after 9 you will owe 4 burpees before beginning the 50 air squats...The goal is to do 12, 9, 6 unbroken...I do not believe ANYone achieved this today!

This was quite a WOD... Calling 50 Air Squats Rest is an oxymoron...but it was the only rest possible!
Hansen & Jacob really got after it!!! The rest of us just hope to be like them!!!

El Tigre ~ 4 Rnds + 25 Air Squats
Britt ~ 4 Rnds + 30 Air Squats (135#)
Feidt ~ 3Rnds + 46 Air Squats
tb ~ 4 Rnds + 21 Air Squats
Hansen ~ 4 Rnds + 4 Hang Power Clean
Reeder ~ 2 Rnds + 50 Air Squats

Fun Finish: 3 x 45s Bridge Holds w/ 1 min Recovery b/t
* put feet up on 6-12" box to make it a bit easier to hold...

Friday...SUCKFEST

2/18/11

Warm-Up ~ 2 Rnds: 10 Jumping Jax / 10 Wall Ball / 10 Box Jump
Mobility WOD 175
Kettlebell on Ground / Band on Bar / Band Around Elbows

WLG (from JAX)
For Time:
15 Thrusters (135#)
30 Strict Pull Ups
21 Thrusters (95#)
42 Pull Ups
36 Thrusters (65#)
72 Jumping Pull Ups

Finish w/ 10 Minutes of Forward Rolls, Backward Rolls & Kick to Handstand (http://www.gymnasticswod.com/)

El Tigre' (6-2/210) ~ 18:23
Britt (6-0/155) ~ 23:04 (115/95/65)
Feidt (6-0/210) ~ 27:53 (Green/Purple/Jmp)
tb (5-10/192) ~ 25:42
Syd (5-8/185) ~ 23:54
Hansen* (5-11/170) ~ 21:02
Fiegl* (6-2/212) ~ 25:47
Reeder* (6-1/210) ~ 29:16

Great turnout...even better WOD!!! Suck factor was huge...No air...burning biceps...fantastic work...
Sugar back in diet for last few weeks has hurt performance...I am going to go back and eliminate the sugar as much as possible!!! No candy/cake/ice cream in the evening, for sure!

Warming Up



Great Work Val!!!

Great Job yesterday Val!!!  Suckin' air is exactly what that WOD felt like
24" Box Jumps = STUD!  Keep it up...

Thursday 2/17/11
Warm Up: Burgener Warm-Up
Max Double Unders...then...10 or less = 2min of single jumps, 20 or less = 1:30m of singles, 30 or less = 1m of singles, 40 or less = :30s of singles, 50+ = Congrats...
This was to get us to work on D/U...Focus and tech...

1-2-3 Skin the Cats...then...1-1-1-1-1 Negative Muscle Ups (get to top of Muscle Up and let yourself down as slow as possible)

DEATH BY 10 Meters

Mark off 10 meters... on first minute, run down 10 meters, on second minute run down touch the line run back, on third is down-back-down, etc
MUST TOUCH LINE W/ ONE HAND AND FOOT

Record highest minute compeleted and TOTAL Meters...
so if you complete 10 min you have 550 meters, but if you complete 10 and run 9 more on the 11th minute...10 is your highest minute completed, BUT you have run 640 meters...

ENJOY...

Britt ~ 16 / 1520
Feidt ~ 12 / 780
Syd ~ 13 / 910
tb ~ 14 / 1190 (w/ 20# Vest)
Hansen ~ 14 / 1190 (w/ 20# Vest)
Reeder ~ 14 / 1190
Fiegel ~ 12 / 900

Wednesday = WITTMAN

Wednesday WOW...

Warm-Up: 400m Run, Pass Thrus (shoulder dislocates)
2 Rnds ~ 10 Ring Push Ups (Clappers), 10 Squats, 10 Swings, 10 Hollow Rocks

WITTMAN
7 Rnds for Time:
15 Swings (53#/ 35#val)
15 Power Cleans (95#/ 65# val)
15 Box Jumps (24"/ 20"val)

Unbelievable for the times on Crossfit & Jax Germans!!!

El Tigre' ~ 22:50
Britt ~ 24:42
tb ~ 25:48
Hansen ~ 23:08
Reeder ~ 22:59
Fiegel ~ 20:23
Biba ~ 25:15

Lower back was numb the entire WOD!!!  Need to work box jumps and lungs!

Have A Great Day...JERK!

1 Rnds ~ 150m Run, 10 OHS, 10s Sampson Stretch, 10 Pull Ups, 10 Dips, 10 GHD Sit Ups, 10 GHD Back Ext.

Then... 1 Minute Handstand Hold against Wall

Behind the Neck Split Jerk
7 x 1

then...
For Time:
30-20-10 Med Ball Cleans (make sure ball touches ground and get to full squat on each)
10-20-30 Clapper Push Ups
(30 Cleans, 10 Clappers, 20 Cleans, 20 Clappers, 10 Cleans, 30 Clappers)

El Tigre' (6-2/210) ~ 250 / 6:55
Britt (6-0/155) ~ 205 / 6:31
Feidt (6-0/210) ~ 225 / 7:04
tb (5-10/192) ~ 250 / 6:32
Syd (5-8/185) ~ 225 / 7:39
Hansen* (5-11/170) ~ 185 / 5:37
Reeder* (6-1/210) ~ 205 / 6:57

V-Day

Valentines Day or Val visiting LHS...Take your pick!

It was good to see Val and talk...Friendships & Family...those are the things that are truly important in life.  Valentines Day just give you the chance to tell the most special person what they mean to you...

We are fortunate to be able to go thru WOD's with the group we do have...Dynamics have changed over the years & months...But we never realize how important it is to have one another until things change...  Make sure you are always working on keeping your relationships with others strong!

Warm Up:
10 Bridge Ups / 16's on BB Court / 3 Rnds ~ 5 Forward Rolls, 10 Air Squats, 15 sec. Handstand Hold (on wall if need be)

Valentines Lover
AMRAP in 20 Min:
15 Hang Power Clean (115#)
Air Squats
400m Run
With both partners working, one will perform 15 HPC while the other accumulates as many Air Squats as possible, then switch...Run 400m together... If one person runs faster, partner must wait until other partner is done running...

Total Rounds and Total Air Squat Reps are Score...

Syd & Reeder ~ 5 Rounds - 277 Air Squats
Feidt & Britt ~ 5 Rounds - 262 Air Squats
Hansen & El Tigre' ~ 6 Rounds (-400m Run) - 250 Air Squats
tb (on own) ~ 5 Rounds - 119 Air Squats (time it took to do 15 HPC is what I used to perform AS)

hOLY Max

What a week...this week has proven to be a bit more taxing than past... WOD combos, coming off a little cold...whatever, it feels good to be sore & achey (the good way)...You know you are alive and working at things...

Flexibility has been going well this week as well...Just jumping into hurdlers stretch, using the pain ball and bands at various times thru the day are ways to sneak flexibility/mobility into your daily routine!

Warm-Up:
25 yds each ~ Bearcrawl, Lungewalk, Crabwalk
12 Swings (35#), 12 Pull Ups, 12 Pass Thrus
4 Rnds ~ 2 Bridge Ups, 2 Skin the Cats

OLYMPIC LIFT MAX
Warm-Up Snatch / Clean & Jerk on your own 2-4 sets then work the 3 Max Sets...

Snatch 3 x 1
Clean & Jerk 3 x 1


Snatch + C&J = Total pounds baby, pounds ... Jerky Boys reference
Britt (6-0/155) ~ 147+192 = 339
tb (5-10/192) ~ 172+232 = 404
Hansen* (5-11/170) ~ 157+207 = 364

3 Rnds of:
30 K2E / 21 G2O (95#)
Syd performed this for completion rather than risk another MAX DAY...

FANTASTIC FRIDAY

Warm Up: 2 x Burgener WU (white bar & 45#)
2 Rnds ~ 6 Burpees, 6 Med Ball Cleans, 6 Pass Thrus (Shoulder Dislocates), 6 Bridges

ONE BIG CROSSFIT FAMILY!!!
Taken from CFJAX (2/11/11) who took from HQ 1/23/11...
3 Rounds For Time:
10 Deadlift (275#)
50 D/U

then...

Accumulate 3 Minutes worth of Hollow Hold in as little time as possible

El Tigre' ~ 5:58 (225# DL) /
Britt ~ 6:38 (225# DL) /
Feidt ~ 5:58 (225# DL & 200 Singles) /
tb ~ 6:19 Rx / 7min to get 3 minutes total...
Hansen ~ 5:47 Rx / 6min to get 3 minutes...
Reeder ~ 5:06 Rx / 5:05 to get to 3 minutes

The Hollow Hold was tough to keep going...it may not be the best to go to total failure on first attempt...

Feeling sore muscles all over from this weeks WOD's...Feels great!

Flexibility is improving and the goal of nose to knees (with straight legs of course) will be done by May!

Running...Stairs?!

In an effort to "get ready" for the stair run... AND the fact WITTER had BB practice in the fieldhouse (which made using the track a NO GO)...

We switched up the WOD from JAX a bit...

Warm-Up
10 Toes 2 Bar
25m Bear Crawl
10 Pike Sit Ups
25m Lungewalk

3 Rnds for Time:
6 Stair Laps (Run Up Stairs, Run 50m, Run Down Stairs, Run 50m) / (600m Running w/ stairs)
2 Minutes Rest b/t each Round

Then...AMRAP in 6 Minutes:
5 Clapper Push Ups
10 Jumping Air Squats

Fantastic WOD...Good work everyone!
Britt (6-0/155) ~ 3:04/2:47/2:43 + 10 Rnds
Feidt (6-0/210) ~ 3:39/3:45/3:51 + 9 Rnds
tb (5-10/192) ~ 3:26/3:08/3:36 + 11 Rnds
Hansen* (5-11/170) ~ 3:18/3:05/3:09 + 11 Rnds
Fiegl* (6-2/212) ~ 3:37/3:36/3:41 + 11 Rnds
Reeder* (6-1/210) ~ 3:19/3:05/3:06 + 6 Rnds

PURE STRENGTH...

Great Wednesday WOD...

Warm-Up:
2 x Mini Leg Blaster (10 Air Squats, 10 Lunges (in place), 10 Jumping Lunges, 5 Jumping Air Squats)
2 x Burgener Warm Up (Shrugs, Upright Row, Muscle Snatch, Jump & Land, Hang Snatch)
12 Swings (35#)
12 Toes 2 Bar
12 Push Ups

SQUAT...
2-3 sets for form
4 x 5 @ 75% 1RM
3 x 3 @ 85% 1 RM
1 Set of 1RM

Max Abmat Sit Ups in 5 Minutes
Arms Crossed on Chest
No Arm/Head Swinging / No Momentum...Stay Strict and work the abs
Concentrate on pulling the stomach IN!

El Tigre' (6-2/210) ~ N-A / 75
Britt (6-0/155) ~ 255 / 67
Feidt (6-0/210) ~ 315 / X
tb (5-10/190) ~ 365 / 76
Syd (5-8/185) ~ 315 (+365) / X
Hansen* (5-11/170) ~ 315 / 60
Fiegl* (6-2/212) ~ 405(miss) / 56
Reeder* (6-1/210) ~ 315 / 75
Biba* (6-0/175) ~ 255 / 65

NA ~ non applicable...
X ~ had to leave...no time to finish

Cramping started between 35 & 40 Reps...felt great!

NEXT...

Nice work on yesterday's WOD Val...
I saw where AnyTime Fitness is having some "intense classes with groups" ~ titled "Look Good Naked"...
Sounds Like what Lisbeth describes in Crossfakers!  But they are trying...
Check-Out Crossfit Lisbeth ~ CrossFakers

You can try todays WOD as well...

Warm Up: 8 Down & Backs Running 10-15 yds down, then back...
2 Rounds ~ 10 Dips, 10 Jumping Jax, 10 Good Mornings, 10 Pass Thrus

Death by Pull Ups
EMOM perform Ascending Reps of Pull Ups
1 Pull Up the first minute, 2 Pull Ups the second minute, 3 Pull Ups the thrid minute...and so on...
Until you cannot get the number of reps performed within the minute...

If you finish and have not completed 10 minutes, start again with 1 rep and continute...Or if the WOD did not feel tough enough...

Val ~ Use assistance any way you need...feet on bar, boxes, etc

After (GymnasticsWOD)...
TABATA Mash-Up for 6 Minutes Total:
Hollow Hold
Hollow Rock
V-Ups
Hollow Hold for 20s...10s Rest...Hollow Rock for 20s...10s Rest...V-Ups for 20s...10s Rest...continue for 6 Minutes

ENJOY....

El Tigre ~ 10
Britt ~ 13 +10 reps of rnd 14
Syd ~ 11
tb ~ 15 +15 reps of rnd 16
Hansen ~ 11
Fiegel ~ 11
Reeder ~ 11

BACK...

COLDS & Viruses SUCK...the life out of you!

Warm Up: 2 Min of SDLHP w/ 35# plate / 2 Rnds ~ 10 Push Ups, 10 Swings (35#), 10 GHD Sit Ups, 5 Pass Thrus (Shoulder Dislocates)

HQ ~ 1/31/11

21 Deadlift (225/185)
400m Run
18 DL
400m Run
15 DL
400m Run
12 DL
400m Run

Great Combination of Strength & Speed-Endurance....Each of us used a different portion of this WOD for our "recovery" portion...

Britt ~ 17:56
E' Tigre' ~ 14:20
Hepp ~ 14:37
tb ~ 16:24
Hansen ~ 12:25
Reeder ~ 13:05
Fiegel ~ 16:19
Biba (185#DL) ~ 13:50
Ty (155#DL) ~ 17:09

Pages-

Upcoming runs have been added to the TRY ANYthing page and from there you are able to go and post comments/additions/anything else you would like to add on the What is really goin on...  We are still getting groups together and setting events on facebook but if you are not a part of facebook include yourself on here..  They are pretty near identical.  But the most recent ones will be the Climb in Milwaukee and Crazylegs at the end of April in Madison.

I am hoping we can at least stick with Jigsaw in May that has become a tradition for some of us- Can two years make it a tradition??  Not sure, but I would like to think it is special one.

Hope everyone is well and working hard- at whatever they may be doing!! 

Added Luggage

Great additions from Val...Lets try ANYthing!  Not sure if I am up for the 1/2 yet...but I am looking forward to the Stair Climb!!!!

Warm Up: 2 Rnds ~ 10 Air Squat / 10 Step Ups / 20 Sit Ups

GRAB A PLATE
3 Stair Laps (300yds Total)
25 Squats
25 Push Ups
25 Lunge Steps
25 Sit Ups
* Grap a 45# Plate (Bumper or Steel) and perform this WOD with the plate.  The plate is not allowed to touch the ground while performing the WOD.  Once you pick it up, do not put it down on the ground! 
It can rest on your body while laying down...There was no easy way to carry the weight while on stair laps...Somehow, HEPP found the magic and beasted it!

Hepp ~ 23:20
El Tigre' ~ 25:55
Britt ~ ??
Feidt ~ ??
tb ~ 26:22
Hansen ~ 27:56
Bender ~ 28:37
Reeder ~ 29:00
Ksion ~ 26:22
Biba ~ 28:48

Event Additions!

So! With the Great White coming (apparently) it may seem like winter will never be over but it most definitely will.. and soon hopefully. Some things to make time for- setting goals, finding weaknesses to work on, and maybe writing in some dates on your calendars for some ANYthing Once quality time!

I am going to get back to what my goal was a year back by running at least one half marathon/season with other various events- Love trail running but this one is special to me since one of my friends has made it her goal to run a half and this will be her first... AND why not have it be your first with the PACKERS rockin it all the way to the Superbowl this year.
Sunday, May 15th will be Cellcom's Half Marathon in Green Bay- the finish line is running into Lambeau. I would say it may be as great as running into Camp Randall, but I think it will be better! IF you are interested- jump on the bus fast they are almost at capacity!  You will not be signing up with a team for this event... but I will be glad to give you a high five a the starting and finish line!

WOW...Feb. Already

Val ~ Your workouts look good... Got to get done what you can... Even when they are not friendly
Keep it Up!

Warm-Up: 400m Run / 10 Clappers / 10 Roll to Candlestick w/ Hands Down / 10 Kip (Taps) on Bar (Regular Grip) / 10 Kips (Underhand Grip) / 10 Kips (Mixed Grip) / Hip Mobility Drill / Scorpion Stretch / 5 Bridges

A.S. (CFJAX)
115# For Time:
10 Thruster
9 Deadlifts
8 Squat Cleans
7 Push Press
6 Hang Power Cleans
5 Front Squats
4 Push Jerks
3 Hang Squat Cleans
2 Power Cleans
1 Shoulder Press

Finisher: 3 Rounds of 10 GHD Sit Ups...Rest 1-2 Min between Rounds.
Stress form...Straight Legs...Full ROM

ET ~ 2:15
Britt ~ 3:53
Feidt ~ 4:30
Syd ~ 2:56 (90#)
tb ~ 3:04
Hansen ~ 2:17
Reeder ~ 2:35
Bender ~ 2:27
Good 'ol Fashion BURNER!!!!