Farmers Market

Britt was on his own this AM... Back with JAX programing...
For Time:
2-4-6-8-10 Deadlift and Hang Power Clean (165#)
10-8-6-4-2 Front Squat and Ground to Overhead (165#)

Britt~ 25:37 (@ 145# & on his own)

Syd & I were on strength and WOD that does not disturb his shoulder...RECOVERING from an Injury and  rehabbing it is essential!!! Otherwise what good is all we do?!  Injuries should not PREVENT ANY of us from getting a good workout in...They just make us alternate/vary the weight and/or exercises...
Constantly Varied, Functional Exercises & Intensity must still remain the main theme of the WOD...
Didn't get your WOD in for the day, but picked 5 bushels of veggies from the garden...Then do it for time and it is your WOD ;) ...Didn't get your WOD in for the day, but waterskied for an afternoon...guess what...You got your WOD in!!!

Well...enough on that...Here was our WOD...

Squats...Heavy

Syd worked up to 345# for a 3 Rep set
tb worked sets of 5...got to 295# for a 5 Rep set

...then...

ANNIE
50-40-30-20-10 for Time
Double Unders
Abmat Sit Ups

Syd ~ 10:45
tb ~ 10:10

Take a mini break.....

AND check out what is going on @ the CSA!

Thought you guys/gals may be interested in some seasonal eats, recipes, and storing tips....  tis the season to eat local!  So get your butts going after the WOD on Saturdays and get to the Farmer's Market!!

http://inseasonllc-wildflowerhill.blogspot.com/2011/06/week-2.html

We are on Week 2 of our pick up....  BUSY but it is going really well!!

~V

Look @ This...

Tuesday was a REST day... or Camp Day... Whichever way you look at it.  We had last day of Line Camp and had kids over to UW-Oshkosh for an Option Clinic...So no WOD for us

Today...

Feidt did some sort of AMRAP (as many rounds as possible) within a time...He gave me no specifics, but had the trusty AM crew if Reeder and Bender to accompany him!  He was sweaty and tired when I got here, so it had to be good...  Going above and beyond (getting a second WOD in), Feidt and his wife ran on the track while the girls had swim lessons as well!!!

I was joined by some newcomers after the HS WOD of Pressin' 4 Strength

We did a new WOD:

Look at That!
800m Run
21 Thrusters (95#)
21 Burpees
400m Run
15 Thrusters
15 Burpees
200m Run
9 Thrusters
9 Burpees

Max Benitz (7th Grade) ~ 17:12 (10# DB for Thrusters)
Jacob Mancl (7th Grade) ~ 17:55 (10# DB for Thrusters)
Haley Biolo ~ 19:25 (45# Bar for Thrusters)
Drake Biolo (6th Grade) ~ 20:15 (10# DB for Thrusters)
tb ~ 21:15 Rx (Last Again!!!)

I actually was in the lead after the 800m...Then it was OVER!  Lots of work and sucking air by everyone during the WOD...And lots of fun after...They were pleased to beat an old man!

Two Rounds

FIRST...Great post Val...

I defiantly like to analyze the performance (time keeper)... I hope nobody take it the wrong way!  Just into that stuff...strategizing, gaming, transitions and things like that...rehashing the performance for next time...solidifying in my brain what needs to be worked on and where I will change things...

If anyone was severely disappointed in their performance...then they do not have the ANYthing Once CORE philosophy at HEART!!!  You are allowed to want to have done better, but thinking you would rather not have even shown up for the day is out of the question...
ANYthing Once Core Beliefs
#1) Community, Family, Friendship, Etc ~ Be a part!
#2) WE (very intentional) will give anything a try...but it needs to be done as a WE
#3) Train to be ready for anything...No specific training (at least not as the group)
NEW #4) Be a Honey Badger...(see Pre-Tri post)

Nowhere do we mention first place finishes or times...In fact that should not enter into any part of this entire thing until afterwards and then it is just for fun...If any of you really want to get better at swimming, a triathlon, marathon, biking, canoeing, etc...go for it, but the group is about MUCH more than that.

In the end... I am always pleased that I finished... But more pleased with the people that I did it with.  This (ANYthing Once, WOD's, everything) is NOTHING if not for the people (friends) we do them with.

In the end, that is what really matters...All of you

Official results can be found here:
http://www.pigmantri.com/jmsracing/results11/swct11b.html

And Desie and Ethans time was officially: 1:49.04 (19:57 / 49:01 / 35:20)
Remember...Ethan patiently waited 6 Minutes for Me(tb) on the swim...so take 6 Min off there time...

MONDAY...WOD
Two Rounds for Time
10 Toes to Bar
20 Deadlifts (Bdywt on bar)
30 Abmat Sit Ups
40 Lungewalking Steps

Syd ~ 7:22
Feidt ~ 9:42
tb ~ 8:05

ReCAP:

Lets talk about a few things for a moment...  before I crash from my insane weekend!  After events what kind of person are you:  the time keeper or the content one?  Being the content one, you are sitting back or going about the normalities of your every day routine after your event just thinking to yourself that you were able to do something different, in a different place and it was fun.  Being the time keeper, well, you know what you are doing, comparing times, the amount of training you did or didn't do and how you could have done better.. maybe should have done better.  So, have you decided which one you are?!

After much consideration, is there really any place better to be than in between the two?!  Are times important?  Yes.  They show growth, change, and keep you really understanding how what you spend the other five days of the week working on is showing an improvement in the activities and events you decide to do!  Times and speeds are worth keeping track of but the treatment you may do to yourself about what you should have done really isn't worth it....  Being competitive is great and thriving from those around you is an asset to a good program but comparing in the end one's time to another is well, we have all done it, but lets face it everyone has good, bad, or GREAT days.... and at the end of the day the only demons you continue to face are your own. 
Being too content, now I don't know too many of these people... but it really is a lifestyle.  They too must find something that drives them.... atmosphere, environment, or maybe it is the surroundings of others that is just enough change for them.  Either way, challenging yourself to find that line between the two is definitely something to think about...

Happy Working Week to ALL!!  And keep up the Good Work!



   Unofficial/Official Times:

JB:   1:38:27  /   8:37/47:08/39:12

V:    1:40:12  /   9:32/50:26/37:46

Syd: 1:42:06  /   11:16/52:35/35:00

D/E:  unfortunately they aren't found posted... or I am just blind.  E's watch said 1:47

TB:   1:52:03 /   13:51/44:43/46:58

TRYathlon

WOD = Triathlon (400m swim, 14 mile bike, 6K run)
Not sure on times but here are finishers in order:
Schmit
Daliege
Siler
Bertagnolski
Syd
TEAM - Ethan & Desie
Val
Ethan (unofficial due to his continuing after the team exchange)
LAST = tb
So far all participants are relaxing and enjoying an afternoon together... This is what it is all about!  These events are about the experience and the fact that at the end... you have a high five waitin for you and good people ready to congratulate you!  What's your next event?!

I can't figure this out...Someone HELP me!

Pre TRYathlon

Post TRYathlon

Enjoy!

Pre-Triathlon

Britt and Crew stayed true to form following Crossfit 7

The rest of us performed:

21's
3 Rounds for Time:
21 Knees to Elbows
21 Plate Swings (45#, 35#, or 25#)
21 Push Ups (hands off)
2 x's the Monkey Bars (26 Rungs total)
50 yd Lungewalk
21 Back Extension
21 Box Jumps

Syd ~ 32:00
tb ~ 25:50

NOW for the real talk...

ANYthing Once's OFFICIAL MASCOT:

 The Honey Badger!

Tough Mudder...Lookout for the ANYthing Once TEAM!!!  We will "take whatever we want" and we do not give a $#!+"

Go after life like a HONEY BADGER!!!

ACTive rest

Sorry this is late...

Britt & Company did CF Seven this AM...

Squat for a 1RM...Rest..then

7 RFT ~
1 Power Snatch (135#)
3 Overhead Squats (135#)
10 Ring Dips

I will get times up tomorrow

The rest of the group did their strength portion...then we did
Death by 10m
but it was across the basketball court (which is 12-15 meters)...So Death by 12-15 meters...
This means that we did 1 time the first minute 2 the second 3 the third, etc...Everyone made it to 10 then they started to drop off...

Coach Syd made it the furthest...thru 13, but missed 14 by 4 steps...

Big WOD tomorrow...Pre Triathlon!!!

Hope all is well for the Hepp Family in Vegas/Cali!!!!
Guess what it was like in WR today??????   ..........RAIN!

LOTS of Fun...

Wednesday 6.22.11
Great WOD today...Started by E-Britt & crew (about 3-5) and continute with the workout crew...

We had 25+ kids doing the WOD together... Getting on bars and stations was really no problem...

Taken from Crossfit Seven...

5 RFT ~
20 Walking Lunges
10 Pull Ups
5 Deadlifts (185) scale as needed...we had a bunch of young guys to 155 & 135
400m Run ( we did back circle...Britt did tennis court with an earlier crew)

E-Britt ~ ???
Syd ~ 16:00
tb ~ 18:07
Feidt ~ guessing about 23 minutes...

Tomorrow will be an ACTIVE REST day for us (syd & I)
Tri is on Saturday...WOD will be performed on Friday

3 for 1...with 5 guys

Tuesday 6.21.11

A Mash-up of WOD's today...thus the 3 for 1...3 workouts for 1 goal, by 5 guys...

ONE...
E-Britt & Feidt were up early this AM and performed the following
8 RFT ~
5 Power Cleans (135#)
7 Box Jumps
9 Push Ups

Britt ~ 10:28
Feidt ~ 12:18

TWO...
Syd was strength oriented with his goals today...
21-15-9
Squat (bodyweight)
Wipers w/ 45# bar

Syd ~ 6:09

THREE...
tb & Hepp went for a few more reps...less weight...
50 OHS (45#)
25 Box Jumps (16")
30 OHS
15 Box Jumps (20")
20 OHS
10 Box Jumps (24")

tb ~ 5:50
Hepp ~ 5:40

AND JUST FOR FUN...
75 Sit Ups
75 Russian Twists
75 4-Count Flutterkicks

Quite a day!
Hepp is off to Vegas with the family...We will post so he can wake up 2 hours later and catch up to us...

Tri is coming up on Saturday... We (Syd & Biolo) vow not to swim or bike this week within the workouts...
Meaning the first swim & bike for the 2011 season will be Saturday @ the TRI!!!

Badger...Badger...Badger

E-Britt performed a Lone Warrior WOD this AM!  Did saturdays WOD from OUR Favorite (and the best Crossfit site) CF JAX...

After 3 days at UW-Oshkosh Football Camp and 3 Days of our Football camp, we finally get a break to perform a WOD and prepare (yea, right) for the Tri coming up Saturday...

When asked by another coach at the football camp..."Your doing a triathlon...how is training going?"
Stated by Nicholas Sydorowicz, "I am not training for the tri...I will just be ready!"

There should be two core beliefs/philosophies/mantras/thoughts/ethos as the underlying theme of ANYthing Once...
#2) We will give anything a try...
#3) Train to be ready for ANYthing...

There are however MANY deeply held beliefs/philosophies/mantras/thoughts/ethos within our group that really make us what they are...The reason those are listed as #2 & #3 is due to our #1) TOGETHER!!!
Many posts already on the subject of Family, togetherness, community...BUT we must keep that as our #1...

Comment on other core beliefs/philosophies/mantras/thoughts/ethos...

OK...Enought talk...HERE WE GO...
MON 6.20.11

BADGER

BADGER

3 RFT ~

30 Squat Cleans (95#)

30 Pull Ups

800m Run

Syd ~ 33:55

Hepp ~ 37:40

tb ~ 40:54

THE TRUE BADGER ~ This is a HERO WOD!!!!!



In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq Dec. 2007.





SUMMER!

This past winter... I was just waiting for spring and summer to get here, get outside, run, bike, swim, paddle, and get in the events on the weekends... and then it gets here/is here and it just seems to be flying!  It doesn't matter how early I wake up, my day is packed and then night falls and someone decides to grill out or bonfire it and you forget what day it is.... or what may be coming up in the near future.
Granted I am possibly in a bit of a different situation then most of you.... my theory of while I have the time I have to try it all!! You know, grab Kate and get a vegetable garden going in more than one location, manage a drive-in without running out of meat or buns, move E, I, and Oz in with my brother for the summer, and my favorite is the Morning Yoga and Tabata!!  Very excessive but the move was necessary and definitely leading to an awesome week since we close on Monday!! SO~  How do you fit it in?!

You have to prioritize, I believe is the mantra that has began this past week!  With so much happening in everyone's lives you really want to find what you truly are happy doing and make that come first...  Learning to say no can also be good.  That is hard.  But I have noticed that when you say no or maybe just nothing at all, you are able to have really great days that are still full but there is still time to get in the little things that get pushed to the side!! 

ToughMudder is coming up this next month and a group has decided to make the time for that adventure... It is a great thing to be able to set that day aside for an awesome event but we need to always remember to make some time for ourselves everyday, doing what we enjoy...   Every Monday I get excited to thank those that showed up to take the time for themselves and their bodies; with summer school, day camps, vacations, weddings, the list can continue which eventually leads to a tornado of a summer and a lack of rest, relaxation, and finding the time for some much needed recoup for the body and soul~  SO before we decide to all get lost in SUMMER.... remeber to find that time in the morning or afternoon to get out and get active, whether with a great support group or making that time just be for you!

~v

Date with a GIRL!!

1/2 Mile Run w/ 200-300 Backward Run somewhere within the run

Skillz ~ Pistol work (on bench, supported, rolling, no-support)
Russian Swing work (single arm)

BARBARA
5 Rounds (individually timed)
20 Pull Ups
30 Push Ups (hands off)
40 Abmat Sit Ups
50 Air Squats

Britt ~ 5:20/5:33/5:39/5:52/6:04
Feidt ~ 5:40/6:50/6:59/7:42/7:44
Hepp ~ 5:12/6:24/7:16/9:23/5:54
tb ~ 4:41/5:02/5:03/6:03/6:06
Reeder ~ 4:56/5:15/8:03/8:02/7:16

What a day!!!  She is one tough gal!!!

Food for Thought: That Standard is Stupid!

Whach U Bench?

3 x 3 w/ White Bar (Form)
Behind Neck Press
Pressing Snatch Balance
Heaving Snatch Balance

3 x 3 w/ 45# Bar (same as above)

5 x 5 Bench Press (get to heavy 5 RM)

For Time:
9-7-5-3-1 Push Press (60% of 5RM Bench Press)
2-4-6-8-10 Chest-2-Bar Pull Ups

Syd ~ 190# / 4:29
Britt ~ 165# / 2:53
Hepp ~ 240# / 4:30
tb ~ 240# / 4:36
Fiegel ~ 225# / 2:48
Bender ~ 205# / 4:20
Sneen ~ 140# / 4:44
Biba ~ 145# / 4:26

Chipper

Get ready on your own...5-10 minutes

Chipper (capped @ 20 Min)
5 x 10 SDLHP & 10 Swings (35#)
30 Burpees (hands off on floor)
40 DB Ground 2 Overhead (50#)
50 Toes 2 Bar
100' Weighted Lunge Walk (45# Plate)
150' Sprint Shuttle (3 x 50')

Optional...
REST... & Get Heavy on Front Squat 5-5-5-5

Britt ~ Completed T2B
Syd ~ 36 T2B
tb ~ 35 T2B / 195# Front Squat
Feidt ~ 25 T2B
Reeder ~ 30 T2B
Sneen ~ 15 T2B  / 195# Front Squat

Flow Yoga Day 1!

Awesome way to start out the week!!  Woke up to a bunch of great gals this morning at Yoga~ Kim, Kristy, Jess, Desi and her lovely Mom deciding to get some flow on... I was so dazed at 4:30 this morning when the alarm went off that I was trying to decide if it was AM or PM.... This is how I will become an even better morning person!!  oh, and for all of you 'old skool' Mariah Carey fans out there.. they were playin Always be my Baby at 5:30am~ now if that doesn't motivate you I don't know what will!!  I also want to acknowledge Mr. Dolgner for allowing us to turn his man-loft into a wonderful yoga space for an hour~  pretty nice, not only did I find out he wrestled but all the State volleyball pictures were up and I got to relive my blonde, curly hair days again that I had with Desi via photo, nice! 
More are welcome and make it when you can works for all of us~  Namaste

FULL TIME...

Congrats to Syd...Full Time @ WRPS again...the wait is over!

Warm-Up:
Monkey Bars, Run 400, Monkey Bars, Run 400, Monkey Bars
2 Min of Pass Thrus
2 Min of Step Thrus
2 Min of Paleo Chair

FULL TIME
7 Rnds of the Following:
AMRAP in 2 Min:
1 Squat-Clean Thruster (185#)
5 Pull Ups
10 Burpees (hands off on bottom)
1 Min Rest b/t Rounds...

All are one round +
Britt ~ 145#...+3 Pull / +3 PU / +2 PU / +5 PU / +4 PU / +4 PU / +2 B
Feidt ~ 155#...+3 B / +5 PU / +1 SCT / +4 PU / +1 SCT / +2 PU / +5 PU
tb ~ 185#...+5 PU / +1SCT / +4B / +5PU / +5PU / +1B / +5PU
Fiegel ~ 185#...+1B / +1SCT / +2B / +1 SCT / +5PU / +5PU / +1B
Sneen ~ 135#...+3B / +5P / +5P / +5P / +5P / +5P / +4P
Biba ~ 155#...2Rnds / +2B / +3B / +1B / +2B / +2b / +3B
Elgersma ~ 155#...+8B / +1B / +2B / +1B / +2B / +2B / +5PU

GREAT WOD...

Then What?!

Warm-Up:
Pull Ups, Push Ups, Air Squats
45# Bar = OH Lungewalks, Press, OHS

Squat-Clean Thruster
3-3-3-3
Work light to heavy...

then...

3 Rnds ~
400m Run
25 Swings (55#)
15 OHS (135#)
100' Lungewalk w/ 45# Plate

Highest 3 Reps for SCT / Time w/ any Mods
Britt ~ 155# / 24:55 (115# OHS)
Hepp ~ 155# / 22:15 Rx
Feidt ~ ?? 155# / ?? (115# OHS)
Syd ~ 185# / 25:00 (165# Front Squat)
tb ~ 185# / 26:42 Rx
Hansen ~ 185# / 25:08 Rx
Fiegel ~ 185# / 21:08 Rx
Brew ~ 155# / 22:30 (115# OHS)
Sneen ~ 135# / 29:30 (95# OHS)