SORE THURSDAY...

Thursday 7-28

After 77 Bodyweight Back Squats...The legs are sore...

Time for a Bench workout...

Find Max Bench in 15 Min...

4 Rounds for Time and Total Reps...
Max Reps Bench Press (60% of 1 RM)
25 Swings (55#)


Hepp ~ 20, 8, 10, 10 ~ 9:01
tb ~ 19, 8, 10, 6 ~ 9:35

Wednesday Wake Up to Waupaca Tri & InSeason

TM is over... on to Waupaca Tri.  I know, this is never-ending.... FUN STUFF PEOPLE.
Long Course/Teams is still open but the Short Course is closed... if you want though, you are able to sign up for the Long, call the organizer and get put on the Short Course waiting list.... This is exactly what Kate did and she is now a Short Course participant.

This is a fun Tri that we have been doing for the past 3 years... again, got to love the group-get-together.. Not saying we want to break the record we set last year for our Group Size but....

           This began as a tradition we wanted to start for the McCarthy Family after Kate's Mom, Ann, passed.. she was a great supporter of Kate starting her first Trail Half Marathon @ Devils Lake, meeting us at turns and leading the pack through finding us as we ran the 13.1mi.  I still remember her saying that if she could, she would be out there with us doing the fun run/walks.. I believe she would've been the next half-marathon person wearing a T-shirt that said,

"IF you can read this, you are being PASSED by a PowerWalker!" 

 The lady was as true of a McCarthy as they come: honest, admirable, and Irish, through and through..

Nothing like doing something together, to better ourselves in our lives, in memory of another.

So with that being said:  WHO is in?! 
Think about it and get signed up.  We will have details to come about the night before again as we get things worked out but know that the more the merrier..  I am teaming up this year in the long course with a Triathlon newbie who has willingly decided she will be the swimmer... and I gladly said, "Yes, you will!" 

ALSO:  can't help but chime in with how great things are for the summer of vegetables, fruit, and all that is InSeason... check out the blog if you are in the mood for some update, new recipes, and pretty much all that encompasses the summer of Freshness!

Be Happy & Healthy... V





Grace Update 2.0

Hello friends. Trina and I thought it would be a good idea to let you all know how Grace is doing. As of now she has all but 1 cord/tube removed. Her final hurdle is to be able to fully bottle feed. As of now she is taking roughly half of her food through the bottle and half through her NG tube. Mom and dad are patiently waiting for her to figure it out so that we can take her home. Big thanks to all that have shared their thoughts and prayers via phone, facebook, and coming to visit. Our family greatly appreciates the support.

Britt has Friends...

"It is about time!"

Was what Britt stated after finding Syd, Hepp & tb in the wt room today...

We had a glorious WOD...

77 & 7

As fast as possible, perform 77 Back Squats (Bodyweight on Bar)...
While acquiring the squats...Every minute on the minute you must perform 7 Hand-Release Push Ups

Syd was in 7:43...he was at 50 squats before I hit 25 ~ PURE FIREBREATHER
Britt ~ 12:43
Hepp ~ 12:47
tb ~ 10:30 (75 Squats...screwed up the number)

Sorry, I left the times at school...It was a great workout and even better to have a crew there for Britt!
Fun Times...Honey Badgers!

Post-Mudder...

Tuesday...7-26

As Many Rounds As Possible (AMRAP) in 15 Minutes:
8 Push Press (95#)
6 L-Pull Ups

Then...aquire a total of 5 Minutes of Plank Hold as fast as possible...

Britt ~ 9 + 1 Pull Up (performed all alone @ 6am)

We went together @ 8:45...
Hepp ~ 12 Rounds + 2 Push Press / 6:46 to get 5 Min in Plank Hold
tb ~ 12 Rounds (did first 5 rounds as emom...then had to break the pull ups) / 7 Min to get 5 Min in Hold

Congrats to all the Tough Mudders...
What a great experience and fun times...
Sorry for the cramps...That is when you NEED to leave a guy behind!
I am working on causes & solutions...
Pickle Juice is looking to be the drink of choice for me...next 2+ hr activity I will be drinking this magical drink.

The alternative is that it is straight muscle fatigue...which my ego does not want to admit...

Just a start..

few of the pictures I had...

I have never had the crap beat out of me.... but that is exactly what I feel like this morning.  Bruises had set in by 6pm last night... nice, big, and multi-colored~ just the way I like them!

Big thanks to the Team!!  We all helped pull, push, lift, and encourage each along the way!

Some highlights:
~Nic went from wearing baseball pants and Biolo's short shorts to both wearing neon green tutus and an arm floaty.
~The man yelling 'come to daddy' on the balance beam should've been jacked up... but I am sure he is a great person off the beams.
~Monkey bars don't need to be greased when muddy.. not that either of that led to my decent into the water ;-)
~Jumping into water is fun.... from 30ft, still fun.
(my fear of heights really sets in when going over the wall... ground isn't like water, no give.)
~Cramps set in for some round mile 5-7... that was fun for them!
~Body paint... mixed with sweat, drips; mixed with mud and water, eventually comes off. 
~SLIP AND SLIDES RULE!...
~Best Sunday of the Summer... nothin better than hangin out with great people for a few hours rollin around in the mud and guck.
Sure there is more... just took a few minutes this morning.   Back to work!

Grace Update and WOD Log

First and foremost, Grace is improving and doing well. She is off of her IV and will be off her Vapotherm (oxygen) hopefully by the end of the day. Her next hurdle will be bottle feeding. The highlight of the day was when she shot out some poop right in Trina's hand. I was dying of laughter.

As for the WODs. Here is the weekly breakdown.

Monday- 100 burpees for time

Tuesday- Running Cindy

approx 800m Run

7 rounds of Cindy

800

Wednesday- 6 330 yd hill sprints

Thursday- Active rest (carrying 3 loads of crap out to car: gifts, toiletries, breast pump, etc.) and mowing the lawn.

Friday-TBD probably hitting the rowing machine at my parents

Very much looking forward to the Mudder this weekend and seeing the gang. Also interested to see that the fellas have gained some confidence since leaving for Iron River. Hepp comes back and talks like he's Bertagnoli... Just because you beat up on some punks from Wausau West doesn't mean you can bring it on the deadlift platform. Anyway, see you all Sunday. Start loading up on the sweet potatos.

Less than 48 HRS

We are less than 48 Hours away from Tough Mudder!!!

Britt AM WOD ... CF Jax

1 RM on Turkish Get-Up
1 RM on Weighted Pull Up

"I am definitely getting stronger!" ~ E.Britt

RAPIDS CREW WOD...

Time to Partner Up...
5 Rounds of 5 Minutes each (1 Min Rest b/t Rounds)
#1) Circle Run & Deadlift (135#)
#2) Circle Run & Wall Ball
#3) Circle Run & Bench Press (95# or 115#)
#4) Circle Run & Pike Sit Ups
#5) Circle Run & Box Jumps (20')

Each of these is a 5 Min Round...Partner Runs, other is reppin'...switch...when second partner is finished running only one person may gain reps at a time, but you do not need to run a second time...
* We also switch off on the running...1st runner from round #1 will be 1st doing exercises in Round #2...
Partners:
Hepp & Lysne
tb & Wendt
Dux & Simon
Haley & Hennesey
Drew & Gerzma
Hafferman & Reinke
Garski & Henke
Nate & Drake

We kept track and discussed reps...but did not really record anything...

Noteable comments/feats:
"We felt like we were going to puke so we didn't do the last round!" ~ Nate & Drake
"You owe me a hard-boiled egg!" ~ Gerzma (after puking it up)
80 Box Jumps in a Row by Wendt (he was a monster)
"I could even beat Syd if he was here!" ~ Hepp after the Deadlift (bold statement)

We are BAAAAAACK....

Just in time for Tough Mudder! 

We needed a crash course for Tough Mudder, from not working out for a couple of days...

6am ALL ALONE =
CFJAX from Wednesday
2 x 8 Deadlift w/ 2 min Rest b/t
3 x 10 Deadlift w/ 1 min Rest b/t
1 x AMRAP in 30sec

Britt ~ 245# for 2 sets / 215# for the 3 sets / 12 Reps in 30sec

WOD = Feidt Gone Bad (Rapids Version)
3 Rounds for Time
25 Thrusters (95#)
25 Burpee Pull Ups

Hepp ~ 29:23
Feidt ~ 34:48
tb ~ 32:16

TOUGH MUDDER 2011
TEAM ANYthing Once
 Wear BLACK Shorts, Spandex, Sports Bra, Shirt, etc...Keeping in mind Val has the bodypaint ready to go...AND it is going to be HOT & DIRTY!!!

Anyone Car Pooling from Rapids... 6am from LHS!!!

TM

Quickly approaching... going to be a-wall for the next two weeks pretty much SO

TM plan...

Are you carpooling?

Contact the people in your area... Waupun/WR/Rhine

You need to be there 2hrs before hand... roughly 7:30am...

(some of you like to cut it close... maybe this time won't be one of those)

Pict are up on Fbook for Wisco... check it out.

You will be wet, muddy, gross...

Stick to black.. we are having black/white body paint in warrioresque fashion.

Yes it is optional but really... do I have to twist your arm?!?!  Either way you will have something goin on so don't plan on nothin.

BESIDES that... ready or not here it comes.

call if you need anything

FROM tb:
Anyone wanting to carpool from Rapids...
We will meet at the LHS parking lot @ 6am!
The Rhinelander Crew will be leaving with us at this time...

New Member

Wow, the past few days have been very busy for Trina and I. This post is a bit overdue but I want to keep you all informed about what is going on here in Marshfield. Here is the story.

On Saturday Trina and I came to Marshfield for a routine stress test to make sure that her and baby could handle a natural birth that was scheduled to be induced starting Monday night. Needless to say, baby did not want to wait until Tuesday to come out. So...we started to process on Saturday afternoon. This is where Trina embarked on the WOL (Workout of a Lifetime). After 13 HOURS of contractions, zero food, and zero sleep, it was determined that the baby might have trouble with the process of natural birth. So C-Section it was and within 40 minutes we had a beautiful baby daughter. Grace Ann Sydorowicz was born at 5:43 am. She was 4 lbs. 11 oz. and 17 3/4 in. long and a full head of hair (I'm quite jealous).

She is still in the NICU due to some breathing complications but is doing very well. During the surgery she got some fluid in her lungs and is still working on getting rid of it. We are not sure how long Grace will be in the hospital, my guess would be through the weekend. Trina, despite her marathon "workout", is doing fantastic. She is on oral meds and has been up walking around all day. She even got to change a couple of diapers. Trina will be in the hospital until Thursday. That is the norm for a C-Section.

I have been trying to be as much help as possible, which really isn't very much. I wanted to get a workout in because I have been cooped up in the hospital for 3 days but came ill prepared. I have no workout shoes so tonight in the hospital room I did 100 burpees for time. I finished in 8 mins and some change. I'll try to add a video so that you can see her opening her eyes.

So everyone be ready when I get back to rapids for the traditional baby workout. Unlike Ezra Jude, Grace will be a sprint. As the week progresses, I will continue giving you all updates on us here at St. Joe's.

p.s. Those shirts are freaking awesome. Do they come in XXXXXXXXXXXS? Grace wants one.

T-shirts

T-shirts by 2D Designs

~Waupun, WI

@ the Hill

400m run

25 Swings

400m run

25 Spider Planks

400m run

25 DB Thrusters

400m run

25 K2E Planks

400m run

It is official: We Are SORE!  7am couldn't have come any faster today... and with this weeks workouts we are all getting jacked for ToughMudder!  The shirts are in for Team ANYthing Once... Body Paint ideas are flowing and well...  we are all just planning that morning to get there by 7:30am.  You have any questions just give a ring!

Remember:  'WE' will be crossing that finish line because of how we were able to work together.  You are only as strong as those you surround yourself with, so know that each of us brings something to the table that another lacks in...  That is what makes a Team work, balancing and acknowledging the strengths and weaknesses in ourselves and the person next to us.

Enjoy the weekend!

Ruff Weak

Crossfit Jax...Sort of!

WOD from CFJAX = 
3 Rounds for Time
25 Hand Release Push Ups
25 Calorie Row
25 Deadlift (135#)

WR Modification
3 RFT ~
25 Hand Release Push Ups
3 x 15 Sumo DL High Pull, Swings, Good Mornings (35# Plate)
25 Deadlift (135#)

This sucker was BRUTAL!  Nice conversion by Britt...has we all been here there would have been a debate on it, but since he is the only one getting up at 6am...He is in charge!!!

6AM CREW
Britt ~ 31:53
El Tigre' ~ 38:12 (subbed 95# Power Cleans for DL...Another BRIGHT idea ;)...Just do your DL!!!)

8AM CREW
Syd ~ 24:31
Feidt ~ 25:18
tb ~ 23:35

Some Weekend Entertainment:

Kenny Powers...aka...Jacob Bertagnoli if he took over a buisness

Skippy...this is a character that ED BASSMASTER does...
This guy is hilarious...If you have not seen his stuff...You should!
Reminds me of one Michael Feuerstahler!!!

Quick...Strength

CFJAX =

Push Press 7 x 2

Then Tabata Mash Up of:
75# Push Press
Pistol Squats

Syd = 180 (BWT ~ Great Effort and Results)

tb = 195

No reps kept for the Tabata...Just worked thru the pain...HECK, It was ONLY 4 Minutes...

AM @ the Hill.

Is there really anything better than this?!

400m run

50 burpees

400m run

40 thrusters

400m run

30 pull ups

(on monkey bars, a bit tricky)

400m run

20 HSPU

or runningman

1.5 mi run

10 OHS

Kate, Desi, Val = Done... forgot about times.

Whos ready for ToughMudder?!  or are we looking into any other things....

The Waupaca Tri short course has closed but their is a waiting list started that you could get your name on and yet sign up for the long... anticipate the long but maybe be surprised and get the short!

There are a few other things happening coming up in August/September so lets just keep things in the loop...

Lots of good things going on!  WAY to Go People!!

Tabata Tomorrow in Randolph.

Friday Fun Day @ the Hill.

I gotta Job!

Congrats to Val!!!

What did we learn today...We learned that 250 Running Jump ropes may be more than a 400m if Britt got 4 Rounds in...We learned that the Nike Free's can run fast...but not as fast as HEPP (in tb's case anyway)

WOD (from CFJAX)
AMRAP in 20 Min:
10 BWT Bench Press
400yd Run (back circle)

Britt ~ 4 Rounds (modified with 250 Running Jump Ropes)

Syd ~ 7 Rounds (mod~ 135# Bench)
Feidt ~ 5 Rounds (mod ~ 185# Bench)
Hepp ~ 5 Rounds + 10 BP (Rx @ 200# Bench)
tb ~ 5 Rounds + 10 BP (Rx @ 185# Bench)

On a side note...Hepp and Biolo finished the 6th round by running but time had expired...thus the results above...Below is an account of what took place while these two gutted out the final round:
Biolo was out with the early lead leaving the wt room with 10s left on the clock...Hepp was on his heels leaving with 3 seconds left...Biolo w/ +7s in the run...stayed ahead until the back circle...then Hepp pulled up alongside Biolo....Toying with him (Hepp was not even breathing hard)...as they hit the last 100 (going up the drive)...Hepp laughed and said, "It must suck to be such an OLD MAN!!!"...Then proceeded to kick it into gear and got the the wt room +3s ahead...

Tough Tuesday

Britt was all alone @ 6am... Working Hard as usual.  He practiced the headstand/handstands and is becoming an unbeatable force on our little arena...

Britt ~ 155# SC = 18:51

WOD for Tuesday 7.12.11

SOSH
5 RFT ~
5 Squat Cleans (165#)
10 HSPU (handstand push ups)

Syd ~ mod HSPU = 12:32
Feidt ~ mod HSPU = 15:50
Hepp ~ Rx = 19:11
tb ~ Rx = 19:32

Outstanding work by outstanding athletes!  Gettin' better each day!!!

CFJAX getting some rep...

BACK!

Back from vacation... (tb)
Back from the Hodag... (Britt)
Back in Rapids... (Bertag)
Back to work... (Syd, Feidt & Hepp)

MOST OF ALL...

BACK to Following CFJAX!!!

After some vacation time and just jumping around from WOD to WOD...I am now vowing to follow CFJAX thru the Tough Mudder...which I might remind everyone...is only 2 weeks away!

AMRAP in 15 Min:
10 Ring Dips or Bar Dips
20 Swings (70# DB)
30 Double Unders

Britt & El Tigre performed @ 6am...Unknown Rounds, but they busted it as usual

Hepp ~ 4 + 7 D/U (Ring Dips)
Syd ~ 4 + 5 Swings (Bar Dips)
Feidt ~ 4 + 1 Dip (Bar Dips)
tb ~ 4 + 16 Swings (Ring Dips)

HODAG!!!

Warm Up...

Discuss the WOD possibilities & equipment...
After review...we put two WODs in the Hopper... Running with Angie & 2 Rounds (now to be named HODAG)

2 Rnds was Drawn by Ryan Hansen (a fire-breathing Crossfiter). So now the WOD is named HODAG
Ryan has done WOD's daily for 3+ years...this was his 3rd WOD (that is no mistake...3rd time) performing a WOD with ANYONE else to go against...Amazing when you thing our our little community of friends and performing workouts together!

HODAG
2 Rounds for Time:
40 Thrusters (65#) / 40 Tire Flips (10 Big Tire, 10 Small Tire, 10 BT, 10 ST)
30 Box Jumps (33.5 Inches was our height- two tires stacked on each other)
20 Burpees
10 Pull Ups

Thrusters and Tire Flips = one round Thrusters, other round was tire flips

Ryan H ~ 38/190 = 17:15
Britt ~ 21:38 (heavy tire started to get to Britt...but he Honey Badgered his way through!)
tb ~ 23:04 (-2:00) = 21:04

Ryan started on Tire Flips, Britt on Thrusters, tb started on thrusters after Britt (2:00)
It was a great WOD in the sun outside by the old FB practice fields/stadium...Just how a WOD should be performed...finding equipment and bustin' it...
Ryan had the endurance of Britt and the Strength of Syd...unbelievable! It would be awsome to have him join us for the Tough Mudder, but he has to work some stuff out with his family...so we are unsure...He will soon enter the ANYthing Once community by participating in something, I am sure...
GREAT JOB to the 300 Crew this AM!!!

From the Northwoods...See you Monday!

300

Spartan style today...

25 Pull ups
50 Deadlift (135#)
50 Push ups
50 Box Jumps (24 in.)
50 Floor Wipes
50 Single Arm KB Clean & Jerk (1 pood)
25 Pull ups

Early morning top 4 as Rx:

1. Syd 20:28

2. Wendt 21:39

3. Fiegel 22:13

4. Reinke 23:50

The old guys came rolling in a bit later and tore it up.

Hepp 18:53
Feidt 23:54

This was a great week of WODs. The Mudder is fast approaching and Team Anything Once will be ready. Honey Badger style.

Here is a nice little tidbit that we all embody: Face the Fin!
http://crossfitlisbeth.com/2011/07/08/face-the-fin/

Vacation...A time for Active Rest

Things done on Vacation ~
Active Rest = Canoe 10 Miles...Bike 20 Miles...Stand-Up Paddleboarding around lake all day...
Single Track Mountain Biking (breaking the cruzer bike I own)

Now it is time to get to work...With E-Britt coming to the Northwoods for the Hodag we have a Friday AM WOD Scheduled... What it will be is up to the Hopper...and what is available (if we can us some Wts. from the HS or not)...

So... If wts are possible:
1, 2, 3...8, 9, 10, 9, 8...3, 2, 1
Manmakers (40# DB)
Pull Ups
Manmaker = Burpee w/ Renegade Row (both arms) & Sqt-Clean Thruster...

OR

2 Rnds for Time:
40 Wall Ball
30 Box Jumps
20 Burpees
10 Pull Ups

NO Wts Possible:
For Time:
1 Mile Run
50 Burpees
1 Mile Run

OR

Running w/ Angie
100 Pull Ups
800m Run
100 Push Ups
800m Run
100 Sit Ups
800m Run
100 Air Squats
800m Run

Two Must Reads:
Finding Success in Failure

CrossFit Lessons from Crossfit Seven:...that also apply to LIFE...PAY ATTENTION!!!
1. Anything that looks easy on paper generally will break you.
2. Bigger gains are made when I work on the things I’m weak in, not when I work on the things I’m strong at.
3. Rest days are good. I should take them more. And, if I don’t rest, then I can’t complain when something hurts.
4. Every day at a Crossfit gym is an opportunity to learn something new.
5. CrossFit requires patience. A movement can take months to learn and perform correctly. Let go of the timelines in my head and just practice. Over-thinking can mess you up
6. I will not PR every day, but what I can do is give all out effort every day.
7. Laying on the floor for 30 minutes, trying to recover from a five minute WOD, is when I feel most alive.
8. CrossFit levels the playing field for everyone. It’s great to play in an arena, where any given day, anyone can win.
9. Leave nothing undone, and always, always, always finish the pull.
10. You are in CrossFit who you are in real life.
11. It’s easier to run in a group than run by yourself. If a WOD involves a run, and there is a lone CrossFitter still running after all have finished, get up and go run with them. No one likes to run alone.
12. When my mind screams REST, that’s the time to pick up the bar and MOVE.
13. Do not lower your expectations to what you think you can do. Always raise the bar and prove you can do what is highly expected.
14. There will always be someone who is bigger, stronger or faster. Make friends with those people – they will make you a better athlete.
15. Practice doesn’t make perfect. Perfect practice makes perfect.

Grip Killa

Britt had a partner to WOD with this early morning. They went with Bologna from CFJax.

50 Burpees

40 Thrusters

30 C2B Pull ups

20 HSPU

10 OHS

400 m Run

I'm not sure what/if they modified at all. Britt was around 24 mins and Feidt came in around 26 mins.

I got things going right with the kiddies today and did some deadlifting.

5*5 last set @ 405

Hepp joined me a bit later and we crushed our hands/forearms.

Warmup:

3 Down & Back on Monkey Bars

WOD:

21-15-9

Power Clean (135#)

Pull ups

T2B

Syd - 13:28

Hepp - 14:05

Word has it that a big Hodag WOD is going down tomorrow. Wish I could make it to the great north woods.

Tough Mudder Training...

Here we go... Tough Mudder is right around the corner and its time to pick up the training regimen.

Britt got us started off early this morning with a hero WOD from 4th of July.

Morrison
50-40-30-20-10
Wall Ball
Box Jump (24 in.)
KB Swing (2 pood)

Finished in 44 and change. Awesome effort for a solo WOD.

Hepp and I borrowed from Sealfit.com.

7 rounds for time:
20 KB Swings (2 pood)
20 1-arm Snatch (40# db, 10 each arm)
50 Dubs

Hepp-29:27
Syd-34:54

Hepp crushed it. Beat me by a full round.

Vacation is Over

It was great to get back to the grind after the holiday weekend. No fireworks, no brats, no beverages, just sweat and iron.

We started the morning off with a brisk run around the tennis courts.

We then worked our way up to a maximum box jump.

The kids WOD:

Teams of 6+

Race to 250 reps of bench press

3 groups @ 135

1 group @ 95

It was a tight race to the finish. The 95# group finished first followed by the team anchored by one Chris Feidt. He simply put on a dominant performance.

We took our WOD from CFJax.

Front Squat 5*5 then 3*3

Syd 3 reps @ 255

Hepp 1 rep @ 195

Feidt 1 rep @ 205

Dessert was tabata mashup of hollow rocks and superman holds. Yum.

Priorities...

GREAT first post by SYD!!! Glad to hear you are destroyed!

Here goes a week Up North @ Bob's (father-in-law's) place in Rhinelander
Time with the Family, WOD's with my Bro, visiting with our parents & just kicking back and relaxing and focusing on the REAL priorities in life, my wife and kids!

Hepp should just be getting back from his time well spent with the family...Hope the trip was fun!!!

I thought the following blog was perfect for the times and things we all talk and "stress" about sometimes:

http://fuelasrx.blogspot.com/2011/06/mayo-jar-two-norcal-margaritas.html

So...I will report back...
Saturday 7-2 ~ Canoe 12 miles on Wiscosnin River... (Canoe #1 = tb, Haley & Drake / Canoe #2 = Traci & Bob)
Sunday ~ We are renting 2 Stand-Up Paddleboards...will report back on this...They look awesome!

Filthy Friday

We had a good turnout despite the sweltering heat this morning. Biolo and the boys completed the dreaded Filthy Fifty.

50 Box Jump (bench)

50 Jumping Pull ups

50 Swings (35#)

50 Walking Lunge

50 K2E

50 Push Press (45#)

50 Back Extension

50 Wall Ball (20#)

50 Burpees

50 Dubs

Top three were Fiegel, Wendt, the ageless Biolo.

I did a separate WOD because of my shoulder issue and it was a doozy. The Operation Redwing Memorial WOD from Crossfit Takeover.

"IN HONOR OF THE NAVY SEALS WHO LOST THEIR LIVES 06-28-05 IN AFGHANISTAN. TO THEIR FAMILIES AND THEIR MEMORY WE DEDICATE THIS WORKOUT."

5 Rounds for time

28 Box Jumps (24 in.)

28 Power Clean (75#)

28 Swings (1 pood)

28 Back Extension/Abmat Situps alternating rounds

28 SDHP (1 pood)

28 Air Squats

I set out this morning to absolutely destroy myself. Mission Accomplished. I finished this 840 rep beauty in 56:05. A great workout to go into Independence Day weekend. Hope you all are able to get out and enjoy the weather.

p.s. Britt did the CFJax WOD and 6 a.m.