Bertagnoli's Favorite!!!

Today...Bertagnoli (El Tigre') had his absolute favorite exercise pop-up...
DEADLIFTS!!!

Warm-Up:
50 Jumping Jacks (see video for demo)

10 Pass Thrus
Pistol Progression/Work
10 Broad Jumps
Hip Mobility / 3-Way Hamstring Touch

WOD ~ 100!?
10 Rounds For Time:
10 Deadlifts (185#)
10 Hand Release Push Ups
10 Abmat Sit Ups

Reeder ~ 12:17
Hepp ~ 16:07
Britt ~ 17:32
Feidt ~ 15:33
El Tigre' ~ 20:55
tb ~ 14:48

Peer Pressure...

Honestly, I hate it, but without it I am lost....

This is pertaining to all the wonderful things in life that I fall victim to because of Peer Pressure. 

You are your best advocate... and at times your worst.  You know your strengths and weaknesses and what you are capable of doing.. but you also know that you can be a great influence on another.  These people to influence exist everywhere and the best part about it is that from influencing them... you better yourself, because at the end of some days.. you need them to influence you too. 

What can happen from these decisions to influence others leads to great connections in life.  It is fantastic to see others stepping out of there comfort zone to go and get involved... it is even more fantastic to be that person who searches out others to get them involved.  These people that you search out may need just what you are all about, someone to give them that push. 

One of my good friends said that they really felt stuck.  Everything just made them feel that way, and then this past summer she did something about it.. and those that influenced her, that gave her that push, didn't even know they were doing it.  She told me after that it was those around her starting new things, moving into areas of their lives because it was where they wanted to be that had been such a reality check for her.... so she decided to get going.  She did multiple events, started a new job, ran her first volleyball camp, and is coaching JV volleyball this year....  and the greatest part,  she INFLUENCED others along her way! 

PEER PRESSURE is wonderful when it is working towards a positive outcome! 

With that being said...  Bully Away when it comes to bettering the lives of others and yourself!!

Labor Day Wkend activities this Saturday @ Lincoln High School in Wisc. Rapids.

31 Heroes will start @ 9.

Not sure about what events everyone is still up for this fall... it is always such a busy time with the turn of the season, but I am planning on the mud run at the end of October in Verona for sure... besides that just post on f-book or comment and we can try and make it work!

Sept. 10 is the Wild Goose Chase in Waupun:  10k or 5k

after stop downtown and check out the Art around Waupun... My friend, Lib, and I are exhibiting!

TWO-fer-ONE

First day of school yesterday...so I never got to the BLOG...

Here are our Two Days in ONE!!!
We are folloing Crossfit Takeover...& I feel like a "cheater" on CFJAX... But the programing has been nice...

Monday WOD
Baseline/Foundation WOD ~ NANCY
5 Rounds for Time:
400m Run
15 Overhead Squats (95#)

We ran the back circle (350m...so getting to the bars was the extra)
Britt ~ 15:55
Syd ~ 15:19 (working a weakness...OHS have been tough for Syd...but he is quickly mastering them!)
Hepp ~ 13:55
Feidt ~ 16:39
El Tigre' ~ 14:31
Reeder ~ 15:26
Hansen ~ 16:39
tb ~ 13:33 (must have fueled well this weekend, & OHS are a serious strength, running is weakness)

Tuesday WOD
4 Sets of:
Max Reps of Unbroken Strict Pull Ups
Rest As Needed between Sets

then...MetCon
5 Rounds for Time:
3 Power Cleans (@ 85-90% 1 Rep Max)
20 Burpees

El Tigre' ~ 9-7-5-5 / 14:12 (185#)
Britt ~ 11-8-6-6 / 13:06 (165#)
Feidt ~ 5-5-5-4 / 13:16 (165#)
Hepp ~  11-7-5-7 / 13:5? (165#)
Reeder ~ 9-7-7-6 / 11:53 (185#)
Hansen ~ 11-9-7-7 / 13:15 (185#)
Syd ~ 11-9-7-7 / 10:34 (185#)
tb ~ 17-12-12-7 / 13:22 (180#)

REST on the Pull Ups makes a difference...3-4 minutes b/t the first 3 sets then 90s rest for the last round for me...
Burpees were harder than I thought...

Want to see it done well...Check it Out:
Crossfit Oldtown does WOD

GAMEDAY!

Here we go...

For Time:
21 Deadlifts (1.5% BWT)
21 Squat Cleans (75% BWT)
800m Run
15 DL
15 SC
800m Run
9 DL
9 SC

Results are Time (DL # / SC #)
6AM
Britt ~ 29:02 (240# / 120#)
Reeder ~ 34:57 (290# / 150#)

8AM
El Tigre ~ 3?:?? (225# / 155#)
Hepp ~ 29:18 (275# / 145#)
Syd ~ 25:04 (265# / 135#)
tb ~ 34:55 (275# / 140#)

Tough...Tough...Tough

WOW

Very nice post by Syd!!!

Thursdays & 5 days in a row are tough... School beginning is brining a strong thought back to 3 WODs - 1Rest - 2WODs for Days...We will see & discuss as a crew

Today's WOD (Takeover)...

Front Squat
5-3-3-1-1-1

5 Rounds
3 Rope Climbs
15 Ring Dips

6AM
Britt ~ 225# (235 miss) / 13:33 (Dips)
Reeder ~  275# (295 miss) / 14:38 (Dips)

8AM
Feidt ~ 245# (265 Fail) / 15:24 (mod = 5 Pull Ups, 15 K2E, 15 Dips)
Hepp ~ 225#
tb ~ 245# (265 Fail) / 18:32 (Rx)

Baby Bonding

Babies

Had to pass this along. This is how Grace and I will be forming our loving bond. Babyvest style.

p.s. Don't click the link if you are offended by foul language. :)

HELEN & Friends...

Sorry the post for Tuesday is Late... Congrats to the Waupaca Triathletes!!!

Tuesday WOD
HELEN (3 Rnds of: 400m Run, 21 Swings (55#), 12 Pull Ups)
6AM (200 & Back)
Britt ~ 11:48
Reeder ~ 11:40
8AM (Back Circle)
Syd ~ 25:06 (Oh, by the way, he did LINDA not HELEN)
Hepp ~ 9:28
Feidt ~ 12:15
tb ~ 10:20

Wednesday WOD
AMRAP (as many rounds as possible) in 20 Minutes:
6 Power Snatches (95#)
12 Overhead Squats (95#)
24 Lateral Bar Jumps (over and back is ONE!)

6AM
Britt ~ 7 Rnds + 6 Snatches (75#)
Reeder ~ 6 Rnds + 6 Snatches (Rx)
8AM (Defense Wins!!!)
Syd ~ 5 Rnds + 6 Snatches (95# Snatch / 65# OHS)
Hepp ~ 6 Rnds + 4 Lateral Jumps (Rx)
tb ~ 7 Rnds (Rx)

Gettin' Sore...Good feeling knowing you are pushing your body!!! Gaining thru Training!
Things that impress me:
Feidt do his Pull Ups...He has come a long way thru consistent work...not giving up
Syd doing Overhead Squats...Those shoulders never looked better!
Hepp in general...He is a machine!

Check this out:
In case you missed it on CFJAX...

This is inspirational and encouraging...The story is VERY impressive...
NOW...LISTEN to it a second time and HEAR the THEME...People telling you you cannot change...do this or that...BUT YOU CAN
REMEMBER...EVERYTHING IS POSSIBLE! Have Faith & Believe!!!

Back to Work

Football Lost 0-19...Bummer

We will do better this week!

Back to Work...Literally!

WOD from Crossfit Takeover

Thruster 3-3-3

6 x 200m Sprint w/ 60s Rest between each effort

Rest...then...
Test #5
800m Run
21 Thrusters (75#)
21 L-Pull Ups

Britt ~ 160# / 29-35s for the 200's
Reeder ~ 160# / 30-40s for the 200's
Syd ~ 185# / 28-35s for the 200's / 6:56 (strict pull ups)
Feidt ~ 185# / 35-45s for the 200's / 7:53 (7 strict & 14 Kipping pull ups)
tb ~ 185# / 31-34s for the 200's / 7:10 (Rx)

A good day...Calves, Hammies & Glutes have never felt so bad...Sprints are something we should start to add!!!
HELLO lactic acid!!!

Waupaca Triathon 2011

 Just some highlights....

 

 
 



A few more newcomers and experiences this year.. which is fantastic!  Carol, Tiffany, and Jodi were the first timers finishing their first Triathlon!  Abbey also rocked it on her first Team Tri.. nothing like having a baby 9 weeks ago and telling me two weeks after she would like to do the swim part of the Tri... HECK YEAH You can swim!!  So in total~ Jill, Carol, Tiff, Katie, Jodi all worked hard on the sprint tri and for teams we had.. Vida, E, Sue & Abbey, Jenne, Me.  We also cheered on the Dynamic Daliege Duo who both did the Sprint.... and then when done, flew back to Rome for two ski shows that day!

Some of the best things that come out of making a few of these events a tradition is that they are truly looked forward to as part of the summer..  Vida and Sue have been looking forward to this since the day after last year~  OH the enthusiasm and if you look hard you can see it in the picture above of Vida getting done with the swim and running with Sue, to E, to hand off the chip for the bike part. 

My Team had a little discussion about how fun it was to work on it all together but after our part was done and you see all the competitors finishing... you feel a tad guilty that you didn't do the entire thing... I WILL say that when on a Team- It Is Fun.  I got to cheer, take pictures, people watch, ChEEr some more... and then when Jenne came in from the bike, she ripped the chip, slapped it on my ankle and I got to do my part. WOOHOO.

There are still thing to do this summer.. and if you have been too busy noticing the weather is awesome right now... so post what you are planning on doing before the snow flies and get outside with friends~ Bike, Paddle, play Kickball, whatever it takes to find yourself enjoying some fresh air and feeling great about yourself. 

For myself:  Tomatoe season is coming in and between them and the cucumbers and zucchini... Katie and I have our hands full~literally!!

~V



GRINDER...

HERO

COLLIN TRENT THOMAS

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
First Posted on Mainsite ~ Nov. 21, 2010 

6 Rnds ~
400m Sandbag Carry (50#) load a backpack and shoulder carry
12 Push Press (115#)
12 Box Jumps (24")
12 SDLHP (95#)
* Push Press must be same bar as the SDLHP...change weight

HEPP ~ 35:05
Syd ~ 39:37
tb ~ 40:56

REST DAY!??

CROSSFIT TAKOVER

Push Press: 3-3-3-3-3

AMRAP in 10 Min:
3 Rnds of 1 Clean & 2 Front Squat (155#)
then...
9 Handstand Push Ups

* 9 total reps of clean & squat, then 9 reps of HSPU

Feidt ~ 135-155-175-185-195 (1) / 4 Rnds
Reeder ~ 135-155-175-185-185 / 2.5 Rnds
Syd ~ 135-155-165-175-190 / 3 + 3 HSPU
Hepp ~ 135-155-175-185-205 / 4 + 1 Rnd C/FS
El Tigre ~ 135-155-175-185-205 / neck hurt...Did not do AMRAP
tb ~ 135-155-175-185-195 (2) / 4 Rnds + 8 HSPU

WOD

For Time:
50 Low Row @50#
100 SDLHP (35# Kettlebell)

100 Sit Ups
100 Back Extensions
* Partition any way you want

1 Mile Run

El Tigre ~ 25:15
Syd ~ 20:38
Hepp ~ 21:00
Bender ~ 23:45
Reeder ~ 26:00
Feidt ~ 23:56
tb ~ 24:57

Catching UP with FRAN...

Fridays WOD ~
For Time:
800m Run
3 Rounds of:
25 Box Jumps (24")
15 SDLHP (75#)
800m Run

Then...As quickly as possible get done 50 Toes to Bar...Keep track of time and sets

Syd (on his own in the afternoon) ~ 13:27...no toes to bar
Hansen ~ 14:25 WOD / with the T2B = 19:44 (7 Sets)
Hepp ~ 14:31 WOD / w/ T2B = 20 19 (10+ Sets)
Feidt ~ 18:40 WOD / w/T2B = 24:46 (10+ Sets)
tb ~ 16:13 WOD / w/ T2B = 21:25 (5 Sets)

MONDAY 8/15 ... NEW WEEK ... NEW LIFE ... FIRST FB GAME!!!

Warm-Up
200m Run Forward & 200m Run Backward
PVC Bar x 12 ~ Deadlift, Hang Squat Clean, Push Press
2 x 12 @ 45# ~ Front Squat & Push Press
Then work on Thruster efficiency...no wasted motion

FRAN
21-15-9
Thruster (95#)
Pull Ups

Reeder ~ 9:10 (on own)
El Tigre ~ 5:24 (1st Group)
Feidt ~ 8:24 (2nd Group)
Hepp ~ 5:02 (1st Group)
Syd ~ 4:25 (2nd Group)
tb ~ 4:25 (1st Group)

OFFENSE...AGAIN?!

Taking FULL advantage of EVERY opportunity...the offense of Feidt & Biolo have once again defeated the defense of Hepp & Syd...Again by a DQ, but, as we say...A win is a win & we will take it (for now).

We have been working behind the scenes with Grace to keep her Dad up at night so he cannot get in for the WOD in the AM (Seems to be working)...Grace said she is now working on getting Dad to eat Doritos, Sugar, Bread and Pasta!

Soon enough we MAY be able to defeat the Dynamic Duo in an actual WOD...Provided there are no D/U, Deadlifts or Running (We need the Squat)...or maybe Offense will recruit Britt and Defense can have Bertagnolski!

Todays WOD:

Press 5 x 5

Then,
AMRAP in 8 Min:
12 Wall Ball
8 Push Ups

Hepp ~ 135# 5x5 (easy) / 8 Rnds
Feidt ~ 135# 5x5 (tough) / 7 Rnds
Reeder ~ 115# 5x5 / 7? Rnds
tb ~ 135# 5x5 (tough) / 7 Rnds

Press was shoulder press...
Push Ups were regular...tough, but regular...no hands off...that would have been brutal...

Let's Go Honey Badgers...Get signed up or plan on attending 31 Heroes WOD on Saturday, Sept. 3rd
Honor those that gave their lives for the sake of our country (our ideals & freedom) with a little sweat, heavy breathing and competition among FRIENDS & FAMILY!

Waupaca Tri..

Updates:
We aren't able to get the house this summer but we have found rooms at the Village In, downtown Waupaca.  We are staying Friday night. 
Going to be a fun time... getting there early again and enjoying a night together and a fun morning... new people are coming and some have dedicated themselves to a full tri~ can't wait for them to see all their hard work pay off!!

Besides that think about the Sept. 3rd 31 Heroes WOD.... can't wait to see you there!

Got a rolled ankle last night.. gettin some color today.. awesome.

Offense Wins!!!

Staying with the Crossfit Takeover programming (good friends with CFJAX and programming very similar styles)...we move into Wednesday WOD...

Buy In ~ 

5 Rounds of:

30 Double Unders

20 Abmat Sit Ups

10 Med Ball Cleans (20#)

Then...

DEADLIFT 1-1-1-1-1-1-1

Then...

50 Back Extensions

A good strength day...

6am...

Reeder ~ 9:16 / 305-315-325-335-345-355# DL...did rounds of 2 reps at each but the last...

tb ~ 9:26 / 305-315-325-335-345- Done...no need to risk going heavier for me...

NOON WOD...

Syd ~ 10:24 / unsure of sets but achieved 425# DL w/o BELT...simply amazing

Due to the Offensive / Defensive competition that has been brewing in these AM WOD's, I believe not having any Defensive representation means the Offense can claim ONE (1) victory... And... As they say, "A win is a win"... Fiedt & I will take it!

2sday

CTO Programing...

10-9-8...3-2-1 of Hang Power Clean (135#)
200m Run between each round

Britt ~ 13:30 (115#)
Hepp ~ 14:57
El Tigre ~ 16:00
Reeder ~ 16:05
Feidt ~ 16:16
tb ~ 16:26

Nice simple WOD for a Tuesday AM...

Up Coming Event:
SATURDAY, Sept. 3rd
31 Heros WOD

Go and register if you wish...
Donate if possible...
Participate either way!
I am registering and putting my affiliate as CFJAX...(they will send the t-shirt to them...Jax says they will send us the shirts / The shirt is really not why I am doing it!)

12 Minutes....

TOUGH...

Thanks to Crossfit Takeover

As Many REPS As Possible:

4 Min ~ Max Thrusters (95#)
4 Min ~ Max Chest 2 Bar Pull Ups
4 Min ~ Hand Release Burpees

Britt ~ 38 / 38 / 40 = 116
Syd ~ 53 / 35 / 44 = 132
Hepp ~ 41 / 35 / 44 = 120
Feidt ~ 45 / 25 / 35 = 105
tb ~ 47 / 41 / 32 = 120

ON TO FOOTBALL...Lots to work on!

FIRST DAY OF PADS...

Saturday was our frst day in full pads for football... Really didn't affect the WOD...But seemed like a nice title...

For Time:

50 Pull Ups
100 Push Ups
200 Air Squats
1 Mile Run

Syd ~ 22:??
Hepp ~ 24:00
Feidt ~ 29:??
tb ~ 27:17

Been A While

Thursday = CFJAX Handy
AMRAP in 20
5 Handstand Walk-Ups
10 K2E
15 Box Jumps (30")

Britt ~ 7
Hepp ~ 6 +1 HSWU
Feidt ~ 5
tb ~ 6

Friday = Crossfit Takover
4 Rounds for Time:
200m Run
15 Burpees

Hepp ~ 8:48
Feidt ~ 9:57
tb ~ 8:57

Good couple of Days...Football is in FULL-GO mode!!!

UPDATE @ 2:30pm Post FB Practice...

SYD was in FULL HONEY BADGER MODE!!!!!!!!
Today's WOD in 7:31!!!
That is 1:52.75 per Round....

Get Dirty

Filthy 50
For Time:

Box Jumps (20")
Jumping Pull Ups
Swings (35#)
Lunges
Knees 2 Elbows
Push Press (45#)
Back Extension
Wall Ball
Burpees
Double Unders

Hepp ~ 28:52
Feidt ~ 39:05
tb ~ 34:30
Nic came in later in the day...It was cooler, but had no one to WOD with...BUT...
Syd ~ 26:?? ... Hepp is HOT!  We are going to have a throwdown soon...
HEPP vs. SYD 3 Draws from the Hopper & we will crown a champion!