Gameday Quickie & "Dessert"

This one is straight from CFHQ...

AMRAP in 15 Min:
10 Wall Ball (20# / 12#)
10 Toes to Bar
10 Box Jumps (24"/20")

Val ~ 8 Rnds (mod = Floor T2B)
Britt ~ 7 + 3 Wall Ball
Feidt ~ 6 Rnds +
Hansen ~ 6 Rnds
Ty ~ 6 Rnds + 7 Wall Ball
Jake ~ 6 Rnds + 5 Wall Balls
T-Lev ~ 7 Rnds
STAN ~ 9Rnds + 10 Wall Ball (mod = Floor T2B)
tb ~ 8 Rnds

A great post on NUTRITION for all you Nutrition Buffs...this guy is hilarious and to the point!
WARNING: If rude or vulgar language upset you...DO NOT READ THIS POST!!!
Paleo Brownies are Dumb!
Syd will LOVE this!!!

If you would rather not hear "real world" truth and fact then go here:
USDA-Food & Nutrition Information Center
I am sure they will steer you right into "Healthy Living"...

Catch-Up

Sweating...

Tired...

Fatigued...

Dizzy...

...FEELS GREAT!!!

3 Days of Work for all you Honey Badgers!!!
Thanks a lot CFJAX!

Monday ~ Squatdog Millionaire
Max Reps of Squat Snatch (95#/65#) in 7 Min
REST...
OHS 1-1-1-1-1 fiind heaviest load in 5 sets

Brit ~ (95#) 32 / 210#
Val ~ (65#) 27 / 105#
Feidt ~ (95#) 39 / 145#
Hansen ~ (95#) 48 / 205# (miss @225#)
T-Lev ~ (95#) 43 / X
tb ~ (95#) 47 / 225# (miss @ 245#)

Tuesday ~ Bench Warmer
Bench Press 5 x 8 (get to heaviest load)

3 Rnds for Time:
60 Low Rows (modified from 350m Row)
20 Toes To Bar
20 Hand Release Push Ups
20 Knees to Elbows

Val ~ 85# / 21:46 (Supine Bar Toe Touches)
Bertag ~ 205# / Unknown but did the WOD
Britt ~ 155# (165 fail @ 5 reps) / 24:40
Stan ~ XX / 20:40 (Supine Bar Toe Touches)
Ty ~ XX / 23:24
Hansen ~ ??
tb ~ 225# / 19:55

Wendesday ~ EVA
5 Rnds for Time:
800m Run
30 Swings
30 Pull Ups

Val ~ (35#) 4 Rnds @ 41:00
Feidt ~ (70#) 4 Rnds @ 52:00
El Tigre ~ (75#/70#) 4 Rnds @ 54 min
Brit ~ (65#) 54:53
Jake ~ (55#) 57:31
Ty ~ (55#) 56:25
tb ~ (70#) 57:58

YOGA...FLEXIBILITY...MOBILITY coming for Thursday!!!

Friday...Gamesday

With all the goings on today there was a variaty of WOD's taking place...

Nice to see all the cooperation and hard work that goes into the mix...

All-for-one!

#1 WOD
For Time:
10 Rope Climbs
20 Ring Dips
30 C2B Pull Ups
40 Back Extensions
50 Burpees
1 Mile Run (2 School Laps)
Ohh yea...Wear a 20+ # Vest

Britt ~ 33:00 (Rx)
Bert ~ Unknown again...BUT Great Form!!!
Ty H ~ 38:58
Jake ~ 41:32

#2 WOD
Thursday WOD from Jax
9-15-21
Squat Clean Thruster (75#)
T2B
Feidt ~ 9:49 (no Bwt squat cleans after)
tb ~ 7:47 (no Bwt squat-cleans after)

#3
Stan's WOD
4 Rnds of:
6 Squat Clean Thrusters (55#) (FORM)
12 Knees to Elbows (FORM)
400m Run
Stan ~ 19:15

Catching Up...

Today...Thursday 9/22

9-15-21

Squat Clean Thruster

Toes 2 Bar

REST as needed...then...

Death by Sqaut Cleans (bwt if possible)

increase 1 rep every minute on the minute...continue until failure

Val ~ 8:33 (45#) - 95# x made 3

Syd ~ 7:26 (75#) - 175# x made 5

Flexibility Training / Active Rest

for the Rest of us...

NOW THE CATCHING UP...

We have been doing CFJAX...

Tuesday

Shoulder Press

1 x 5 @ 65% 1RM

2 x 3 @ 75% 1RM

3 x Max Reps @ 80% 1 RM

3 Rnds for Time:

400m Run

8 Muscle Ups

(Rapids Crew sub is 2 Pull Ups & 2 Dips = 1 MU...Must be performed that way 2 & 2 for 8 rounds to equal the 8 rounds)

Britt ~ 100# 8/5/3 ... 13:01 (Rx)

Bertag ~ 133# 11/7/7 ... 15:44 (2 & 2)

tb ~ 133# 7/6/5 ... 14:33 (Rx)

Hansen ~ 16:55 (Rx)

Stan ~ 18:22 (green band for dips)

Wednesday

AMRAP in 12 Min:

3 HSPU

6 Box Jumps (30")

9 OHS (95#)

Feidt ~ 6 / 275# - 5/3/x

Bertag ~ unknown when he doesn't like the WOD

Britt ~ 7 + 2 HSPU / 205# 8 / 225# 6/5

tb ~ 8 / 295# 5/5/x

Hennesy ~ 5

Blake ~ 5

Sorry about the late posts...I like this to keep track of our progress and have been slacking...

VAL... GREAT POST...even better WOD this am!!!!

NEXT WEEK WOD's begin at 6:05am at the latest... 6-6:05 is set-up time!!!

IF you want in or need to warm-up be there earlier...Let's keep this group together

The magic of the WOD's is the competition, camaraderie and pushing each other...

ToDaY.

So lets do a little check in...  It has been a while since I posted and since it is already past my bedtime and I am getting in an AM workout tomorrow with Syd.. why not stay up a bit longer for a few words.

The environment you choose to surround yourself with is a choice YOU make.  It defines the way you live, the role you play, and how you want to see yourself.  With that note: adjusting to life's changes takes time.  Taking on everything at once is not a way to start.  (I know my faults, but this is about you right now and not me.. I am almost done adjusting.)  A lot of us start small; first 5k, sprint-triathlon team, looking up thrusters on youtube and then doing them, getting a group together for AM tabata or WOD, and then as we start to find confidence we take another step. 
Confidence is huge.. YOU are your worst enemy before, during, and after.  It is how you choose to deal with decisions that lead to gains in confidence and in-turn a better environment for yourself.

          When things don't work out the first time: Try again, only this time, try harder. 

When your worried about being in the way: You're not! 

When people tell you they want you to be there: They truly do. 

When your training just didn't pan out because it was a crap outline by a dumba**, and a week before find out you can't run your first half-marathon because of it: You get healthy and you meet your goal.

SO, make a list of it all... everything you do, ALL of it.  JUST TRY THIS.  After you have it all written down make another list of what is truly, honestly, whole-heartedly important to you and your lifestyle (or the lifestyle you want to have).

THEN, compare the two.  What can change to make it work?  What needs to be crossed off the list?  What has ran it's course and really isn't apart of your present life?  What do you want?  What betters you?

NOW, make it happen.

**remember start with one and then continue on... hang it on the fridge, if you need a magnet I will make you one just for this reason only! (I can make good magnets)

A little motivation from PracticeCrossfit's Page.

Click the link. 

NOTE: This can apply to more than simply what is noted.

Just in case some of  you were wondering....

Copy Jax

5-20-10-30-15 of the following
Sumo Deadlift High Pulls
Swings
Good Mornings
Clapper Push Ups

then...
DEADLIFT
1 x 5 @ 70% 1RM
2 x 3 @ 75% 1RM
3 x Max Reps @ 80% 1RM

Britt...9/9/12 for Max Reps
Feidt...12/9/x 275#
tb...7 reps @ 295# then missed on 2nd and 3rd attempts...cooled down to much...
Bertag on his own did Fight Gone Bad...cause the programming and WOD were not up to his standards
aka...he did not like what was prescribed so "I will do my own thing" or "do what I want to do"

CFJAX ~ Hangfire

Simple...Effective...Burning...

As many rounds as possible in 25 Minutes:
20 Swings (55#)
30 Lungewalks
400m Run

Britt ~ 6 + 7 Lunges
Hansen ~ 6 + 30 Lunges
Feidt ~ 5 + 30 Lunges
Bertag ~ 6
tb ~ 6 + 15 Swings

Stan ~ 5 Rounds in 18 Minutes (35# Swings)

BARBARA

Wowwy...Wowwy...

Barbara
5 Rounds for Time (time each individual round & total)
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
* Exactly 3 Minutes Rest between Rounds

We did hand-release push ups & abmat sit ups...

Britt ~ 5:23/5:40/5:42/6:20 @ 32:05 (4 Rnds Complete...needed to go to WORK)
Feidt ~ 6:43/7:52/8:38/2MR/9:16/9:55
Bertag ~ finished...didn't take appropriate rest, but rested when he needed throughout
Hansen ~ 5:20/4:56/7:54/8:18/7:47 (43:15)
tb ~ 4:42/4:48/4:31/5:24/5:46 (37:09)

TWOsday

2nd Day back on JAX & Feeling Great!

Warm Up:
Run...Stretch...Move

PUSH PRESS
2 x 5 @ 60% 1 RM
2 x 3 @ 70% 1 RM
3 x Max Reps @ 80% 1 RM

then...
30-20-10
SDLHP (95#)
Ring Dips (Bar Dips)

Feidt ~ 8-7-7 @ 155# / 11:35 (Bar Dips)
Britt ~ 6-6-6 @ 155# / 12:21 (Ring Dips)
Stan ~ 5 x 5 Push Press / 11:30 (1pood KB & Green Band Bar Dips)
Ty ~ ??? / 11:27 (Bar Dips)
Hansen ~ 11-8-5 @ 165# / 7:29 (Bar Dips)
tb ~ 10-10-7 @ 165# / 10:39 (Ring Dips)

Back to JAX...

Feels like home...

Actully the Programing & WOD's from Takeover and Jax compare very similarly...

We are back to CFJAX this week...

Starts with SOPHIA (that is the daughter of the owners/operators fo Jax)...Two this year...
HAPPY BIRTHDAY!!!

SOPHIA
10-9-8-7-6-5-4-3-2-1
Squat Clean Thruster (115# / 75#)
50-45-40-35-30-25-20-15-10-5
Double Unders

Bertag ~ 15:48
Britt ~ 18:26 (mod-95#)
Feidt ~ 22:40 (single unders x ? & thinks he missed a set)
Hepp ~ 23:24
Val ~ 26:23
E ~ 25:10 (mod-90# & singles x ??)
tb ~ 17:49

It was great having everyone in!  Bertag was in BEASTMODE due to the large numbers...He had to prove that he is the best at D/U!  Having Ethan join us was excellent...true warrior to come in and just get after it!

Got Game?

WOD (CFTO-BST)

For Time:
12 Ground-to-Overhead (135#)
25 Abmat Sit-Ups w/ Med-Ball (20#)
9 G2O
25 Abmat Sit-Ups w/ Med-Ball (20#)
6 G2O
25 Abmat Sit-Ups w/ Med-Ball (20#)
3 G2O
25 Abmat Sit-Ups w/ Med-Ball (20#)

Britt ~ 11:40
El Tigre' ~ 10:46
Feidt ~ 9:54
Ty ~ 10:52
tb ~ 7:29

REST DAY...

Today is an ACTIVE rest day... Some were active...Some were resting...

El Tigre', Britt & tb were resting & stretching...Many body parts were sore after the Lunge Jumps from yesterday (more on that later)...

Feidt, Stan-"The Man"-Kowski, and Hennesey were ACTIVE with the WOD...

Thur WOD...Kettlebell Work
Max Reps in 2Min of each with a lap in the FH b/t each
Swings
Snatch (Alt. Arms)
Goblet Squat
Sumo Deadlift High-Pulls

Feidt (55#) ~ 52 / 17 / 39 / 47
Stan (35#) ~ 45 / NA / 57 / 47
Ty (55#) ~ 49 / 20 / 32 / 42

A Day Late and a Dollar Short...Wednesday WOD ~ Screwed Up Cindy (More Girls)
As Many Rounds as Possible in 20 Min:
5 Chest-2-Bar Pull Ups
10 Push Ups w/ Hands on Med Balls/Basketballs
15 Split Lunge Jumps (each leg...so 30 total)

Britt ~ 8 Rnds + 5 Push Ups
El Tigre' ~ 7 Rnds + 5 Pull Ups
Hansen ~ 8 Rnds + 10 Push Ups
Ty ~ 8 Rnds + 5 Pull Ups
tb ~ 9 Rnds

Name Them...

Another Day...Another Girl...

 DIANE

21-15-9

Deadlift (225#)

Handstand Push Ups

Cash-Out:

50 GHD Sit Ups (broken into sets however you like)

Syd ~ 8:53 (green box)Val ~ 7:40 (155# / Ft on Bar)

Britt ~ 15:54 (Rx)

El Tigre ~ 13:?? (Ft on Bar)

tb ~ 15:26 (Rx)

Hansen ~ 16:?? (All types of HSPU)

31 Heroes pt. 2

Nice work by all who sucked it up and got after the 31 Heroes! We left it all out there: sweat, skin, and blood! Here is some of the evidence. Also, thanks to the organizers of the 31 Heroes WOD and to those who donated. Here is the write-up from our friends at CFJax.

CrossFit gyms across the nation and world will gather together to honor our heroes killed in action August 6, 2011 with this workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds.

IN MEMORY OF:

• Lt. Cmdr. (SEAL) Jonas B. Kelsall, 32, of Shreveport, La.

• Master Chief Special Warfare Operator (SEAL) Louis J. Langlais, 44, of Santa Barbara, Calif.

• Senior Chief Special Warfare Operator (SEAL) Thomas A. Ratzlaff, 34, of Green Forest, Ark.

• Senior Chief Explosive Ordnance Disposal Technician (EXW/FPJ) Kraig M. Vickers, 36, of Kokomo, Hawaii

• Chief Special Warfare Operator (SEAL) Brian R. Bill, 31, of Stamford, Conn.

• Chief Special Warfare Operator (SEAL) John W. Faas, 31, of Minneapolis.

• Chief Special Warfare Operator (SEAL) Kevin A. Houston, 35, of West Hyannisport, Mass.

• Chief Special Warfare Operator (SEAL) Matthew D. Mason, 37, of Kansas City, Mo.

• Chief Special Warfare Operator (SEAL) Stephen M. Mills, 35, of Fort Worth, Texas.

• Chief Explosive Ordnance Disposal Technician (EXW/FPJ/DV) Nicholas H. Null, 30, of Washington, W.Va.

• Chief Special Warfare Operator (SEAL) Robert J. Reeves, 32, of Shreveport, La.

• Chief Special Warfare Operator (SEAL) Heath M. Robinson, 34, of Detroit.

• Special Warfare Operator 1st Class (SEAL) Darrik C. Benson, 28, of Angwin, Calif.

• Special Warfare Operator 1st Class (SEAL/PJ) Christopher G. Campbell, 36, of Jacksonville, N.C.

• Information Systems Technician 1st Class (EXW/FPJ) Jared W. Day, 28, of Taylorsville, Utah.

• Master-at-Arms 1st Class (EXW) John Douangdara, 26, of South Sioux City, Neb.

• Cryptologic Technician (Collection) 1st Class (EXW) Michael J. Strange, 25, of Philadelphia.

• Special Warfare Operator 1st Class (SEAL/SW) Jon T. Tumilson, 35, of Rockford, Iowa.

• Special Warfare Operator 1st Class (SEAL) Aaron C. Vaughn, 30, of Stuart, Fla.

• Special Warfare Operator 1st Class (SEAL) Jason R. Workman, 32, of Blanding, Utah.

These sailors were assigned to a West Coast-based naval special warfare unit:

• Special Warfare Operator 1st Class (SEAL) Jesse D. Pittman, 27, of Willits, Calif.

• Special Warfare Operator 2nd Class (SEAL) Nicholas P. Spehar, 24, of St. Paul, Minn.

• Chief Warrant Officer 4 David R. Carter, 47, of Centennial, Colo. He was assigned to the 2nd Battalion, 135th Aviation Regiment (General Support Aviation Battalion), of Aurora, Colo.

• Chief Warrant Officer 2 Bryan J. Nichols, 31, of Hays, Kan. He was assigned to the 7th Battalion, 158th Aviation Regiment (General Support Aviation Battalion), of New Century, Kan.

• Staff Sgt. Patrick D. Hamburger, 30, of Lincoln, Neb. He was assigned to the 2nd Battalion, 135th Aviation Regiment (General Support Aviation Battalion), of Grand Island, Neb.

• Sgt. Alexander J. Bennett, 24, of Tacoma, Wash. He was assigned to the 7th Battalion, 158th Aviation Regiment (General Support Aviation Battalion), of New Century, Kan.

• Spc. Spencer C. Duncan, 21, of Olathe, Kan. He was assigned to the 7th Battalion, 158th Aviation Regiment (General Support Aviation Battalion), of New Century, Kan.

• Tech. Sgt. John W. Brown, 33, of Tallahassee, Fla.

• Staff Sgt. Andrew W. Harvell, 26, of Long Beach, Calif.

• Tech. Sgt. Daniel L. Zerbe, 28, of York, Pa.

• Military Working Dog 'Bart'

R.I.P. TO THESE HEROES

Hepp=OJ?

Monkey bars=Blood

The boxes

A tired Italian

Post beatdown

Welcome back Trina!

155 Thrusters

31 Heroes...

Saturday's WOD was AWESOME!

31 Heroes
AMRAP in 31 Min:
8 Thrusters (155/105)
6 Trips on Monkey Bars (15 touches = 1)
11 Box Jumps (30/24)


Partner Up and while one partner worked...the other was carrying weight for 400m (45/25)...then switch.


Great to have everyone around...sweating, working, tearing hands & making yourself and those around you better...


Maybe pics from SYD soon...

GAMEDAY & Stan...

Another GAMEDAY...another WOD...

Today we travel to Fond du Lac... First game in the New Conference! New opponent...new experience...

We were ALSO honored to have the world famous Scott Stankowski (aka Boat Launch Idiots) come in for a workout...

FRIDAY WOD ~

3 Rounds:

90s Low Row @ 50#

Max Reps Bench Press (@ Bwt)

The 90s was meant to be controled rowing...but kept track of reps to see how we were doing...

El Tigre ~ (205#) 54/7...60/8...59/7

Feidt ~ (185#) 60/12...64/11...64/10

Hansen ~ (185#) 59/11...63/10...60/9

Britt ~ (155#) 48/9...56/9...59/7

Stan ~ (135#) 55/9...53/9...53/10

tb ~ (185#) 52/16...54/17...52/13

31 HEROES WOD

Sat. 9/3 @ LHS Wt. Room

9AM START!!!

BRING A FRIEND...