October-FIT!!!

Well... October-FIT has come and gone.

Sorry the blog was not up earlier...
Great WOD's with even better people!
Desie, Krom, Feidt, Syd, E & Val all in!!!

Feidt's "Warm-Up"
As Many Rounds as Possible in 7 Minutes:
3 Thrusters (95# / 65#)
3 Strict Pull Ups
6 Thrusters
6 Strict Pull Ups
etc... Increase 3 Reps every round...9, 12, 15....

Syd ~ 12 + 10 Thrusters
Feidt ~ 12 + 8 Thrusters
Des ~ (45#) 12 + 1 Thruster
E ~ 9 + 9 Thrusters
Val ~ 12 + 3 Thrusters
Krom ~ 12 + 6 Thrusters
tb ~ 12 + 3 Pull Ups

Taken (modified) from Crossfit Games WOD's:
350 M Run
30 Wall Ball (20/14)
20 T2B (Hip Flexors for Mod)
30 Box Jumps (24"/20")
20 SDLHP (95/65)
30 Burpees
20 Shoulder to Overhead (135#/95#)

We went with two groups so we could watch, encourage, motivate
Taken approximatly 4-6 Min Rest between WOD's...watch the other group...
With the exception of the last WOD...We started at the 6 Min mark...

As Far as Possible in 3 Min:

Val ~ 3 Flex

E ~ 5 Flex

Feidt ~ 30 WB

Des ~ 2 T2B

Syd ~ 12 T2B

Krom ~ 6 T2B

tb ~ 3 T2B

As Far as Possible in 6 Min:

Val ~ 4 SDLHP

E ~ 25 BJ

Feidt ~ 10 BJ

Des ~ 22 BJ

Syd ~ Pukie visited...

Krom ~ 30 BJ

tb ~ 4 SDLHP

Complete For Time:

Val ~ 14:21

E ~ 20:15

Feidt ~ 16:05

Des ~ 17:30

Syd ~ Still not Right... Dairy and Grains came up!

Krom ~ 14:17

tb ~ 15:09

Almost There...

Work ur weakness...

21-15-21-15
Burpee Box Jumps (24" / 20")
One-Arm DB Snatches (30# / 20#) [total...not each arm]

Krom ~ 13:31
Feidt ~ 17:58
Hepp ~ 17:24
Val ~ 14:44
tb ~ 13:27
Simon ~ 14:28

Great start to the day...Now the wait!!!

Run...Baby...Run

Run...Baby...Run
200m Run
15 Swing (70/55)
15 Pull Ups
400m Run
15 Snatches (95/65)
15 Pull Ups
800m Run
15 Lunges (95/65)
15 Pull Ups

Britt ~ 14:24
Val ~ 18:36
Feidt ~ 18:39
Bertag ~ never writes his time down...he does not care!
Simon ~ 18:03
Ty H ~ 17:04
T-Lev ~ 15:22
Hansen ~ 15:17

Saturday is October-FIT...
Come join in for a morning of fun...
Begins at 10am @ LHS...
Bring swimsuit (just in case) along with any other workout gear...be prepared for indoor & outdoor activities!!!

Scary Weak

Warm-Up ~
Barefoot Run (1 Lap)...5 Inchworms...1 BF Lap...10 Pass Thrus...1 BF Lap
With 45# Bar:
5 Shrugs...4 Upright Row...3 Muscle Clean...2 Propulsions...1 Squat Clean
Repeat 2 more time (increase wt. if you wish)...

Scary Weak
AMRAP in 20 Min:
5 Power Clean (145# guys / 105# Val)
10 Box Jumps (24" / 20")
20 Double Unders (no subbing...get them done!)

Britt ~ 135# ~ 9 Rnds
Bertag ~ Rx ~ 10 Rnds + 10 Box Jumps
Val ~ Rx ~ 7 + 2 PC
tb ~ Rx ~ 12 Rnds + 5 PC
Simon ~ 125# ~ 6 Rnds
T-Lev ~ Rx ~ 10 Rnds +2 PC
Hansen ~ Rx ~ 11 Rnds + 3 PC
Arnie ~
Ty H ~

Catch Up...

Friday WOD ~
4 Rnds ~
15 SDLHP (135#)
15 Box Jumps (30")
1 Rope Climb

Britt ~ 115# ~ 14:24
Val ~ 75# ~ 17:20 (mod-rope crawl)
Krom ~ 115# ~ 18:06 (mod-rope crawl)
Ethan ~ 115#(2) & 95#(2) ~ 24:00 (tried rope climbs)
Bertag ~ Rx ~ 18:03
tb ~ Rx ~ 19:10 
Hansen ~ Rx ~ 15:32
Simon ~ 95# ~ 14:12 (mod-rope crawl)
T-Lev ~ 115# ~ 16:10
Ty H ~ 95# ~ 14:02 (mod-rope crawl)
Blakeslee ~ 95# ~ 17:23 (mod-rope crawl)

TODAY ~ MONDAY MADNESS... 
MONDAY 10.24.11
4 Rnds For Time ~
10 Front Squat (135#)
5 Push Jerk (135#)
10 Bar Facing Burpees (over & back...then burpee)
1 Lap in Lane 4 on Track (150-200m)

Britt ~ 115# ~ 12:53
Feidt ~ Rx ~ 18:18
Bert ~ Rx ~ 14:12
Krom ~ 115# ~ 16:23
tb ~ Rx ~ 14:06
Simon ~ 95# ~ 13:40
Hansen ~ Rx ~ 13:50
Ty H ~ 115 ~ 15:05

Football plays on Friday @ 7pm vs Kimberly

Saturday is October-FIT!!!
Get ready:
Fun...Exercise...Competition
Stay Tuned for Details...

We Had Yoga This Morning...

So Lets Talk....

Are we stressed?  Sure, sometimes we get stressed out and it is just overwhelming, slightly uncomfortable, frankly, I HATE IT.  You make this list and you just have to get it all done and then someone throws in a curve ball, which is just wrong to do at that moment but it happens and you have to incorporate the curve ball somehow.... 

It is almost like that week of stress jumps straight off your calendar book and says to you, "Yes, you are going to get dumped on this week so SUCK IT UP and DEAL WITH IT."

Well, you deal, you move on and things always work out somehow.  Eventually you realize the week is over and you are still smiling; Which is very Important!  There is something to be said about happy people.  They always look like they have this great secret.....

What helps with stressful situations?  Lots of things! 

Here are some of the things I do as of recent:

1.  Text.  This is random, I know.  I have a few that get to be the brunt of this but it makes me feel better and they don't care (or don't tell me it bothers them) so whatever.  It makes me feel better and they just go on with their day and so do I.

2.  Run.  I run away from whatever it is that is bothering me for at least a bit of time... EVERYONE thinks better after they have hit some pavement.

3.  Talk.  Other's perspectives are very helpful and I have lots of really wonderful 'other' people around me!!  If I felt everything I thought up was the way it should be I would still be eating carbs, not eating cows, and trying to be someone elses' idea of me..... ick, with heels, skirts, make-up and no tie dye

4.  DO NOT:  lose perspective on what makes you happy that week.  Even when you feel you just want the extra half an hour, warm in your bed instead of having your thighs screaming at you during your morning WoD.. don't do it.  Show Up, you will like your day so much more because of it.

And at the end of the day....  

YOU will be fine, life will go on, and tomorrow is another day.

Even if...

BUT STOP AND PUT IT DOWN it isn't going to make it better!

Sugar never really does make it better...

Personally, it just makes my a** bigger.

Live It Up!!  Tomorrow is FRIDAY!

Jump Around

8 x BB Complex @ 45#
6 x BB Complex @ 75#
BB Complex = Deadlift, Hang Power Clean, Front Squat, Push Press, Back Squat, Push Jerk
10-15 Pass Thrus
6 Attempts to get to Max Box Jump Height

WOD ~
4 Rounds for Time
50 D/U (250 Jump Ropes)
25 K2E
12 Overhead Standing Lunges (45#-men / 25#-Val) (each leg~ 24 total)

A good combination of skill and stamina...How skilled can you stay when your tired?

Val ~ 23:48
Feidt ~
Bertag ~ 23:30
Britt ~ 17:23
tb ~ 16:33
Syd ~ 18:37 (3 Rnds)
Hansen ~ 19:01
T-Lev ~ 19:40

Love that Snatch

2 Min Barefoot Jumprope
5 x Burgener Warm-Up w/ White Bar
5 x Burgener WU w/ 45#
Burgenter Warm Up = Shrugs, Rows, Muscle Snatches, Jump & Lands, Snatch Propulsions)

Work the kinks out...

WOD

AMRAP in 20 Min:
10 Snatch-Grip Deadlift
5 Hang Power Snatch
10 Overhead Squats
5 Snatches
Use the same weigth for all exercises!  If you can to all but one, you must go to the weight that you can to the least with!
Men = 95#
Val = 65#

Val ~ 5 Rnds
Britt ~ 6 + 5 Deadlifts
Bertag ~ 6 + 5 Hang Power Snatches
T-Lev ~ 5 + 2 Hang Power Snatches
Hansen ~ 7 + 4 Hang Power Snatches
tb ~ 7 + 2 HPS

Good stuff...

Great reading on this article...UNBROKEN
Much to think about for LIFE!!!

BAD, BAD Angie

Running with Angie = Easy
Angie = Easy
Broken Angie = Easy

THIS type of Angie... BAD, BAD Angie...

5 Rounds for Time:
1 Lap
20 Pull Ups
2 Laps
20 Hand Release Push Ups
1 Lap
20 Pike Sit Ups
2 Laps
20 Air Squat

(modified from 200m then the exercises...since 200m = 1.5 laps, we did 1,2,1,2 for Reps... It still equaled 6 laps per round ~ 800m of running each round or 2.5 Miles of Run with 100 total Pull Ups, Push Ups, Sit Ups & Squats)

Britt ~ 42:13
Bertag ~ 49:23
Krommy ~ 45:08
Stan ~ 40:32 (green band for pull ups)
tb ~ 43:25
Feidt ~ ???

We had Steve-O, Ty H., Hansen, Arnie & Jake B with us as well...

Integrity, Form, Function, Efficiency and Effectiveness are things that NEED to be stressed....
Rather than the competition.
The toughest person to beat is YOURSELF, that "little man" on your shoulder!
Lost count...Do more reps not less
Running on OUTSIDE of track...not cutting corners
Getting low enough on Air Squats
Chin above bar on Pull Ups
Hands off on Push Ups...Flat Back as well...Chest & Cheek on ground
Come on people...push yourself & improve...don't just try to beat Britt & Bertag!!! 

October-FIT

It is official

we are holding October-FIT this year in Rapids!

Workouts.

Competition.

Camaraderie.

and some celebrating... It is Halloween Weekend!

More to Come but keep the last weekend in October OPEN.



OVER your HEAD

Tennis Court Run
10 Reps: Pass thrus, DL, HPC, FS, PP, OHS
Move Around (Flexibility, Mobility)
Skill Work: Overhead Squat

WOD
100 Overhead Squats for Time & Breaks (95# Men / 65# Val)
* You are allowed 3 attempts at Max Reps...After your 2nd Break you must perform 5 Burpees before you pick-up the bar again...

Great Effort by everyone involved...

Val ~ 14:17 / 5
Hepp ~ Hurt Shoulder...Great effort until pain was too great...
Britt ~ 16:48 / 5
Bertag ~ 5:10 / 3
Krommy ~ 14:34 / 5
Feidt ~ 14:34 /
Ethan ~ 7:40 / 3 (75#)
tb ~ 9:31 / 2 [52-20-28]

Yoga...Rants

Thursday 10.13.11 WOD

Yoga by Val

It was another great Thursday WOD...
2nd Yoga session with Val (excellent instructor)...
Sheva Ray has NOTHING on Val!!!!

Britt, Ethan, tb & Val

Also another great rant by EPIC (Syd's Favorite)...a guy from Crossfittakeover...

Crossfit in the Reebok Era

Girly - Girl!

NO...not this one...




this one:
GWEN
For Time & Fouls:
15-12-9
Clean & Jerk (135# / 95#)
* touch & go at bottom.  Any re-grip at bottom is a foul. Rest as needed b/t sets
Foul = 25 Burpee Penalty (max of 100 Burpees)

This WOD is designed to get you thru many reps without breaking...While GRACE is 30 Reps for time...it is also Ground-to-Overhead. Gwen is / should be Clean and Jerks...

I failed on the Jerks...Simply got tired and was not doing reps correct.  When I get fatigued it is all about getting work done.  FORM goes out the window and it is PURE work.  There are many times in life were it is all about work...hard work, but there are other times when it is about FORM...Good Form...Organization and Doing Things Right!

Need to work on when those differences are!

Britt did this and was VERY good & strict!

Val ~ 95# / 5
Britt ~ 11:50 / 2
Feidt ~ 7:55 / 2
tb ~ 6:24 / 0 (more Push Press than Jerk = Failure)
Hansen ~ 5:03 / 0

Takeover Thrust-Run

Warm-Up:
10 Pass Thrus
10 x BB Complex (white bar)
5 x BB Complex (45#)
5 x BB Complex (75#)
BB Complex = Deadlift, Hang Squat Clean, Front Squat, Push Press, Back Squat, Push Press

3 Rounds for Time:
Tennis Court Run (500m run)
15 Thruster (95# / 65#)
12 Ring Dips

Val ~ 17:48 (Purple Band)
Syd ~ 14:48 (Bar Dips)
Britt ~ 16:51
Hansen ~ 14:38
tb ~ 16:25

Why isn't overeating a disorder?

OCTOBER-FIT Challenge Comming...Watch for details!!!
Oct. 29th!!!

Dirty Champs!!!

Time to Get Dirty...
Monday 10/10/11
  Filthy Fifty
50 of each of the following for Time:
Box Jumps (24")
Jumping Pull Ups
Swings (35#)
Lungewalk
K2E
Push Press (45#)
Back Extension
Wall Ball
Burpees
Double Unders

Britt ~ 34:10
Bertag ~ 30:30
Feidt ~ 37:?? (400 Singles)
Krommy ~ 35:44
T-Lev ~ 28:43
Hansen ~ 28:44
Hennesy ~ 31:38
tb ~ 31:31

Catchin' Up with PAST WOD's 

Friday WOD = CFJax (Garabi Masyado)
Bench Press(% of 1RM) For Reps & Time:
80% for Max Reps
~ 30s Rest ~
25 Hand Release Push Ups
~30s Rest ~
70% for Max Reps
~ 30s Rest ~
25 Ring Dips
~ 30s Rest ~
60% for Max Reps
~ 30s Rest ~
25 Handstand Push Ups
Wt x Reps & Total Time
Feidt ~
Britt ~
tb ~

Saturday WOD = CFJax (Enduring Couple)
10-15-20 ~ Thruster (135#) & Strict Pull Ups
20-15-10 ~ Pull Ups & Ground-to-Overhead (135#)
Bertag ~ 35:43 (Rx)
E ~ 36:26 (95# & Green Band)
tb ~ 29:35 (Rx)

InSeason's Last Weekend!

InSeason

An experiment.

A really great challenge for ourselves.

A definite success.

And... unfortunately, only a one-time deal.

Check out the ending.

Know that we appreciate all the kudos given along the way.

And... for sure, another example of taking a chance on trying ANYthing Once.

~V

Long and Slow

Modified Cherry Picker from JAX...

Warm Up:
3 Ascending Rounds:
2-4-6 Pull Ups
4-8-12 Clapper Push Ups
8-16-24 Jumping Air Squats

15 GHD Sit Ups
20 GHD Back Extensions

Cherry Picker (Mod)
For Time:
3 Mile Run
500 Low Row or Bike work

Britt ~ 42:11 (37# on Rower)
Feidt ~ 50:22
Stan ~ Worked until Calf blew out
Val ~ 2.5 Miles / 225 Rows = 27:??
Syd ~ 2 Miles / 400 Rows = ??
tb ~ 60:02 ~ On Bike...3 Miles Running & Totaled 900 for distance (who knows what that means)

MORE JAX

MADRE (monday)
Every 2 Minutes on 2 Minutes for 12 Minutes (6 Rounds):
3 Ground to Overhead (Bwt)
6 Burpees
 ~ 5 Minutes Rest ~
Accumulate 20 Squat Cleans (Bwt on Bar) while performing 3 Muscle Ups EMOM...
~ 3 Minutes Rest ~
800m Run w/ 20# Vest

Britt ~ Rx @ 155# /  12 Squat Cleans then Failed (12 MU) / 3:52
Feidt ~ Mod @ 165# / 6 SC then fail...C2B Pull Ups (12 C2B) / 5:00
tb ~ Rx @ 185# / 6 SC then fail (12 MU) / 3:58

DECISIVE TASKING (tuesday)
Within 10 Minutes accumulate 9000# men / 6000# women in BACK SQUAT
~ 5 Minutes Rest ~
Within 8 Minutes accumulate 7000# men / 4500# women in PUSH PRESS
~ 3 Minutes Rest ~
Within 6 Minutes Deadlift Max Reps (80% 1RM...or choose heavy wt)

*** For Squat & Push Press you must choose your weight and stay there...No changing the bar half way thru.

Britt ~ 135# x 67 ~ 6:37 / 95# x 74 ~ 6:31 / 265 x 15
Syd ~ 225# x 40 ~ 4:15 / 100# x 70 ~ 7:02 / had to go
Val ~ 95# x 64 ~ 7:00 / 65# x 69 ~ 7:26 / 155# x 30
Hansen ~ 200# x 45 ~ 6:31 / 100# x 70 ~ 5:21 / 280# x 12
tb ~ 200# x 45 ~ 4:57 / 135# x 52 ~ 6:34 / 295# x 17

Awareness.

Awareness is an ability many of us lack in. 

Most of the time we have no idea what our body is telling us we need or the fact that

we truly are not present in the moment. 

This is a learned habit.... 

 (OKAY, so I am very scattered, lose lots of things yet seem to find them, forget things in odd places which most return to me, I could write a book about my experiences because they are pretty humorous only I forget most of those moments also. 

ALL of this has to do with my awareness.)

SO, what helps in gaining awareness in your life and body? 

Yoga.  I may be bias here, I love yoga.  You begin to learn so much about yourself and your ability through rythmic breathing and flowing movements.. all of a sudden you gain the advantage to find yourself in the moment worrying only about the pose and just how far your body is telling you to go into that pose... It Rocks.
Listening.  Mind and Body are two seperate things.  My mind says I can't OHS 105 but my body says I can.  THERE IS A DIFFERENCE and you need to stop and realize your mind gets in the way once n a while and you stop listening to it.
Also, you need to listen to what your body is telling you.  For example:  If it is 930am, already had breakfast, and you are feeling hungry but have not even come close to drinking a good quantity of water... than I would consider the fact that your body is simply: Thirsty.  A common misunderstanding for people... I get headaches that tell me I need more water, weird. 
Excersizing.  The list is endless on where you can find awareness while excersizing.  Allowing your mind to quiet and concentrate on breathing and steps when running.  Swimming, again focuses on breathing.  Weight-lifting, breathing.  I would like you to know that during a wod it becomes very hard to drift away if you are counting, breathing, and moving through the rounds.... but I know someone who does this weekly, so exceptions apply

There.  A start to finding your awareness.

Any other suggestions?!