HEAVY BREATHING...

Warm Up for 6-8 Minutes on your own....

In 10 Minutes get to Heaviest set of HANG POWER CLEANS (3-3-3-3-3)

Then...

5 Rounds for Time:
15 SDLHP (95# / 65#)
15 Box Jumps (30" / 24")
15 Swings (55# / 35#)

Britt ~ 175# / 17:17
Feidt ~ 185# / 20:20
Val ~ 125# / 16:22
tb ~ 205# / 19:22
Simon ~ 155# / 21:30
Hans ~ 185# / 18:23

MARY...

Mary (just one of the girls) ~
AMRAP in 20 Min:
5 HSPU
10 Pistols (alt. legs)
15 Pull Ups (no-kip november...if you want it tough)


Val ~ 3 + 6 Pull Ups (3 Wall Crawl sub for HSPU / 2 Blu w/ Pistols / Purple Band PU)
Britt ~ 5 Rnds
Bertag ~ 3 Rnds
Hansen ~ 4 + 5 Pull Ups
Fiegel ~ 4 + 6 Pistols
K-shon ~ 4 + 4 HSPU (Kipping HSPU)
T-Lev ~ 
Simon ~ 4 + 1 HSPU (Stablized Pistol...held onto something)
tb ~ 5 + 3 HSPU (Rolling Pistols)

Here we go...

Monday WOD & Thoughts


4 Rounds for time:
800m Run
4 Turkish Get Ups each arm (35#)
8 Hang Squat Cleans (95#)
16 Hand Release Push Ups (take hands off @ bottom)
32 Hollow Rocks (be strict with your form...YOU are your own judge!)


Britt ~ 40:00 (3 Rnds)
Bertag ~ 41:30
Feidt ~ 50:25
Hansen ~38:47
T-Lev ~ 41:51
Hennessy ~ 43:15
Kson ~ 48:01
Fiegel ~ 47:00
tb ~ 47:27


THINK & REFLECT this Christmas Season!!!!

There is no riches above a sound body,

and no joy above the joy of the heart.

& Read this...CFJAX ~ PURPOSE

Gobble..

Gobble...

Wasn't the greatest weather but was definitely worth it!

Kuddos to the Runners... we will work on the traditional Turkey Trot for next season!

Double Kuddos to the walkers!

Goal: The More The Merrier!

Hope everyone's weekend was great: family catch up, possible Black Friday nightmares, maybe you were wrapping venison, hopefully you got outside and enjoyed some quality activity for yourself!



THANKS...giving

THANKS 4 GIVING everything you have during every workout...
Our family of AM WODers is a great group of people that motivate and inspire each other just by their actions and abilities!  When I come in to the weight room...I am so grateful for the group of people we have that continue to get better, push each other and lead by example in everything they do!


Take some time this weekend to do some exercise...ALSO, take some time to be THANKFUL for all you have!!!  Be sure to TELL someone that you are THANKFUL for them...You never really know how much that means to others!


This weeks WOD's... Reverse Order...THANK YOU CFJAX!!!!


WED ~ Pre-Thanks
AMRAP in 20 Min:
100m Run (around outside of Wt. Room)
10 G2O (135# / 95#)
10 Bar-Facing Burpees


Britt ~ 5 + 7 Burpees (115#)
Bertag ~ lifts but doesn't believe if recording his progress (I don't get it)
Krom ~ 5 + 3 G2O
Feidt ~ 4 + 4 Burpees
Val ~ 4 + 3 G2O (95#)
Hansen ~ 5 + 4 G2O
T-Lev ~ 5 + 7 G2O
tb ~ 5 + 5 G2O


TUE ~ $0.50 to $1.25
For Time:
50 Hang Squat Clean (45#)
75 Jumping Pull Ups
100 Push Press (45#)
125 GHD Sit Ups


Britt ~ 27:47 (50 GHD...then finished with ABmat Sit Ups)
Bertag ~ completed...time unknown...GHD & ABmat)
tb ~ 30:05


MON ~ Clown Dump
Tabata Mash-Up
C2B Pull Ups
Swing (70# / 55#)
~ 2M Rest ~ 
Thruster ~ Find 1 RM within 10 Minutes
~ 2M Rest ~ 
3 Rounds for Time:
40 D/U
25 K2E
5 Muscle Ups 
Modify for the Muscle Ups ~ 3 Pull Ups + 4 Bar Dips = 1 Rep...must perform 3 PU, 4 Dips, 3 PU, 4 Dips, etc for 5 rounds


Britt ~ C2B = 5-4-3-3 (15) / Swing = 9-9-9-9 (36) / 165# / 15:16
Feidt ~ C2B = 4-2-2-2 (10) / Swing = 8-8-8-8 (32) / 200# / DNF (school)
Krom ~ C2B = 8-4-4-5 (21) / Swing = 12-?-?-? (34) / 165# / 20:51
Bertag ~ Who Knows...
Val ~ C2B (band) 3-5-4-2 (14) / Swing = 9-6-7-6 (28) / 120# / 8:29 1 Round complete...(go to school)
tb ~ C2B = 7-4-4-3 (18) / Swing = 10-9-9-8 (36) / 205# / 18:40


THINK TURKEY!!!!


Good Luck to the TURKEY TROTTERS!!! 
Wish I could be there!  Enjoy and have fun!

It's Sunday...

so lets chat...

People in our lives.... (and some fun animal pictures)

A pot of coffee in, InSeason's Post done, and a phone call...

We have a variety of people in our lives... they ROCK, they are all different, unique, and the memories you hold with them don't compare to another's.  It is the balance you create in your life that enables you to find time for them... sometimes the balance is a bit off but trying to keep in touch is what makes the difference.

 

You know the one's in your life that you constantly try to have an influence on... you know it is a long shot but you try in every fashion to help them... as suttle as it may be, you still continue to want to be there.  You care about them so much, they have been there from when you were making young, life mistakes, college experiences, you called them when you graduated, got a job, a new pet, got married, and tell them you love them every time you see them because... you just do and saying it is important.

In General:

Telling people you are proud of them, you care about them,

congratulating them on success, encouraging them in struggles,

and making sure they know how much they mean to you is IMPORTANT.

Think about your life and then some of the lives of those you try to influence.... Their lifestyle is different, they don't break old habits like you do, and they like what they are use to liking and aren't into changing anything: especially their diet, their activity level, and making better choices for themselves.



OR... maybe they are as open and accepting as you are, and value bettering their quality of life because of the domino effect it can play in our everyday activities.

You can only do so much for the few in your life that are just plain stubborn. 

The ones that just say.....

This probably effects you more than them since you know the effort you are putting in.. and they are just going about life how they always have.  I can sympathize with this... this was my phone call today.  Eventually, you realize you just have to care about them, keep positive, value what they bring to your life... and in my case- this person brings awesome, inappropriate comments, laughter, love, and great memories.  Her lifestyle is just the way it is and after this summer.. only took a decade for me to accept.. but I just want to be able to give her a hug this weekend. 



When changes happen for those you love and you see their quality of life improve... it is the BEST!

~My Parents have joined the Y and go daily....  they are happier when they go and have turned it into a lifestyle change... it is apart of their daily life, they made it work.... and I am so proud of them.

~My friends back home have jumped on board with a few events here and there, brought their spouses or significant others along, taken on challenges to see what they really can do for themselves... they find positives in their lives and open the door for others to join.  THIS IS EMPOWERING!

~The central Wis. family has a great way of influencing... their involvement in sports, coaching, and simple positive juju is contagious.  No matter what age, kids, no kids, busy schedules, and various festivities they make the time... and they seem to enjoy the competition with each other.  Not a bad thing thats for sure.

 

At the end of the day: Priorities define the values in your life.  Support generates success.  Commitment means letting go of some things and embracing others.

 Good Chat,

Enjoy Your Sunday,

And Start Your List On What You Are Thankful For In Your Life.

It is almost Thanksgiving!

ROUND II

The Last of October-FIT 2011

TURKEY TROT!

WRITE IT DOWN PEOPLE!

Thanksgiving Day- 10am

I DON'T CARE WHAT YOU ARE DOING....

IT CAN WAIT!!!

Just think for a minute on how much you plan on dominating at the table

Next Thursday.... 

(if you could see the spread my family puts out- OMG)

Lets face it... after we eat... we do some of this...

My Great Aunt Lee... usually knods off within the hour after lunch...

So... as much as a Packer Fan that she is... she misses a quarter or so.

OR... maybe you don't like turkey (weirdo) and you prefer something else....

Which Tom, the turkey, is all about!!

Either Way.... you need to do something that morning that doesn't consist of food....

There are lots of ways

to give THANKS for all the goodness in our lives.

We are choosing a get together

that encourages us to be THANKFUL for the healthy, happy lifestyles we live

and to give a big HIGH FIVE to those around us that help us along our way

with lots of positive smiles and encouragement.

THATS RIGHT PEOPLE...

A TURKEY TROT!!!!

Where:  The Schmit Residence in Randolph, WI

What:  5k Run/Walk

Time:  9:50 meet and greet

10:00 Start time

Wear:  A Feather and Funkey, Festive Running Gear

Weather Permitting.

WE are putting this together so no worries about signing up for ANYthing.

Just BE there.

It is all about the TROT people.

ONE MORE DAY...

Crazy...Crazy...

No time yesterday to post... So YOGA DAY is a bit more relaxing!

Today...Thursday, as always...YOGA by VAL
Another excellent day with Val...She had Britt and I doing headstands...Crazy!

Yesterday...Wednesday (CFJAX)
WOD =
Find your heaviest DL in 12 Min...

Then...

400m Run
30 Thrusters (135# / 95#)
400m Run

Val ~ 225 / 13:22 (95/89)
Feidt ~ 345 / 13:54
tb ~ 345 / 10:31
T-Lev ~ 275 / 11:26

Two fer ONE

#1 ~ Val... Great post!


#2 ~ I was busy yesterday and really all week, so I appologize for how these WOD's/blogs will be posted...
Following JAX...


Monday WOD
3 Rounds Total of:
Max Reps in 2 Min ~ Wall Ball (20#/14#)
Max Reps in 2 Min ~ Knees to Elbows
Max Reps in 2 Min ~ Clapper Push Ups
Max Reps in 2 Min ~ Box Jumps (24"/20")
1 Min b/t Rounds [8min/round] (FGB Style)


Total for each Round = TOTAL REPS (WB / K2E / Clappers / BJ)
Britt ~ 123 / 106 / 105 = 334 (104 / 77 / 69 / 84)
Feidt ~ 112 / 91 / 95 = 298 (98 / 67 / 77 / 56)
Krom ~ 121 / 99 / 95 = 315 (94 / 76 / 74 / 71)
Val ~ 124 / 110 / X = 234 (72 / 41 / 50 / 71) hand bleeding/time to go
tb ~ 128 / 107 / 110 = 345 (90 / 108 / 74 / 73)
Simon ~ 121 / 118 / 104 = 333 (76 / 101 / 68 / 88)
T-Lev ~ 120 / 118 / 115 = 353 (104 / 83 / 69 / 97)
Hansen ~ 118 / 110 / 96 = 324 (91 / 75 / 91 / 67)


Tuesday WOD
5 x Max Reps HSPU
3 Min Rest b/t Rounds


For Time:
400m Run
75 Snatches (75#)
400m Run


Britt ~ 10/11/7/9/8 ~ 11:29 (65#)
tb ~ 6/6/5/4/4 ~ 12:38
Simon ~ ?/?/?/?/? ~ 12:23
Hansen ~ 5/5/4/2/3 ~ 11:44
Ksion ~ 3/3/3/3/2 ~ 12:20
T-Lev ~ 5/3/1/2/2 ~ 12:05

This Week....

This week marks the Last Week of Football Practice for WR Raider Football..

Hopefully it won't look like this...

Better yet....

On Friday it will be here!

Big Congrats

to the Athletes

and

to the Great Coaches & their families

Good coaches plan – Great coaches plan every detail based on a strong personal philosophy
Good coaches understand the game – Great coaches understand the game, their athletes, and how to teach both.
Good coaches have strong beliefs – Great coaches are believed.
Good coaches are positive – Great coaches have a positive passion.
Good coaches make an athlete who they are - Great coaches make their athletes see what they can be and help them achieve it!
Good coaches talk about their expectations – Great coaches have athletes who meet their expectations.
by Bruce E. Brown

Speed & Strength

Warm-Up ~
Run...Paleo Chair...Pull Ups...Pistols

Burn to Shine (CFJAX)

EMOM for 10 Minutes:
40 Yard Sprint (20# vest optional)

3m Rest

5 x 1 Shoulder to Overhead (S2O)

2m Rest

Max Reps in ONE attempt:
PUSH PRESS (75# / 45#[val])
*no resting (2 breaths max at bottom or top, if you pause)

All completed the 40's... Felt good to run fast
Feidt felt a tweak in his hammy...so took it easy on finishing
Most of us were using Jerk or Split Jerk for the final S2O...

Best S2O / # Reps on Max Attempt
Britt ~ 195 / 22
Feidt ~ 175 / 32
ET ~ 165 / 26
Val ~ 140 / 32
Bertag ~ 230 / 45
T-Lev ~ 195 / 42
Hansen ~ 205 / 40
Simon ~ 140 / 24
tb ~ 240 / 51

Thoughts on Veterans Day:
“I have begun to learn that a warrior is not proven only in combat, but also in life.  The warrior lives by a code, not because “codes" are honorable or a fad, but because that is how a warrior thinks and so it is how he lives. 

"Combat is an extension of that code, not the source. The rigidity of military discipline reflects his mindset and the 2 feed off of each other, the man strengthened by the military and the military strengthened by the man.

"The warrior’s code in peacetime is the same as that in the military:

• Do your duty, 
• Protect the weak, 
• Protect the community, 
• Face the bully, 
• Stand tall, 
• Stay aware, 
• Think ahead, 
• Be ready, 
• Be loyal, 
• Avoid aggression if possible, if not, win and win fully.  
• Above all else, never let the monsters win!

"Respect and honor are earned by actions and not granted by birth.  There are a thousand military codes spread throughout history, but I believe that they all say the same thing at heart: Live with honor and let not your death be born by the pallbearers of disgrace, cruelty, weakness, and fear.” --- From On Combat by Lt. Col. Dave Grossman, 2004, pg 126

Yoga

Another GREAT thursday Yoga Session with Val ~

Yoga by Val has become a great Thursday WOD...
Val does a great job at leading the group thru the movements...explaining the emphasis,etc

Anyone not wanting to bust into the hardcore WOD's can start with this!!!  The Rapids version of Crossfit/P90X style progressions of training... We are not constantly varied in design...as every thursday is mobility/flexibility, M,T,W & F are strength/power/cardio/etc...Saturday is a combination depending on what people are doing...

Coming Soon:

SUCKFEST...

...Brought to you by CFJAX!


FUDGE PACKET
Tabata Mash Up (8 intervals / 4 each):
Bwt Bench Press & Jumping Air Squats


2 Min Rest
For Time:
1 Mile Run
Bwt Power Clean (# of Reps completed in Bench Press)
Burpees (# of Reps completed in Jumping Air Squats)
*no partitioning reps...
* Use same wt. on Bench and P.C. if you cannot do BWT


Val ~ 24/67 ~ 21:50 (75#)
Britt ~ 21/61 ~ 20:33 (135#)
Bertag ~ 25/61 ~ 26:04 (185#)
Feidt ~ 22/62 ~ 27:10 (185#)
Simon ~ 16/58 ~ 20:16 (135#)
Hansen ~ 21/68 ~ 20:25 (185#)
T-Lev ~ 23/58 ~ 18:11 (175#)
tb ~ 28/68 ~ 24:28 (185#)

Tuesday JAX

Warm-Up:
10 Pass Thrus
3 Rnds ~ 5 Ball Slams, 5 Wall Balls
1 Min Each ~ Paleo Chair, Shoot the Duck (each side)

JEEZIT
AMRAP in 12 Min:
8 HSPU
2 Rope Climbs

~ 3 Min Rest

Max Reps in 30 Sec ~ Box Jumps (24")
~ 1 Min Rest ~
Max Reps in 30 Sec ~ Toes 2 Bar
~ 2 Min Rest ~
Sumo DL High-Pull (45#) for combined Reps of BJ & T2B

Britt ~ 5 Rnds + 4 HSPU / 18 BJ / 18 T2B
Bertag ~ 5 Rnds / 16 BJ / 17 T2B
Hansen ~ 5 Rnds + 5 HSPU / 22 BJ / 17 T2B
T-Lev ~ 3 Rnds + 3 HSPU / 18 BJ / 17 T2B
tb ~ 4 Rnds + 3 HSPU / 19 BJ / 19 T2B

CINDY...work it!

Great way to start off another week...

Another WIN for Rapids Football... 41-24 vs. D.C. Everest...
On to Level #4 of WIAA Playoffs... Friday @ Titan Stadium, 7pm

Hockey Begins TODAY!  Mac is JACKED...
Basketball is 7 Days away and Witter is going NUTS (Pre-Season Anxiety)!!!

CINDY...
AMRAP in 20 Min:
5 Pull Ups (Kip / No-Kip)
10 Push Ups (Chest & Cheek / Hand Release)
15 Air Squats

Britt ~ 12 + 6 Push Ups (NK / HR)
Val ~ 11 + 8 Push Ups (K / HR)
Feidt ~ 13 + 8 Air Squats (K / HR)
Bertag ~ Just like the students in class that do not care to write their name on paper (what does it matter anyway?!)
Hansen ~ 13+6 Air Squats (NK / HR)
T-Lev ~ 15 + 5 Pull Ups (NK / HR)
tb ~ 15 + Pull Ups (NK / HR)

October-FIT Premiere...

Warning:  Explicit Lyrics

Eminem: Cinderella Man

First ANYthing Once Premiere Video.

Just the Warm Up and a little bit of extras... from throughout the day.

Enjoy.

NON-STOP

Warm-Up...complete with good form & tempo:
1 - 5 Pull Ups & Wall Ball
5 - 1 Wall Ball (Dubs) & Pull Ups (weighted if you want)


NONSTOP
AMRAP in 20 Minutes:
5 Burpees
10 Swings (55# / 35#)
15 Double Unders


Britt ~ 15 + 2 Swings
Bertag ~ 14 + 5 Burpees
Val ~ 9 + 5 Swings
Feidt ~ 10
Krom ~ 11
Simon ~ 9 + 5 Burpees
Ty ~ 10
Kshon ~ 10 + 10 Swings
T-Lev ~ 12 + 5 Burpees


Good way to start out GAMEDAY!!!
Here is another...

KETCHUP...november

Another Delayed Post... We will catch-up with all the WOD's from this week...

Thursdays are always good days of "active" rest / flexibility...

ANOTHER great WOD of: Yoga by Val
Everyone is becoming more flexible and can hold and position themselves much easier...this after Yoga just once a week and some minimal stretching after WOD's during the week...Outstanding effort and work by everyone...
Also, special thanks to VAL!!! Even with her busy weeks and hecktic schedule she has managed to make it in for our Thursday Sessions...WE TRULY APPRECIATE IT!!!!

No-Kip November is Here!!!

Not this Kip!!!  No-Kip in the Pull Ups!!!
What does that mean???
When we are doing ANY pull up exercises we will not be allowed to "Kip". Strict/Dead-hang or Weighted Pull Ups ONLY...
We will discuss and adjust reps accordingly... This is not meant to make workouts impossible or take longer... It is designed to get us stronger!!!  WORK IT!!!

THIS WEEKS WOD's....all taken from CFJAX
Monday ~ 10.31.11 ~ Diane
21-15-9
Deadlift (225#)
Handstand Push Ups

Feidt ~ 7:25 (mod. HSPU)
Britt ~ 10:08
Krom ~ 12:00 (mod. HSPU)
tb ~ 12:38

Tuesday ~ 11.1.11 ~ Rouge Rouge (modified)
21-15-9
Thruster (115#)
Pull Ups (strict)
Swings (70#)

Britt ~ 14:13 (95#/55#)
Hansen ~ 19:00
T-Lev ~ 19:27
Dillon K ~ 18:43
tb ~ 17:18

Wednesday ~ 11.2.11 ~ Mainsite 30OCT11
Clean 3 x 1
Bench 3 x 1
OHS 3 x 1

Tough stuff...Much more sore this day than we have been in a long time!
We did not push the OHS very hard at the end, due to shoulders and being sore...No need for injury!

Britt ~ 175-185-205(PR) / 175-185-205(miss)/ 155-175-X
Simon ~ 165 / 175 / worked form for OHS
tb ~ 205-225-235(miss) / 265-280-285(PR) / 175-185-X

Tommorow is GAMEDAY... Level #3 of the Playoffs...
Hunt & Penguin are coming to the game...Lets hope we give them a great showing!!!
GO RAPIDS!!!!