The LAST Day...

Dec. 31st...The LAST Day of the year... Final WOD of 2012! 
You will get it...There is a theme here...

Warm-Up for 12 Min: (to include but not limited to...)
20 Air Squats, 20 Lunges, 12 Lunge Jumps, 12 Jumping Air Squats
20 Push Ups, 12 Bench Press

Last Day WOD
For Time:
800m Run (Buy-In)
20 Burpees
12 Deadlift (135#/95#)

20 Burpees
12 Power Cleans

20 Burpees
12 Front Squats

20 Burpees
12 Push Jerk

20 Burpees
800m Run (Cash-Out)

Val ~ 23:35
Feidt ~ 24:35
Krommy ~ 23:23
tb ~ 24:40

Great way to end a good year...
New Year always brings on some reflection time...what do you want out of this New Year, what are your big goals, bucket list stuff (if you will), what do you want to accomplish, anything you want to change/improve in your life...

Reflect...think it through...make a plan...TELL YOUR CLOSEST 5 Friends (or post to our blog)...

BUT nothing hasty that you cannot strive for...the businesses make a mint this time of year on people that WANT, but have no FOLLOW THROUGH...

WE (A.O.) are here for support!

BTW ~ You are all leaders (whether you know it or not)...
You should read the post below (Val's Sunday Post)

Sunday Post.

The Definition:
A constant spirit of discontent based on the theory that when evaluating things they question: 'There must be a better way...' and they, then work to find that better way.

A leader.  

Qualities we look toward in another that we believe in, trust, admire, and strive to meet.  Expectations.  Values. We see these individuals as the every day people they are, with a 'notch' above the rest that allow us to want to work with them, learn from them.

Leaders shine in their certain area of expertise... and some have this quality to lead in all they do.

But to lead, one must have followers... 

To follow, another must believe what they are doing has meaning or defines an outcome of possibility, growth, achievement.

Sometimes to follow is simply a choice, but this choice of one individual to follow is the ultimate.
This one person sets the path for the others..

What do you strive for in a leader?

What qualities and values do you see in others you admire?

We sometimes set these people above the bar, they exist in a way that we ignore the faults they may have in order to highlight the qualities we admire....
We need to remember~ the best thing about a leader are the lessons we learn from the mistakes they make.  Most leaders never make a mistake twice and learn quickly how to adjust prior to new decisions on what may happen in order to anticipate what will...

SO what will happen when you find those qualities in yourself?
What are you going to make happen that you know will impact others in a positive way?
How can those decisions you make influence those around you?  What kind of impact do you want to make?

New Years is coming... what do you want out of 2013.

Saturday...

Awesome Saturday...
I think I've got a breakdown for the Whole30 start: Week 1.  Getting that out on a page for you to connect on if you are interested..... if you aren't then don't go there... whatever.

We did the second 12 days of Xmas... It was the 2nd for Feidt and I.  The 3rd for Krommy.
Die-hard.. that is what he is!

We had to switch one exercise because of the indoor soccer games... hmmm... bet that type of facility would go over well in Rapids: astro turf and a double field for not only indoor soccer but flag football, lacrosse, camps, sport court for volleyball and basketball... OMGoodness WE SHOULD DO THIS.  What is it.. a pole shed with awesome-ness and we have the space: behind the hockey building!  WHO DO I NEED TO CALL?!... What do you think?  Seriously, What do you think?!

Alright, that brainstorm it over:

2nd 12 days from earlier this week:
1 C&J 135/95
2 SDLHP
3 AirSquats
4 PullUps
5 PushUps HR
6 Deadlift
7 BoxJump 24/20
8 Burpees
9 Swings 55/35
10 BallSlams 20/16... the switch.
11 PikeSitUps
12 FrontSquats

Feidt: 26:19
Krommy: 25:59
Val: 24:19
This was fun... you just kept going and the alternating mix with the exercises was a perfect compliment to just continue to the next.  Fun stuff, just fun, lotsa fun, pretty much not going to be the funnest thing we do today since tonight is going to be even more fun.

Gotta run... Joni and I are picking out our outfits!
By the way.. we are starting something on Fridays:  Hand Stand Fridays!  Get on it people it starts the 4th!

Thursday WOD?!

Thursday WOD...over break you get your workouts in when you can.
Krommy is back for his second WOD over break...It is great to see him and hear how he is doing at Rib Lake.  He has his own "crew" going there and things are picking up with him.  Now he even has some of the faculty asking about it...getting interested!  That is how it all gets started...Doing the things you love and are passionate about, and soon you have a bunch of people going along.

Toughest part of the day was figuring out which workout to perform...
After much deliberation and indecision... it was decided to do:

2 Rnds for Time:
50 Pull Ups
75 Pike Sit Ups
50 OHS (75# / 55#)
75 D/U (300 singles)

Krommy ~ 38:58
Hepp ~ 42:13
Drake ~ 39:42 (green band/45#/300 singles)
Whipple ~ 43:55 (singles)
Hutch ~ 43:00 (singles)
Lil' Whip ~ 44:40 (green/45#/singles)
tb ~ 29:56

Another 12 Days!!!

Here we go again!!!!

Another 12 Days of Christmas...

1 Clean & Jerk* (135#95#)
2 SDLHP*
3 Air Squats
4 Pull Ups
5 HR Push Ups
6 Deadlifts*
7 Box Jumps
8 Burpees
9 KB Swings (55#/35#)
10 Wall Balls
11 Pike Sit Ups
12 Front Squats*
*use one bar for all these exercises...weight should remain the same. Bar should rest on ground.

Wimme ~ 34:49 (100#)
Jacbo Wefel ~ 30:15
Wendt ~ 44:20 (strained his back and finished)
Whipple ~ 35:39
McMahon ~ 36:39
tb 27:34

Good opportunity to get better with the TEAM!  Sometimes we need to put away what is best for ourselves and work with everyone...do what the group is doing!  Great to see these guys "fighting, pushing, encouraging" each other all the way through this WOD!!!

CHRISTmas Eve AM

Not a bad turnout for Dec. 24th!!!

Buy-In: 15 Burpees

10 Min ~ Clean & Jerk form & tech. work
Burgener Style Warm-Up / Shrugs / Upright Rows / Muscle Cleans / Front Squats / Press / Hang Cleans

EMOM for 7 Minutes:
2 Clean & Jerks (Heavy ~ approx 75% of 1RM)

For Time:
21 Clean & Jerk (95# / 65#)
9 T2B
15 C & J
15 T2B
9 C & J
21 T2B

Syd ~ 115# / 10:18 (first WOD in a while...nice work)
Feidt ~ 165# / 8:57
Rickaby ~ 175# / 11:40
B.Garski ~ 95# / 13:00
Boetcher ~ 115# / 12:17 (75#)
Marg ~ 115# / 11:00 (75#)
McMahon ~ 165# / 10:43
Haley ~ 65# / 12:17 (65#)
Drake ~ 75# / 11:21 (65#)
tb ~ 175# / 6:17
Jacob W / Elliott / Heiman ~ did the WOD & went AWOL

Great job to all!  Tough to get-up and get better over break, but these guys did! Making a difference!
Wednesday & Thursday 9-10:30
Wednesday WOD = 12 Days of Christmas WOD for all student-athletes that are in!

12 Days... 2012!

The world did not end
(thanks for getting everyone excited Mayans!)...

Now that everyone is still alive...we wanted to continue to keep everyone healthy (& happy)...

12 Days of Christmas (2012 version)
Performed like the song (1, 2-1, 3-2-1, etc until 12-11-...3-2-1):
1 Volleyball Court Suicide (Half & Back, Full & Back)
2 Wall Crawl*
3 Somersaults (Fwd or Bkwd)
4 C2B Pull Ups
5 Alt. Pistols (every rep is one)
6 Burpee Box Jump-Overs
7 2 Cnt. Grasshoppers (Mnt. Climbers)
8 OH Plate Lungesteps (45#/35#)
9 4-Cnt. Flutterkicks
10 Wall Balls
11 D/U
12 DB Manmakers

*Start in Push Up position on ground with feet flat against wall, walk hands toward wall and feet up the wall until you have your chest against the wall, then walk them back down to push up positon (have not found a good video of this yet)

HUGE Turnout! It was great to see everyone working and pushing thru!
Britt ~ 38:38
STAN ~ 38:45
Des ~ 44:25 (no band for pull ups!!! AWESOME!)
SimO ~ 41:20
Krommy ~ 43:26 (good to see him back!  he has his own "crew" starting @ Rip Lake)
Feidt ~ 43:12
Joni ~ 51:46
Cade Stan ~ 76:45 (3rd grade...amazing)
Austin Stan ~ 75:20 (6th grade...already looks better than his DAD!)
Hepp ~ ???
Maddie ~ 50:15 (3rd grade...awesome)
Ali ~ 50:15 (6th grade...great big sis!)
Nate ~ 39:35 (7th grade)
Drake ~ 41:23 (Birthday Boy...13!)
Val ~ 42:57
Kate ~ 42:56
E ~ Started with Joni somewhere in the middle and got sweaty!!!
tb ~ 46:58

We start a lot of things every year... and sometimes they continue for a few years but eventually everything runs it's course and we need to adjust.
Sometimes there are a few things that we have defined as something more, WE call them Traditions.

12 days has become an ANYthingOnce Tradition for us....
THE BEST PARTs: The Kids that bust their butts... even on their birthday...way to go gang!  The morning drive to make it to the weight room for go-time! Or the fact that some have put off leaving for destinations until they have completed the task!  Pretty sure I even heard a call out this morning from the youth group when a task was almost skipped by a fellow wodder.... Accountability and PositivePeerPressure!

Constantly reassures me why being here is so much more...

Where do you find people that just 'get it'.  People that make friendship feel like family.

We listed our favorites of 2012 so far last night.. all of our memories had each other in them..

One Day...

Take it how you want...
One Day of a snow day...
One Day of school left...
One Day till 12 Days of Christmas WOD...

You name it...There is always just one day...
Life is a string of ONE DAYS...this is what makes up your life!
Live each day, not as if it was your last, but live each day to the fullest!
It starts with YOU! How is your attitude? When you get up in the morning do you take the time to start right...get right...be ready for the day? The things you say to yourself everyday are the way you present yourself to the world! 
BE WORTH LISTENING TO!

Don't let "negative" bring you down!  Everyday, there are going to be situations (people, surroundings, environment, etc.) that you cannot control that can get you down.  Avoid these as much as possible, and when you cannot...keep as positive an attitude as will be allowed.  Get back to positive as soon as you can get away/out of the predicament.  

Surround yourself with people that make you better. Know who you can goto to get a positive push...do they know they are the people that make you better? Maybe you should tell them...

WOD 12.21.12 (the world is still here BTW)

Baseline:
3 Rnds (no time) ~ 25 Sit Ups, 15 Back Extension

Agility/Endurance ~ 60sec of 10m Shuttle Run (accross is 1, back is 2, etc)

AMRAP in 10m:
30 D/U
15 Power Snatch (75#/55#)

El Tigre ~ 22 / 5+30
Feidt ~ 19 / 4
Des ~ 20 / 3+37
Britt ~ 22 / 4+37
SimO ~ 21 / 3+30 ??
tb ~ 20 / 5+24
STAN ~ X / 4+rope (90singles/75# Thrusters)
Val ~ 20 / 4+35

Want a positive push...
Start out Christmas Break positive...

Tomorrow (One Day Away):

12 Days of Christmas WOD

8:30 Set-Up/Warm-Up

9am Start

Cluster Bomb

Baseline:
20 RM Back Squat

WOD ~ Cluster Bomb
2 Laps (250m Run approx)
1 Cluster Complex
2 Laps
2 Cluster Complex
2 Laps
3 Cluster Complex
2 Laps
4 Cluster Complex
2 Laps
5 Cluster Complex

1 Rep Cluster Complex = 1 Deadlift, 1 Power Clean, 1 Squat Clean Thruster

Bertag ~ 185# / 12:39 (135#)
Britt ~ 185# / 12:07 (125#)
Feidt ~ 185# / 14:14 (135#)
Des ~ 95# / 13:45 (75#)
Val ~ 135#? / 13:03 (95#?)
Kate ~ 95# / 11:12 (75#)
Simo ~ 135# / 13:06 (135#)
STAN ~ XX / 12:00 (75#)
tb ~ 185# / 13:05 (135#)

Heros...

Sandy Hook Heroes
taken from Crossfit Springfield...
Jeremy Mhire is a co-owner of this place...
Like most of the crossfit gyms we look at, he has great thought process and great programing!

This one was no different!!!

Warm-Up:
Tabata Mash Up:
Backwards Run & Push Ups



Sandy Hook Heroes 
For Time:
26 Power Cleans (155#/105#)
26 Dips
26 SDLHP (95#/75#)
26 Front Squats (95#/75#)
26 C2B Pull Ups
26 Wall Balls
26 Burpee Box Jump-Overs (24"/20")






El Tigre ~ 18:35
Britt ~ 20:08 (135 clean)
Des ~ 22:55 (purple dips&pull ups / 55#SDLHP)
SimO ~ 23:15 (135# / Purple)
tb ~ 20:18



Never forget is to cliche...time passes and we do forget, put things in the past... It is human nature. 
It's not that we should never forget, it is the fact that we must live each day remembering to BE GOOD / DO GOOD! Live your life right...never let the negative/evil overcome you so much that you are in despair!
As Jeremy put it in his WOD blog for the day:
Romans 12:21 ~ "Do not be conquered by evil, but conquer evil with good."

Only 2 Rounds!?

Warm-Up:
Tabata Mash Up ~ Running & Air Squats

2 Rnds for Time:
100 D/U
25 Alt. Single-Arm KB Snatches (55#/35# / Rt = 1, Lft = 2, Rt = 3)
25 HR Push Ups
25 Pull Ups
15 HSPU
15 Burpees
25 T2B
25 KB Swings (55#/35#)

Britt ~ 1 Rnd + 100 D/U ~ 26 Min
Val ~ 1 Rnd + 25 Snatches ~ 25:59
Kate ~ 33:28 (300 singles/ 30# snatch / HSPU -box / K2E)
Des ~ 33:15 (Purple / K2E / 25# snatch)
Feidt ~ 40:23
STAN ~ 42:22 (35#)
tb ~ 35:50

WOW!

12 Days of Christmas Saturday

8:30 prep/warm-up...9am Start!!!

So... what are we doing?

I remember why I like Saturday Wods: it reminds me of summer.
Our start time is never when we start.  We work hard together and we have a bit of lax after to stretch and just review what we did, what worked for us better, or just talk about things... we see each other the most but sometimes we get so caught up in work, in sports, in life, we forget to just stop and talk about the now, at this moment, what we just did and how we did it.

of course... without us getting tb's text early enough Jacob had CrossfitHardcore up in an instant and it was decided:
Pursuing a Goal.
3rnds 4 time
20- KBswings 55/70
40- PushPress 55/75
60- AirSquats
7- Alt. Grip PullUps (subst for 1 ropeclimb)

Jacob- 17:34 Rx
Des- 20:24 purple
Britt- slowed at 2rnd.... letting the new 'eyes' adjust means slowing down a bit
Schmitty- 18:04 55/55/purple
Ethan- 23:34 55/75/green
Kate- 18:30 45/55/purple
Val- 18:02 Rx

nice work.

Spent some time reading about what is going on in the nation today.  Updating the news from a variety of sources... after the radio information yesterday (which was WRONG) and what the real information may be today in the reports, it is hard to trust the facts the media states sometimes.
What I do know is that I am proud to be a public educator, amazed by the actions those in my field do for children, their peers, and their community, grateful to know what we enlisted in an all or nothing career by choice.... we know that no number could ever define the severity of an event, even the thought is devastating enough.  May Newtown and it's families find peace from this painful tragedy.

G2 - OH

Friday...Fun times

Warm-Up on your Own

21-18-15-12-9-6-3
Plate Ground-2-Overhead* (45#/25#)
5 Burpees + 30 D/U
* cannot perform swings...plate must travel in as straight a line as possible from ground-2-overhead!

El Tigre ~ (55#) ~ 11:47
Feidt ~ (55#) ~ 19:12
Simo ~ (45#) ~ 16:37
Kate ~ (25#) ~ ??
Des ~ (25#) ~ 13:27

tb ~ tabata:
Squats~17-15-16-16-16-16-16-16 (128)
Push Ups~12-12-12-10-8-8-8-8 (78)

Saturday WOD ~ 8:30 AM for those interested...

twELVEN

Elf Name
If you preffer the Hobbit style Elves...

Although I preffer Buddy:

Warm-Up ~ Tabata Mash-Up: K2E & Squats

In 12 Minutes establish a 1RM in Push Press.

12 Min AMRAP:
12 SDLHP (75# / 55#)
12 Push Press (75# / 55#)

Des ~ 115# / 6rnds +18
Red ~ form & reps / 5rnds + 12 (45#)
Simon ~ 165# / 7rnds
Britt ~ 195# / 7rns + 3
Val ~ 135# / 9rnds
Feidt ~ 195# / 7rnds + 16
tb ~ 195# / 8rnds + 6

Tuesday on Wednesday = Kate ~ 22:25

KetchUP

"I am going to catch you!"

Arrogance...cockiness...pretentious...egotistical ?!?!?!?!
Mabye so... Maybe none of the above...
Depends on the individual saying them & depends how you take it!

Scary/Intimidating words when they are directed at you...
Some people choose to use these words as motivation...
Some people choose to crumble if these words get directed at them...

In any case...it is the fact that you can CHOOSE. 
Know that in THIS group...NO ONE is calling someone out b/c of arrogance (IMO).
If crossfit/WOD's do ANYthing for you...It should be this... CONFIDENCE in yourself! Overcoming fears and trying new things!  Words cannot change who YOU are or HOW you act!

Be better than yourself, be better than you were yesterday...that is all you have to worry about! But when you start to be better, others are going to use you as their motivator as well..."I am going to catch you!"

Baseline ~
10 Push Ups
10
10 Thrusters
20 Standing Lunges

For Time ~ 10 DB Manmakers*
1 Manmaker = Push Up, Rt Arm Row, Push Up, Left Arm Row, Squat Clean Thruster, Lunge Lft Leg, Lunge Rt Leg...begin #2

KetchUP!
21-18-15-12-9-6 For Time:
Hand Release Push Ups
Swings (55#/35#)
Wall Ball
Supine Pull Ups (Supine Row)
Walking OH Plate Lunge (45#/25#)

Val ~ 15:40 (thru 15)
Bertag ~ 24:50
Simon ~ 25:58
Feidt ~ 26:23
Des ~ 26:36
Red ~ 27:38 (thru 15)
Britt ~ 27:39
STAN ~ 23:45 (35# swing / 25# Lunge)
tb ~ 24:22

ShredFest Elite 1&2

Taken from Ozark Mountain ShredFest...sort of...
Here is the page of the first 3 WOD's...We just performed #1 & #2 & did not put the cap on the WOD!


Baseline:
Tabata Mash-Up: Push Ups & Pike Sit Ups

Warm-Up ~ 
Burgener Warm-Up
3 x 5 ~ Tap-n-go Cleans (increase wt 10-20# each set) take some rest b/t sets

ShredFest WOD #1 & #2
In 6 min...establish a 1 RM Clean...
@ the 6min mark continue with:
4 Rnds for Time:
4 Cleans (205#/125#)
8 Box Jumps (30/24)
12 Pull Ups

Kate ~ 115# / 18:08 (95/Puprle)Des ~ 125# / 17:25 (95/purple)
El Tigre ~ 205# / 18:04 Rx
Britt ~ 225# / 20:56 (185#)
Feidt ~ 205# / 17:49 (185#)
Val ~ 160# / 16:37 Rx
Simon ~ 200# / 20:11 (175# - 1 / 155# - 3)
tb ~ 235# / 16:07 Rx

Deadlifts?!

Baseline:
OTM for 6 Min:
3 Power Cleans
3 Front Squats
3 Jerks
* Choose your weight...

3-5 Rnds For Time:
30 Wall Balls
25 Hand Release Push Ups
20 Pull Ups
* If you complete the 3 Rnds in under 12:00...continue with the 4th Rnd!
**If you complete the 4th Rnd in under 16:00...continue with the 5th Rnd for total time!

El T ~ 18:28
Kate ~ 26:30 (4 Rnds + purple band) / 3 Rnds approx 16 min
Feidt ~ 15:47
Des ~ 15:28 (purple band) & did an extra RND w/ Kate...great teammate
Val ~ 15:21
Britt ~ 14:56
tb ~ 13:54

Couple of Items worth mentioning...

UW-OSHKOSH Titans Football in the "Final Four" vs. St. Thomas
@ St. Thomas = Road Trip Tomorrow

Crossfit Games Open Announced...link
Get Ready!!! We need to have some people entering...
If you want to do the Open WOD's...You need to enter!!!
No "Just seeing how I would have done!"
You are either IN or OUT

ANYthing Once!

Elizabeth

Time for a STORM (or just a girl)...whichever why you look at it it was destructive!

Warm-Up and Flex (on your own)

In 12 Minutes Establish a 1RM in Ground-to-Shoulder (Clean)

Then...

Elizabeth
21-15-9
Squat Clean (135#/95#)
Ring Dips (Dips)

Lil Red ~ Work Hang Cleans / 17:43 (65# HSC & purple)
Simon ~ 195 / 11:10 (115# / purple)
Feidt ~ 215 / 10:45
El T ~ 215 / 10:25
Des ~ 135!!! / 15:30 (Rx #...so proud of you! & purple band)
Kate ~ 130!!! / 14:25 (Rx #...Awesome work...stronger than you think & purple band)
Britt ~ 225 / 12:31
tb ~ 225 / 10:25

Good stuff today people!  Des & Kate BOTH went for it with the Rx weight of 95#...It was great to see! Bertag went thru a "strength" workout without complaining...also great to see!
Keep up the good work

SAVE-THE-DATE

12 Days of Christmas is scheduled for Saturday, Dec. 22nd!!!

Time to be determined...AM sometime!

Don't let your meatloaf

Another good day...

Baseline:
5-10 Min of Dynamic Stretching (work out the tight spots)

WOD ~ Don't let your Meatloaf
4 Rnds of Intervals + 2 Min AMRAP (22 Min Running Clock)
5 Minute Interval of 400m Run + 40 D/U (remaining time is rest)
Record EACH interval separately...
@ the 20 Min Mark, perform 2 Minutes of Max Rep Swings (70# / 55#)

Britt ~ 1:57 / 1:54 / 1:59 / 2:05 / 22
Val ~ 2:30 / 2:33 / 2:43 / 2:55 / 32
El T ~ 1:49 / 2:00 / 2:07 / 2:04 / 45 (55#)
Simon ~ 2:59 / 4:00* / 2:27 / 2:47 / 30 (*switched ropes)
Lil Red ~ 3:50 / 2:50 / 2:47 / 2:42 / 25 (35# & 60 Singles)
Des ~ 2:32 / 2:28 / 2:33 / 2:25 / 28
tb ~ 2:03 / 1:57 / 2:07 / 2:08 / 35 

3 x 10 Minutes

Baseline:
EMOM for 10 Minutes:
1 Rnd Snatch Complex
(1xSnatch-Grip DL, 1xHang Power Snatch, 1xSquat Snatch @ approximatly 75% 1RM Snatch)

WOD
AMRAP in 10 Minutes:
10 Snatches (95# / 65#)
10 Hand Release Push Ups

Immediatly followed by
1, 2, 3, ... 8, 9, 10 Reps for Time:
Thruster (95#, 65#)
Bar-Facing Burpees

El Tigre ~ 7+4reps / 15:35
Des ~ 4+7reps / 17:45
Tyler A ~ Form / 16:30
Feidt ~ 6 Rnds / 16:51
Simon ~ 5+2reps / 15:00
Britt ~ 5+6reps / 19:40
Val ~ 6+11reps / 5min thru 5 rnds (work)
tb ~ 7 Rnds / 18:33

Just Awesome!

We get to do lots of great things, everyday.

This day was one of my favorite days.

Not only do we get to look like this...

But then we feel like this...

This was the best way to celebrate.

Good Work everyone.

Lactic Acid...Lactate...Lactose?!

The terms lactic acid and lactate, despite biochemical differences, are often used interchangeably. Fitness professionals have traditionally linked lactic acid or ‘the burn’ with an inability to continue an intensive exercise bout at a given intensity. Although the conditions within the exerciser’s muscle cells have shifted towards acidosis, lactate production itself does not directly create the discomfort (acidosis) experienced at higher intensities of exercise. It is the proton (H+) accumulation, coinciding with, but not caused by lactate production, that results in acidosis, impairing muscle contraction, and ultimately leading to the ‘burn’ and associated weariness (Robergs, Ghiasvand, Parker 2004). The increased proton accumulation occurs most notably from the splitting of ATP (the body’s energy liberating molecule) by the muscle protein filaments, in order to sustain vigorous muscle contraction. Interestingly, the lactate production is proposed to be a physiological event to ‘neutralize’ or ‘retard’ the exerciser’s muscle acidic environment (Robergs, Ghiasvand, Parker 2004). Thus, lactate accumulation, which for years has been associated with the cause of the burn, is actually a beneficial metabolic event aimed at diminishing the burn. Scientists denote conditioning at this physiological state as lactate threshold training.

This stuff is awesome!!!

Here is the article put another way:

"I felt like puking the whole workout!"

Baseline
3 Rnds
15 Bench Press (40% 3 RM)
20 Plyo Push Ups (clapper push ups w/o clap...just "jump" hands off ground @ top)
50m Buddy Pull*

Suicide Balls
10 RFT ~
15 Wall Balls
1 Suicide Run (10m-20m)
Run is run to 10m & back, then 20m & back!

* this is the culprite that caused the hydrogen ions to spill (legs burning, gut feeling like you will puke)

BTW ~ if you keep pushing yourself, you WILL puke... That is the body trying to get rid of the waste product (increased proton accumulation) after the ATP splits!

Val ~ 13:11

Bertag ~ 13:13

Kate ~ 11:45

Des ~ 14:24

Feidt ~ 15:36

Britt ~ 17:11 (buddy pull crushed him)

tb ~ 14:24

STAN ~

RUN For Bluell is tomorrow... 12/1/12

8:30am @ Kiwanis Parking Lot...Run around Wazeecha!

Registration is simply $$ Donation!

Yog-aaaaaahhhhh

Felt good this morning!

Wed. Morning WOD...Day #4 for some of us this week...

Baseline
50 Deadlifts (135#/95#)
75 Box Jumps (24"/20")
800m Run

WOD
AMRAP in 15 Min:
5 Deadlifts (225# / 155#)
10 Hand Release Push Ups
15 Split Lunge Jumps (total ...NOT each leg)

Britt ~ 8 rnds + 8 Push Ups
Feidt ~ 10 rnds + 2 DL
Kate ~ 11 rnds + 3 DL (135#)
Des ~ 9 rnds + 7 Push Ups (135#)
STAN ~ 15 rnds (155#)
Simon ~ 7 rnds + 10 Push Ups
Tyler A ~ 7 rnds + 10 Push Ups (95#)
tb ~ 10 rnds

Val ~ 7 rns + 2 DL (155#) ... on her own in the PM! Tough Stuff!!

Think about it...
Someone said:
If you have two people that agree on everything, you don't need two people.

We have a lot of similarities.  That is why we do the things we do.  We challenge ourselves, work as a team, push each other, and constantly want us to be better.
The best thing about this quote.
We don't agree on everything all the time.  For the people we are and the people we push ourselves to be.. it makes a difference every time we question each other, ask opinions, vent, play devils advocate, struggle.  It all matters.
We make the difference.  We better our situations and our quality of life by challenging those that surround us to step up, ask, challenge, question, educating ourselves and each other.  We don't just want to find the challenge in the AM, we want to challenge ourselves with what we do every day.

~ by val

Backwards...Forwards...Snatchwards

Baseline:
EMOM for 8 Min ~ Alternate b/t Forward & Backwards Laps on the Track

Snatch Clinic for 5-7 Minutes (Warm Up / Technique)

SNATCH Ladder (choose a weight that will challenge you)
1 Rep on first min...2 Reps on second min....3 reps on third min...etc
continue until you fail to complete the reps w/in the minute, then start over.
* from min 18-19 take a Rest...
Then from 19-20 Perform Max Snatches w/in the Minute!

Des ~ 65# ~ 5+4reps / 3 / 3 / 3 / 3 // 5 (Total...48 Reps )
Britt ~ 135# ~ 4 / 115# ~ 5 / 6 / 3 // 9 (Total...61 Reps )
Simon ~ 95# ~ 7+4 / 6+2 / 3 // 10 (Total...71 Reps)
Val ~ 85# ~ 5 / 4 / 3 / 3 / 2 // 5 (Total...50 Reps )
tb ~ 155# ~ 4+4 / 5 / 4 / 3 // 7 (Total...52 Reps )

Great day for some strength-type work.  Was not the best for pure form or pure strength type day.  It was geared for a semi-recovery-type day... I think it will work...

Up TEMPo

Baseline
8x's ~ Run 200m (1.5 laps) every 90sec...
Begin at 0:00, whenever you finish the rest is your resting time until it hits 90s...then start again!
This is NOT 200m Run w/ 90s REST!
5 Minutes to get your Bar Set

WOD
For Time:
9 Cleans (155# / 110#)
15 Thrusters (135# / 95#)
21 C2B Pull Ups
15 Thrusters (135# / 95#)
9 Cleans (155# / 110#)
* ONE Bar is allowed for the workout, you must change the weights yourself!

Simon ~ 8:40 115/95
Val ~ 10:59 110/95
El Tigre ~ 10:30 175/135 ... missloaded and went HEAVY
Britt ~ 13:54 135/115
Feidt ~ 13:05 155/135
Des ~ 14:46 95/90 ...Awesome to push yourself this heavy...
Kate ~ 13:46 95/85
STAN ~ 8:30 115/95
tb ~ 10:00 155/135 ...thanks for pushing Val! I break too long

The Chief

THE CHIEF

OR

 

THE MASTER CHIEF

Baseline:

E3MO3M for 12 Min: 400m

The Chief

5 Rnds (for total Reps)

AMRAP in 3 Min (1min Rest b/t Rnds):

3 Hang Cleans (135#/95#)

6 Hand Release Push Ups

9 Air Squats

Val ~ 5 / 4+2 / 4+4 / 3+9 / 3+15 = 372 Reps

E ~ 4+9 / 4+3 / 4 / 3+9 / 4+3 = 366 Reps

El T ~ 4 / 3+3 / 3+6 / 3+3 / 3+9 = 309 Reps

Feidt ~ 4+11 / 4+3 / 3+14 / 4+2 / 4+4 = 376 Reps

tb ~ 5+3 / 5 / 5+3 / 4+9 / 5 = 447 Reps

Actually there is a WOD called The Master Chief...For the Crossfit purposes they are both reffering to "Chief" in the US NAVY rather than either of the above...

Read on:

Chief Petty Officer Creed
During the course of this day you have been caused to suffer indignities, to experience humiliation. This you have accomplished with rare good grace and, therefore, I now believe it fitting to explain to you why this was done. There was no intent, and no desire, to demean you nor to insult you. Pointless as it may have seemed to you, there was a time-honored and valid reason behind every single deed, every single barb. By experience, by performance and by testing, you have been this day advanced to Chief Petty Officer in the United States Navy-and only in the United States Navy does E-7 carry unique responsibilities no other armed force throughout the world carries, nor which grants privileges to it's enlisted personnel comparable to the privileges and responsibilities you are now bound to observe and are expected to fulfill.

Your entire way of life has now been changed. More will be expected of you; more will be demanded of you. Not because you are an E-7, but because you are now a Chief Petty Officer. You have not merely been promoted one pay grade. You have joined an exclusive fraternity - and, as in all fraternities, you have a responsibility to your brothers - even as they have a responsibility to you. Always bear in mind that no other armed force has rate or rank equivalent to that of the United States Navy. Granted, that all armed forces have two classes of service: enlisted and commissioned; however, the United States Navy has the distinction of having four, i.e. Enlisted, Bureau appointed CPO, Bureau appointed Warrant and Commissioned. This is why you can maintain with pride your feeling of superiority once you have attained the position of E-7 on the United States Navy.

These privileges, these responsibilities do not appear in print. They have no official standing. They cannot be referred to by name, number or file. They exist because for over 200 years the Chiefs before you have freely accepted responsibility beyond call of printed assignment and have, by their actions and performance, commanded the respect of their seniors as well as their juniors. It is now required that you be a fountain of wisdom, the ambassador of good will, the authority in personnel relations as well as technical application. "Ask the Chief" is a household phrase, both in and out of the Navy.

You are now the "CHIEF"! So this, then, is why you were caused to experience these things. You were subjected to humiliation to prove to you that humility is good, a great, a necessary attribute which cannot mar you - in fact, it strengthens you - and, in your future as a Chief Petty Officer, you will be caused to suffer indignities, to experience humiliation far beyond those imposed upon you today. Bear them with the dignity, and with the same good grace, which you bore them today! It is our intention to prove these facts to you. It is our intention that you will never forget this day. It is our intention to test you, to try you, and to accept you. Your performance today has assured us that you will wear your hat with aplomb, as did your brothers in arms before you. We take a deep, sincere pleasure in clasping your hand, and accepting you as a Chief Petty Officer in the United States Navy.

Can you relate this to anything in ordinary life...coaching...teaching...family...friends...

Lots of lessons here!

Awesome work today people...proud to be with all of you!

TURKEY...

This one snuck up on me...

Holy Turkey and Stuffing!

Baseline:
800m Run
30 Turk(ey)ish Get-Ups (25-30/15-20)

WOD
3 Rnds For Time:
800m Run
50 KB Swings (55#/35#)
40 Split Lunge Jumps (20 each leg)
30 Pull Ups

Britt ~ 1 Rnd + 5 Pull Ups = 24:40 (realize this was closer to 2 Rnds)
Val ~ 1 Rnd + 11 Pull Ups = 24:00 (realize this was closer to 2 Rnds)
Feidt ~ 37:14 -------> WINNER!!!
Desi ~ 2 Rnds + 800m ~ unknown time...
Kate ~ 37:07 (sallyed last 25 pull ups - green)
Simon ~ 41:41
STAN ~ 36:34
tb ~ 44:24

I thought a conservative estamate would be 800 = 4:30 / 50 swings = 2 min / 40 jumps = 2 min / 30 Pull ups = 2-3 min (approx 10 min / rnd)...
WOW...was I ever wrong...

This WAS a great WOD heading into Turkey-Day!  Enjoy the time with family and friends!  Eat well and come back ready to get dominated!!!
Baselines will be in order all next week...not for the faint of heart before the WOD!

TAKE ACTION!

Watch this video...THEN...

400m Run Warm-Up...
Baseline
3 Rnds ~
20 Push Press (m=75-95 / w=45-65)
8 Strict Pull Ups + Negative (as slow as you can on the way down)
25m Bearcrawl
WOD
For Time: 50-40-30-20-10
DB Thruster (35# / 25#)
Abmat Sit Ups

El Tigre' ~ 50 w/ 75#BB / 40 w/ KB...then had to go...
Des ~ 20:16 (20#) -
Simon ~ 23:45 (30#)
Britt ~ 25:20 (30#)
Feidt ~ 26:07
STAN ~ ??? (50 @ 35#...went to 25# for the rest)
tb ~ 25:18 (thanks feidt...on our 30 set we went IGYG for 10's...partner push always helps!)
Val~ after: clock mishap with 50 so 40down @ 13m w/45#BB

Good Reading...

GREAT READ... Excellent thoughts to reflect on and think about for this week! Very amazing and timless when you think it was written in 1902...

In Teaching:
When we do the jobs we do, we must remember the thoughts brought out in this article and remember why we got into the profession in the first place...
In Life:
This article helps keep a healthy perspective on the negativeness that goes on around us all day...reminding us that WE are in control of our attitudes & gratitudes!!!

The Courage to Face Ingratitude

"In justice to ourselves we should not permit the ingratitude of a few to make us condemn the whole world."

Baseline:
800m Run
50 Back Squats (40% of 3 RM)
250 Step Ups (15-18" Box)
WOD
AMRAP in 20 Min:
3 Power Cleans + 1 Hang Squat Clean (115# / 85#)
15 Hand Release Push Ups
30 D/U

Val ~ 5 Rnds / 9 Min
Kate ~ 7 Rnds + 3 Cleans (90 singles)
STAN ~ 10 Rnds + 19 Singles (60 Singles / 85#)
Feidt ~ 6 Rnds + 17 D/U
Simon ~ 8 Rnds + 4 Cleans (100 Singles)
Des ~ 7 Rnds + 8 Push Ups
Britt ~ 7 Rnds + 15 Push Ups
tb ~ 10 Rnds

MURPH-ish

Holy Cow!!!

Get right to it!

100 Pull Ups
w/ 100m Run (across gym & back)
200 Push Ups
w/ 200m Run (1.5 Laps)
300 Sit Ups
w/ 300m Run (2 Laps)

Anytime you drop off bar (pull ups), need rest in push ups or sit ups you run the prescribed distance...
EVERYTIME ~ So...if you do 5 pull ups and drop, go run, 5 more, go run etc...
The idea is to get you to try to get a few more so you do not have to run...

Spot on Statement ~ Those push ups are going to be killer!

Britt ~ 100 of each with the runs ~ 40:34
Kate ~ 45:20 (80 purple, 20 green pull ups / finished 200 Push Ups + 50 sit ups)
Feidt ~ 46:30 (50 Sit ups Complete)
Des ~ 47:20 (purple / 50 Sit ups Complete)
Simon ~ 61:51 Completed the entire thing... 300 Sit ups in a Row!
STAN ~ 62:38 Completed
tb ~ 50:00 (120 Sit Ups)

R-E-S-P-E-C-T

For the simplest of movements...the simplest of times...for being able to keep things simple!

I respect the people that can keep the complex things of adult life, simple.  Things just seem to go so smooth for these people.  It is a craft...a habit...a character trait...a learned behavior.

Remember when you were little...Spinning just to get dizzy, you could do somersaults forever and not even worry about it!  Everything was simple when you were little.  When did that change...innocence, being young, care free, just being...

Just recently someone asked a friend of mine that question, if you could go back to anytime in your life when would it be?

His answer:
I wouild go back to when I was 4 years old...
 I could take naps, there was always food on the table...No school...My job at 4 years old was to play and have fun!

Outstanding answer!

Today was very simple...

Warm-Up:
3 Rnds: Run a lap and perform 3 somersaults on gymnastics mats (fwd)
3 Rnds: Run a lap and perform 3 somersaults on gymnastics mats (bckwd)

Perform the following:
50 Push Press (95#/65#)
75 Supine Pull Ups
FOR TIME:
400m Lungewalk w/ plate carry (45#/25# bumper)
*carry plate across chest with arms...like you would carry a log

After school:
100 KB SDLHP for Time (55#/35#)

Britt ~ 1 Lap + lungewalk to wt. room
Simon ~ 400m ~ 23:?? (I am assuming he was about this time)
Des ~ 267m (2laps) ~ 14:48 (was killing it...huge motor that just kept going)
tb ~ 400m (3laps) ~ 28:05

ALIVE & Human

You know your alive when you are breathing heavy...sweating...pushing your body to the limits. 
After taking some time off...Britt found that he is still human.
This will not last long...he will soon to be back to his autobot self that nobody can beat once he transforms!

Baseline ~ 3 rnds:
15 Back Squats (135#/95#)
20 1-Legged Box Jumps (12-15")
25m Crabwalk

4 Rnds:
3 Min AMRAP ~
3 Thrusters (95#/65#)
6 KB Swings (55#/35#)
9 T2B
1 Min Rest b/t Rnds

Begin every round with 3 Thrusters...count total reps for incomplete rounds!

Britt ~ 2+12 / 2+6 / 2 / 2+1
Simon ~ 2+9 / 3 / 2+12 / 2+9
Feidt ~ 3 / 2+10 / 2+8 / 2+9
Kate ~ 3 / 3 / 2+8 / 2+7
Des ~ 2+14 / 2+9 / 2+8 / 2+9
STAN ~ 2+9 / 2 / 2+3 / 2+6 (75# / first two rnd swings @70# then 35#)
tb ~ 3+9 / 3 / 2+12 / 2+9
Val ~ 2+9 / 2+1 / 2+2 / 2

Quote: "This is hell after taking off two weeks!"

And...

We can try a lot of things.  Find the fit.  Work to provide the ideal.
Look toward those we believe know what is best or, possibly, are the best.
No matter what we find in other's and their surroundings; their techniques, teachings, preaching, and practices...
If we can't live true to what we want other's to buy into, we provide nothing more than empty ambitions and false goals to never truly achieve.

And that is where you slide down in your seat and contemplate: Is this talking about my life...

Most of the time.... You practice what you preach.  Sometimes you just want to say, 'Screw it.'
Jump off the ledge entirely!
You will always keep your values, they are what holds you down, keeps you grounded, and their roots will continue to provide for you what you need.
It's the experiences that make you think, question, compete with yourself.  The path you travel and the turns you take create the branches that know no barriers.  Provide you with the relationships you were meant to have.  Demand more of who you are and what you can do for those around you.

Have you found your ledge lately?

100 What?!

Professional Development Day WOD

Brief warm-up...on your own..

For Time:
15 Push Press (135# / 95#)
then...
100 Burpees + EMOM 2 Snatches
then...
15 Push Press

* Use the same weight for all exercises!
** the EMOM only applies while aquiring the 100 burpees
***start the 2 snatches at the top of the minute only :00 (so if you finish your 15 PP @ 1:12, you have :48s to get some burpees in before you have to perform 2 snatches)

El Tigre ~ 15:46
Feidt ~ (115#) 18:20
Syd ~ (95#) 17:07 (first WOD in a while!!!)
Kate ~ (65#) 17:36
Des ~ (65#) ??
Val ~ (95# for 5 Rnds...then moved to 75#) ??
STAN ~ (75#) 13:30
tb ~ 13:31

IT'S OVER...

Political Season is OVER...FINALLY

WOD's will now be performed not by women or mens standards but by which tax bracket you are in...Fortunatly, we are all teachers so we are probablly in the same one...

Warm-Up ~ 3 Rnds:
5 Squats (increase wt as you like)
5 Box Jumps (24"/20")
10 Pull Ups

For Time:
400m Run (4 Stair Laps)
100 D/U (300 singles)
80 Swings (55#/35#)
100 Air Squats
60 Push Ups (chest to floor)
100 D/U (300 singles)
40 Abmat Sit Ups
100 Lunge Steps
20 Burpees

Val ~ 29:54
Des ~ 31:44
Kate ~ 29:00 (singles)
Feidt ~ 31:39 (did 60 V-Up sit ups & he voted for Romney by accident as well!!!)
Simon ~ 31:09 (combo of singles & D/U)
STAN ~ 28:13 (singles)
tb ~ 29:29

hi

Well I had great success...  no time to get long-winded.  But here he is...  My first deer...  See ya'll soon.

Persistance

400m Run (Stairs Runs due to BB practice)
Mobility (hips & shoulders)

5 Rnds (untimed...but move)
15 Push Press (men=75-95 / women=45-65)
20 Dips
25m OH Plate Lunges(45#/25#)

AMANDA
9-7-5
Muscle Ups
Snatch (135#/95#)

OR

Dead Hang Pull Ups
Snatch (95/65)
Burpee

100 Sit Ups
100 Good Morning Darlings (see video 1:47)

Val ~ 60# & purple band / 50 sit ups + 100 GMD
Desi ~ 50# & purple band / 50 sit ups + 100 GMD
STAN ~ 55# & purple band / 100 sit ups + 100 GMD
tb ~ 80# / 50 sit ups + 100 GMD + 50 Sit Ups

No AMANDA...slight overestimate on time and sapping of strength...100 dips along with OH plate anything will take-out the triceps...
May attempt to finish this after school...

Tuff Stuff

Today was the first day of the Winter season...
Basketball Starts...Hockey Starts...Power Club Starts...
Winter season sports will get into full swing...Time moves on...

Are you getting better or worse...do you have a plan...goals...where are you headed?

Death in December is coming...YOU WILL PARTICIPATE!!!
Dec. 15th (Saturday)...Let's get as many people as we can to DO THIS!!!

Todays WOD ~
Warm-Up on your own ~ 3-5 Minutes
Complete This:
50 Squats (choose a weight) Men = 95-135 / Women = 65-95
75 BB Jump Squats (Jumping Air Squats w/ bar) (45#/35#)
800m OH Plate Carry (45#/25#)

Then...

For Time:
30 Burpee Box Jumps (24"/20")
30 T2B
30 Push Jerks (135#/95#)
800m Run

Des ~ 65# / 20:46 (K2E/65#)
Maloney ~ 65# / 14:30 (K2E/65#)
Val ~ 95# / Time to goto work...was on Push Jerks using 95#...awsome
Feidt ~ 135# / 18:22
Simon ~ 95# / 18:51 (95#)
STAN ~ XX / 15:25 (20"/95#)
Biba ~ 135# / 23:15
tb ~ 135# / 16:44

Very Nice...More work tomorrow!

Jacob's Day

That's right.
He got his day....
And we openly welcomed his preparations for this morning.

When you arrive with what you would like to do.  You have thought about it well in advance, outlining what you are doing and have planned not just for yourself, but for others!

GO TEAM JACOB!

20min AMRAP
5 Burpees
10 K2E
15 Swings 55/35

Everyone did great:
9.5 was a number thrown around for des and feidt...
Jacob miscounted and was definitely ahead.
Who knows where the rest of us were... and 1 round of the workout was running to the car and getting the keys for us to have music:  LONGEST 5min of SILENCE ever!!!!

Happy Friday!

ThursdayS

Magic happens on Thursdays:

The options are endless:
sleep in. stretch. do the WOD you didn't this week.
shower and shave in a fashion that hasn't happened since maybe Sunday because as soon as the AM workout is done during the week you quick wash and get to where you need to be: Work.

you catch up... on something you just need to get off your chest but can't bring it out on a 'real' workout AM because you would be the 'time sucker' and that isn't cool.

laugh.  seriously take some time to not be serious, to just be.. be with those you that make you laugh.
Pretend to make the time move slower than every other day in the work week.
Finalize whatever you were trying to make happen for the weekend.

Persuade another on something awesome.. because everyone should do something really Awesome once a month!.. I want this for everyone I am around ALL the time.
Possibly overwhelming at times but I really can't help myself: Awesome things make life fun.

MOvember began today.
This is the current equivalent to awesome this month: WHY?
Because it is simple. easy. and is happening world-wide.
There were men today that shaved for the first time in over a DECADE!...
I loved the emails that came my way about this month: nothing but fun and happy, good juju!

So that's what Thursday are for me: Exactly what we make them into....

WKCE Testing

We Keep Children Entertained

Quads are SORE from yesterday...more than I expected, but I like the feeling!

Yesterday was a great change-up...

Today...

Warm-Up with SealgrinderPT some more... Made it about 1/2 way thru before we started the WOD.
This is a great warm-up, but it really takes time...doing movements correctly (quality over quantity) for the warm-up is extreemly important...Less chance of injury + more mobility = better you!

Then...

21-15-9 for time:
Pull Ups
Hand Release Push Ups
Box Jumps (24"/20")
~ 2 Minutes Rest ~
21-15-9 for time:
KB Swings (55#/35#)
Inverted Pull Ups
D/U
~ 2 Minutes Rest ~
800m Run for Time

Feidt ~ 6:45 / 17:04 (8:24) / 23:34 (4:30)
Des ~ 8:15 (24") / 17:24 (7:09) / 24:10 (4:26) ran outside + took 20s extra rest...naughty-naughty!
Kate ~ 7:47 / 17:46 (7:59) singles-? / 23:07 (3:21)
tb ~ 6:28 / 16:08 (7:40) / 22:15 (4:07)

Jacob was doing DL and some other things...

Change of Plans

Today was scheduled as:

Warm-Up

Push Jerk
work to Heavy Single

The Big Clean Complex
6 Sets for Heaviest Load
High-Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High-Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High-Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
* DO NOT let bar go for the complete circuit! If you must drop from the overhead, it is allowed, but you must re-grip immediately.
REST as needed b/t sets...
Increase weight each set...

After a brief SEALGRINDERPT warm-up...it was decided to switch the WOD...
No one was in the POOL...so, being ready for ANYthing...

WE JUMPED IN!!!

5 Rnds for Time:
50m Swim
50 Air Squats

Val ~ 13:36
Des ~ 14:50
tb ~ 14:36

10.29.12

Warm-Up as you wish...

Snatch Balance ~ Work
Snatch
Work to 1RM
1 Single @ 95% 1RM
2 Singles @85% 1RM

5 Minute Up-Ladder:
Thruster (135#/95#)
Muscle Up (alt. Pull Up & Bar Dip)
~ 2M Rest ~
Then, Perform your work for time in reverse order (Down Ladder for Time)

We worked tech and got heavy with the snatch/snatch balance, but never got to 1RM work...

Kate ~ 5 Thrusters, 5 Pull, 2 Dips (4:59) [@75# / Purple]
Feidt ~ 5 Rnds + 1 Thruster
Simon ~ 4 Rnds + 1 Thruster (4:21) [@115#]
STAN ~ 6 Thrusters, 5 Pull & 5 Dips (5:30) [@95#]
tb ~ 4 Rnds + 5 Thrusters (5:31)

Friday Fun....

so with this kind of an outline for our workout... JB left.

Read this... for some 'hmmm, is that really the same person.'
http://www.cfjax.com/2012/10/how-do-you-want-it_22.html

Or.. maybe we should be looking into one of these at WR..
THE $6,000 T-Shirt
Check it out:
http://norcalsmash.com/collections/frontpage/products/lifetime-member-tee-unisex#.UH24QLCsazl

Clean & Jerk
1- Heavy Set
2x2- Mod

Back Squat
1- Heavy Set
2x2- Mod

DT
5rnds for time
12 Deadlift
9 HPC
6 Push Jerk

Dudes 155
Chicks 105

tb 215 / 335 / 13:10
Val 155 / 200 / 13:21
Feidt 205 / 285 / 13:54

#hailtitans 2012 from TitanTV Sports on Vimeo.

This is awesome!!! Hail Titans! Beat La Crosse!

Jacobs Dream...

Jacob gets his wish today...no strength, no oly-lifts, pure endurance! 

And the new programing...if approved by everyone after next week will run somthing like this:

Mon ~ Snatch Type Work / Strength / Met-Con (5-12 min)
Tue ~ Clean & Jerk Work / Strength / Met-Con (5-12 min)
Wed ~ Good Warm-Up / Cardio (25-40min)
Thur ~ YOGA / Active Recovery / Mobility
Fri ~ OLY Lift Work / Strength / Met-Con (5-12 min)
Sat ~ Cornucopia of Exercises (when we do these days)

Warm-Up ~ sealgrinderpt style

20 Plus
5 Rnds for time:
20 Pull Ups
200m Run
20 Hand Release Push Ups
200m Run
20 Abmat Sit Ups
200m Run
20 Air Squats
200m Run

Once we were started...it was apparent we would not get 5 Rnds in due to time constraints (jobs), so we scaled it to 3 rnds ~
Britt ~ 25:42
Kate ~ 25:57 (purple for pull ups)
Simon ~ 27:43
Feidt ~ 27:30
STAN ~ 4 Rnds in 28:00
Des ~ 27:32 (5 Rnds in 50:22)
tb ~ 29:23 (5 Rnds in 51:14)

OLY LIFTING

The only way to get better is to DO IT!!!

My olympic lifting consists of "muscleing" the bar around...
Speed under the bar...Smooth movements...
That is left to Britnacher!  He is smooth and fast!

BUT...If we want to improve, avoiding the lift/exercises is not going to cut it...BTW ~ How is everyone doing on their OCT Goal/Focus???
Work it...Perform it...Get better at it!!!

Warm-Up...
Clean & Jerk Technique work...
Muscle Clean...High Hang...Hang Clean (Propulsions)

1) Clean & Jerk ~ 5 x 1 Heavy & Across*
across means same weight for all sets...do not move up or down!

2) Back Squat ~ Heavy Single / 2 x 2 Moderate

3) OPEN WOD 12.5 (UP LADDER)
With an 8 Minute Running Clock...
Perform Thrusters (100#/65#) & C2B Pull Ups
3, 3, 6, 6, 9, 9, 12, 12, ... etc

Val ~ 115 / 200 & X / 12+6 T2B (T2B not C2BPU)
Britt ~ 205 (3) / 275 & 245 / 12+5 Thrusters
Des ~ 95 / 175 & 165 / 12+7 Thrusters
STAN ~ x/x/ 12 Rnds + 3 Thrusters (65#)
tb ~ 205 / 315 & 275 / 12+15 Thrusters

WHATDAYASNATCH...

New programming... We will see who is up for it...
Let's give it a week or two and see...
This is getting us stronger (somewhat), but really working the OLY lifts (BB Gymnastics)...
The Oly lifts are a real finesse-type of lifting... Moving heavy wts. fast & smooth!
Technique....Technique...Technique

Get Warmed Up...
1) Snatch-grip Push Press + 2 OHS ... Work to Heavy Set
2) Snatch ... 1 x 1 - Heavy / 2 x 2 - Moderate
3) Front Squat ... 1 x 1 - Heavy / 1 x 2 - Moderate
4) DIANE
21-15-9 for Time:
Deadlift (225#/155#)
HSPU

Des ~ technique / 8:58 (HSPU on Rack / 135#DL)
Maloney ~ tech / 9:27 (HSPU on Rack / 135#DL)
Simon ~ 125 / 7:44 (Bands for HSPU / 185#DL)
Feidt ~ 165 / 135 / 7:53 (205#DL)
Val ~ 115 / Snatch Tech / 10:45 (bands for HSPU)
Britt ~ 165# / 225# / 7:58
tb ~ 165# / 225# / 11:42

Fitness Friday...

Suppose to do a bit more strength this AM...but we changed it up a bit and did a bit more LUNG work.
The running seemed appropriate and it was nice to get outside...wet on the ground...but still nice out!

Warm-Up on your own...

For Time:
800m Run
75 KB Swings (55/35)
50 HR Push Ups
25 KB SDLHP (55/35)
800m Run

Britt ~ 19:10
Jacob ~ 19:00
Feidt ~ 17:09
Des ~ 17:40
tb ~ 17:24

Have a great weekend...

Good Luck to the VB players!!! Beat the Seniors

Definitions...

Snatch, Clean and Clean & Jerk...
When we talk Oly-lifts...there are many times prefixes will come before the word. What do they mean...this is a common source of discussion/argument...They are:
Power-, Squat-, Hang-

Power- & Squat- : these are how you will "catch" the bar. "Landing Position"!!!  Squat means you must catch the bar in a full squat or if you catch it in a power position, you must perform a squat before standing erect to finish the clean/snatch or moving to jerk  Many times you will not hear these terms...you will just hear Snatch or Clean.  That means you can catch the bar any way you want (either way is fine).

Hang- : This word stands on its own.  It means just want it says...Bar does not touch the ground between reps.  You must "hang" the bar to your knees, just below your knees or just above your knees (usually specified by the trainer). At Farmland Games we had to stand fully erect b/t reps...where you "hanged" the bar to did not matter...so long as you were erect b/t reps (otherwise, NO-REP!)

You can combine the "Hang" with either "Squat" or "Power". HANG SQUAT CLEAN, HANG POWER CLEAN or Just HANG CLEAN...BUT there would never be a SQUAT-POWER CLEAN!

Simple...eh?

OK...On to the WOD...

Shoulder Mobilitations...
Burgener Warm-Up
6 x white bar ... then ... 4 x 45#

SNATCH 2-2-2-2-2-2 (work to heavy set of 2, 2M Rest b/t or so)

AMRAP in 7 Min:
5 KB Swings (55#/35#)
5 Burpees

Britt ~ 165# (old 1RM!) / 11+5
Feidt ~ 145# / 10+7
Val ~ 90# / 10
Simon ~ 120# / 9+5
Des ~ 65# work on Tech / 9+8
tb ~ 170# / 12+6

AAA

Arms, Arms & Abs...

After yesterdays SQUATFEST, we needed a break from the legs. Today does not feel as bad as I thought it would...hope tomorrow doesn't either...we will see.

Brief warm-up:
Paleo Chair, 10 Pass Thrus, 5 Step Thrus

5 x Max-Rep Strict Pull Ups (unbroken...no re-grip)
3 Min Rest b/t sets

Ascending Ladder EMOM for 20 Min:
HSPU & Abmat Sit Ups
1 HSPU, 2 AMSU...
2 HSPU, 4 AMSU...
3 HSPU, 6 AMSU...
Continue until you cannot complete a round then start over with 1,2...
SCORE is total # of Sit Ups completed (as that is where you should fail)...

JB ~ 10-9-7-7-7 (40 Pull Ups) / ??
Feidt ~ 5-8-5-6-5 (29 PU) / 8/6/4 (134 Sit Ups)
Simon ~ 5-9-6-5-4 (29 PU) / 4/6/2 (110 Sit Ups)
tb ~ 12-13-8-11-9 (53 PU) / 6/4/4/4 (102 Sit Ups)

SQ...WAHT?!

Move & Move some more...

Squat Tech... OHS, Front Squat, Back Squat (warm-up in each area)

For Time:
21-15-9
OHS
Front Squat
Back Squat
(Men = 135# / Women = 95#)
Use the same weight all the way thru...

Simon ~ 95# /
Britt ~ 115# / 14:19
Val ~ 95# / 18:58
Kate ~ 65# / did sets of 5 & 3 as well... ??
Feidt ~ 125# / 18:15
Des ~ 75# / 18:07
tb ~ 135# / 18:37

GREAT Sunday Post... READ BELOW and reflect!

It's Sunday..

Be honest,
How are the goals going?
You getting out what you want, putting in what you need?

Our fall seasons are in their final weeks.... it's been enlightening. lots of reflection.

We went back this weekend to spend some time with Coach in Waupun.
We asked some questions last night and here is a lil recap from conditioning to just coaching.. whether or not he realizes it... we need this from him and the other great Coaches we have around us!  For us to be better, we too need some coaching from the greats.
So it went a little like this
(a much more editted version that doesn't include the new vocabulary I was introduced to last night):
What are you doing to make them look like that?  Like Athletes.
They didn't walk in to the season looking like that.  Some, so so, but all, no.
~Everything I am doing with conditioning exists within drills.  Consequences are consistently med ball work and plyo.
Moral of the story: It isn't the motions.  It will never be just going through the motions if you can't align them with the actions they are needed to execute in the game.
Its running, that is consistent with game-like scenarios.
Its lifting in movements that mimic that of short, burts of explosive energy.
*Got it.  We got that one.

Next: So Coach, what's changed?
~In the beginning, it was the constant push to out-coach those in competition.  What can I do to assist my team?  I can out-coach the others in my sport.  That was my push.
Now, we see more of a single-sport player and lose the 'Athlete' perspective.  Growth in the game becomes so much more apparent with multi-sport athletes... they can just out play the single-sport player, because they've worked with enough variety to give them that edge. 
We need athletes. 
(I hear this everyday from another that inspires me.. great minds think alike!)
Do what you need to do to out-coach your competition.
And push your players to be multi-sport athletes.
Bring them with you... the more involved you are the more they see the opportunity you provide for them.

**By the end of the night... which was early.  And which may have led to the 'Are you Serious!!' comment and a shift down on the 'these people are awesome' list. 
It was pretty great to think that a Coach that was possibly ready to step out a few years back, thinking it was time, has brought himself up to, yet again, another level with a team.  No doubt, finding success with the individuals he has surrounding him in his coaching staff, that assists in that enjoyment. 

Pretty awesome to have these kinds of Inspirational People in life...
and I know there isn't a place I go that I don't find this kind of greatness!

Happy Sunday everyone.