TM 2012

UPDATE:  ToughMudder Saturday has been filled.  Please give us a heads up if you are still interested... Post a comment via the blog of fbook.  We still want you to be a part of the team and if you are truly wanting to take part let us know.

Also:  This will be our last ANYthing Once organized team for ToughMudder.

~V

SNOW DAY

Arrive at school and what do I see,
Feidt's Red Truck just waitin' for me!

6am is awfully early when school gets closed,
Everyone else slumbering in their beds, off in a doze.

We followed the prescribed WOD and worked really hard,
Vick on his stepper, we were the avant Garde!

Leave it to Avalanche as he arrived in a 'tizzy,
to guide a great group, at least they were busy.

Afraid of the strength, he led them astray,
the Avalanche knows best, you should do it HIS way!

Avant Garde
Strength
Back Squat
4-4-4-4-4-4

Conditioning
21 T2B
50' OH Lunge Walk (45# / 25# plate)
18 T2B
100' OH Lunge Walk
15 T2B
150' OH Lunge Walk
12 T2B
200' OH Lunge Walk
9 T2B
250' OH Lunge Walk
6 T2B

Feidt ~ 285# / 29:24
tb ~ 275# / 26:58

Avalanche Debacle


10 minute active warm-up on own.

From CFTO

COMPLETE 3 ROUNDS:

1 MINUTE AT EACH STATION:

PUSH PRESS 95/65 LBS

TOES TO BAR

HANG POWER CLEAN 95/65 LBS

PULL UPS

*REST 1 MINUTE BETWEEN ROUNDS. 

Recorded in order with end totals.... aside from JB.
Avalanche- 73/52/49
Hepp- 30/13/21/11~26/9/20/8~24/7/17/8= 75/63/56
Desi- 16/12k2e/10/10pb~13/12/8/8~12/11/8/8= 48/41/39
Val- 22/9/13/6~18/6/15/9pb~21/7/17/7pb= 50/48/52
Krommy- 54/15/17/9~23/11/14/9~24/10/16/9= 61/57/59


After:
Back Squat: 4x6
Desi - 125 + 135x3
Val - 165 + 175x3


Krommy - OHlunges w/45# plate ~ not sure but it did a n umber for him.


Nice rhyme TB.... poetic.

Have a great SNOW DAY!!!

Pickin' Up the Slack

Tuesday WOD
5-10 Min of Dynamic Warm-Up
Leg Swings / Frankenstein Walks / Hip Mobility / Etc


60 Sec of 15' Shuttle Run (count the touches)


WOD ~ Stand-Up
5-10-15-20-25-30-35 for Time:
SDLHP (95# / 65#)
20 Bastard Sit Ups b/t rounds
* As fast as possible, BUT maintain FORM & FUNCTION


Britt ~ 33 Lines / 21:42 (85#)
Munce ~ 39 Lines / 19:09 (65#)
Avalanche ~ ?? / 22:24
Val ~ ?? / 17:35
Desi ~ 33 Lines / 20:58
Feidt ~ 31 Lines / 24:26
tb ~ 32 Lines / 25:19
K-shon ~ 31 Lines / 26:26
STAN ~ N/A / 25:45
Hans ~ ?? / 20:18
T-Lev ~ 39 Lines / 23:33

BASTARD SIT UPS

MONDAY WOD
Strength
PUSH JERK
3-3-3-2-2-2 (heaviest set of two)


Conditioning
With a 10 Minute Running Clock, Perform as many Reps as possible of:
4 Min. of Push Jerk (155# / 105#)
3 Min. of Box Jumps (24" / 20")
2 Min. of Pull Ups
1 Min. of Air Squats


Britt ~ 205 / 30-65-32-42 = 169
Avalanche ~ 225 / 40-44-20-34 = 138
Feidt ~ 205 / 27-41-20-27 = 115
Desi ~ 85(FORM) / (@85#)26-63-17(PB)-53 = 169
Kate ~ 100(FORM) / (@85#)18-86-24(PB)-56 = 184
Krommy ~ 175 / 17-59-24-36 = 136
tb ~ 225 / 36-50-29-34 = 149
K-Shon ~ 205 / 28-52-27-41 = 148
STAN ~ FORM / (@75#)40-50-20-47 = 157
T-Lev ~ 195 / 20-55-30-43 = 148
Hans ~ 205 / 28-57-25-39 = 149
Riley C ~ 135 / (@105#)27-54-25-33 = 139
Blakslee ~ 135 / (@105#)26-48-28-41 = 143

Two days worth of GREAT TURN-OUT!  Keep up the great work!

FORM, FUNCTION & INTENSITY!!!

The competitive edge can get to everyone once in a while...Make sure you are focusing your energy in a positive fashion! Work on YOUR FORM, don't worry about someone else...Be as fast and efficient as YOU can, don't worry about "the other guy".

Be there for one another in a positive way!

Saturday WOD

Saturday WOD 2.25.12

Warm-Up on your own (10 Min)

4 Rnds for Time:
15 Push Press (95# / 65#)
30 Abmat Sit Ups
15 OHS (95# / 65#)

Bertag ~ 17:52
Feidt ~ 14:13
Val ~ 11:20
E ~ 18:50
Syd ~ 18:20 (65# OHS)
Hepp ~ 16:32
tb ~ 16:55

Feidt & Val were monsters!  They rocked this WOD...
Great day with an even better group...

Motivation.

You may not want to chat, but we are going to.

It has been a while.  Things have been crazy, life is crazy.  

We should accept the fact that life is just how it is and keep moving forward... There are lots of wonderful people that should tell you these things.  If you are having problems with finding people that tell you whats up, let me know, I can make it happen.  I might even share the person that tells me 'how it really is'... maybe.

It seems that the 3 month mark has come... there are lots of things that we want to put first.

E says, " I want more family and friends in life.  If that would happen the weekends wouldn't be just where it is an option or the only option...."  

He is right.  The way we are able to share our time.  The way we are able to make things work, to make the most out of our time, the way we can drive the situation in our favor or the best favor.  Life gets crazy.  

Priding yourself on separation between work and family/home life is great.  But this is a trying year, at least for us, and it is hard to keep up with things and make sure everything is getting done.

What do you do?

Well, YOU find a kid like this via YOUTUBE and you realize: 

Suck it up.... LIFE STINKIN ROCKS!  

There is no better place to be.

AMRAP Progression

Nice feel for a warm-up...
2 Stair laps
EMOM for 4 minutes:
10 Burpees (Put Tape 6" above Highest Reach for jump & touch)


SQWHAT?
AMRAP in 6 Minutes:
1 Pull Ups
3 Hand Release Push Ups
5 Air Squats
~ 1 Min. REST ~ 

AMRAP in 6 Minutes:

1 Pull Ups

3 Hand Release Push Ups

5 Air Squats

~ 1 Min. REST ~ 

AMRAP in 6 Minutes:

1 Pull Ups

3 Hand Release Push Ups

5 Air Squats

~ 1 Min. REST ~ 

Val ~ 12 / 7 + 6 Push / 5

Maloney ~ No Clue...Just trying to stick with Krommy! Rnd or two behind him...

Britt ~ 14 / 8 / 4 + 5 Pull

Avalanche ~ 15 / 6 / 4

Feidt ~ 14 + 1 Pull / 7+3 Pull / 4 + 3 Air Squats

Krommy ~ 17 / 9 / 5

tb ~ 17 / 8 + 4 Push / 4 + 13 Squats

Hans ~ 19 / 7 + 5 Pull / 4 + 10 Pull

T-Lev ~ 15 + 1 Pull / 9 + 3 Pull / 5 + 8 Pull

STAN ~ 13 / 9 / 5 + 3 Pull

OUTSTANDING JOB TODAY... Everyone was pushing the limits! You could just HEAR the work going on...People pushing themselves and others.  When I am resting and breathing, it is nice to get a "c'mon lets go..." or "get moving" from a teammate!
Affect someone positive TODAY...Offer words of encouragement or a helping hand!
You will receive it back x10!

"Winners make a habit of manufacturing their own positive expectations

in advance of the event."

~ Brian Tracy

Adjusted

I felt the compulsion to write a little bit tonight. I'm in the middle of making dinner and I'm waiting to perform my next task...take out chicken, put in sweet potato fries... blah blah. Cooking is cool when you get to eat good food, but what a complete time suck. I need to cook for 6 hours on Sunday to get done with cooking all week. Some day...

Anyway, I like TB's prompt of what our thoughts are during the workouts... here are some of mine in no particular order:

-I have to beat Bert. Don't let him win. He's beating you, step it up...
-C'mon, five more reps.. cmon, three more.. (depending on the workout, it changes)
-two, two, and one... three, three, three....(its nice to break it down)
-33 percent there, half way, three quarters... (percents help too)
-C'mon you pussy pick it up, pick up the damn bar.
-I know I can go harder, let's go!
-If I puke, big deal.
-I hope I don't pass out when this bar is over my head
-I have to beat Bert.
-stand up on the box, c'mon don't cheat
-he's gonna hurt himself (eventually), too much weight.
-Get full range of motion, form over time. FORM OVER TIME!
-pull up harder, get up there
-push it, only ten reps... ONLY 10.

After my intimate encounter with the Earth, aka, my mild concussion/whiplash, I realized no matter how fit, or how good you feel, nothing protects you from accidents. No human is Superman, and everyone is susceptible to injury and bad health. I was talking to Val and Mr. Steve about how I've been so fortunate to have great health. Minimal sickness, and seemingly nothing extremely wrong for 24 years... This is today. Tomorrow, next week, next year.. who knows, we can't predict the future. Car crash, pancreas explodes, liver failure, brain aneurysm..no one knows. One minute we're ok, the next second our world flips.

I've always had the philosophy that we aren't getting out of this place alive. Call me doom-and-gloom or whatever, but it's true. The best days are to come, and so are the worst. It's part of passing though this world. We are here for all but a blink in time...just a grain of sand. No regrets, and give er hell. As Ozark Mountain Daredevils once said, "If you're going to get to Heaven, you've got to raise a little hell."

To me, every one of you are "some kind of wonderful"...that one coined by Grand Funk Railroad.

Be of this Earth, not above this Earth. Live for today, cuz tomorrow, I can't say. - Jimi Hendrix

Britt

AM RAP

Warm-Up
2 Rnds ~ 
10 Pass Thrus
4 Strict Pull Ups
10 Pistols (5 each leg) [Bench, Rolling, Supported or Regular]


Pre-Fatigue
50 ft Run...10 Burpees
50 ft Run & Back...8 Burpees
3 x 50 ft shuttle...6 Burpees
4 x 50 ft shuttle...4 Burpees
5 x 50 ft shuttle...2 Burpees


WOD
AMRAP in 15 Minutes:
9 Deadlift (155# / 100#
12 Hand Release Push Ups
15 Box Jumps (24" / 20")


Val ~ 8 Rnds + 3 Push Ups
Desi ~ 6 Rnds + 8 Push Ups
Kate ~ 9 Rnds
Britt ~ 6 Rnds + 11 Push Ups (mod-135# / 20")...Back for first time since concussion
Avalanche ~ 5 Rnds + 9 Deadlift
Feidt ~ 6 Rnds + 12 Push Ups
Krommy ~ 7 Rnds + 3 Push Ups
tb ~ 7 Rnds + 8 Deadlift
STAN ~ 10 Rnds (mod-115# / 20")
T-Lev ~ 6 Rnds + 6 Push Ups
Hans ~ 7 Rnds + 12 Push Ups


It has been a good WOD week...Many people...Pushing each other, supporting each other, competing against each other!  Seeing other people work, helps me work. 

What goes thru your mind when you workout?

Post thoughts to comments!!!!

Here were my thoughts today:

How can everyone go so fast? 

You need to stay with them...

You need to work harder...

You are weak...look at the others working...stop resting!

Damn Shoe...came untied again!

KNEES2K ~ JAX

Crossfit Jaxish

Warm-Up:

Tabata Mash Up ~ Shoulder Press & OHS (45# / 35#)

4 Min Shoulder Stretching / Mobility

WOD

AMRAP in 8 Min:

Knees to Elbows

3 Minutes Rest

4 Rounds ~ 

4 Laps (400m Run)

20 Swings*

20 SDLHP*

* The Swings & SDLHP must be 20 UNBROKEN reps...If you miss, start over. You may rest b/t the swings & sumo

Britt ~ n/a / TKO (not really...coming back from being concussed takes a while...there is a reason the WIAA has a 7 day (SLOW) comback policy.  Britt is progressing just fine!  Keep coming back slow and you will be better than ever!)

Val ~ 36 / 17:15 @ 35#

Desi ~ didn't count / 18:08

STAN ~ 45 / 13:08 @ 35# (Machine)

Avalanche ~ 70 / 23:50 @ 55# (also did 400-600m extra)

T-Lev ~ 60 / 13:48 @ 35#

Hans ~ 85 / 19:14

K-Shon ~ 63 / 14:45 @ 55#?

Munce ~ 61 / 16:37 @ 35#

tb ~ 104 / 18:35 @ 55#

Learn this...Concussion

Old School JAX

A repeat from a few years back at CF Jax...


Warm-Up:
3 Rnds
30 D/U + 1 stair lap (150m) w/ Med-ball (hug or overhead)
10 Pass Thrus
5 Muscle Cleans, 5 Propulsions, 5 Push Jerk, 5 OHS


WOD from CF JAX
10 Rnds for Time:
10 Push Press (95# / 65#)
10 Burpee Pull Ups


5 Min Rest (if time)


AMRAP in 5 Min of Russian Swings (55# / 35#)


Britt ~ In recovery mode from whiplash/ski incident
Maloney ~ 25:48... off to school
Desi ~ 26:24 (55#/45#) ... 97 Swings
Avalanche ~ 28:25 (high bar)
Feidt ~ 
tb ~ 28:50 ... 104 Swings
The following were performed w/ "Tip Up" call:
STAN ~ 23:00 (45# Seated Shoulder Press) ... 129 Swings (35#)
T-Lev ~ 22:19 ... 85 Swings
Hans ~ 22:22 ... 80 Swings
K-Shon ~ 26:51 ... No Swings
"Tip-Up" Call / Rule:
Can only call once per week per person... 
During the WOD, when called, they must run to far drinking fountain in Fieldhouse (like running for a tip-up in ice fishing)

Last HOORAH

Spent this past Saturday up at Whitecap outside Hurley.... 

The Last Hoorah for the season.

Lots of awesome memories and a great finish to the last trip with Maloney and Bert!

A few recaps from yesterday!  Not exactly us, but close enough to resemble how it went.

Jacob.

A glimpse at just how good he is.

Val.

Stick the moguls.  Find your line.

Steve & Maloney.

Living the dream, without injury.

and then there is Britt.

He has been challenging himself this season.

Maybe not the end he was looking for but..... no pain, no gain.

(alright, a little exaggerated.  the jump wasn't as big and the landing was a bit different.)

you get the idea.

Change.

It's time for a bit of a change.  You know how the seasons go and how great it is to shed a new layer.  That time is almost here.  

This goes for a lot of us in what we do in our lives.  Change is important, keeps us growing, interested, and allows us to better ourselves with out the feeling of boredom setting in.

We all have our base routine.

But we have to mix it up throughout the year.  So get out there and try something new, or dust something off and get goin!

ToughMudder sign up goes up at the end of this month.  Are you in?

Point Bock run beginnin in March, can't wait to see you there!

Events are on the page.. click and see what is going on.

8 Minutes??!!

YOGA was yesterday!


Today...Only got 8 Minutes ~ No problem!


Run 400-600m
20 Lunges, 20 Air Squats, 10 Pass Thrus
2 Minutes to aquire as much time in L-Sit / L-Hang as possible
15 Plank Snatches each arm


AMRAP in 8 Minutes (CFJAX 1.17.12):
5 Burpees
7 Pull Ups
9 V-Ups


Feidt ~ 5 Rnds + 3 V's
Britt ~ 6 Rnds + 2 Pull
STAN ~ 6 Rnds + 6 Pull
Kate ~ 6 Rnds
Desi ~ 5 Rnds + 1 Pull
Krommey ~ 5 Rnds + 7 Pull
Val ~ 5 Rnds
Avalanche ~ 5 Rnds + 7 Pull
Hans ~ 6 Rnds
T-Lev ~ 8 Rnds + 1 Burpee
tb ~ 5 Rnds + 1 Burpee

Powerlifting & Skiing on Saturday!

TURDS....

Val & Desi made us some great "Turds for Treats" this AM

They were great BTW... Even thought Witter threw his in the garbage.

His quote : "I didn't know who they were from. I found them in my mailbox. I am in season...I can't take any chances on what people are giving me!"

Today we got back to some basics... STRENGTH ~ Back Squat...

Warm-Up
2 min Jumping Jax...2 min Jump Rope (singles)
2 Rounds: 7 DL, 7 FS, 7 PP (45# bar), 10 Pass Thrus (white bar)

With a 17 Min Running Clock:
BACK SQUAT (for heavy set of 4)
10-8-6-4-4-4
After 10, 8, 6 ~ Strict Pull Up work for 5-10 Reps

AMRAP in 7 Minutes:
10 Swings (55# / 35#)
10 K2E

Britt ~ 240# / 5 Rnds + 14 Reps
Krommy ~ 235# / 6 Rnds + 18 Reps
Feidt ~ 275# / 5 Rnds + 15 Reps
Avalanche ~ 225# / 6 Rnds
STAN ~ 185# (FORM) / 5 Rnds + 15 Reps
T-Lev ~ 225# / 6 Rnds + 18 Reps
Hans ~ 265# / 7 Rnds + 6 Reps
Maloney ~ 135# / 7 Rnds + 6 Reps
Desi ~ 95# / 6 Rnds + 10 Reps
tb ~ 295# / 6 Rnds + 11 Reps

V-Day

Yesterday (2-13-12) we did a partner WOD (since there were 4 of us)

TAG TEAM

Feidt & Biolo 

vs.

Avalanche & Syd

For Time (but really for 1st Place...PRIDE):

Accumulate total Reps @ each exercise:

150 Pull Ups

72 Push Press (95#)

72 Hang Power Cleans (95#)

150 Lunge Jumps

1 Partner Works while other Rests

Can do multiple exercises within Round

MUST get at least 12 Reps within Round but no more than 18 before you "tag-off"

Amazing...Finished within 5 seconds of each other!!!

Today we had a FULL HOUSE for the WOD!!!

Run 400-800m Warm-Up and get ready...

5 Rounds for Time:

21 OHS (75# / 45#))

15 Stick Hops (24" / 20")

9 Burpees

Val ~ 14:42

Desi ~ 16:44

Britt ~ 18:45

Avalanche ~ 18:04

Munce ~ 18:42

T-Lev ~ 16:47

K-shon ~ 18:29

Hennessy ~ 16:54

tb ~ 17:11

STAN ~ 15:50 (DB Front Squats @35# / 20" Hops)

Weekend Madness

MT. Bohemia.

This is some madness to be experienced by all avid, go-getter skiers.

It was awesome.  The company, the weather, the runs.  

You know you pushed it when you are 3/4 through the run and your thighs are screaming at you!

This mountain had no problem catching you off guard and telling you how it was going to be if you let yourself get lazy.  When you felt some things slippin in your form, it was time for a break, get some rest and head back out.  

If you fought it, you wound up getting dominated.... and at one point or another we all did get a bit destroyed.

Yurt.

The objective:  Challenge yourself.  Just don't kill yourself.

Success.

Does it get any better than this.

End of Day II.  Tired.  Bruised and Battered.
But the son of a wise man stated, "You've got to make the mountain your B****."
He did.

Great morning shenanigans.

Magic.

The Team.

Long Weekend...

With the long weekend quickly closing in...(Prof. Dev. Day today for us & No school on Monday)

We needed a WOD that was going to be taxing enough, but not long... Meetings this AM!!!

So, after a brief warm-up here goes:

WOD

3 Rnds for Reps:

1 minute Swings (55# / 35#)

1 minute REST

3 Rnds for Reps:

1 minute Burpees

1 minute REST

3 Rnds for Reps:

1 minute Wall Ball (20# / 14#)

1 minute REST

* Can be done partner style so one is having fun the the other is resting! Saves on equipment and is fun to push each other!  This is still an individual WOD...

Maloney = 232
83 Swings (28+27+28) / 62 Burpees (23+19+20) / 87 Wall Balls (32+27+28)

Desi = 205
86 Swings (30+28+28) / 44 Burpees (17+14+13) / 75 Wall Balls (21+27+27)

Britt = 217
88 Swings (30+29+29) / 57 Burpees (21+18+18) / 74 Wall Balls (24+25+25)

Krommy = 220
88 Swings (28+30+30) / 54 Burpees (17+19+18) / 78 Wall Balls (25+26+27)

Avalanche = 213
88 Swings (30+29+29) / 56 Burpees (20+19+17) / 70 Wall Balls (25+23+22)

Hans = 217
93 Swings (30+31+32) / 53 Burpees (19+17+17) / 71 Wall Balls (21+22+28)

Feidt = 187
91 Swings (32+30+29) / 40 Burpees (13+13+14) / 66 Wall Balls (20+24+22)

tb = 213
92 Swings (30+31+31) / 53 Burpees (18+19+16) / 68 Wall Balls (20+27+21)

ToughMudder

ToughMudder:  ANYthing Once Team.

Saturday, September 8th: 10:40am @ Cascade, WI

Join the team when registering.....
ANYthing Once
password:  anythingonce

I sent some emails out but know I missed lots so this is us letting you know!
This is going to be an awesome year!
Already know we have some newbies on board....
They are expecting big numbers so if you want our opinion:  Just Do It!

TOUGHMUDDER WISCONSIN 2012

Beach Muscles

As Bertagnolski puts it...
"We're working on our beach muscles!"

After a couple of tough days of posterior chain events, everyone was sore.  Time for a bit of strength & back to a basic CF Standard (Lynne)

800m Run for Warm-Up  & Cool-Down

LYNNE
5 Rounds for Max Reps
Bench Press
(Bwt is Rx or Men = 135#/155#/185# Women = 75#/95#/115#)
Pull Ups
* There is NO time component to this WOD!!!

One goal was to get to 50 Total reps at each exercise

Britt

24 Bench (160#) / 33 Strict Pull Ups

5-6-5-4-4 / 7-7-7-6-6

Avalanche

49 Bench (190#) / 54 Pull Ups

12-11-10-8-8 / 12-11-10-9-12

Krommy

49.5 Bench (185#) / 55 Pull Ups

12-11-10-9-7.5 / 13-11-11-10-10

Maloney

79 Bench Press (95#) / 37 Pull Ups (Purple Band)

Feidt

40 Bench Press (185#) / 14/28 Pull Ups (Strict/Kip)

11-9-8-7-5 / 3/5k-3/6k-3/7k-3/5k-2/5k

Val

54 Bench Press (75#) / 12/40 Pull Ups (Kip/Purple)

13-11-11-9-10 / 7/5p-4/9p-1/8p-9p-9p

T-Lev

34 Bench Press / 48 Pull Ups

9-8-7-5-5 / 12-10-9-9-8

tb

47 Bench (190#) / 59 Strict Pull Ups

13-11-8-9-6 / 12-13-12-12-10

No throwing things in the weight room!

OUTSTANDING

This mornings WOD was just deceiving!  I knew it would be tough...just not that tough! 
It was physically demanding...BUT MENTALY BRUTAL!!!
The "little man" that was talking to me, kept saying:
You can rest this one...
Take one less rep...It doesn't really matter!
Breath more and recover for the next...

BUT that was not the goal! It was to finish as many rounds as you could with the prescribed number of reps!

It was definatly not stated that way at the beginning (bad instrucion by me...sorry).

BRUTALITY
EMOM for 25 Minutes:
10 Deadlift (225# / 155#)
20 Dips
20 DB Push Press (35# / 20#)
20 Swings (55# / 35#)
25 Abmat Sit Ups
* perform one exercise every minute, use any remaining time as rest.
* move to the next exercise on the next minute (will be doing 5 total rounds)

As stated earlier...I did not explain this well at the start.  Some recorded when they missed a set (short reps)
Some just skipped an entire set (trying to recover for the next)

Val ~ 1st & 2nd Rounds Good
3rd - PP=12
4th - DL=1/Dip=10/PP=15/Swing=16
5th - DL=8 / Dip=16 / PP=14 / Swing=16

Britt ~ 1st Round Good
2nd - PP=15
3rd - Dips=14 / PP=15
4th - Dip=10/PP=12/Abmat=24
5th - DL=6 / Dip=14 / PP=14 / Swing=24

Desi ~ DL ~ 95#
Missed 5 Rounds

Munce ~ DL=155# / PP=25# / Swings=35#
Missed ONLY 4th Round of Swings=10

tb ~ 1st, 2nd & 3rd 
4th - Dip=16/PP=10
5th - Dip=10

Anticipate Destruction

comment on your favorite sentence...

What hits you most out of this rant?

Wkend Wod Highlights

1. Look Good.  Or look ridiculous and act like a honey badger...

2. Game Plan: 2 groups

3. Get Air 

4. It's for a great cause and you are with great people! .... 

keep repeating this to yourself the entire walk to the open water. 

Polar Plunge 2012

Weekend Warriors

Sorry no post on Saturday...
was a busy day ~
Powerlifting Meet in Neenah...
Polar Plunge in Rapids...
Feidt did a WOD on his own...

Monday's WOD...
WARM-UP
1 Lap + 10 T-Bar Push Ups
2 Laps + 20 Jumping Pull Ups
3 Laps + 30 Front Squats (white bar)
SPEED & AGILITY
10-20-30 yd Shuttle Run for time / Rest 2 Min...Repeat

WOD
AMRAP in 20 Min:
10 Front Squats (95# / 65#)
10 Bar Facing Burpees
10 Ball Slam (20# / 16#)

Britt ~ 7 Rnds + 10 FS
Feidt ~ 6 Rnds
Maloney ~ 7 Rnds + 11 reps
Desi ~ 6 Rnds (55#)
STAN ~ 7 Rnds (75# / 17:00 was done due to back)
Avalanche ~ 7 Rnds + 10 ( 1 Less than Maloney!)
K-Shon ~ 6 Rnds + 12 reps
T-Lev ~ 6 Rnds + 23 reps
tb ~ 6 Rnds + 3 reps

Tuesday Warm-Up Exercise

Nordic Hamstring Lowers

Short Blog...Long WOD

READ Val's Post Below!!!

Good Thoughts...

6 Min Warm Up on your own while getting set-up

WOD ~ For Time:
50 SDLHP (95# / 65#)*
60 Abmat Sit Ups
70 OHS (95# / 65#)*
60 Abmat Sit Ups
50 SDLHP

Work hard to keep the weights the same...Only if your coach tells you, are you able to have different weights for SDLHP & OHS!!!

Maloney ~ 22:37 (SDLHP = 55# / OHS = 45# Permission Granted!)
Britt "The Boulder" ~ 21:34 (85#)
Feidt ~ 23:49
Krommy ~ 23:53
Avalanche ~ 22:05
Munce ~ 21:12 (65#)
T-Lev ~ 24:47
Hans ~ 23:00
tb ~ 23:35

L8 Edition

Val ~ 18:47 (65#)

Desi ~ 19:06 (45#)

Friday Funnies

New Math