It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Monday, April 30, 2012

Pre-Test

Today was a Pre-Test for the Jigsaw Run...
Amazingly... US Crossfit had a 5K run + 150 Wall Balls for today's WOD.
I could not bring myself to writing it up on the board...In retrospect, I should have!

Instead we did the WOD from Crossfit Springfield (5K Gone Bad)...Which poped up on their site today as well... Great minds must think alike from these places!

5K Gone Bad
For Time:
1000m Run
30 Squat & Jump over a 12" Parallette (box)
1000m Run
30 Hand Release Push Ups
1000m Run
10 KB Swings (55# / 35#)
10 Box Jump Overs (24" / 20")
10 Burpees
1000m Run
30 OH Lungewalk (45# / 25# Plate)
1000m Run
30 Thrusters (45# BB)

Clock screwed up so we do not really know what we finished in...
Started around 6:11 ~ 6:13 or so...

Britt ~
Val ~
Kate~
El Tigré ~ 6:55
STAN ~ 6:54 time when finished (Started 7 Minutes later than everyone)
Biolo ~ 6:54...later than stan
Hans ~ 6:49
T-Lev ~ 6:53
Arnie ~ 6:58
Bender ~ 6:55
Biba ~ 6:52
In My Thought Process ~
After this week, we will begin to focus a bit on some strength and the WOD's will be a bit shorter after the strength portion... If you want a good warm-up...You will need to be in a bit earlier...May be switching the programing... Will be a good discussion at the Post-Jigsaw Celebration...

Post-Jigsaw Festivities
Biolos Place ~ Noonish
Bring some beverages you would like...
Bring some Salads / Side Dishes / Deserts you like...
Bring some Games you like...
(ie ~ Frisbee Poles-? / Beanbag Toss / Etc)

I will have meat... BBQ & Crockpot Turkey I believe... More on that later this week...

Friday, April 27, 2012

End of the Week

Thursday WOD was...
AMRAP for 20 Min:
10 SDLHP
7 Power Cleans
5 Thrusters
(95# / 65#)
5 Min Rest
Max Push Ups in One Attempt


Britt ~ 8 Rnds + 4 SDLHP / 24 Push Ups
3rd Hr Str & Fit
Krommy ~ 8 Rnds / 34 Push Ups


FRIDAY


1 Min Paleo Chair
Hip Mobility
Burgener Drill


For Time:
1000m Run
5 Rnds Cindy
800m Run
4 Rnds Cindy
600m Run
3 Rnds Cindy
400m Run
2 Rnds Cindy
200m Run
1 Rnd Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)


STAN ~ 32:57
Kromy ~ 33:59
Kate ~ 34:40
Britt ~ 37:19
Feidt ~ 37:50
Hepp ~ 38:01
T-Lev ~ 31:50
Hans ~ 34:27
tb ~ 40:09


1 Week until Jigsaw
Cookout & Festivities
Prom Prep

Wednesday, April 25, 2012

Certification Day

Sorry the post is late...Getting certified on the Wall...

Climbing will be a WOD soon!!!

Warm-Up:
400m Run
3 Rnds ~ 10 DL, 10 SDLHP, 10 Push Ups (95# / 65#)
400m Run

Tabata Plank Hold

Tabata Leg Levers

For Time:
10, 9, 8...3, 2, 1 ~ Burpees
1, 2, 3...8, 9, 10 ~ Box Jumps (30" / 24")

El Tigre ~ 8:08
Britt ~ 7:18
Feidt ~ 8:12 (24")
Kate ~ 7:47
T-Lev ~ 7:37
Hans ~  6:45
Krommy ~ 8:49
tb ~ 8:31

Tuesday, April 24, 2012

Gobble Gobble, BANG!


What a week chasing Old Tom!  A feeling of relief and extreme excitement came over me this morning.  My first turkey, one I will never forget and always respect was finally mine.  This was my first year turkey hunting, and certainly won't be the last.  I spent countless hours scouting and hunting this particular Tom.  Nearly every morning and evening for the last week was spent watching, waiting, wondering... I saw him and heard him but always seemed to slip away.  Hunting is a humbling experience - there is nothing easy about it.  It takes patience, skill, and perseverance.  Put in your time, do your homework, and you gain the skills and knowledge to be a better hunter.

I am by no means an expert hunter.  To tell you honestly, I'm a novice.  I deer hunted as a kid with my uncles, and they put me in a ground blind... and I waited for a deer.  BANG... no deer.  She was a big doe.  She fell to the ground in a heap - probably from the shock of a 12 gauge slug hitting her at 20 yards.  She rose after what seemed to be 15 seconds.  I sat in awe; heart pounding.  She turned tail and ran away.  I tracked her as far as the blood would lead, but I lost her.  I felt bad.  I don't like to wound animals.  I really don't prefer to hurt anything, no matter how large or small.  But I see a true difference between hurt and harvest.  I wasn't ready to harvest that animal.  Sure I hurt her, it wasn't my intent, but that was a lesson I had to learn. 

Hunting is filled with these lessons.  Every day I go out, I ask to be taught a new lesson or experience something new.  No matter how small, I ask for something.  Almost every time, I come away with something new.  It's amazing.  It is a journey - one with many roads, a lot of what-ifs.  If I don't feel like I learned a new lesson by watching a group of turkeys for four hours until dark, I'll usually see other beautiful animals carrying about their business such as pileated woodpeckers, common birds, several variety of ducks, geese, deer, coyote, weasels, and many more.  But really, I did learn lessons.  Lessons about nature cycles, habits, interconnectedness, and peace.



This morning...  The sun breaking the distant horizon, glowing amber and red fading into the midnight blue.  Bullfrogs croak, breaking the dark night's silence.  Blackbirds chirp, signaling the coming of dawn.  It was time.  The first gobble resonated from the trees above.  It had power and depth.  You could feel it in the base of your throat.  The Tom I had been chasing for the past week was within 40 yards of our location.  He was awake, and we were setup in the perfect location.  The scouting I had done the entire week, and the night before was critical.  I knew where he was, and knew his habit - it was the lesson I learned, and what I experienced the entire week.  I moved my gun to a more ready position just before the first gobble.  I think instinctively, I knew it was time. 

Stan whispered from a neighboring tree to move my gun to the other side of the tree where I was sitting.  I did.  A minute passed, and it was getting lighter.  The tree root was digging into my hip, I had to move.  I shimmied my way around the tree, Stan whispered to move a little further and get in front of the tree.  I was nervous about spooking the birds still on the roost.  I moved quietly, and my mild discomfort was eased by the new position.  The new position was like a cradle, holding me gently.  It felt right, as though it was meant for me.  I clicked off the safety, which luckily didn't make the slightest click.  My gun shouldered and my eye ready to look down the barrel.  I was ready.

As gobbling was filling the dank air, we started to hear the first quiet yelps of the hens who had started to fly off the roost.  There was now a few birds on the ground, and Stan asked whispering if the Tom had flown down.  I shook my head, yes.  Even though the Tom I was after was not off the roost yet.  Stan replied to the birds with his milky overtones and the 'fly down cackle', beating his hat on his leg to simulate the wing beats.  He proceeded with his gentle yelps.  'yep, yep, yep'  It was a great sound.  He is a great caller.

Gobbling filled the air, and my heart was pumping.  It was getting serious.  More birds started to fly off the roost and the woods literally came alive.  A bird landed about five yards from where we were sitting.  Stan thought it was going to be in his lap.  We sat motionless.  At that moment, my Tom touched down into the field.  There he was...  In all his God-Given beauty, there he was.  The one I had been chasing and longing for all week was 30 yards away, moving right into the woods 20 yards in front of me.  Stan continued with a few soft yelps as the woods was alive with turkey.  There was movement and noise everywhere.  The hens were a little spooked, they knew something wasn't right.

At that moment the Tom moved into a clearing between two trees.  My eye was down the barrel looking him straight in the eyes.  His red and blue head was remarkable.  It was just like I had witnessed the six days prior.  And in one pull of the soft trigger, he was down.  I don't even remember hearing the gun blast.  All I knew was that it was over.  My time paid off.  My hard work, countless hours, and many lessons later truly paid off. 

I owe a great deal of thanks to Stan for his time this morning.  He sacrificed a time with his wife and children in the morning, and a few hours of sleep to help me bag my first bird.  I will never forget what he did for me this morning.  His true passion and knowledge for hunting and the outdoors is a true gift.  The guy upstairs was looking out for me, and finally allowed me to harvest this extraordinary animal.  If it had been anytime before today, I wouldn't have been ready.

Sometimes we need hard earned success.  It makes us better.  It shows us the way.  This past week was one of those journeys.  One I'll never forget.  Thanks, Stan.

p.s.  Sorry if anyone was offended by bringing the bird into the weight room.  The excitement of the harvest was something that needed to be shared.

Eric

With a What!?

800m Run

then...

5 RFT ~
10 T2B
10 Plyo Push Ups
15 Wall Ball (20# / 16#)
400m Run/Walk w/ your Med Ball

Results
Feidt ~ 30:13
Krom ~ 26:00
Val ~ 30:40
Britt ~ 25:00 - Gobble-Gobble...got my Turkey
STAN~ 22:30
El Tigre ~ 26:15

S & F
tb ~ 26:36
Gerz ~ 25:30

Monday, April 23, 2012

50 What?!

Warm-Up:
50 Turkish Get-Ups

WOD
5 Rnds for Time:
10 OHS (95# / 65#)
16 Renegade Row (35# / 25#)
400m Run

STAN ~ 15:30 (65# & 30#) ... Getting much better on Squat Form... almost parallel...looking good!
Feidt ~ 18:58 ... Just cruzing thru the WOD like it was nothing!
El Tigre' ~ 19:36 (40# RR)
Krommy ~ 18:54
T-Lev ~ 16:02 (30#)
Hans ~ 17:07
tb ~ 21:07

Renegade Row was just the rowing...however after further review...This WOD would have been much tougher if we did them the correct way & the way El Tigre stated...
1 Renegade Row Rep = Push Up...Row Left...Push Up...Row Right
this way would have been a total of 32 push ups a round and 160 for the WOD...WOW!

It is scary to think that El Tigre' could be correct on some things pertaining to WODing

Memorial Day Murph is coming...Monday, May 28 ~ 9am
Get signed up if you want the shirt...
Or just plan on being in the Wt. Room for the WOD!

Friday, April 20, 2012

SNOW?! In April...

Nice April weather... Snow on the ground this AM...Just a dusting on the grass really, but there was still snow...

We got spoiled in March...

The WOD was not a spoiler; it was just a grinder!

3 Rnds for Time:
1 Mile Run
25 Burpees
50 Push Ups
75 Air Squats

People with 2 Rnds had to leave for meetings or work...
Val ~ 38:50 (2 Rnds)
Feidt ~ 39:00 (2 Rnds)
Britt ~ 43:50 (2 Rnds + 1 Mile Run)
Maloney ~ 45:02 (STUD!!!)
Krom ~ 49:47 (Another Stud!)
T-Lev ~ 52:29
Hans ~ 55:15
tb ~ 66:58 (w/ 20# Vest)
Desi ~ ???

Just an FYI...
Schmitty's crew is having their Sat. AM workouts around Lake Wazeecha @ 8am...
WE ARE INVITED! 
We should shoot for getting out there either this Sat or Next...thoughts?

STAN ~ This one was right in your wheelhouse!!!  You have to do this WOD soon!

Thursday, April 19, 2012

GoJo...

Thursday is no longer a rest day!  It will be / may be again soon...BUT for now we are sticking with USCROSSFIT until the Jigsaw...

Let's see if these Navy Seal-Type WOD's can work us into shape...

Warm-Up on your own...

WOD

AMRAP in 20min:
10 Push Press (115# / 80#)
10 Swings (55# / 35#)
10 Box Jumps (24" / 20")

tb ~ 9 Rnds + 10 Push Press
Gerz ~ 10 Rnds + 6 Push Press

PM UPDATE
Feidt ~ 9 Rnds + 10 PP
Syd ~ 8 Rnds + 6 PP

Wednesday, April 18, 2012

BADGER

Hump Day!!! Feeling tired and sore...

Went in for the Health Screening this AM... Luckily STAN went as well...so we started the WOD 20 Min after everyone else... Man, is it good to do WOD's with other people!!!
MOTIVATION by just watching the others go for it & pushing themselves!!!

Warm-Up on your own...
Get your bar set...Area Ready...

BADGER
3 Rnds for Time:
30 Squat Cleans (95# / 65#)
30 Pull Ups
800m Run

Kate ~ 35:30 (2 Rnds = Purple / 1 Rnd = Green)
El Tigre (changed back from Avalanche) ~ 42:05
Krommy ~ 42:10
Feidt ~ :42:40
Desi ~ ??
Val ~ DNF
STAN ~ 34:20 (65# / Purple Band)
tb ~ 37:55
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA
who was killed in Iraq in early December 2007.

From the Blog:
badger was one of the most humble, kindest respectable down to earth team guys i've ever met and worked with. he was one of the first people to expose and introduce me to crossfit. i can vividly remember waking up and starting my day off and hearing the rev of the c2 or the slamming of home-made balls or the dragging and pulling of weighted tires...then to see badger sweating his ass off with his earphones plugged in and zoned out. that was over a year ago and seems like yesterday that i just saw him. godspeed bro and thanks for everything. it was an honor and my pleasure to have worked for you and with you...rip and my prayers are with your family and everyone else in tacdevron 2.
~ sk1 russell (This is from the owner of CFJAX ~ Chris Russell)

Tuesday, April 17, 2012

Day After Fran...

Day after Fran...Not a bad idea...

Warm-Up (not for massive reps) ~
10 Minutes of 30s each (4 rnds)
Squats...Push Ups...Jumping Jax...6-Cnt Toe Touches...Sprawls

WOD
3 Rnds For Time:
400m Run
20 KB Swings
20 KB SDLHP
20 Goblet Squat
* Use same KB for everything (55# / 35#)

Desi ~ 15:48
Britt ~ 17:27
Avalanche ~ 16:16
T-Lev ~ 16:05
Hans ~ 18:57
STAN ~ 13:39 (35#...Nope ~ 55# tb just ASSumed & you know what that means)
tb ~ 17:09

BTW
Gerz is our FIRST Sub 3:00 FRAN...
Strength & Fitness today... 2:58

To Bertagnolski... but is a good read for all of us:

REST (from CF7)

“If you’re eating appropriately and getting enough rest, you don’t need to train all day. All the work’s happening when you’re outside of the gym.”

You might say rest days are a necessary evil. You either love them or hate them, and more often than not, we all avoid them for fear of “missing out”. The end fact remains, we all have to learn to respect rest days because one or another, your body will find a way to rest.
I had to learn the hard way that injuries are your body’s way of forcing you to rest. I was hurt for a long time, and it wasn’t until I shut down all WODs and gave my body time to heal that I actually began my trek back into CrossFit. And the biggest lesson I learned was to listen to my body….when it’s time to rest, rest. I learned I can either rest voluntarily, or an injury will force me to rest, but one way or another, rest will come.

Last week, I was tired. I hadn’t slept well, and any WOD I did, I came in far beyond last place. I was going through the motions, and my body was screaming at me it was time to rest. For the past four months, I increased the amount of WODs I did per week, increasing the intensity and volume in prep for the Open. I made great gains in that time, and I took rest as needed. Last week, I realized, I was tired, really tired, and the time for rest had arrived.
On Tuesday, I went to the gym, though tired, ready to tackle 800m runs, walking lunges, and pushups. While I was warming up, my mind and body kept telling me to quit. And, I didn’t listen.



I convinced myself that once I started and got warmed up, it wouldn’t be so bad. I convinced myself my legs would work just fine. I convinced myself that though my feet have really been bothering me, 800m runs wouldn’t be so bad. I also convinced myself that the bar was a light weight, so walking lunges would be no big deal, and push-ups would be easy.
I have a feeling you know exactly where I was at because there have been times when you too convinced yourself the WOD would be just fine.


The entire WOD, I was slow. Slow as in, you could have used a sun dial to keep track of my WOD time. I didn’t necessarily want to quit, but my body wouldn’t catch up to what my mind was trying to convince it to do. It was time for rest.


The result….I took an entire week off. It wasn’t easy, especially when my all-time favorite movement popped up on Thursday. I wanted to overhead squat, but I had committed to rest. When I had almost convinced myself to lift, Kelly reminded me the OHS would come up again and was exactly what I needed to hear.


The time off was just what I needed. I didn’t realize just how tired I was until I stopped moving at such a fast pace. I took a nap every day and was still in bed by 8pm (be jealous :) ). I also felt better than I had in a long, long time.


My advice: take a rest day or week soon. Great gains are made away from the gym, as they are in WOD.

Monday, April 16, 2012

FRAN

Told you it was coming...

This WOD is simply PAIN!
Go slow and feel worthless...tired after
Go Fast and burn-out...tired after
There is no easy way to do Fran!

Warm-Up
5-8 Minutes of R.O.M. / Mobility Work

3 Rnds ~ 5 Military Press, 5 Push Press, 5 Push Jerks, 200m Run
(45,55,65,75 / 35,45,55,65)

Thruster & Pull Up Technique & Form

FRAN
21-15-9
Thruster (95#/65#)
Pull Ups

(If Time...)
Heavy DEADLIFT
5 x 3 ... Work for 3 RM

Britt ~ 6:02
Krommy ~ 7:42
Kate ~ 7:48 (Purple & Green Band)
Desi ~ 7:26 (55# / Purple Band)
STAN ~ 6:15 (65#)
Hansen ~ 5:37
T-Lev ~ 6:02
Hen ~ 7:01
Biba ~ 6:46
tb ~ 5:14

US Crossfit...thanks a lot
Feidt ~ 8:15

Saturday, April 14, 2012

Whataweekend.

Stolen.
I want you to think after you watch this quick video... What if they all analyzed their lives like this.
Great things could happen with a group of 17 yr olds like this one....
and not just great things for them individual, it would domino into something Awesome.
Well, that is my opinion and it isn't based on the fact that she does crossfit.. I base it on the fact that she is dedicated to what makes HER happy, something we could all, at any age, benefit from.
Simple happiness that improves our lives and the lives of others.

Happy Saturday All.

Friday, April 13, 2012

STAN's DREAM...

Where are you Scott Stankowski...
The Turkeys are calling...And by "the Turkeys", I mean the AM WOD Crew!

Warm-Up ~
Shoulder Mobility ~ 2 Min each Shoulder
2 Sets of Frog Complex (45 & 75 OR 75 & 95)

WOD ~ "Stan's Dream"
1 Mile Run
80 Air Squats - 40 Swings (55/35) - 20 Pull Ups
40 Air Squats - 20 Swings (55/35) - 10 Pull Ups
20 Air Squats - 10 Swings (55/35) - 5 Pull Ups
40 Air Squats - 20 Swings (55/35) - 10 Pull Ups
80 Air Squats - 40 Swings (55/35) - 20 Pull Ups
1 Mile Run

Grueling...
Maloney ~ 38:00 (Purple bands & Green for the last 20 Pull Ups)
Britt ~ 43:44
Desi ~ 43:00 (Purple Band)
Krommy ~ 42:45
Feidt ~ 48:50
Avalanche ~ 54:30 (7:05 1st Mile...9:45 2nd)
tb ~ 44:54 (7:34 1st Mile...9:10 2nd)


Thursday, April 12, 2012

Recovery Day?

Warm-Up ~ 
3 Rnds: 
10 Squats
5 Burpees
5 Pull Ups
Then...
5 Min of Mobility ~ Shoulder & Hip


WOD
AMRAP in 20 Min:
5 HSPU
10 T2B (a little more controlled, esp. on way down...tough!)
20 D/U


Gerz ~ 7 Rnds + 5 D/U
tb ~ 7 Rnds + 3 HSPU


HSPU were the death of tb...D/U were the demise of Gerz!
Actually this was a great WOD today...Gerz would get out front with 5 HSPU and I would be able to catch in the D/U...Both of us were mad at our weakness...neither of us would modify!  This is what a WOD is about!  I am NOT advocating that a person should not modify...Just that modifying due to it being difficult is different than modifying due to potential injury. In the first one (Mod b/c it is difficult) many will modify because they do not want to be last or embarassed...In the second instance (Mod b/c of injury) it is just the smart thing to do!


STAN is a great model for the #2 version... He has modified workouts with lower weights and avoided the Power Clean (replaced with Thrusters) due to major lower back issues/problems.  Working Out/WODing is to HELP keep you healthy, strong & confident...Not make you Injured, Tired & Scared...


NOW...being scared or intimidated by the WOD...That is another blog...

Wednesday, April 11, 2012

Awesome Read of the Week

We were meant to shout naked in front of the world without the fear of what others may think. Without their opinions weighing you down. We are only to be damned when we cover up, not when we show our true colors. We are more than the expensive cotton wrapped over our shoulder, pretty colors on a skirt, designer shoes, or fancy wheels on a street……we are everything underneath, we are every action in our lives, we are every feeling in our hearts. We are all this, and we still cover it with a blanket of what we cannot give up.
Burn it all……the security of a job, the “luxuries” of life you and I both know we don’t need, the relationships that have become more excuse than salvation, %$#&ing burn everything that looks like the old you that was comfortable. Once and for all, give the new you something fresh to grow out of, instead of the re-toiled pot. Stop covering up and and preventing the world from receiving the gifts you have to offer, in truth, they were never really yours anyway. Your gifts are mine, my gifts are yours, and if you don’t burn your $%#@ing blanket, someone may come along and burn it with you still in it.


Practice Crossfit is on a roll this week... I love it!



Dippy-Do

Rough Couple of Days... Extremely tired and feeling this weeks WOD's...
That was also said last week about this time...So the USCrossfit Programming must be kickin' it for us!


Warm-Up ~ 
400m Run
25 Air Squats
Scorpion Stretch
15 Pull Ups
1 Min Paleo Chair
30s Shoot the Duck (Rt & Lft)


Front Squat Form/Technique


WOD (Dippy-Do)
5 RFT ~ 
20 Dips (Ring if you prefer)
8 Front Squats (135# / 95#)
8 Burpees
200m Run (2 Laps on Rnds 1, 3, 5 / 1 Lap on Rnds 2 & 4)


Val ~ 22:28 (Purple Band)
Desi ~ 23:00 (85# / 2 Rnds = Purple, 3 Rnds = Green)
Maloney ~ 22:04 (2 Rnds = 95#/3 Rnds = 85# / Purple)
Feidt ~ 24:50
Britt ~ 28:00
Avalanche ~ 22:55 (claims F.S. was not low enough...however, he hit parallel)
Krommy ~ 20:07 (absolutely tearin' it up!)
T-Lev ~ 21:52
tb ~ 25:33

Tuesday, April 10, 2012

Dead Jumps

Warm-Up ~ 
50 4-Cnt Jumping Jax
50 4-Cnt Flutterkicks
50 Wall Balls

AMRAP in 5 Min:
5 Deadlift (275# / 185#)
7 Box Jumps (30" / 24")

3 Min REST & Repeat

Desi ~(135#) 4 Rnds + 8 Reps / 4 Rnds + 9 Reps
Munce ~(185#) 5 Rnds + 5 Reps / 4 Rnds + 6 Reps
Britt ~(245#) 2 Rnds + 5 Reps / 3 Rnds
Krommy ~(225#) 4 Rnds + 5 Reps / 4 Rnds + 9 Reps
Avalanche ~ (205#) 2 Rnds & "Tweaked the Knee" ~ IR

3rd Hr Strength & Fitness
tb ~ 4 Rnds + 5 Reps / 4 Rnds
Gerz ~ 5 Rnds + 6 Reps / 5 Rnds
Brey ~(185# & 24") 4 Rnds / 3 Rnds


SYD IS COMMIN' after School!!!
Lickin' his chops for this WOD!!!
UPDATE
Syd "the Stud" 
6 Rnds + 1 Rep / 5 Rnds + 3 Reps
"I can't feel my back!"

Monday, April 9, 2012

Playing with GRACE

Great WOD this AM...Stressful prelude

Debated on doing this as Squat Clean & Jerk as that what many seem to be going to as opposed to G2O...
May try it again soon with the squats involved... Will not be able to get as quick of scores but will still have to push it!

Warm-Up ~ 
3 Rnds:
200m Run
10 Push Ups
10 Deck Squats (work to be in a shoulder-stand position on roll-back)

GRACE
For Time:
30 Clean & Jerks (G2O) (135#/95#)

Avalanche ~ 2:30
Val ~ 3:46
Desi ~ 3:47 (75#)
Maloney ~ 2:52 (75#)
Feidt ~ 4:33
Britt ~ 4:55
Krommy ~ 3:58
T-Lev ~ 3:44
tb ~ 2:13

Gerz is doing this soon & I cannot wait till Syd gives it a go after school!!!

Gerz ~ 1:58
Syd ~ 2:29

Sunday, April 8, 2012

Happy Easter!

Happy Easter everyone!

Now get HOPPIN' and get signed up...
ANYthing Once Crew is in for our 4th Annual Jigsaw Run
Year #1 is pic of us Running on the website...
Look close @ those Runners!!!
 2010                     &                     2011
Here is the page to...
JUST GET IT DONE.

Grill-Out & Prom Preparation @ tb's afterwards!!!
Plus...Val is the social coordinator...soooo...
There will be games!
AND...Witter may even get out of his chair!
...or he can Babysit Ezra!!!

Friday, April 6, 2012

Get Dirty...Rather Filthy

Filthy 50


50 Box Jumps (24/18)
50 Jumping Pull Ups
50 Swings (53/35)
50 Lunge Steps
50 K2E
50 Push Press (65/45)
50 Back Extensions
50 Wall Ball (20/14)
50 Burpees
50 D/U


Good AM Crew! Everyone worked hard and used each other as motivation...Syd blasted out of the gate being the first done with box jumps with Krommy right on his heels... Bertag was about 10 reps back but fighting hard.  Val was included in the mix!


I was behind until K2E...then I was able to catch some people...BUT...Bertag had me worried when he came out for Wall Ball...Calling me out, "I'm comin'!" ... "Gonna get you...You better get going!" ...I could not catch my breath...Way to pick on an old man!


Krommy ~ 30:51
Bath ~ 32:10
Desi ~ 33:10
Feidt ~ 33:50
Syd ~ 35:10...or as he puts it DFL
Avalanche ~ 31:10
tb ~ 30:01


Look how well Val can paint faces!!!

Thursday, April 5, 2012

KELLY

Kelly
5 RFT ~ 
400m Run
30 Box Jumps
30 Wall Ball


STAN ~ Someone stole his stopwatch...Under 30 min


Strength & Fitness Class
Gersma ~ 27:25
Paitel ~ 3 Rnds in about 18 min
tb ~ 31:50

Wednesday, April 4, 2012

CHIEF...is that you?

No it is not... This is very close to CHIEF...But close does not count!
This was a whole different type of brutal... Maybe due to the last two days of brutality...

5 Sets of the Following w/ 1 Min REST b/t Sets:
AMRAP in 3 Minutes
3 Power Cleans (135# / 95#)
6 Burpees
9 Air Squats

* Work for total Reps... Each Rnd consists of 18 Reps...
* Begin Each Rnd with Power Cleans...no matter where you finished...

Feidt ~ 57 / 45 / 40 / 44 / 49 = 235
STAN ~ (75# Thrusters) ~ 54 / 58 / 58 / 57 / 60 = 287
Avalanche ~ 78 / 55 / 42 / 54 / 54 = 283
T-Lev ~ 71 / 57 / 51 / 55 / 57 = 291
Britt ~ 55 / 45 / 45 / 45 / 48 = 238
Krommy ~ 54 / 54 / 54 / 54 / 56 = 272
Desi (85#) ~ 60 / 39 / 36 / 37 / 39 = 211
Maloney ~ ??? 11 Rnds - 2 PC = 200
tb ~ 57 / 57 / 58 / 59 / 60 = 291
Syd (after school...on his own) ~ 73 / 55 / 55 / 54 / 54 = 291


Strength & Fitness
Gerz (Punk) ~ 90 / 72 / 59 / 72 / 72 = 365

WHY???

Tuesday, April 3, 2012

CHELSEA ~ 4-3-12

First day of Speed Training so this one was all over the place...

Chelsea
EMOM for 30 Min:
5 Pull Ups
10 Push Ups
15 Air Squats

Rapids Rules...
No "hands-off" at the bottom for this one!
If you miss a round, finish it...and take remaining time REST (10 Burpee Penalty)
Max of 50 Burpee Penalty...To be paid after WOD

6AM CREW
Hansen ~ 12 Rnds
Ty H ~ 16 Rnds
Britt ~ 22 Rnds + 8 Air Squats
Desi ~ Just kept workin'
Avalanche ~ E (for effort)
* All had 50 Burpees

3rd Hour Strength & Fitness
Gerz ~ 30 Rounds in... Last 15 did Jumping Air Squats!
tb ~ 27 Rnds... Missed Rnd 15, 21 & 26 (14 Rnds, 5 Rnds, 4 Rnds, 4 Rnds)

Monday, April 2, 2012

Mon 4-2-12

5 RFT ~ 
10 OHS (95# / 65#)
12 Renegade Rows (35# /20#)
400m Run

Britt ~ 17:44
Kate ~ (55#) 17:57
Desi ~ (55#) 17:58
Val ~ 18:35
Avalanche ~ 18:09
Feidt ~ 18:47
T-Lev ~ 15:42
Hen ~ 19:57
STAN ~ (75#)15:53
tb ~ 19:37

BRUTAL!