Rest - Recovery - Reflections

Good blog...even better video...
Help from My Friends

Reflect on these...Choose ONE!
15 Things Happy People Do Differently...is a lot to think about!
Read the article...Choose ONE and work on it for a week...see what happens!

Stop Jerkin' Around

Suprisingly today's WOD (this week actually) has been from a different programer...

crossfitseven

But today seems amazingly familiar in routine & programing...

Warm-Up
3 Rnds ~
10 Squats
5 Hang Clean & Jerk
5 Pull Ups (STRICT)** if you cannot do strict, then jump up and hold for a 3 count, then lower for a 6-8 count...(eccentric training)

Strength
In 15 minutes get to a HEAVY Jerk/s...
~ we ended up trying 3 Jerks, split R & L then Push
~ the toughest part of this is safely lowering the bar

Conditioning
3 Rnds for Time:
10 Hang Cleans (135#/95#)
10 Jerks (135#/95#)
20 Box Jumps (24"/20")

Kate ~ 105# (3) / 11:36 (90#)
Britt ~ 185# (2) / 14:20
Val ~ 125# (3) / 9:30
Feidt ~ 185# (3) / Back went on first set of box jumps
Krommy ~ 175# (3) / 12:48
T-Lev ~ 165# (3) / 15:00
tb ~ 205# (3) / 9:25 w/ push from Val to finish

Saturday (June 2)

FUN...FUN...FUN...

WEATHER PERMITING

Canoe, Kayak, SUP down the Wiscosnin River

Galecke Park to Anchor Bay

Who's in???

Bring your own transportation down the River...

OR

...we can find you a canoe if you need

Watch this site for more details

9 or 10am @ LHS would be a good Meeting time...
WATCH FOR DETAILS

Saturday Excursion!

Just a little taste this past weekend and if all works out well Saturday we are having an on the water adventure!!!
AM go time.  Hope for lots of sunshine!
Paddleboards.  Kayaks.  Canoes.  OH MY!

Goals by mid-summer.
Headstands and Yoga!

The Morning After...

There is nothing like MURPH!!!

Everything was sore this morning...Not to mention I wanted to stay in bed, not get up.

3 Day weekends will do that to you as well...BUT, time to get going...

A little crossover today....CHOICES for the warm-up then together for the WOD...

5 x 2 ~ Hang Squat Snatch + OHS + Snatch Balance + OHS (2 times thru = 1 set) Rest 75sec b/t
or
2-3 Rnds ~ 10 Squats + 5 Burpees + 5 Pull Ups + 5 Thrusters + 200m Run

DEADLIFTING ANNIE
7 Deadlifts (225# / 135#)
50 D/U
50 Sit Ups
7 Deadlifts (225# / 135#)
40 D/U
40 Sit Ups
7 Deadlifts (225# / 135#)
30 D/U
30 Sit Ups
7 Deadlifts (225# / 135#)
20 D/U
20 Sit Ups
7 Deadlifts (225# / 135#)
10 D/U
10 Sit Ups

Britt ~ 12:48
Desi ~ 14:48 (Rx)
Feidt ~ 16:49
El Tigre ~ 17:25
Hans ~ 14:47 (GHD Sit Ups)
T-Lev ~ 12:04
tb ~ 11:20
Val~ 13:16 (155#)

Memorial Day MURPH 2012

Memorial Day MURPH 2012


Another Year...Another Memorial Day Murph!


Remember our HEROS!  THEY are the ones that afford US this great FREEDOM to do, think, and even act as we wish!


Great Quote about supporting our "Men & Women in Uniform":

"If you cannot stand behind the troops...

Try standing in front of them!"

Whether you agree or disagree about the wars, occupation, etc...The MEN & WOMEN in uniform are doing their JOBS...We must support THEM! They pay for our freedom, with their lives when necessary!


MURPH (in HONOR of Lt. Mike Murphy, Navy SEAL)
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile
* If you have a 20# vest or body armor, wear it!


Val ~ 54:34 (10#)
Desi ~ 58:58
Trina & Grace ~ 1st Mile = 8:15 + 1 more mile run
Syd ~ 48:44
Hepp ~ 66:14 (20#)
Feidt ~ 59:55 (20#)
El Tigré ~ 69:50 (20#)
Ethan ~ 68:38
tb ~ 62:38 (20#)

Happy Memorial Day!

An ANYthing Once Annual.

20 Squats...Again???!!!!

Friday 5.25.12
1 x 20 Back Squats
Max attempt @ UNBROKEN back squats
Get a good warm-up in...
If you got 20 last week...increase by about 5%
If you got close (15-19)...stay the same
If you did not get close (14 or less)...reduce by 5%

THEN

For Time:
800m Run
50 C2B Pull Ups
800m Run

~ Alt/variation from Pull Ups is 30 Muscle Ups

STAN ~ 95# / 14:31
El Tigré ~ N/A / 16:04
Desi ~ 110# / 14:28 (tennis/circle - Purple band)
Val ~ 135# / 13:55 (purple band)
Feidt ~ 205# / 14:13
Krom ~ 205# / 14:08
Britt ~ 195# / 15:24 (40 Pull Ups / 10 Muscle Ups)
T-Lev ~ 195# / 14:44
Hansen ~ ??? / ??? (30 Muscle Ups)
tb ~ 245# / 14:20

Everyone did a great job...And has been doing a great job!!! 
STAN...20 squats @ 95#!!! Awesome!
He also warmed up doing 45, 65 & 85 TEMPO Squats (5 count @ bottom) working on depth and flexibility... He has really been improving in strength and flexibility...Stans stamina has never been in question, but his strength is really showing thru now!

Desi...has been intimidated by the bar and weights but is really improving as well... This week we saw her Power Clean and Push Jerk more than she EVER thought she could (95#)...And now has squated a bunch (110#)!

Val...Continuing to improve and attack the WOD's... Great inspiration and motivation! Val always has encouraging words for others and inspires me a TONN (pun intended...and quote very intentional)!

Feidt...Remember when you thought you would never do a pull up?  Look what you are doing now!  Killing it!  Just simply...A Machine!!!

Krommy...The silent worker.  Always crushing WOD's / finishing in top 3 daily and never saying a thing.  Where did this kid come from?  Passed Feidt & I like we were standing still today...Feidt actually made a move to catch him...

Britt...Performing at the Fire-Breathing level that he aspires to!  10 Muscle Ups after 40 C2B Pull Ups!

Bertag...The workhorse of the group!  Competitive and combative...he always has a word to say on ANY subject.  Keeps everyone in line!  Great work!  Disciplined and will always do reps the right way!

Kate...Missed you today! Great improvement in BB Gymnastics (Cleans, Snatches & OHS)...Next, we attack the Pull Ups...The aerobic engine is simply tremendous...now it is strength and strength endurance that are not running!

There's a very important person missing from this list. (this taken from comments)
 
BIOLO: The brains behind it all. Dedicated to the program/s and everyone included in it. Too hard on himself at times :) Always pushes himself to the limit. Not sure if this group would even exist without you.  Few can contain the group we have, motivate them, and push us... In any workout your call is always THE call and we Thank you!!!  A True Leader.. and not just in the AM.

2nd Annual Memorial Day Murph

Monday, May28 @ LHS ~ 9am

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

* Put on a 20# vest if you have one... and choose to do so...

If you cannot be @ LHS at 9am with "The Crew"...

Maybe you would like to do this on your own for those that already gave the ultimate sacrifice for their country!

Background on Mike Murphy:

http://www.crossfit.com/mt-archive2/000881.html

http://www.memorialdaymurph.com/

Be sure to check out the blog: later on monday for results or post your own time

Clean Up Your Act

3 Rnds ~ 5 Pull Ups, 5 Push Ups, 5 Muscle Cleans (bar), 5 Propulsions (bar), 5 OHS (bar)

12 Minutes to establish a 3 RM in STRICT weighted Pull Ups

5 Rounds for TOTAL running Time:
200m Run
10 Squat Clean to Thrusters (95#/65#)
15 Burpees
* Take exactly 3 Minutes REST b/t Rnds

El Tigré ~ 27:33 (2:58-3:05-3:09-3:19-3:02)
STAN ~ 27:35 (3:15-2:45-3:09-3:15-3:11)
Kate ~ worked Pull Ups / 29:49 (3:31-3:14-3:34-3:43-3:47)
Feidt ~ 25# / 30:21 (3:17-3:39-3:52-3:53-3:40)
T-Lev ~ 55# / 28:34 (3:15-2:51-3:23-3:19-3:46)
tb ~ 80# / 29:42 (3:23-3:28-3:37-3:53-3:21)

Burpees were KILLER...
After 10 Squat-Clean-Thrusters ... those burpees are tough!
10 Unbroken Sq-Cl-Th on Last two rounds...Should have been tough like Jacob and done unbroken on all the rounds!!!

Memorial Day Murph is coming... 9am on Monday is GO time...

Warm-Up, Chat Time, Prep...to begin at 8:30

Simply Awesome

Today was a good day...
After getting home late from a track meet, I dreaded waking up and getting after this WOD...


Desi broke thru a barrier and Power Cleaned AND PUSH JERKED more than she thought she could.


BARRIERS...OBSTICALS...HURDLES...PROBLEMS...


Sometimes / MANY TIMES ... All we have to do is ATTEMPT them and find out what will happen...


5x2 Power Clean + Push Jerk (@ 70%) Rest=75sec


Then...


ELIZABETH
21-15-9 for time:
Squat Clean (135# / 95#)
Ring Dips


2 min rest
30 C2B
50 GHDthing or 75 Abmat
800m Run


Desi ~ 95# / 14:50 (75# & Purple) / 28:14 (75 Abmats)
Val ~ 115# / 10:43 (purple) / 25:19
Britt ~ 165# / 13:59 / 24:00 (no 800m)
tb ~ 165# / 10:47 / 26:47


Desi was shocked when we put 95# on the bar...
A few quotes of Desi within 30 seconds of seeing the bar:
"I can't do that!"
"I have never done that much."
"I can't lift that above my head!"


After which the peer pressure began...And she proceeded to perform all 5 sets of 2...With very good form, I might add!!!

CONGRATS!!!!

WE ARE PROUD OF YOU!!!

Quickie...

Regionals for Track today...
Good work...We will see if this programing is going to work...
EXACTLY one week...YES, 1 week... Until Memorial Day Murph!

Warm-Up ~ Mini-Leg Blaster
10 Air Squats, 10 Lunges, 10 Split Lunge Jumps, 5 Jumping Air Squats

Squat warm-up...

15 Minutes to Establish a 1 RM in:
High-Bar Back Squat

then...
For Time
9 Thrusters (135#/95#)
50 D/U
7 Thrusters
50 D/U
5 Thrusters
50 D/U

REST & then...

AMRAP in 5 Min ~ Alternating TGU (55#/35#)

Desi ~ 145# / 7:45 (65#) / Lost Count
Kate ~ 175# / 7:39 (65#/singles) /
Val ~ 175# (2) / 7:30 / 23 (25#)
Britt ~ 265# / 5:55 / 10
Krommy ~ 265# / 10:55 / 12
Feidt ~ 275# / 11:00 (??) /
tb ~ 315# / 4:15 / 16
t-Lev ~ 245# / 7:01 / 11
Hans ~ 275# / 4:58

The Way

5-18-12
Week #2 down of "The Way"...

Warm-Up ~ Move - Flex - Work Tech

1 x 20 Back Squat
This is a max effort UNBROKEN set!
If you did this last week and completed 20 Reps...increase 5%
If you almost did it (15-19 reps) stay the same
If you missed the attempt (10-14 reps) decrease by 5%

For Time:
50 Mountain Climbers
15 OHS (115# / 75#)
15 HSPU
50 Mountain Climbers
12 OHS (115# / 75#)
12 HSPU
50 Mountain Climbers
9 OHS (115# / 75#)
9 HSPU
50 Mountain Climbers

El Tigré ~ 195# (12) / 18:05
Feidt ~ 195# (20) / 17:23 (purple bands)
Krommy ~ 195 (20) / 17:51 (bar)
Britt ~ 185# (20) / 12:07 (95#)
Desi ~ 105# (20) / 11:48 (55#-Running Man 24-21-18)
Maloney ~ 125# (20) / 11:43 (55#-HSPU on High Box)
Val ~ 130# (20) / 12:00 (75#[1]65#[2,3]-Bar Assist)
tb ~ 235# (20) / 17:57

Speaking of Programing We Are On Right Now:
They program for "The Games"...It is soon-to-be their off-season cycle, as "most" of their people are done after the regionals competition...One person asked a question as to what would be a good start to off-season progaming...resulting in a great rant... This is the end and all we need to be aware of....
We will be doing squat cycles, weightlifting cycles, skill development, and a “stay hungry” level of conditioning for the entire off season. They will all run concurrently, be cycled often, and be governed by a method designed to moderate volume while providing maximum positive adaptations.On that note...This Summer we will be making a shift to something similar to Sealfit Training (I think...After Memorial Day Murph, we can debate what the summer holds...)

INTENSITY

Is what you make it...

Not a long workout like MURPH (comming up on Memorial Day BTW!!!)...
Not a Fast workout like FRAN (21-15-9)...

BUT an INTENSE WOD non the less...If you made it one!
These are what WOD's should be...It is nice to have people around, but as we found out today...Once you get separated from the group...It is just YOU vs. the CLOCK (read vs. yourself and how hard you push yourself!)

Warm-Up w/ Shoulder Exercises...
15 Minutes to work SNATCH BALANCE
~ OHS, Balance in Low Position, Feet in good stance @ Bottom, Arms locked out

4 Rnds for Time:
400m SPRINT (actually around 350...Back Circle Run)
15 C2B Pull Ups
~ 2 Min Rest b/t Rnds

Maloney ~ No Clue, Green Band x 25, Run = Chased a Fast One
Desi ~ 2:50 / 7:38 / 12:48 / 17:42 (Purple Band)
Val ~ 2:29 / 7:30 / 12:31 / 17:37 (Purple Band)
Feidt ~ 2:33 / 7:42 / 13:02 / 18:12
El Tigré ~ 2:28 / Unknown after that...Just worked hard
Britt ~ 2:36 / 7:41 / 12:54 / 17:40
Krommy ~ 2:44 / 7:26 / 12:45 / 18:12
STAN ~ 17:40 end time
T-Lev ~ 16:37 ~ (2:20 / 2:45 / 2:52 / 2:41)
Bender ~ 2:25 / 7:44 / 12:50 / 17:48
tb ~ 2:10 (1:12run) / 6:42 (1:16run) / 11:33 (1:29run) / 16:18(1:23run)

I really felt sorry for myself on the 3rd round / Could not push it on the run after the first 100m /
Simply a mentally weak effort on my part!!! / TEAM is everything!
Running with no one around is the WORST doesn't matter if you are ahead or behind!
I find no REAL good reason to RUN...


There are lots of good reasons to RUN... 
Like getting chased by Krommy and Britt.  Having Maloney unleash like its nothing... Desi runs by and tells you to get goin... Feidt and Jacob say its because they're big guys but once they get their momentum going, they keep it.  Or maybe it's because Stan has just joined, fresh as can be, and he is right after you!!  We don't have to talk about the young'ns... stinkin butterflies.
We are GOOD reasons to RUN.

Surprise!

After yesterday's blog...today was a pleasant surprise in a WOD!  Just when you think you know what you will be getting everyday you show up...there is a curveball!

Warm-Up ~ 3 Rnds ~
5 Hang Clean & Press (45#)
5 Air Squats
5 Pull Ups
5 HR Push Ups
Run 200m

Within 12 Minutes establish a 1 RM Power Clean & Jerk...

For Time:
30 Box Jumps (24"/20")
20 Deadlift (275#/185#)
30 T2B
20 Lateral Burpees
30 V-Ups (or GHD Sit Ups)
20 Power Cleans (135#/95#)
30 Alternating Pistols
20 Burpee Box Jumps (24"/20")

Got a late start & skipped the 12 Minutes for 1 RM...
Desi ~ 23:26 (135#DL / 75#PC)
STAN ~ 22:02 (135#DL / 75#PC)
El Tigré ~ 23:30 (205#DL / 135#PC)
tb ~ 23:30 (275#DL / 135#PC)

Pistols helped me...30 in a row!

Programming In Action...

This is NOT the Crossfit we know/are use to...
It is still intense...as intense as you make it!
No Hopper, No unknown...
This is Prescribed Programing...
This is getting YOU ready for competition...
Strength & Met-Cons that SHOULD leave you taxed, dizzy, lying in a pool of sweat!  If you are not feeling a bit sore and tired after last week and now this week...LOOK IN THE MIRROR!  Are you pushing yourself...Are you challenging yourself...Are you ATTACKING your fears, weaknesses, problems?

Week #2...

5 x 2 TEMPO HBBS (High-Bar Back Squat) @ 80%
Quick descent, 5-count at rock bottom, dip and drive out of the hole.
(Last week we did approx 70%...so take last weeks wt & divide by .7 then multiply by .8 = Wt for this week!)

AMRAP in 10 Min:
7 STRICT Pull Ups
7 Shoulder Press (95#/65#)

~ 5 Min Rest ~

AMRAP in 5 Min:
Turkish Get-Ups (55#/35#)

Val ~ 155# / 3 + 7 (purple & green) / 12 @25#
Desi ~ 110# / 6 + 7 (green) / 10 @25#
Kate ~ 110# / 6 + 2 (green) / 10 @25#
Britt ~ 205# / 5 + 4 (85#) / 10
Krom ~ 210# / 6 + 5 / 8
Feidt ~ 210# / 5 + 7 / 12
STAN ~ N/A / 7 (75#) / 14 @35# / EXTRA ~ Mile Run & Ladder Run
Reeder ~ 205# / 5 + 4 / 7
Bender ~ 225# / 5 +3 / 6
tb ~ 255# / 7 / 11

Some Thoughts on this Programing:

I know you all love Murph, but you won’t see it here. In fact, if you see anything over 12 minutes, I screwed up. Why?
 “All positive adaptations come through intensity”. Intensity is incredibly hard to maintain past 8 minutes, much less out past 12. Also, and this is even more important to me, anything past 12 minutes tends to lend itself to a fuckload of reps. A fuckload of reps means one thing – you get sore and your body breaks down.

&

The mere practice of the Olympic lifts teaches an athlete how to apply large amounts of force. Part of the extraordinary abilities of an Olympic lifter arises out of his having learned how to effectively activate more of his muscle fibers more rapidly than others who aren’t trained to do so. This becomes extremely important for athletes who need to remain at lower body weights for athletic purposes but need to learn how to apply greater force. – Artie Dreschler

Sympathy, Honesty, & Happiness

WEEKEND Up in Manitowish with the Bertagnolis...
Was Awesome~  30mi bike.  First time out water skiing.  And some great time with great people!!

Something to ponder....

A few of us have been told throughout our lives, at one point or another that we may lack sympathy.  I was actually told that a few days ago, not the first time and this isn't a surprise to me, believe it or not this character trait (or lack of) runs in my family.

I am not sympathetic towards others in a fashion that is obvious and in a way that occurs often.  (sympathetic by means of feeling compassionate for another which is also situation specific)

I keep my sympathy private, share it with them when I am able to see them and most of the time only occurs in a simple action; such as a hug.  (I value my hugs, they are real, I mean them more than any words I could say.)

It is hard to express sympathy and sometimes, I feel we mistake sympathy for the opportunity to be honest with another.

We do lots of awesome things... this is some of what we get to hear:  

It looked like you all had a lot of fun, I don't think I could ever do that.  I just can't run though and don't you have to do that.  You all make it look so easy, I don't think I would make it.  I really think I would like doing something like that.....(this is where the sentence stops at every conversation dealing with being active).  I don't know how you get up in the morning and go do those workouts, isn't it hard?  It looks like you have a lot of people involved, do they all do what you guys do?  Is it like a 'secret' club?  I just don't have the time.  That's just the 'big' thing right now... something new will come along and you guys will probably jump on that too... (nice)

These are a lot of the HAPPY things that come up in conversation from time to time.  (darn debbie downers)  

This is what also seems to make my lacking trait of sympathy shine from within.  

I have no sympathy for these individuals.  Most of the time after conversations with these types of comments I stop talking completely about what is going on in life outside of the needed conversations unless they bring it up... and then try to dodge the conversation of meaningless crap.
You are who you surround yourself with AND this kind of talk is not good for your surroundings.

It takes a LOT of willpower on my behalf to not say what I feel they need to hear.... something honest.

Like:

If you keep thinking that you aren't able to do things, you will never do them.... so when you are ready to do something about that, let me know.

You can run... You just can't run right now but walking is the first step.

It isn't easy and you may not make it but there will be others there to pick you up when you fall or pat your back when you puke.

Thinking and acting are two things that when kept separate from the other they are worthless.

I set an alarm... some days I value my sleep.. most days I value my morning family.

It isn't a secret club... and it isn't our 'big' thing.... it's what makes us work.

Time is just an excuse.... when you start to make time you start to lose excuses.

OR...  

At the end of the day, this is about you and your choices. 

 I don't judge your choices.... I just find more HAPPINESS in mine.

Happiness is when what you think, what you say, and what you do are in harmony.  ~Ghandi

He is right.. and as long as we work to keep those three in mind our honesty is in our thoughts, words, and actions.

I want to do this for a day!  

On the Strength

PURE STRENGTH!!!


Snatch ~ 60% x 3, 70% x 3, 75% x 2, 80% x 2, 85% x 1, 90% x 1 ~ 60-90sec Rest
Clean & Jerk ~ 60% x 3, 70% x 3, 75% x 2, 80% x 2, 85% x 1, 90% x 1 ~ 60-90sec Rest


Britt ~ 
Snatch = 110x3, 130x2, 140x2, 150x2, 155 fail on 4 attempts...
Clean & Jerk = 135x3, 160x2, 170x2, 180x2, 190x1, 200x1 Clean, No Jerk


tb ~ 
Snatch = 110x3, 130x2, 140x2, 150x2, 155x1, 165x1
Clean & Jerk = 140x3, 160x2, 175x2, 190x2, 200x1, 210x1


Great day! Britt has tremendous form in the snatch...gets under the bar quickly!
His clean form is much the same...On his last attempt on the 200# Clean he caught it in deep squat and got the weight up on his 2nd attempt at standing...unreal...no wonder he had no energy/explosiveness to jerk the weight.


See everyone on Monday!

WEEK #1...More to Come

This weeks programing was different...


We actually started on time a few times...
Worked some strength
BB Gymnastics(Snatch Balance/Oly Lifts)
Good Met-Cons (higer intensity than the 20-30 min WOD)


More to come next week...Let's see how we progress


Friday 5.11.12
1 x 20 Back Squat
You will need to do warm-up sets on your own...
This is a maximal UNBROKEN effort...
Choose your weight (approx. 70% of 1RM)
Then try to get to 20...Do not guess light just so you know you can get it...This is a challenge!


-then-


3 Rnds for Time:
20 Push Press (95#/65#)
20 HR Push Ups
20 Pull Ups
* 2 Min Rest b/t Rnds


Elite = Bertag!
20 PP (135#/95#)
15 HR Push Ups
20 Pull Ups


All times have Rest Time included!
Val ~ 125# (20) / 14:45 (Purple Band)
Desi ~ 95# (20) / 17:52 (Purple Band)
Kate ~ 115# (20) / 16:35 (Purple Band)
Feidt ~ 215# (12) / 16:11 (105# / 2:49/4:41/4:41)
El Tigré ~ 225# (13) / 19:38 (135#&15 HR PU)
Krom ~ 185# (20) / 16:36
Brit ~ 175# (20) / 14:58 (2:41/3:34/4:43)
Hans ~ 225# (20) / 14:11
T-Lev ~ 185# (20) / 14:45
tb ~ 225# (20) / 19:22 (115# / 4:43/4:53/5:46)


OUTSTANDING DAY!!! Bertag rocked the Elite WOD! Even with some strength component added to it...He was very upset with his squat performance and was determined in the WOD.
Your reward for performing 20 squats means you will increase the weight sometime next week!!!


Thought ~ Patience?!

REST / RECOVERY

Back to Thursday = Rest Day...
The WOD's will now be Mon, Tue, Wed, Fri & Sat. / Thur & Sun are considered REST DAYS...

As always, you workout when you choose to! But the schedule will be as above...Those that are around for a Sat AM WOD...we will meet and greet!

With that in mind...What does a "REST DAY" mean to you?
Active Recovery, Sleep, Get Caught Up on Things, etc

It is all of the above...Each week the Rest Day or Days can be very different...You need to listen to your body.  Rest / Recovery / Regeneration is what most people lack in their routine.  If you are "just not feeling it" for a workout, you have two choices:
1) Grind it out and finish at a slower pace, less weight, etc
2) Be done for the day (not always a bad choice)

If it is purely a mental not feeling it either choice is ok!
If it is a degree of tightness, tense muscles, ache/pain that you cannot get going...then option #2 is needed
That is why REST DAYS should be a part of your routine...If you wait until you are overtrained or injured, it is too late!

NOW, you must remember that simply stringing 7 "Rest Days" together is not what we are looking for...that is called lazy (unless you are INJURED)!

Britt ~ Made up Wednesday WOD
Desi ~ Flexibility / Mobility
El Tigré ~ Went for a Run
tb ~ Flexibility / Mobility

3 Days In...

The debate is settled...

Just THREE days into the new programming and who do you think complained first?

A little background...After the race on Saturday, there was a debate as to who complains more ~ Feidt or Bertag
Everyone humored them for a little bit...
~ Feidt hates D/U's
~ Bertag hates everything strength related (esp. Deadlifts)

Well...Well... the debate has been settled and we are only 3 days into new programing.  Got someone in mind? Check out the Workout and see if you know who it is...

5.9.12
Warm-Up on your own...

12 Minutes to establish a 2RM in the Snatch Balance
or
Work OHS & Snatch Balance
or
HSPU Work
...then...
3 RFT ~
50 D/U
25 Burpees
25 Abmat Sit Ups (or 15 GHD Sit Ups)

Feidt ~ 155# / 17:40
Kate ~ OHS/SB work / 17:00
Krom ~ 125# / 17:50
T-Lev ~ HSPU / 14:40
El Tigré ~ Burgener / 17:22 (D/U per Rnd ~ 100, 75, 50)
tb ~ 175# / 11:14

BTW ~
the first to complain & become victorious as our ULTIMATE WHINER...

Jacob Bertagnolski

Afternoon Girls...

We didn't follow the 12min rule... worked for about 20 or so...

Desi ~ 75# + work / 15:20

Val ~ 115# / 14:30

Unlike the whiners... WE LIKE THIS!  

But we will never like burpees.... I think I found the trick though... Rhythmic breathing with burpees is a definite help!!

ME UB

5.8.12 ~ WOD
50 Jax
10 each (white bar) Pass Thrus, Upright Row, Propulsions, Front Squat, Push Press, Back Squat, Push Press

Shrug, Upright Row, Muscle Clean, Propulsions, Front Squat, Push Jerks (6 each @ 45)

2 x 8 - Muscle Cleans (@ 45#)
2 x 6 - Propulsions (@ 75-95)
----------------------------------------------------------------------------
5 x 1 Power Clean & Jerk (@70% 1RM) 60 sec. Rest

3 Rounds for TOTAL Reps:
ME UB Perfectly Vertical Swings (55#/35#)
ME UB Thrusters (115#/75#)

ME = Maximum Effort
UB = Unbroken

* Rest as needed but there is a 20 minute Cap on the 3 Rounds!

Power Clean Wt / Swings+Thrusters Rnd #1, #2, #3 & Total
Val ~ 110# / 55+10 / 37+11 / 33+15 = 125 + 36 ~ 161
Desi ~ PC & Jerk Work (85#) / 42+12 / 37+8 / 31+7 = 110 + 27 ~ 137 (Thrusters @ 65#)
El Tigré ~ 165# / 50+13 / 30+14 / 25+15 = 105 + 42 ~ 147
tb ~ 165# / 42+18 / 28+16 / 25+16 = 95 + 50 ~ 145
STAN ~ N/A / 75+10 / 63+17 / 100+7 = 238 + 34 ~ 272 (35# / 75#)
Britt ~ 165# / 40+8 / 40+9 / 32+10 = 112 + 27 ~ 139
Bender ~ 165# / 34+14 / 30+13 / 23+10 = 87 + 37 ~ 124

SUCCESS

What is your definition of SUCCESS?


It can vary during any given time/activity/accomplishment...Success can simply be completing a task or as complex as reaching certain standards...Two people can accomplish the same thing and one consider it a success, the other a failure (with that in mind, what lies between success and failure...but that is for another blog)


When it comes down to it...Success is very personal.
Really it is only you, and the person in the mirror, that knows if you were successful or not.
Ultimately, you can never fool yourself...Some DO try...And ultimately find FAILURE!
Pushing yourself past your comfort level is a form of success!
Being happy/satisfied (TRULY) with yourself is a form of success!

This weekend was SUCCESSFUL for everyone!!!

We are now entering into some new programming...Prepare to be sore!

Monday 5.7.12 ~ WOD

5 x 3 TEMPO High-Bar Back Squat (@ 70% 1RM-approximately)

 ~ Squat to the bottom...hold for 5 seconds at rock bottom, dip & drive and raise it as explosively as possible.

THEN...

For Time:

400m Run

3 Rnds BB Complex

400m Run

2 Rnds BB Complex

400m Run

1 Rnd BB Complex

1 Rnd BB Complex = 5 Deadlift, 5 Hang Power Cleans, 5 Push Jerk (115# / 75#)

Extra ~ 3 x 15 T2B (45s Rest) / 3 x 10 Reverse Hypers (Heavy / 45s Rest)

Britt ~ 185# HBBS / 11:45 (95#)

El Tigré ~ 185# HBBS / 11:53

Feidt ~ 185# HBBS / 12:04

Kate ~ 95# HBBS / 11:22

Desi ~ 95# HBBS / 12:28 (65#)
STAN ~ N/A / 10:50 (95#)
Val ~ 135# HBBS / 11:36
tb ~ 225# HBBS / 11:41
Bender ~ 225# HBBS / 12:00
Arnold ~ 95# HBBS / 14:23 (75#)
Hansen ~ ?? / then did 3 Rnds BB Complex b/t every 400m Run...

THE Celebration

Yesterday~ had a lot to celebrate!

First:  A BIG double clap for our first timers up in Door County!!  Big congrats to Julie and Finstad for running in their first half marathon!!  Julie clocked in at 2:18!  Such an AWESOME feat with the hilly half marathon course.  Along with them was another first-timer too!  Dana ran her first 5k
We got to see these three a few weeks back @ Coach's end of the season celebration!  It is truly something to simply converse with others on things they have going on in life and see the passion they have behind their words when it comes to being active and challenging themselves.  This group thrives off of each other... and, as we all know, there is nothing better than knowing the people closest are your biggest, positive influence.





Second:  A fun lil surprise 20th anniversary to the Biolos.... after the crazy morning.
Goal: Re-propose to Traci.... in front of PeOpLe!!!  Boy was he nervous!
Objective: When she (finally) makes it into the hole.. have her come on over to celebrate and some where along the line 'pop' the question

She said, "Yes!".....  was there really another option?!

FINALLY:  JIGSAW + a TWIST

Why do a regular 6k for the 4th time in a row... 

Why not spice it up a bit, and we're not just talkin about our outfits!

Team Breakdown: groups of 3 + your yellow ball (16k/20k)

Team 1: Leader Feidt, Val, Ryan

Team 2: Biolo, Desi, Ethan

Team 3: Britt, Jen, Jacob

Team 4: Schmitty + lil Schmitty in stroller, Jeff, Nick

Team 5: Traci, Joni, Sunshine (their ball)

Team 6: The Syds

Big shouts out to the Andrys and Hochs rocking the neon tights and run/walkin their way around Wazeecha!

Run with team.  One team member will be running with ball, switch as needed + overhead hold over bridges (there are 4).
1.  Lateral LeapFrog
2.  Partner Carry while other carries ball
3.  Absolute Abs: total 300 with only one team member working at a time
4.  Sand/Water Crawl through White Sands
5.  Damn Lunges~ roughly 100
6.  Medball Toss
7.  Bear Crawl

Our Leader

There are a few more to add to the group picture and a possible video thanks to DG for runnin along with us for his week's segment of RecapRapids....

But when it is all said and done:

Everything Means More When You Have Others To Share It With!

Not only did we get to be with new friends and got to officially meet the ROWS Presidente (and he has given me a 'first' which was not captured by camera so only those there will have the visual of me and my first encounter with a 'fun bag').  We also got to work together to accomplish an awesome challenge!

Walk, Run, or Roll and you have others around you to make the experience that much MORE!

Next Up (for those that are willing & able) :

Urban Bike Adventure - 5.26.12 (Madison)

Memorial Day Murph - 5.28.12 (Rapids)

                                            

The Beginning...

This is what started it all Folks!!!

Jigsaw Run!  One day away from the 4th Annual Run...

4 Years ago some friends decided to do the run as a group get together...
The idea of training, group activities and support began and has grown!

ANYthing Once was born!

Here we are...still influencing each other...POSITIVELY!
1/2 Marathons, Mud Runs, Triathalons, Stair Runs, Turkey Trots, WOD's...You name it!  We will support and TRY IT!!!

Get Ready for Tomorrow!  If you cannot be there in person...We know you are with us in SPIRIT!!!

Here is the letter that went out about the run:

OK FOLKS ~ 

We have a plan!  Going to be an AWSOME day!

Running Starts at 10am... Registration Begins at 8am with a kids run @ 9:15

We should meet at the Park no later than 9am!!!  

Registration, Group Pre-Pics, Fun Times, Etc

Look for the neon people & cheetah tights!

We plan on staying together (for the most part)...TEAM - TEAM - TEAM

So if you are going for the gold ~ Good luck ~ Your on your own!

We will draw/pick/choose Teams of 2-3 once we are on site...

TEAMS should be staying together as you will be bringing a "FRIEND" (i.e. Med-ball buddy) with you on you tour of Lake Wazeecha.

If some TEAMS move faster than others...there will be time for the rest of the group to catch-up during any ONE of the 7 ACTIVITIES/CHALLENGES.  Keep in mind you can skip anything you would like...however, there will most likely be some POSITIVE peer pressure that you may need to deal with!

Here is a list of activities:

Lateral Leapfrog Lineup (Group Lateral Leapfrog)

Leave No One Behind (Partner Carry)

6-Pack Attack (working those Abs)

Beach Crawl (Gettin' Dirty)

DAMN Lunges (Lungewalk)

Tossin' Off (Med-ball Relay Toss)

Bear it to the End (Bearcrawl)

We will finish by running thru the finish line as a big group!!!

Any questions...comments...reply!