Recap of the past two weeks.. some little food for thought since beginning the Sealfit Programming.
#1: This is crazy.
Starting at 7:30am goin till 11:30.. finishing most days or getting as far as possible on the durability!
#2: This is definitely feelin better!!
This week was a good week... Starting anything new always takes a bit of transition and the end of this week has definitely shown improvement in our endurance. We've finished most still and are finding the ability to move through the Baseline and Strength.
We are improving with the length of the WODS.
Good Job Everyone!!
3rnds: 20 SDLHP, 5 HPC, 10 BS, hip flexor stretch
increase in wt: #75. #85. #95 / #55. #65. #75
Strength: 5x1 Back Squat
4rnds not timed:
5 Back Squat @ 70% of 1rep Max, 10 barbell jump squats (#45, #35), 50m sled pull 70/45
12.11.10.....1 reps for time: We Did A 30minute Cap
Thruster (75#/55#), Pull ups, Ring dips, Sit ups (45#)
3mi Run. Mod pace.... get out and get active.
Krommy~ 275#/195#/27:55
Feidt~ 275#/195#/Finished
Nic~ 315#/220#/23:33
JB~ 275#/195#/29:20
Val~ 185#/135#/29:59 purpleband for dips
What would life be if we had no courage to attempt ANYthing?
Friday, June 29, 2012
Thursday, June 28, 2012
To. Be. Better.
Imagine that moment when you could’ve been better.
(Are there a lot that come to mind?)
(If not, teach me.)
As you imagine your moment of ‘could’ve been better-ness’
what are you doing to make it better?
Is it doable in more than that one occasion, possibly on a more
consistent basis?
Is it something you can take a mental note with as you
approach situations?
Does it deal with interactions with others? Are you making those ‘others’ better?
To Be Better.
Is not a ‘put-down’ that you aren’t good enough.
It is an evaluation of the strife you have to be your
best.
How do you want to end your day, every day?
How do you make your impact valued?
Is it your attitude, do you better the environment by
being in it?
Is it your speech, does the confidence you hold in words
radiate in other’s ears?
Is it your actions, do you silently find that connection
with others without having to speak that message?
I write about this.
I am surrounded by others that constantly remind me To. Be. Better.
You are apart of that. We are constantly reminded to evaluate ourselves and our situations when those around you are wanting more for you, wanting you to succeed.
I am surrounded by others that constantly remind me To. Be. Better.
You are apart of that. We are constantly reminded to evaluate ourselves and our situations when those around you are wanting more for you, wanting you to succeed.
Reflecting is an action that has been asked repeatedly of us, but To. Be. Better. is a reminder that everyday is another day to make something better.
Each environment holds an opportunity... in many of our lives it is from AM, to work, to home, to home-home, and the list could keep going... grocery store, post office, coffee shop, drive-thru, face it- even online and the netiquette we use.
Maybe a reminder isn't always a bad thing.
Here is to an Active Rest day...
Jogging with Witt.
Paddleboarding.
Cleaning!
Either way... Roll It Out and take some time for yourself.
Here is to an Active Rest day...
Jogging with Witt.
Paddleboarding.
Cleaning!
Either way... Roll It Out and take some time for yourself.
Wednesday, June 27, 2012
It's a Marathon...Not a Sprint
Truer words have never been spoken...
When looking a todays WOD...It does not appear that hard or long...HOWEVER...
Baseline
10 Min AMRAP:
10 Single-Arm Clean + Press (35# / 20#)
50 m Sled Pull (70#/50#)
Strength
Strict Shoulder Press 1-1-1-1-1 (get a 1RM)
Stamina (Chipper):
UNTIMED...but must "chip away" finish each before moving to the next...
20 Strict Shoulder Press (75% of 1RM from above)
100 Plyo Push Ups (look it up on google)
800m Partner Carry (switch when you would like...800m TOTAL dist)
Work Capacity
5 Rounds for Time:
6 Sandbag (we used Med balls in a bag) Get Ups (3 each side) - 60#/40#
20 Sandbag Step Ups (24"/20")
20 Ball Slams (20#/16#)
100m Farmers Carry (2x 55# / 35#)
Krommy ~ 7+10 / 135# / 33:25
Hepp ~ 7+7 / 170# / got thru the Chipper
Syd ~ 7+10 / 145 / got thru chipper and tweaked knee during Partner Carry...
Val ~ 10 / 80# / 27:01
tb ~ 8 / 160# / 37:20
Back to the "GRIND" of SEALFIT... This was just long and grinding...The step-ups were the worst!
Partner Carry was interesting...I am sure we will feel that tomorrow...Hepp added some extra motivation when he decided to pass the other two groups with me on his back...He is just a machine! I do not know if anyone could beat him if he actually trained at it...
Val & Steven will be the ANYthing Once Crossfit Games competitor for the OPEN next year! Watch for both to place in the top 20 at North Central Regionals...I have a plan!!!
When looking a todays WOD...It does not appear that hard or long...HOWEVER...
Baseline
10 Min AMRAP:
10 Single-Arm Clean + Press (35# / 20#)
50 m Sled Pull (70#/50#)
Strength
Strict Shoulder Press 1-1-1-1-1 (get a 1RM)
Stamina (Chipper):
UNTIMED...but must "chip away" finish each before moving to the next...
20 Strict Shoulder Press (75% of 1RM from above)
100 Plyo Push Ups (look it up on google)
800m Partner Carry (switch when you would like...800m TOTAL dist)
Work Capacity
5 Rounds for Time:
6 Sandbag (we used Med balls in a bag) Get Ups (3 each side) - 60#/40#
20 Sandbag Step Ups (24"/20")
20 Ball Slams (20#/16#)
100m Farmers Carry (2x 55# / 35#)
Krommy ~ 7+10 / 135# / 33:25
Hepp ~ 7+7 / 170# / got thru the Chipper
Syd ~ 7+10 / 145 / got thru chipper and tweaked knee during Partner Carry...
Val ~ 10 / 80# / 27:01
tb ~ 8 / 160# / 37:20
Back to the "GRIND" of SEALFIT... This was just long and grinding...The step-ups were the worst!
Partner Carry was interesting...I am sure we will feel that tomorrow...Hepp added some extra motivation when he decided to pass the other two groups with me on his back...He is just a machine! I do not know if anyone could beat him if he actually trained at it...
Val & Steven will be the ANYthing Once Crossfit Games competitor for the OPEN next year! Watch for both to place in the top 20 at North Central Regionals...I have a plan!!!
Tuesday, June 26, 2012
Tuesday.. A JoyRun
Tues 6/26/12
Baseline:
3rnds: 400m run, 10 AirSquats, 5 JumpSquats, 10 PushUps, Instep Stretch
Work Capacity:
AMRAP in 20minutes:
10 DB Hang Squat Clean #45/#25
6 HSPU on DB
Dur:
8Rnds 200m @ 60sec interval
100 FlutterKicks
100 LegLevers
Stretch
Early.
Britt: 8rnds @ #35
tb: 3rnds + 3hspu
AM.
Syd: 6rnds + 1 clean
Val: 7rnds + 10 clean (bar assist)
I can't even tell you what two miles in toe-shoes will do to you if you aren't an everyday wear-er.
It is painful... like needles to the calf muscles.
Or take a #25 dumbbell in the knee on the drop in a hang squat clean... say about the 5th rnd.
That is painful too.
One is visible with bruising.. the other NO ONE can see but you can't describe pain without a visual... In that case my running today was an obvious on the pain... looking like your body has forgotten how to maneuver!
IT IS also official that Aisics will never sponsor xfit. Wide, heavy, clunkers for the distance runs that are like the cadillacs of all shoes for a half marathon... only we aren't doing half-marathons.
Barefoot may have been better!
So..
this is where you want to get in some STRETCHING/Rehabilitation!
Yoga?
Swimming?
Witt's Pool possibly!
(there is NO WAY that I am the only one sore!)
I admire the individuals that follow this program.
Nic and I had a little chat on the fact that this is the first day since we started that we haven't been doing something for 4 hours.....
AND then we decided that tomorrow was going to be a BEAST.
CAN'T WAIT!
Monday, June 25, 2012
Week #2...SEALFIT
Well, Well...Here we go on week #2 of this business!
Not as soft as this...
BUT can never be as tough as these guys...
we can, however, aspire to them!
These guys are ALL TRUE HEROES!!!
We are just here to get better!
Monday 6-25-12
Baseline
4 Rnds (untimed) ~ Frog Complex (75#-105# / 45#-75#) w/ Burpee Chaser
FC is 6 reps of the following where 1 Rep = 1 Squat-Clean to Thruster + 1 Back Squat to Thruster
Strength
1-1-1-1-1 Deadlift
1-1-1-1-1 Bench Press
Work Capacity
10 Rnds (timed) ~ 10 Deadlift (135# / 95#), 10 Pull Ups, 10 Hand Release Push Ups
Durability
4 Mile Run (we ran 2.5-3 Miles), 50 GHD Sit Ups, 30 Reverse Hypers (heavy)
Britt ~ 315# / 205# / 25:00 (Early Crew...all alone)
Feidt ~ 325# / 235# / 20:35
Val ~ 235# / 115# / 22:37 (Rx...YES! This means NO BANDS for the PULL UPS...WOOOHOOO!!!)
Syd ~ 415# / 225# / 17:56
Hepp ~ 335#(?) / 275# / 19:58
tb ~ 355# / 285# / 22:41
Val @ 100 Pull Ups WITHOUT ASSISTANCE! This big folks!
When someone PR's, does something they have not done (or didn't think they could do) or makes a break-thru of ANY kind...THIS is what/why WE (ANYthing ONCE) exist! This/These moments are what we should be living for!!! To celebrate OTHERS successes with them!!! Congrats Val!
When you stop thinking about yourself,
and start supporting others...LIFE is good!!!
Sunday, June 24, 2012
Weekend RECAP!
I don't know what everyone did....
I KNOW SOME OF YOU DID SOME THINGS.. SO LET US HAVE IT!!
WHAT WAS IT?!
Friday go to see Hunt married to a lovely lady! Always a great day to see your friend HAPPY!!
AND we got the pleasure of being around Feuerstahler for a day...
A day is way too short with this man! Honestly, his stories are THE best and you are NEVER looking for something to do when he is around.... LOVE IT as always.
This is what E, Jacob, Eric from Ironwood who has an awesome store: HOBBY WHEEL, and I did with a bunch of other YAHOOS!
SATURDAY: We booked it up to Manitowish to meet Jacob and then hustled up to LAKE GOGEBIC in the U.P. for an event called Tour Da Lake.
Tour Da Lake is a 38mi ride around Lake Gogebic.
Eric/Hobby Wheel organizes this event and it begins in Bergland, MI.
Proceeds go to Advocates for a MORE Bicycle Friendly MI... pretty neat.
This isn't a race. There are stops.... I believe there were 5 or 6.
Each stop was welcoming, warm, awesome, and consisted of drinks (what you chose to drink was up to you)
It ended back at Bergland and they top it off with a spread of Food from everyone!
The boys road it on their mtn bikes and Eric lent me his BEAUtiful road bike that was so stinkin phenomenal... (thank goodness he did, I don't think I would've been able to keep up with those guys!)
Back to the grind this week... CAN'T WAIT!!!
Happy Summer!
Plan on an ANYthing Once first next year @ Lake Gogebic!!!!
I KNOW SOME OF YOU DID SOME THINGS.. SO LET US HAVE IT!!
WHAT WAS IT?!
Friday go to see Hunt married to a lovely lady! Always a great day to see your friend HAPPY!!
AND we got the pleasure of being around Feuerstahler for a day...
A day is way too short with this man! Honestly, his stories are THE best and you are NEVER looking for something to do when he is around.... LOVE IT as always.
This is what E, Jacob, Eric from Ironwood who has an awesome store: HOBBY WHEEL, and I did with a bunch of other YAHOOS!
SATURDAY: We booked it up to Manitowish to meet Jacob and then hustled up to LAKE GOGEBIC in the U.P. for an event called Tour Da Lake.
Tour Da Lake is a 38mi ride around Lake Gogebic.
Eric/Hobby Wheel organizes this event and it begins in Bergland, MI.
Proceeds go to Advocates for a MORE Bicycle Friendly MI... pretty neat.
This isn't a race. There are stops.... I believe there were 5 or 6.
Each stop was welcoming, warm, awesome, and consisted of drinks (what you chose to drink was up to you)
It ended back at Bergland and they top it off with a spread of Food from everyone!
The boys road it on their mtn bikes and Eric lent me his BEAUtiful road bike that was so stinkin phenomenal... (thank goodness he did, I don't think I would've been able to keep up with those guys!)
Back to the grind this week... CAN'T WAIT!!!
Happy Summer!
Plan on an ANYthing Once first next year @ Lake Gogebic!!!!
Friday, June 22, 2012
Nemesis
Every night before I go to bed I kneel down and pray for excessive shoulder work and overhead squats. Today, my prayers were answered. Thank you SEALFIT!!!(Sarcasm)
Baseline: ROM Drills. Run 800m, then 4 rounds (45#) of 5x push up, 5x strict press, 5x push press, 5x pull up, instep stretch.
Strength: 3-3-3-3-3 Strict Press
Stamina: 4 Rounds, not timed: 5x strict press @ 90% 3 RM, 15x DB push press (35#/25#), 50m WTD overhead lunge (45#/25#)
Work capacity: Complete 21-15-9 reps of the following…Overhead squat (95#/65#), pull up, ring push up.
Syd-135/115/DFL=10:00
Hepp-145/115/6:59
Feidt-140/115/8:59
The following videos are why I suck and the aforementioned lifts.
Two of these. (1 each shoulder)
One of these. (No I am not Willis McGahee but this is almost identical to my knee injury.)
Add to that another ACL tear on the other knee one year later and re-tearing the ACL that was repaired from the original knee.
Now I'm healthy as can be. Have a great weekend! Congrats to Matthew Hunt!!!
Thursday, June 21, 2012
Thursday. Rest for most..
Rest for most...
Did some.... Machine Maintenance. Painting of the Pharoah.
Watched Witt and Feidt work out.
WOD.
Check some good stuff off of your TO DO LIST.
Did some.... Machine Maintenance. Painting of the Pharoah.
Watched Witt and Feidt work out.
WOD.
Check some good stuff off of your TO DO LIST.
Wednesday, June 20, 2012
SEALfit...full tilt
Well, well... this week we have started mixing/matching some SEALfit along with OUTLAW...
SEALfit + Outlaw = HoneybadgerFIT
This crap is for real!!!
Today was TOTAL Sealfit ~ Triple Crown
(We had to modify the Rows to Low Row or Jump Rope)
Baseline
4 Rnds ~ 30 Low Row (50#), 5 HR Push Ups, 5 Clapper Push Ups, 5 Pull Ups
Strength
Deadlift 3-3-3-3-3
Bench Press 3-3-3-3-3
Work Capacity
For Time:
Run 1 Mile
75 Curtis P's (95# / 45#) (1 Rep = Hang Power Clean, Racked Lunge Rt & Lft, Push Press)
Run 1 Mile
Durability (XTRA)
3 Rnds ~ 10 T2B, 45s Side Bridge Left, 45s Side Bridge Right, 10 Slashers (each side), 10 RDL's
WOW...What a Workout to get to Thursday's Recovery Day
Volleyball Boys went after it like CHAMPIONS!!!
Within 30 Minutes both of them were done with the Mile & 75 Reps...Had to get to VB Camp so they did not do the second Mile...Oooohhhhh did they miss something special...
I could not feel my legs for 1600m!
Hepp ~ 295# / 255# / 46:55 (75#)
Syd ~ 405# / 205# / 42:?? or less (75#)
Val ~ 200# / 105# / 36:34
Simply a Firebreather! Annie Thorisdottir has got nothing on VAL!!!
tb ~ 335# / 255# / 49:59 (95#)
SEALfit + Outlaw = HoneybadgerFIT
This crap is for real!!!
Today was TOTAL Sealfit ~ Triple Crown
(We had to modify the Rows to Low Row or Jump Rope)
Baseline
4 Rnds ~ 30 Low Row (50#), 5 HR Push Ups, 5 Clapper Push Ups, 5 Pull Ups
Strength
Deadlift 3-3-3-3-3
Bench Press 3-3-3-3-3
Work Capacity
For Time:
Run 1 Mile
75 Curtis P's (95# / 45#) (1 Rep = Hang Power Clean, Racked Lunge Rt & Lft, Push Press)
Run 1 Mile
Durability (XTRA)
3 Rnds ~ 10 T2B, 45s Side Bridge Left, 45s Side Bridge Right, 10 Slashers (each side), 10 RDL's
WOW...What a Workout to get to Thursday's Recovery Day
Volleyball Boys went after it like CHAMPIONS!!!
Within 30 Minutes both of them were done with the Mile & 75 Reps...Had to get to VB Camp so they did not do the second Mile...Oooohhhhh did they miss something special...
I could not feel my legs for 1600m!
Hepp ~ 295# / 255# / 46:55 (75#)
Syd ~ 405# / 205# / 42:?? or less (75#)
Val ~ 200# / 105# / 36:34
Simply a Firebreather! Annie Thorisdottir has got nothing on VAL!!!
tb ~ 335# / 255# / 49:59 (95#)
Tuesday, June 19, 2012
Tire-Less
ROM (Range of Motion) Drills
Baseline
30-20-10 ~ Wall Ball & SDLHP (75#)
BB Gymnastics
7 x 2 Vertical Clean (off high boxes / pockets) + 1 Push Jerk
Strength
Back Squat ~ 3 x 5 (Heavy) / 2 x 3 (Heavier)
Front Squat ~ 5 x 3 w/ 3sec pause at rock bottom...then bounce off calves and drive
WOD ~ SPARTANBURG
AMRAP in 15 Min:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Jerk
1 Overhead Squat
~ Pick your weight...75#/95#/115#/135#...etc
XTRA
50 GHD Sit Ups
30 Goodmornings (bar)
Lower back is hurting a bit (tb) / Groin is hurting (Hepp)
Ripps Rules: #1) Don't be Stupid (Applied)...
Hepp stopped after the Vert. Clean as it(groin) was irritating him.
We(Syd & I) both decided not to do the Heavier Set of Squats...I skipped the Front Squats after the Back Squats...
Hepp ~ 175# / Tabata with the kids
Syd ~ 175# / 275# BS / 185#FS / 23 Rnds (95#)
tb ~ 175# / 275# BS / NA FS / 18 Rnds (135#)
Haley ~ 23 Rnds (45#)
Drake ~ 26 Rnds (45#)
The Boys (Val's VBallers) ~ 185# / 275# BS / go to VB Camp (btw-they are STUDS!!!)
PM
Val ~ 95# /135# / 95# / 24Rnds (75#)
Baseline
30-20-10 ~ Wall Ball & SDLHP (75#)
BB Gymnastics
7 x 2 Vertical Clean (off high boxes / pockets) + 1 Push Jerk
Strength
Back Squat ~ 3 x 5 (Heavy) / 2 x 3 (Heavier)
Front Squat ~ 5 x 3 w/ 3sec pause at rock bottom...then bounce off calves and drive
WOD ~ SPARTANBURG
AMRAP in 15 Min:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Jerk
1 Overhead Squat
~ Pick your weight...75#/95#/115#/135#...etc
XTRA
50 GHD Sit Ups
30 Goodmornings (bar)
Lower back is hurting a bit (tb) / Groin is hurting (Hepp)
Ripps Rules: #1) Don't be Stupid (Applied)...
Hepp stopped after the Vert. Clean as it(groin) was irritating him.
We(Syd & I) both decided not to do the Heavier Set of Squats...I skipped the Front Squats after the Back Squats...
Hepp ~ 175# / Tabata with the kids
Syd ~ 175# / 275# BS / 185#FS / 23 Rnds (95#)
tb ~ 175# / 275# BS / NA FS / 18 Rnds (135#)
Haley ~ 23 Rnds (45#)
Drake ~ 26 Rnds (45#)
The Boys (Val's VBallers) ~ 185# / 275# BS / go to VB Camp (btw-they are STUDS!!!)
PM
Val ~ 95# /135# / 95# / 24Rnds (75#)
Monday, June 18, 2012
Honey Badger...
Summer is now in full swing! Get in the best shape of your life!!!
HoneyBadgerFit will begin...
This is our "new" summer WOD attitude...
The entire days WOD will have a bit more work/components within them...
Perform everything in order, or if you are short on time...Do the MAIN WOD!
Pick and choose what you would like to do...but be careful not to avoid things JUST BECAUSE they are a weakness...
Everyday you should expect something from the following:
~ Warm-Up (Baseline Work / Technique)
~ Strength (Get some Tech &/or Build Muscle)
~ Stamina (both timed & untimed)
~ Work Capacity (WOD)
~ Durability (Endurance & Finishing Work)
~ Flexibility
400m Run, 15 Lft-Arm DB Snatch
400m Run, 15 Rt-Arm DB Snatch
7 x 1 Power Clean + Push Jerk (get as heavy as possible) ; 60sec Rest
AMRAP in 15 Min:
5 Burpees
10 Swings (55#/35#)
15 Box Jumps (24" / 20")
XTRA
1 Mile Run
100 Abmat Sit Ups
100 4-Ct Flutterkicks
Syd ~ 215# / 8 Rnds + 2 Burpees
Val ~ 115# / ??? (we will guess 7-8 Rnds)
Eric ~ 215# / 5 Rnds + 10 Swings (30" Box Jumps)
Damien ~ 215# / 5 Rnds (30" Box Jumps)
Bri ~ 75# / 9 Rnds (24" Box Jumps)
Hepp (did after) ~ 6 Rnds + 3 Box Jumps
tb ~ 225# / 7 Rnds + 5 Box Jumps
El Tigré ~ No Strength / 4 Rnds w/o Puking!
We had some extra people working with us this AM...Great to have others!
VolleyBALLER's that are putting on a camp for the girls @ LHS!
They jumped right in and put us to shame!
THIS JUST IN!!!
Feidt on Vacation (Camping @ Devils Lake) ~
Little Devils
4 Rnds for Time:
1 Hill Run
10 Pull Ups
1 Hill Run
20 Pike Sit Ups
1 Hill Run
30 Air Squats
Feidt ~ 19:17
Joni ~ 17:20
Tubbs ~ 17:20
HoneyBadgerFit will begin...
This is our "new" summer WOD attitude...
The entire days WOD will have a bit more work/components within them...
Perform everything in order, or if you are short on time...Do the MAIN WOD!
Pick and choose what you would like to do...but be careful not to avoid things JUST BECAUSE they are a weakness...
Everyday you should expect something from the following:
~ Warm-Up (Baseline Work / Technique)
~ Strength (Get some Tech &/or Build Muscle)
~ Stamina (both timed & untimed)
~ Work Capacity (WOD)
~ Durability (Endurance & Finishing Work)
~ Flexibility
400m Run, 15 Lft-Arm DB Snatch
400m Run, 15 Rt-Arm DB Snatch
7 x 1 Power Clean + Push Jerk (get as heavy as possible) ; 60sec Rest
AMRAP in 15 Min:
5 Burpees
10 Swings (55#/35#)
15 Box Jumps (24" / 20")
XTRA
1 Mile Run
100 Abmat Sit Ups
100 4-Ct Flutterkicks
Syd ~ 215# / 8 Rnds + 2 Burpees
Val ~ 115# / ??? (we will guess 7-8 Rnds)
Eric ~ 215# / 5 Rnds + 10 Swings (30" Box Jumps)
Damien ~ 215# / 5 Rnds (30" Box Jumps)
Bri ~ 75# / 9 Rnds (24" Box Jumps)
Hepp (did after) ~ 6 Rnds + 3 Box Jumps
tb ~ 225# / 7 Rnds + 5 Box Jumps
El Tigré ~ No Strength / 4 Rnds w/o Puking!
We had some extra people working with us this AM...Great to have others!
VolleyBALLER's that are putting on a camp for the girls @ LHS!
They jumped right in and put us to shame!
THIS JUST IN!!!
Feidt on Vacation (Camping @ Devils Lake) ~
Little Devils
4 Rnds for Time:
1 Hill Run
10 Pull Ups
1 Hill Run
20 Pike Sit Ups
1 Hill Run
30 Air Squats
Feidt ~ 19:17
Joni ~ 17:20
Tubbs ~ 17:20
Thursday, June 14, 2012
Thursday's Snatch.
It's cool today, like chilly.
Football camp is coming to a close and a few of the boys will be heading to UW-O for the wkend camp.
Basketball is still goin strong.
Maloney is rockin it out at Tennis camp (oh, bless her heart).
Volleyball camp starts this coming Monday with Bri and D in town to run it! (going to be awesome!)
Jb is reading AP exams... in Salt Lake City!
Britt is clearing who knows what kind of brush... in Canada!
Des and Krommy are ?working?!
Stan is jumping into the BIG drink with intervals of 100m + 50 boat push-ups.... in Lake Michigan.
Seriously... I don't think things every truly stop.
Ever.
To be honest... I like it. A LOT!
Work:
One-legged squats.
Over Head One-legged squats w/ white bar.
OHOS w/ bar.
(get 30)
Use bench if necessary. (was necessary!)
Warm-Up:
2 RNDS
15 AirSquats
10 HRPU
5 PullUps
5 Clean & Jerk
Snatch warm-up.
Snatchn'
EMOM for total of 7 minutes
3 Snatch @ 135#/95#
Finish with: 100 Abmats/20 GHSU
Val: 85#
Feidt: 115#
Hepp: 115#
tb: 135#
Syd did some bench!
Football camp is coming to a close and a few of the boys will be heading to UW-O for the wkend camp.
Basketball is still goin strong.
Maloney is rockin it out at Tennis camp (oh, bless her heart).
Volleyball camp starts this coming Monday with Bri and D in town to run it! (going to be awesome!)
Jb is reading AP exams... in Salt Lake City!
Britt is clearing who knows what kind of brush... in Canada!
Des and Krommy are ?working?!
Stan is jumping into the BIG drink with intervals of 100m + 50 boat push-ups.... in Lake Michigan.
Seriously... I don't think things every truly stop.
Ever.
To be honest... I like it. A LOT!
Work:
One-legged squats.
Over Head One-legged squats w/ white bar.
OHOS w/ bar.
(get 30)
Use bench if necessary. (was necessary!)
Warm-Up:
2 RNDS
15 AirSquats
10 HRPU
5 PullUps
5 Clean & Jerk
Snatch warm-up.
Snatchn'
EMOM for total of 7 minutes
3 Snatch @ 135#/95#
Finish with: 100 Abmats/20 GHSU
Val: 85#
Feidt: 115#
Hepp: 115#
tb: 135#
Syd did some bench!
Wednesday, June 13, 2012
Burpee Hell...
Literally!!!
This was much more mental than physical...
True, it was physically taxing...but the mental aspect of counting and having 20 rounds...
Warm-Up
5 Rnds ~ 5 Pull Ups, 10 Squats(45#), 15 Sit Ups
Burpee Hell
20 Rounds of 30sec WORK: 30sec Rest
Max Effort Burpees (in 30 sec.)
No Mistake...
20 Minutes of 30:30 with Burpees...
This is BURPEE HELL!!!
Val ~ 159
Feidt ~ 179
Hepp ~ 176
Syd ~ 182
Krommy ~ 189 (...on his own, after the group)
tb ~ 210
This was much more mental than physical...
True, it was physically taxing...but the mental aspect of counting and having 20 rounds...
Warm-Up
5 Rnds ~ 5 Pull Ups, 10 Squats(45#), 15 Sit Ups
Burpee Hell
20 Rounds of 30sec WORK: 30sec Rest
Max Effort Burpees (in 30 sec.)
No Mistake...
20 Minutes of 30:30 with Burpees...
This is BURPEE HELL!!!
Val ~ 159
Feidt ~ 179
Hepp ~ 176
Syd ~ 182
Krommy ~ 189 (...on his own, after the group)
tb ~ 210
Tuesday, June 12, 2012
Have Another...
Another Day...Another 10-1
10 - 1 of the Following for Time:
Hang Power Snatch (95# / 65#)
KB Snatch (each arm) (55# / 35#)
Box Jumps (24" / 20")
Weighted Sit Ups (45# / 25#)
Val ~ 21:27
Feidt ~ 24:35 (20" Box...to save the back!!!)
Syd ~ 25:57
Hepp ~ 26:23 (almost quit after round of 7...thought better as he was over 1/2-way done)
tb ~ 24:33
Good day...FB Camp starts today. Cooler weather and it will be great to get the kids on the field again!
10 - 1 of the Following for Time:
Hang Power Snatch (95# / 65#)
KB Snatch (each arm) (55# / 35#)
Box Jumps (24" / 20")
Weighted Sit Ups (45# / 25#)
Val ~ 21:27
Feidt ~ 24:35 (20" Box...to save the back!!!)
Syd ~ 25:57
Hepp ~ 26:23 (almost quit after round of 7...thought better as he was over 1/2-way done)
tb ~ 24:33
Good day...FB Camp starts today. Cooler weather and it will be great to get the kids on the field again!
Monday, June 11, 2012
Junk...
FB Camp tomorrow...
Getting ready for it today...along with first day of summer wt room...
For Time:
10, 9, 8...3, 2, 1
Swings (35#)
Push Ups (hand release)
Abmat Sit-Ups
#1 = Syd
#2-4 too close to call...Hepp, Feidt, tb
All were within 30sec of each other! It was a 5-6 min steady burn...Like running a mile
Getting ready for it today...along with first day of summer wt room...
For Time:
10, 9, 8...3, 2, 1
Swings (35#)
Push Ups (hand release)
Abmat Sit-Ups
#1 = Syd
#2-4 too close to call...Hepp, Feidt, tb
All were within 30sec of each other! It was a 5-6 min steady burn...Like running a mile
Friday, June 8, 2012
All 'FORE' Friday
Today is a super busy day of FUN!
Lettin loose and being able to be yourself around people that you relate to in different environments is important... especially when you are all given a common platform.
For us, that is the golf outing.
And that is today.
We don't golf. More like, we try to golf but by hole 9... I'm bored and I find better ways to entertain myself with a golf cart, cell phone, balls, and morph suits.
The boys are good... they apply themselves and find some sort of competition factor...
The last time I did this, my team rocked! TRINA and JENNE were determined to finish. They did as the rest of us watched..
I cheered, "GO TEAM!"
(just sayin... if I really applied myself to golfing I would be an angry golfer and that is NO FUN AT ALL... the only one thing I can think of that would be great in that position would be the complete destruction of a set of clubs, some sod and flying bark... that's the angry part I am talking about)
One thing this makes me really miss... Mike and Hunt.
They would definitely be getting a kick out of what the outfit is this year for that team...
Pics to come... always appropriate!
tb is busy socializing with Witt.
Here is this mornings AMRAP... (edit if wrong!)
AMRAP in this order for 15minutes:
75m Swim
30 AirSquats
15 HRPU
Total Rounds + Movements
JB: 4 + 75m
Feidt: 4 + 25m
Krommy: 4 + 25m
tb: 4 + 50m
Val: 5
Gotta love the pool aspect... especially the wonderful comments by the others...
"Young Lady, I want to ask what are the ages of all of you?" -woman
"From 24-40 but majority are around 30s..." -me
"Oh, we were thinking you all were in high school... ha, guess not!" -woman (did she not see the guy with gray hair! LOL)
"Nope, but if you are interested those two over there... the one in the pool and the one with the dark hair, they are single. Just in case any of you are interested!" -me
(That last part was the best part... you get that elderly (oh, you are so funny) giggle from women and that is exactly what gettin old is all about!) Might be able to hook JB or Krommy up!
Lettin loose and being able to be yourself around people that you relate to in different environments is important... especially when you are all given a common platform.
For us, that is the golf outing.
And that is today.
We don't golf. More like, we try to golf but by hole 9... I'm bored and I find better ways to entertain myself with a golf cart, cell phone, balls, and morph suits.
The boys are good... they apply themselves and find some sort of competition factor...
The last time I did this, my team rocked! TRINA and JENNE were determined to finish. They did as the rest of us watched..
I cheered, "GO TEAM!"
(just sayin... if I really applied myself to golfing I would be an angry golfer and that is NO FUN AT ALL... the only one thing I can think of that would be great in that position would be the complete destruction of a set of clubs, some sod and flying bark... that's the angry part I am talking about)
One thing this makes me really miss... Mike and Hunt.
They would definitely be getting a kick out of what the outfit is this year for that team...
Pics to come... always appropriate!
tb is busy socializing with Witt.
Here is this mornings AMRAP... (edit if wrong!)
AMRAP in this order for 15minutes:
75m Swim
30 AirSquats
15 HRPU
Total Rounds + Movements
JB: 4 + 75m
Feidt: 4 + 25m
Krommy: 4 + 25m
tb: 4 + 50m
Val: 5
Gotta love the pool aspect... especially the wonderful comments by the others...
"Young Lady, I want to ask what are the ages of all of you?" -woman
"From 24-40 but majority are around 30s..." -me
"Oh, we were thinking you all were in high school... ha, guess not!" -woman (did she not see the guy with gray hair! LOL)
"Nope, but if you are interested those two over there... the one in the pool and the one with the dark hair, they are single. Just in case any of you are interested!" -me
(That last part was the best part... you get that elderly (oh, you are so funny) giggle from women and that is exactly what gettin old is all about!) Might be able to hook JB or Krommy up!
Wednesday, June 6, 2012
Missing something...
There is something to say about the people you wake up to...
They see you at your finest hour: 6am. Bedhead. Possible B.O. and well, whatever that day brings.
We are a pretty mellow bunch...
Most of us, if ever bothered are all bothered by the same things (except for Jacob, he is bothered by lifts.. the rest of us may be bothered by well; others or possibly the TVs being left on.. if anything).
Us girls aren't too moody (ha, that would be something wouldn't it).
We don't let much get to us in a negative fashion,
more of a 'LETS GO and get moving' kind of gettin to each other.
We feed off of each other.
Whether or not we want to admit it... WE have all gotten stronger in the past few months!
Pretty Awesome.
It is when someone isn't there for more than a day or two that it feels like something is missing...
We fight the urge to not give in to aches and pains...
The last thing you want to do is stop. DNF basically sucks to have after the effort of your WODs.
Unfortunately, we all take our turns at some point or another.... Britt had his concussion earlier in the year and at the moment it is Feidt's turn.
Just want to let you know... WE were missing something until today!!!
(plus, lets face it, you would've loved this Mondays workout of 400s)
Warm-Up ~
10 Pass Thrus, 10 Step Thrus, 5 Snatch Press, 5 Snatch Balance, 5 Hang Sqt Snatch
EMOM for 5 Min:
5 Pull Ups & with remaining time hold a R or L T-Bar (may switch whenever)
The Last Day (of the School Year)
For Time:
200m Run w/ Partner
20 Total Thrusters
200m Run w/ Partner
20 Total SDLHP
200m Run w/ Partner
20 Total Push Jerk
200m Run w/ Partner
20 Total OHS
200m Run w/ Partner
20 Total Front Squats
* Wt for Bars is 115# Men / 85# Women
* Run w/ Partner
* Can only perform work when partner is in Chin-Over-Bar Position (top of pull up)
* Chin may NOT rest on bar or fall even with bar!!!
* Grip can be any (Pull Up / Chin / Mixed)
Britt & Krommy ~ 13:58
Bertag & Munce ~ 14:39
Reeder(115#) & Feidt(75#) ~ 14:52
Hansen(115#) & Camen (15#) ~ 14:38
tb & Val ~ 13:59
The push by partners was great...It is an entirely different feeling of being pushed and encouraging when you are in a partner WOD.
If you are the partner behind, you really push to keep going so you don't let down your buddy. If you are the partner in the lead, you find ways to motivate your buddy...keep 'em going. Not to mention the push you feel of the other groups...Competition is so much greater when someone else is relying on you (your partner). It is no longer about yourself and your feelings...now SOMEONE else is relying on you!
THIS IS LIFE...LIVE IT, LEARN IT, LOVE IT!!!
They see you at your finest hour: 6am. Bedhead. Possible B.O. and well, whatever that day brings.
We are a pretty mellow bunch...
Most of us, if ever bothered are all bothered by the same things (except for Jacob, he is bothered by lifts.. the rest of us may be bothered by well; others or possibly the TVs being left on.. if anything).
Us girls aren't too moody (ha, that would be something wouldn't it).
We don't let much get to us in a negative fashion,
more of a 'LETS GO and get moving' kind of gettin to each other.
We feed off of each other.
Whether or not we want to admit it... WE have all gotten stronger in the past few months!
Pretty Awesome.
It is when someone isn't there for more than a day or two that it feels like something is missing...
We fight the urge to not give in to aches and pains...
The last thing you want to do is stop. DNF basically sucks to have after the effort of your WODs.
Unfortunately, we all take our turns at some point or another.... Britt had his concussion earlier in the year and at the moment it is Feidt's turn.
Just want to let you know... WE were missing something until today!!!
(plus, lets face it, you would've loved this Mondays workout of 400s)
~ written by Val
Warm-Up ~
10 Pass Thrus, 10 Step Thrus, 5 Snatch Press, 5 Snatch Balance, 5 Hang Sqt Snatch
EMOM for 5 Min:
5 Pull Ups & with remaining time hold a R or L T-Bar (may switch whenever)
The Last Day (of the School Year)
For Time:
200m Run w/ Partner
20 Total Thrusters
200m Run w/ Partner
20 Total SDLHP
200m Run w/ Partner
20 Total Push Jerk
200m Run w/ Partner
20 Total OHS
200m Run w/ Partner
20 Total Front Squats
* Wt for Bars is 115# Men / 85# Women
* Run w/ Partner
* Can only perform work when partner is in Chin-Over-Bar Position (top of pull up)
* Chin may NOT rest on bar or fall even with bar!!!
* Grip can be any (Pull Up / Chin / Mixed)
Britt & Krommy ~ 13:58
Bertag & Munce ~ 14:39
Reeder(115#) & Feidt(75#) ~ 14:52
Hansen(115#) & Camen (15#) ~ 14:38
tb & Val ~ 13:59
The push by partners was great...It is an entirely different feeling of being pushed and encouraging when you are in a partner WOD.
If you are the partner behind, you really push to keep going so you don't let down your buddy. If you are the partner in the lead, you find ways to motivate your buddy...keep 'em going. Not to mention the push you feel of the other groups...Competition is so much greater when someone else is relying on you (your partner). It is no longer about yourself and your feelings...now SOMEONE else is relying on you!
THIS IS LIFE...LIVE IT, LEARN IT, LOVE IT!!!
Good to have you back FEIDT!!!
Tuesday, June 5, 2012
Clean Up you Act...
There was nothing complicated about today...
Just plain hard work with Good Form & Proper Technique...
Warm-Up ~
2 Rnds ~ 5 Hang Clean & Press, 5 Front Squat, 5 Pull Ups, 5 Burpees, 5 Box Jumps
12 Minutes to establish a 1RM High-Bar Back Squat (HBBS)
Note: take no more than 4 Max attempts...Begin @ approx 80-85% of last time (5.21.12)
THEN...
3 Rnds for Time:
100 D/U
20 Pistols (10 Left / 10 Right - apportion any way you like)
10 Push Jerk* (135# / 95#)
* Jerk must be taken from ground...no setting the bar up on racks (if you rest, you will need to clean it up again)
~ If 100 D/U will "cost" you too much time adjust appropriately
Britt ~ 255# / 16:28
Kromm ~ 275# / 19:44 (60D/U / Blue Boxes for Pistols)
Hans ~ 315# / 19:57 (Blue Boxes / 155#)
Reeder ~ 265# / 19:30
El Tigré ~ NA / 17:00 (Blue Boxes / 155#)
tb ~ 325# / 13:22 (speed rope / 155#)
Just plain hard work with Good Form & Proper Technique...
Warm-Up ~
2 Rnds ~ 5 Hang Clean & Press, 5 Front Squat, 5 Pull Ups, 5 Burpees, 5 Box Jumps
12 Minutes to establish a 1RM High-Bar Back Squat (HBBS)
Note: take no more than 4 Max attempts...Begin @ approx 80-85% of last time (5.21.12)
THEN...
3 Rnds for Time:
100 D/U
20 Pistols (10 Left / 10 Right - apportion any way you like)
10 Push Jerk* (135# / 95#)
* Jerk must be taken from ground...no setting the bar up on racks (if you rest, you will need to clean it up again)
~ If 100 D/U will "cost" you too much time adjust appropriately
Britt ~ 255# / 16:28
Kromm ~ 275# / 19:44 (60D/U / Blue Boxes for Pistols)
Hans ~ 315# / 19:57 (Blue Boxes / 155#)
Reeder ~ 265# / 19:30
El Tigré ~ NA / 17:00 (Blue Boxes / 155#)
tb ~ 325# / 13:22 (speed rope / 155#)
Monday, June 4, 2012
Begin Something...
As the school year winds down and SUMMER comes in full swing...
What will you commit to work on this summer?
A specific exercise, flexibility, movement, specific strength, specific time, etc
What needs work, or better yet...what do you want to get better at this summer?
Something you will commit to working on this summer
(during warm-up, after WOD, on your own time, etc)
POST THOUGHTS TO COMMENTS
Warm-Up ~ Bergener Warm-Up x 2
5x2 (1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS)
~ Go thru exersises 2 times equalling 1 set
~ REST = 75 seconds b/t sets
~ 65% Snatch (if you know your 1RM)
~ should be taxing by the end
WOD ~
For time:
400m Run
20 Burpees
2 Minutes REST
400m Run
15 Burpees
1:30 Minutes REST
400m Run
10 Burpees
Britt ~ 95# / 10:34 [2:23 / 2:44 / 1:57]
Val ~ 75# / 11:36 [3:12 / 2:55 / 1:59]
Kate ~ 65# / 11:30 [3:05 / 2:54 / 2:01]
Desi ~ 65# / 12:00 [3:28 / 2:56 / 2:06]
Krommy ~ 105# / 11:49 [3:12 / 2:52 / 2:15]
El Tigré ~ NA / 11:29 [3:10 / 2:32 / 2:17]
Reeder ~ 95# / 11:44 [3:26 / 2:48 / 2:00]
tb ~ 135# / 11:09 [2:43 / 2:44 / 2:12]
Watch this...
Then get the book...
What will you commit to work on this summer?
A specific exercise, flexibility, movement, specific strength, specific time, etc
What needs work, or better yet...what do you want to get better at this summer?
Something you will commit to working on this summer
(during warm-up, after WOD, on your own time, etc)
POST THOUGHTS TO COMMENTS
Warm-Up ~ Bergener Warm-Up x 2
5x2 (1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS)
~ Go thru exersises 2 times equalling 1 set
~ REST = 75 seconds b/t sets
~ 65% Snatch (if you know your 1RM)
~ should be taxing by the end
WOD ~
For time:
400m Run
20 Burpees
2 Minutes REST
400m Run
15 Burpees
1:30 Minutes REST
400m Run
10 Burpees
Britt ~ 95# / 10:34 [2:23 / 2:44 / 1:57]
Val ~ 75# / 11:36 [3:12 / 2:55 / 1:59]
Kate ~ 65# / 11:30 [3:05 / 2:54 / 2:01]
Desi ~ 65# / 12:00 [3:28 / 2:56 / 2:06]
Krommy ~ 105# / 11:49 [3:12 / 2:52 / 2:15]
El Tigré ~ NA / 11:29 [3:10 / 2:32 / 2:17]
Reeder ~ 95# / 11:44 [3:26 / 2:48 / 2:00]
tb ~ 135# / 11:09 [2:43 / 2:44 / 2:12]
Watch this...
Then get the book...
What a story!
Saturday, June 2, 2012
Consistency, Routine, and CHAOS
Chaos (K-os... I did spell check this word. I was worried and unsure and then decided it was wrong to question my spelling since I am normally right on and have a spelling bee award to prove it!)
Chaos exists. It is everywhere and in everything and at times, it seems as if we have been thrown under the "bus". A lot of us have lots of different things to throw into the mix of our pandemonium but how we decide to handle those situations and what we rely on to bring us out of the tornado of words, gossip, actions, and annoyances is where we find balance and grab those barrings we need to respond in our happy, positive, awesome way!
This kind of feeling exists.. with various times for all of us and it slams us right in the face... I mean, if I think about it, this was my yesterday... in the end I responded well. Thank goodness for technology and simple closures.
Chaos fights with us to have us lose ourselves in situations which take us out of our normal, stable being and has us react under the influence of thoughtlessness and emotions.... Emotions suck (seriously, they can suck who we are right out of us without us even knowing it). Acting out of emotion leads to bad things. When you feel as if you may be ready to act out because of how you feel at that moment, stop, ask yourself if that is the person you are and would feel confident in doing... and then.... DO WHAT DEFINES YOU. (I am not saying I don't agree with emotions.. they find us love, give us butterflies, make our armpits sweat, and imply that we may have a speech impediment of stuttering... but for them to define our actions consistently is a way to lose ourselves too much)
What DEFINES you can be lots of different things... and it is because of your differences that you are cherished.
Many of us stay grounded because of the consistency and routines we have that go 'unknowing' in our lives. They are the activities that we MAKE the time for.
We do them without thought or emotion, we do them without even thinking they make up a part of our day, daily.
Sometimes we mix it up a bit.... after school workout vs AM, which is never the same but sometimes you have some inner demons to get out in your own pool of sweat, with your own barbell, and even though you set the clock you don't really care about the time just the amount of pull ups you can do without the band.. sometimes you want to say FORGET the time and that is hard to do with the large group...
What is important about consistency and routine is that at one point throughout our day it is truly about us. You. This part of your day is your time, your option to take advantage of ... and closing the door to the bathroom is alright (whatever you are doing in there is not for me to question), but I think you can do better.
I think you have to do better.
Don't over-analyze this.
It isn't meant to be anything ridiculous or seen as a hassle... most of you already have this in your life but maybe it needs a bit more, like 15 minutes of something more...
How you define 'more' is up to you... I can think of lots of things that take 15 minutes to be successfully completed and yes, this can include another you just can't can't talk... (remember this is about you and your well-being of sorting the madness.)
SO:
What makes it all work for you?
Maybe some of this will help:
This is how we spent our Saturday.... Remember, you are ALWAYS welcome up here in Rapids!
Chaos exists. It is everywhere and in everything and at times, it seems as if we have been thrown under the "bus". A lot of us have lots of different things to throw into the mix of our pandemonium but how we decide to handle those situations and what we rely on to bring us out of the tornado of words, gossip, actions, and annoyances is where we find balance and grab those barrings we need to respond in our happy, positive, awesome way!
This kind of feeling exists.. with various times for all of us and it slams us right in the face... I mean, if I think about it, this was my yesterday... in the end I responded well. Thank goodness for technology and simple closures.
Chaos fights with us to have us lose ourselves in situations which take us out of our normal, stable being and has us react under the influence of thoughtlessness and emotions.... Emotions suck (seriously, they can suck who we are right out of us without us even knowing it). Acting out of emotion leads to bad things. When you feel as if you may be ready to act out because of how you feel at that moment, stop, ask yourself if that is the person you are and would feel confident in doing... and then.... DO WHAT DEFINES YOU. (I am not saying I don't agree with emotions.. they find us love, give us butterflies, make our armpits sweat, and imply that we may have a speech impediment of stuttering... but for them to define our actions consistently is a way to lose ourselves too much)
What DEFINES you can be lots of different things... and it is because of your differences that you are cherished.
Many of us stay grounded because of the consistency and routines we have that go 'unknowing' in our lives. They are the activities that we MAKE the time for.
We do them without thought or emotion, we do them without even thinking they make up a part of our day, daily.
Sometimes we mix it up a bit.... after school workout vs AM, which is never the same but sometimes you have some inner demons to get out in your own pool of sweat, with your own barbell, and even though you set the clock you don't really care about the time just the amount of pull ups you can do without the band.. sometimes you want to say FORGET the time and that is hard to do with the large group...
What is important about consistency and routine is that at one point throughout our day it is truly about us. You. This part of your day is your time, your option to take advantage of ... and closing the door to the bathroom is alright (whatever you are doing in there is not for me to question), but I think you can do better.
I think you have to do better.
Don't over-analyze this.
It isn't meant to be anything ridiculous or seen as a hassle... most of you already have this in your life but maybe it needs a bit more, like 15 minutes of something more...
How you define 'more' is up to you... I can think of lots of things that take 15 minutes to be successfully completed and yes, this can include another you just can't can't talk... (remember this is about you and your well-being of sorting the madness.)
SO:
What makes it all work for you?
Maybe some of this will help:
This is how we spent our Saturday.... Remember, you are ALWAYS welcome up here in Rapids!
Friday, June 1, 2012
Squat what you think....
Not what I had in mind when I woke up...
...BUT...
El Tigré & Krommy "called" the WOD...
Britt & I wanted to finish out the 1x20 of UNBROKEN SQUATS (increased 5% from last week)...
With the change in programing after MURPH, as well as being "strong-armed" by Krommy & Bertag, we decided to finish out CF7 weekly WOD!
Good luck to Feidt ~ Look what happens when you go away from programming...DAMN Box Jumps!!!
Hurt his back doing box jumps on Wed. ~ Get better soon! ~
We do THIS (WOD), to prevent THAT (injury) stuff.
Warm-Up
3 Rnds ~ 10 Squats, 5 Hang Clean & Press, 5 Pull Ups
Then...
WOD For Time ~
21-15-9
Front Squat (95#/65#)
Burpees
Pull Ups
Desi ~ 12:15 (purple band / kip)
Kate ~ 13:20 (purple band / strict)
Krommy ~ 10:36
STAN ~ (75#)
El Tigré ~ 10:10
Britt ~ 9:42
tb ~ 9:14
...BUT...
El Tigré & Krommy "called" the WOD...
Britt & I wanted to finish out the 1x20 of UNBROKEN SQUATS (increased 5% from last week)...
With the change in programing after MURPH, as well as being "strong-armed" by Krommy & Bertag, we decided to finish out CF7 weekly WOD!
Good luck to Feidt ~ Look what happens when you go away from programming...DAMN Box Jumps!!!
Hurt his back doing box jumps on Wed. ~ Get better soon! ~
We do THIS (WOD), to prevent THAT (injury) stuff.
Warm-Up
3 Rnds ~ 10 Squats, 5 Hang Clean & Press, 5 Pull Ups
Then...
WOD For Time ~
21-15-9
Front Squat (95#/65#)
Burpees
Pull Ups
Desi ~ 12:15 (purple band / kip)
Kate ~ 13:20 (purple band / strict)
Krommy ~ 10:36
STAN ~ (75#)
El Tigré ~ 10:10
Britt ~ 9:42
tb ~ 9:14
10 am @ LHS ~ Canoe / Kayak / SUP / Swim (El Tigré)
We will meet & Depart from LHS at 10am for the excursion
Provided it is good weather & depending on wind...
We have a couple of spots of potential water pathways...
This is a "by feel" excursion...not meant to be a big planned out deal...Just looking for something to do for a half-day...
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