Decompression

This week is called a deloading phase of what we have been doing....

Often overlooked, but much NEEDED phase in training!!!
This is not where you should spend every week...just once every 6-8 weeks...

Baseline / Warm-Up
3 Rnds ~ 25 Low Row, 10 HR Push Ups, 10 Jumping Pull Ups, 10 Pike Sit Ups
WORK CAPACITY
50-40-30-20-10 for time:
D/U
Ball Slam (20#/16#)
Abmat Sit Ups
STRENGTH
5-5-5 Strict Press (40-50-60% of 1RM)
STAMINA
20 Strict Press (70% 1RM)
75 DB Push Press (35#/25#)

Britt ~ 22 Min / 55-70-80 / 95#
Syd ~ 19:20 / 65-80-95 / 110#
Feidt ~ 19:27 / 65-80-95 / 110#
Hepp ~ 24:01 / 70-85-100 / 120#
Nate ~ 22:45 (singles/16#) / 45-55-65 / 50# & 20#DB
Val ~ 14:10 /50-55-60/ 65#.. wasn't the exact percent but wasn't going to get the 35# bar for my weak press!
tb ~ 14:01 / 60-75-90 / 105#

NOTE TO Stan... We had a 7th grade STUD (Nate Hepp) train today getting ready for Stans boy if he does not open enroll his kid!!!

Also ~ SYD ... New Personal Best/Exercise
Bar Muscle Ups
Got 3 in a Row... From ZERO to THREE ~ 300% improvement on the day!!!


This is what it is all about!!  It is funny because there have been a lot of 'I never expected to be doing these' this summer.... and then it hits you and you say to yourself, "but why not?!"
Syd is a pretty determined person.  The guy can flip a switch and make it happen... even if 30min later he may not be feeling very well at all... good thing Trina is a nurse!  
Today was pretty awesome... come on, it is super exciting to accomplish something new!
Watching is so different than doing: the way you can view what another needs to adjust in order to accomplish the task.  He made it look easy... especially as he went into a second and third!  
Game on!!
Tomorrow is a Rest Day.
We are working on some goals for this coming year up in WR...

Just another Day...

Take the Challenge...Get signed up!!!
http://www.thegaragegames.com/events/the-crossfit-farmland-fittest-farmhand-challenge/

Excellent weekend Blog by Val!!!

Stan nice work with the kids!  Hope you are ready to get rocked when school starts...

El Tigre comes back next Monday...Just in time for everyone else to be involved with things & he will want to work out mid-morning!!!

Last week of tru sealfit...Mix & Match programing coming up during two-a-days!!!

50 Low Row
ROM Drills
Work up to 40% 1RM Back Squat
STRENGTH
5-5-5 (40-50-60% 1RM) Back Squat
STAMINA
5 Rnds, untimed ~
3 Back Squats (85% 1RM)
10 Max Height Squat Jumps (vertical jumps from full squat)
60 sec of Wall Sit (if you cannot go for 60sec...accumulate it)
WORK CAPACITY
200m Run
10 Burpee Box Jumps (24"/20")
10 C2B Pull Ups
10 Renegade Row (25#/15#) [we did R & L = 1 Rep...no push up]

Britt ~ 225# / 6 Rnds in 20 Minutes
Val ~ 165# / 6 Rnds + 200m Run
tb ~ 315# / 6 Rnds + 3 C2B Pull Ups

Just starting...

So.
There is just starting...
You know the situation, let me set it up for you:
You have been so consumed in your daily life that you forgot what it was like to put your health first.  This action could be simply walking everyday with an exercise class twice a week or a new way to look at food as fuel instead of simply a time frame, aka breakfast, lunch, dinner.  Honestly, you could have just joined the Y for the first time in your entire life.  
(I have been very much aware of how food can make any situation either GREAT or just awkward... chat with mom this past Saturday: Mom; What's for lunch?  Val; Are you hungry?  Mom; Well, no.  Just seeing what the plan is.  Val; We aren't going to talk about food until you are hungry... be confident that the fridge will get us by.  Mom; Dad is diabetic, they need something we can't just skip it.  Val; That's fine. But remember, Dad is the diabetic, you used the word we, and the fridge + what you brought from up north is plenty.... geeze, you even kept the crackers in the ziplock the mouse chewed a hole in and pulled a cracker or two out so you could have them with the cheese.  It will be fine.  Dad; Val, I tell your mom that all the time.  She just wants to know what she is eating next.  Val; Dad, you kept the cracker bag that a mouse had been in!  WHO does that?  Dad; The mouse didn't crawl in the bag, he chewed a hole in it and pulled the cracker out.  There was no evidence of the mouse being in the bag.  Val; REALLY!  So, the mouse didn't leave turds, which is the only 'evidence' you would see, and you think the mouse didn't set foot in the zip lock.  Dad; There is nothing wrong with them, Val. It isn't going to hurt anything, just eat the cracker.  Val;  No way.  I wasn't going to eat the cracker prior. You shouldn't be eating crackers Dad, empty calories and they don't assist in anything good with your diabetes...  We digressed a bit but it all started with wanting to know what was for lunch they had just had breakfast.  I love my parents.)  

Any of this is 'just starting' is great.  You will ease into the lifestyle.  Set time for yourself every week and as you begin to find comfort in your surroundings, you will continue to evolve into what you enjoy doing as you take advantage of what is being offered your way!

But for some of us that have past that situation above.
We've been changing it up for a while now, finding what we like, don't like, working to try new things, and find different kinds of challenges.
Our diet consists of what we've found to fit our lifestyle and what works for us best... that too can sometimes be a new challenge but we are know the fuel food provides.
We work to influence each other... in a variety of ways: we give each other grief for not being around, text the other to make sure they're up in the morning to get in (no lie, we do this), facebook about new classes in town and want others to be a part of them with us....
We work hard at working hard and we love to sweat!

So, why is it that sometimes we get this from the one's we are around:
I just don't like feeling like I am taking away from other's time when I don't know what the lift is.  I feel bad and I don't want to be in the way.
I am the ugliest runner and so slow.
I need to learn how to _____ before I can go with everyone else.
I would feel better doing some on my own and work on it.
I always feel like I'm the slowest, weakest.

Alright, now for some honesty.
WE ALL started where you are.  You just weren't here at that time and missed our awkward moments.  We still have awkward moments.
(the other day we did clapper push ups.... I did them from my knees, pretty sure I don't need to go any further as to how awkward I looked for the entire duration!)
We understand and get it.  You aren't taking time away from us... we want you to learn and get comfortable with being around and for most of the people that have started in the past two years, they have been improving faster!  It is the ability to understand and work with each other to know how far we can push.
The longer you aren't in there with a group, the easier it is to not come in at all because that awkward feeling still lives with the fact that you are worried about what others think.
This applies EVERYWHERE.  When we walk into the Y, step into the office, out on the court/field, even running for the first time outside on the sidewalk, anything new we do we are constantly surrounded by people and thoughts but the last thing we should worry about is being with friends and having them not tell you whats up.  That is why they are your friend.
They do that.... They tell you.
We will never do better on oly lifts if others are not in there to spot, adjust, comment.
Its awesome to step up in WODs when Krommy is asking to race out the end of mile 2 in Murph... and you thought your pace was 'all you had'.
Wouldn't think about doing pull ups with torn calluses on your hands if tb wouldn't try to show you how to tape them.... ha.  Or having the guy do strict pull ups as you do kipping... OR if he is doing kipping they are chest to bar pull ups!
Syd starts yelling his numbers... and they make you rest less!

There is a time to be alone.  To find solace in the space you are in and ease for the mind.

There is also a time to be surrounded.  To find smiles in the moments that are awkward.  To know you can be there and the room can be full but when the clock starts it is just you... competing with you.

For however long you have been working to better your life, once the comfort hits it is time for a jolt.

Happy Saturday.



It is 8am.  We moved to a home with long, front windows and I am sitting on the couch watching what looks to be what a neighborhood is like:  so far there have been 8 bikers, some walkers, and a woman running with her stroller (rock on).  A home was the coolest thing E and I have ever gotten together, aside from the dog, but I bullied that one by him.  If I wasn't so worried I would freak her out I would try to catch up with the running mama and make a new neighbor-friend... Don't know what they do around here for meet & greet but may have to influence the block party over in tb's neighborhood to this little surrounding area for some good ole fashion get-to-know-ya.
An hour has gone by: E n Des worked out.
They deadlifted... jb's favorite.
E: 305#  Fran @ 9:34 95#+purple
D: 205#  P.R.

Ending on a high point.

I don't know what to write about this morning.

A bit of brain-blockage from the AM WOD.

We'll try the quote on the board for some thought:

YOU may not always get what you WISH for.
But YOU will always get what you WORK for.

Big gathering this morning with the boys.

Instead of the prescribed workout thru sealfit, which included Murph, we kept it simple... just Murph today.

Murph.

*for time with weighted vest or ruck

1mile run

100 pull ups

200 push ups

300 air squats

1mile run

Syd~ 42:45

Krommy~ 52:29

Val~ 52:32

tb~ 49:59

no one used the weighted vests today.

*compare times to MemorialDayMurph; 

tb and Val are signed up for garage games on the 25th of August... comment if your in!!
TIME for some competition.

Krommy is Alive...

Mark Kromenacher is alive & well!!!


Warm Up
ROM
10-8-6-4 working up to 75% 1RM DL
STRENGTH
1-1-1+ Deadlift (75%-85%-95%)
STAMINA
Chipper, Untimed ~ 
20 Deadlifts (80% 1RM)
10 Max Height Box Jumps, rest as needed!
20 Tire Flips (Yes...we did them)
WORK CAPACITY
15 Rnds of Every 30 Seconds...
Perform 1 Snatch + 1 OHS (50-60% of BWT...depending on your limiting factors, Snatch or OHS)
DURABILITY
3 Rnds ~ 10 GHD Sit Ups, 45s Rt Side Plank, 45s Lft Side Plank, 10 Russian Twists, 10 Reverse Hypers (Heavy)


Britt did some work this AM...
Syd ~ 415#-1 / 350# DL & Got thru 10 Box Jumps
Feidt ~ 315#-1 / Started his DL but tweeked the back...
Krommy ~ 305#-3 / 275# DL / 95# For 15 Rnds
Val ~ 225#-4 / 200# DL / 80# For 15 Rnds
tb ~ 345#-1 / 295# DL / 115# for 15 Rnds


Good to see Krommy...He will be an awesome addition to Rib Lake-Prentice Football Program... Even better to have a full-time job!
Congratulations...We will miss him!


Get better soon Feidt!


ATTENTION - ATTENTION - ATTENTION
Get signed up!!!
Garage Games (Crossfit Style Competition)
Aug. 25 ~ Waunakee (Crossfit Farmland)
Britt is the only one who could enter Rx...So enter the scaled or Beginner division!!!
http://www.thegaragegames.com/events/the-crossfit-farmland-fittest-farmhand-challenge/


TB = IN! Scaled Division!!!!

Party for Freedom

I have mentioned to a few of you about a small gathering I will be holding on Saturday, August 11.  That my friends, is my birthday.  I will be a quarter-century old.  However, for those that aren't aware, the party serves two purposes.

One, my birthday.  Two, I will be debt free.  That's right, I kicked Sallie Mae out of the guest bedroom.  Everyone is welcome to attend, there will be free beverages and food.  I don't ask that anyone bring anything, including gifts...unless you really want to, in which I can't stop you anyway.  If you feel so inclined to bring sustenance, please let me know.  Also, please RSVP so I don't go overkill on food stuffs.  I will begin the gathering around 3pm.  We will have a variety of lawn games and top 40 hits from the 60s to the 2000s.  A good time had by all.  Regrets only.

I'm finishing up lunch break, but I'd like to share my journey quickly toward being debt free.  In February of 2011, I began to have a serious itch that just needed a good scratch.  I started reading about personal finance and looking into budget calculators, mutual funds, the whole bit.  It was an area of my life that I felt needed some attention.  I knew very little about investing, saving, and giving.  I just knew how to pay my bills and feel ok because I had a few thousand dollars in the bank.  

In my quest for knowledge I found a man by the name of Dave Ramsey.  He hosts a radio show (in this area it is on AM, but I forget the frequency) and his basic plan outlines that after saving up a $1000 emergency fund, that you work with all intentions of being debt free.  Attacking debt with vengeance.  I was seriously sick of looking at my Sallie Mae account and seeing the needle going nowhere.  I was staring at nearly $30K for months, and I was sick and tired of feeling like I'd have this ball and chain well into my 30s.  I paid more than the minimum payment from the get-go, but it wasn't enough.  There was nothing I could do to feel better about my situation.  Until...

I got pissed off and I decided to begin the journey to set myself free.  I already had $1000 saved and then some.  And I thought, "for what?"  To feel some sort of false security?  To feel like I had something?  I had $30K hanging in the clouds, what in the heck does $7000 do for me in the bank?  Nothing.  It does nothing.  It hung there, and kept hanging there, doing absolutely nothing.

Boom, first payment was $6000.  I had another account that I let my mom manage for another security blanket.  For what?  Nothing.  It made no difference whether I had that money or not.  It didn't make me feel any better.  I had her transfer the funds to my account and...

Boom, $3500 second payment.  When you take nearly 10K away from 30K, you are left with 20K.  Duh, but I still didn't feel all that great.  Now I was living on nothing.  I was broke, but not poor.  I had a paycheck coming in every two weeks that I counted on and looked forward to every two weeks.  I worked hard and put myself on a serious budget.  Trying to make money where ever and however I could was all I could think about.  Knowing approximately what my bills were and what things I had to pay for really put things into perspective.  I had more money than I thought, just by doing a little math.  Add, subtract, simple.  I had the answer, all it was going to take was time.

For a year and a half I was so intentional on where my money went.  Every dollar had a name, and it wasn't George Washington, Abraham Lincoln, or even Benjamin Franklin.  Naming my money before I spent it is what kept me focused - its called a budget.  I told a few of you that you will never hear me talk about money again.  And it's true unless you seek advice or some sort of refuge.  I'd love to encourage everyone to be free from debt forever.  I'm not a CFP or counselor but I can certainly offer advice and encouragement.  I caught a lot of flack from Jacob in particular, but he made me more driven to knock this thing out.  I encourage everyone to listen to Dave Ramsey - you can get his podcasts for free.  They are motivating, and I believe in what he teaches.  

I certainly did enjoy myself along the way - I still enjoyed myself and purchased some toys.  But it was a big sacrifice.  One that is totally worth it.  I'm going to call Dave Ramsey tomorrow to scream that I'M DEBT FREE!!!!  See everyone on the 11th of August!

Two is better than One...

400m Run
ROM Drills
10-8-6-4...working up to 75% Strict Press
STRENGTH
1-1-1+ Strict Press (75-85-95%)
STAMINA
5 Rnds, untimed ~
7 Strict Press (80%)
14 Clappers
25m Broad Jump
WORK CAPACITY
5 Rnds For Time ~
10 Burpees
20 Pull Ups
30 Push Press (75/55)
40 Sit Ups
50 Air Squats


Val ~ 75#-1 / 47:45
tb ~ 140#-2 / 44:39

Folks ~ This was a tough one...Just grinding!  Could not get anything going fast... Just had to work thru it!

I Work Out...

50 Low Row
ROM Drills
Work up to 75% 1RM of Back Squat
(10-8-6-4...then 75% for 2-3 Reps is recomended)

Strength
1-1-1+ of Back Squat (75%-85%-95%)
Stamina
Chipper, Untimed:
20 Back Squats (75%)
75 KB/DB Front Squats (35#/20#)
800m Farmers Carry (55#/35#)
Work Capacity
10 Clean & Jerks (185#/135#)
100m Sprint/Run
7 Monkey Bar Passes
100m Sprint/Run
10 Clean & Jerks (185#/135#)
Durability
Tabata Low Row
50 Wt. GHD Sit Ups
30 Wt. Back Ext.

Hepp ~ Sqt heavy / 9:28 (165#)
Feidt ~ Sqt heavy / 11:00 (165#)
Syd ~ 345#-1 / 10:17 (165#)
Val ~ 185#-? / 14:15 (125#)
tb ~ 345#-3 / 14:10 (185#)

Farmers walk and Monkey Bars were ridiculous!!!

A day in the life

Life is crazy.  Life is cool.  It's usually a swirling mass of dark matter rarely seen, but always felt.  Whether the feeling is good, bad, or indifferent - it exists.  There is no explanation of why we feel, or why we have emotion.  But we have to trust it, accept it, and move forward.

I firmly believe that everything happens for a reason.  Most people I have talked to also feel that way.  I don't care what you want to call it, but I will call it faith.  Faith in yourself, faith in others, and faith in the unknown.  Most times we can't control things.  They are beyond our reach.  Often I find myself struggling with changing situations that I can't control.  The knowledge to know the difference between what I can and cannot control is the hurdle we all must overcome.  It comes back to faith and trusting yourself.

Where are we going, where do we want to be, and what do we need to do to get there?  Herein lies faith, hard work, and determination.  A constant quest to find internal peace.  In the end, we will all find that place of glory.

To all a great weekend,

Britt

FRIDAY WOD
Baseline
5 Rnds ~ 200m Run, 5 Pull Ups, 10 Push Ups, 15 Air Squats
Work Capacity (3 Rnds for Time)
8 Power Snatch (135# / 95#)
7 Muscle Ups
400m Run
Strength
3-3-3+ Bench Press (70%-80%-90% of 1 RM)
Stamina (Chipper, Untimed)
15 Bench Press (85% 1RM)
75 Floor Bench (35# / 20#)
400m OH Walking Lunges (45#/35#)


Val ~ 17:40 (7 C2B+14 Dips) / 105-3 / 200m OH Lungewalk
Syd ~ 13:18 (7 C2B+14 Dips) / 205-3 / no 400m chipper
tb ~ 18:40 / 255-4 / no 400m in chipper

First-Timers...ANYthing Once!!!

This week saw us starting a bit later, but really busting it to get thru the WOD's...
The kids have done Elizabeth, Isabell & Fran the past three days...They are really feeling it, but they are giving great effort and forging some MENTAL TOUGHNESS!!!
Reinke set a 10sec PR for his Fran Time (3:44 ~ Outstanding)...That is in addition to doing Elizabeth (Tue), and Isabell (Wed)...
Wednesday has been a nice change of pace, really nice...being the Active Rest or Lazy Rest Day, has been different...
Thursday has seemed a bit tougher...like when you put the bar down to breath (rest) then is seems heavier when you pick it back up...That is what Thursday feels like!

Baseline
500m Run, ROM Work, Work up to 70% 1RM Deadlift (approx. 10-8-6-4 where 4 is the 70%)
Work Capacity (for time)
100 Air Squats
4 Rope Climbs (15')
75 Air Squats
3 Rope Climbs (15')
50 Air Squats
2 Rope Cimbs (15')
25 Air Squats
1 Rope Climb (15')
Strength
3-3-3+ Deadlift (70%-80%-90% of 1RM)
Stamina (5 Rnds, Untimed)
5 Deadlift (80% 1RM)
20 SDLHP (75#/55#)
100m Plate Carry (135# / 90#)
* Carry 3x45# or 2x45# folded in your arms in front of you...similar to if you were carrying a log in front rack/Zercher Squat (BTW ~ This was a B!+@#)
Durability
50 Wt. GHD Sit Ups

Syd ~ 14:30 or so  / Worked his squat-cleans
Val ~ 18:20: 2.2.1.1 / 210#-4 / Used 45# & 35# (80#) for Walks...Val was just tough...beating me by 2 Rounds (even though it was untimed ;)
tb ~ 16:34 / 325-3 / Used 2x45# for Walks...This tested the mental toughness

NOTE:
Val & Syd both were very good with rope climb...learning how to secure the rope and use their feet to help with the climb!  Both "First-Timers" on the rope and are now better for it!!!  ANYthing Once strikes again!!!

Get Better...Be Better

When you train...you get better!
When you get better...you should BE better!


Everyday offers you the same...
You either get better or get worse...
There is no staying "the same"!

This is not just applicable to Strength, Speed & Fitness.

It is the people we hang out with, the conversations we have, the books we read, and the reflections you go over in your mind.  What do you tell yourself on a daily basis and how do you act on those thoughts?!?! 

After your birth, you have either been growing or shrinking!
Learning or forgetting...
Living or dying...


The point is...WHAT ARE YOU DOING NOW?! 
Are you living to get better, or do you just coast (put life in cruise) and try to get by?


If it is the latter...then you are getting worse(not improving).


We workout to get our physical bodies better, but for me it is more than that!  Those same people I workout with, push me to become a better person daily...within the conversations, suggestions & relationships we have, I am constantly reminded to be a better person! Because of these friends, I am trying to BE BETTER every day!!!


Baseline
400m Run & ROM drills
Work up to 70% of 1RM ~ STRICT PRESS (10-8-6 or 5-5-5)
Strength
3-3-3+ STRICT PRESS (70-80-90% of 1RM)
Stamina (Untimed Chipper)
20 Strict Press (@ 75% 1RM)
75 Supine Ring Pull Ups (Rows)
Work Capacity (for time)
4-6-8-10-12-10-8-6-4
Swings (70#/55#)
Box Jumps (30"/24")
Burpees
Durability (to be done on your own sometime later in the day)
100 4-cnt Flutterkicks
100 Leg Levers


Britt ~ 120-3 / 16:00
Syd ~ 135-3 / got to 10 reps coming down and back spasms started
Feidt ~ 140-3 / 18:08
Val ~ 60-9 / 16:02
tb ~ 135-3 / 17:10


Great day of work!!!

Girls...Girls...Girls

3 Months AGO...

...Who would have thought we would be staying with SEALFIT for 4 weeks...

It is tough...In a different type of way...Not as much power (cleans/snatch/OHS/etc)
But much more gruelling...big time domains for workouts
AND then just keeps going, and going, and going....

...Who would have thought we would be doing these three WOD's in a day??!!!

But THE GAMES change everything...Once WOD's are announced at THE GAMES, they become the affiliates (and those of us who aspire) next challenge.

Little did we know that SEALfit would write this bad-boy (er...girls) up for immediate results...
SYD is the HONEY BADGER of the day... Winning All three events!!!

Warm-Up
400m Run
Work up to 70% for Back Squat (3-5 Reps)
Work Cap
ELIZABETH
21-15-9 for Time:
Clean (135# / 95#)
Ring Dips (Dips)
~ REST 10 Min ~ 

ISABEL
30 Snatches for Time (135#/95#)
~ REST 10 Min ~ 

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

Strength
3-3-3+ Back Squat (70%-80%-85% of 1RM)
Stamina
4 Rnds Untimed (UT)
10 Back Squats (60% of 1RM)
15 Jumping BB Squats (45#/35#)
50m Bearcrawl

Britt ~ 15:30 / 7:30 (115#) / 8:35
Syd ~ 4:06 / 2:29 (95#) / 5:58 / BS ~ 275#-3 / 4 Rnds Complete
Val ~ 5:50 / 3:11 (75#) / 8:33 / BS +set ~ 165#-3 / 4 Rnds Complete
Hepp ~ 5:32 / 4:30 (115#) / 8:46
Feidt ~ 6:32 / 4:34 (115#) / 9:10 / BS +set ~ 240#-5
tb ~ 5:36 / 4:02 / 7:20 / BS +set ~ 295-3 / 4 Rnds Complete

Friday Fun.

Sealfit today.
Nic's buddies cheered us on in the WOD and worked the duration with us.
Always great to have friends in.  The extra push.  Just good stuff.

400m run
Sealgrinder PT. warm up

1RM Bench Press
5/5/5+ Bench Press (65-75-85%)

21-15-9
Deadlift 225#/155#
Dips
*50 rows after 21 - 15 only  50#/35#

Duration
10 x 50m sprint @ 30 sec intervals
100 4count flutter kicks
100 leg levers
100 arm haulers

Val.     115/8:01
Syd.     225/7:00
Hepp.  280/7:04
Feidt.   240/9:11
tb.        280/10:30

Early Group.

15 hang power cleans
15 burpees
15 pullups

Ethan @ 85#.  22:10  (purple)
Desi  @ 55#.   21:30  (purple)

Got some work done yesterday at the garden.
Desi, Simon and I weeded.. a bunch and then got the tiller out and had at'r.
Finishing the last part by the leeks that Des was weeding and as I turned down the next row.

IT HAPPENED.

Whether I tilled over them or just set them off by the blueberry bushes...
they were on me like WHITE on RICE!
It was the worst situation I have every been in with BEES~  they were everywhere instantly.
Stinging the back of my arm, my finger, somehow they just up my shirt on stung my tummy, in my hair, behind my ear.... I WAS THAT GIRL!
I ran like a crazy woman back n forth in the backyard waving my arms as if it would help!
Desi thought it was ticks. ha, NO.
The stingers were still in my arm, which stings really do STING!... Simon got those out.
Nancy made the baking soda paste, grabbed the benadryl and a bag of corn, told me we weren't allowed to go back out until the bees had been dealt with.... oh Nancy.
Well... we chilled for a few.  Let them calm down and gave myself time to see if I was alergic, nope, then with a smiile headed back out to pick.
Beans. Lettuce. Zucchini. Summer Squash. Cucumbers.

 HAPPY WEEKEND!

Different...

This AM we did more of the first part of Sealgrinder PT...
Interesting stuff...

10-15 Min of Sealgrinder PT
wrist stretch – 10 each way
wrist rotations – 10 each way
Arm circles 10 each way
Press, press, fling – 10
Up, back and overs – 10
Shoulder pass throughs with pole – 10
Hip swivel kicks forward – 15 each leg
hip swivel kicks side – 15 each leg
Jumping jacks 25
hip mobility drills ( Mtn Athlete HIM drill) – 5
Mountain climbers – 25 – two count
Pushups – regular 20
Swimmers chest stretch – 10
alternate hand forward hand back pushups – 15
high jack high jill – 10 each arm
cherry pickers – 10
airborne heismans – 20
standing pause air squat (Paleo Chair)– 30-60 seconds
Work to Heavy 1 Rep Deadlift...

5-5-5+ Deadlift (65%-75%-85% of 1 RM)

For Time:
50-40-30-20-10 of Wall Ball
25-20-15-10-5 of T2B

Ethan & Desi did this EARLY AM...Mod to Wall Ball & K2E
E ~ 265# 1RM / 13:20 / 1 Mile Run
Desi ~ 165# DL / 13:20 / 1 Mile Run

Syd ~ 355 for 5 reps / 16:12
Feidt ~ 295 for 5 Reps / 16:50
Hepp ~ 265 for 5 Reps / 16:45
tb ~ 295 for 5 Reps / 16:53

For Val...

Catch up.

For some...
started off by doing a warm-up off of Sealfit.
ROM and 20min grinder PT

the WOD
from yesterday.

15 HangCleans
15 Burpees
15 Pull ups

syd.  16:22
hepp.18:??
tb.  22:35

A little change in the programming... today was a rest day for Sealfit.
Being a tad unprepared for the rest day.... Desi showed up and did a workout with me.
Taken from Outlaw. 120709

20min to 1RM of Clean & Jerk
then...
3rnds for time
20 power cleans
20 hrpu
we added a 400m run to top it off.

des.  14:35
val.  140#/13:59

Britt found his inner-yogi this AM... probably looked a bit like this.

Fast & Hard

Fast... well... mostly given the amount of time we tried to get it all in.
That and you would've thought there was an intense storm heading our way with the breeze build up we were creating from the band buddy pulls..... WHO needs AC.

Kids Football Camp today.  Tabata @ 10am.
Witt is gone... Hodag.  If up in Rhinelander for the country festival, feel free to stop by and say HI at Witt's Curds Stand.  He said I shouldn't mention him in here without his approval~ but I'm promoting his business so....

Hard.. it just was.
Difficult to transition between hpc to burpees to pull ups..
Difficult to breathe.
Then to get back up and goin on the 400s.... my legs couldn't remember what it was like to sprint!

Sealfit

Baseline: Run 400m, then ROM drills. Work up to 1 RM strict press.

Strength: 5-5-5 strict press. 5 reps @ 65% 1 RM, 5 reps @ 75% 1 RM, 5+ reps @ 85% 1 RM (last set is a burn out set)

Stamina: 5 rounds, not timed: 3x press @ 90% 1RM, 10x push press (65#/45#), 50m buddy pull with heavy band.

Work Capacity: Complete 5 rounds for time of the following…

• 15x hang power clean (95#/65#)
• 15x  burpee
• 15x pull up

Durability: 4 x 400m sprints (1:1 work to rest ratio). 100x sit ups, 100x arm haulers.  5 minutes box breathing and Warrior Yoga Hip Mobility Drill.

1RM/@85%/S/WC/D

Hepp~  170//camp

Syd~  135//camp

tb~  145//camp

Krommy~  145/5/24:35

Feidt~  155/no stamina/19.20/4x400. situps.

Val~  75/6/25:22/4x400. situps. bb + md

a few missing numbers.. will be applied later.

Back to the Real World

After a week of vacation (Up North @ Bob's House)...A full week on the lake & dock...Relaxing!!!
Syd "Goin' Solo" & Some other vacations (Feidt's & Tonn's @ Lake Superior...swimming in e coli)

Today was HEPP's Birthday (I think...)
He snuck in and got a WOD in without mentioning it!
Avoiding a B-Day WOD...Don't worry Steven ~ we will make it up!

HAPPY BIRTHDAY HEPP!!!

Sealfit
50 Low Row
ROM Drills (5-10 Min)
Back Squat to 1 RM

Strength
5-5-5+ Back Squat (65%-75%-85% of 1RM))
Stamina (Chipper)
15 Back Squats (80% 1RM)
75 Box Jumps (30" / 24")
400m Farmers Walk (55# / 35#)
Work Capacity
AMRAP in 15 Minutes:
1 Suicide Run (0-10m-20m)
6 Pull Ups
10 KB Swings (55/35)
Durability
3 mile Run
3 Rnds ~ 20 Sledgehammer Slams, 5 Romanian DL (Med. Wt.)
5 Minutes of Box Breathing & Warrior Yoga Hip Mobility (4 Lunges, 4 Duck Walks, 4 Grinders)

Britt ~ 265# / 210# for the Stamina
Val ~ 195# (PR) / 155# / 7 Rnds + 5 Swings / 1.5-2 Mile Run + BB, Hip Mob.
Hepp ~ 300# / 225# / 10 Rnds + 6 Pull Ups
Feidt ~ 275# / 225# / 9 Rnds + Shuttle Run
Krommy ~ 275# / 225# / 10 Rnds + Shuttle Run
tb ~ 335# / 275# / 7 Rnds + 4 swings / 1.5-2 Mile Run + BB, Hip Mob.

Sealfit Lite

Worked out by my lonesome once again. Skipped the strength portion but actually did the two miler! Then my car broke down on the way home. Thanks Denny for picking me up.

Baseline: ROM Drills. 4 Rounds: Barbell complex with push up chaser (75#/105#).

Strength: Work up to 1 RM Bench Press, rest 3-5 minutes, work up to 1 RM Deadlift.

Work Capacity: on the minute do 7 burpees, then max thrusters (95/65) to finish out minute.  Repeat until you hit 75 thrusters. Went with the lite version 5 burpees 50 thrusters

Durability: 2 mile recovery run. 100 x flutter kicks, 100x leg levers. Active stretch or yoga. 

8:00 even on work capacity. Got 15 thrusters the first minute. Then 5 per minute the rest of the way.

Have a phenomenal weekend!

Ridin' Solo

I spent the last two days working out by myself. It was a real bummer.

July 4, 2012

"Tumilson"

8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells (subbed in 35# dumbbells and did full burpees with them)

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

21:22 Burpees in the garage and run down the street and back. 100 degree heat crushed me!

July 5, 2012

Baseline: ROM Drills. 4 Rounds: Lunge 25m slick, then 5x front squat, 5x push press, 5x back squat (75#-105#)

Strength: Work up to 1 RM back squat. (Did 3*5 of Bench (215) and Shoulder Press (155)

Stamina: Chipper, not timed: 15x Back squat @ 80% 1 RM (225), 75x KB Goblet (front) squat (55#/35#), 800m buddy carry. (No buddy carry this week)

Work Capacity: 6 rounds for time: 8x Barbell burpees (95#/65#), 8x jumping lunges, 8x pull ups, Run 200m.

Durability: recovery run 1-3 miles.  Active stretch or yoga.

22:30 on Work Capacity. Probably won't do durability because its hot as balls outside.

Happy 4th of July

WRaiderNation unleashed.

HERO #1  JACK for the punks
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

W.U.  400m run 3rnds~ 5pull 10push 15airsquats

AMRAP in 20min.

115.105.95 push press x 10

55.35 swings x 10

Bench Jumps x 10

Boys were in teams of 3 and worked together to finish rounds.
They did awesome.  It has been a great first month of June for these guys.. they definitely love the WOD.
Bout 25 in this AM and they were ready to go!

HERO #2  PHEEZY for the big guns
U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke

W.U. on your own. run. work on lifts and get set up.

3 rnds for time.

5 front squat 165/115

18 pull ups

5 dead lift 225/155

18 toes 2 bar

5 push press 165/115

18 hrpu

Hepp:   165/225  22:02

Britt:     155/205  22:33

Jen:       65/85/45 24:55 band and k-ups

Krom:   165/225  23:55

Desi:      75/95     23:38 band + k2e

Val:       115/155  24:14 band

Radlinger:  not sure on time or weights but finished.

This was intense.  

By hrpu on the first round the fore-arms were burning.

Grip went by 3rd round.

Calluses ripped... I can't speak for others but had my own firework show when my blisters popped on my hands!

There were some comments made about how an American celebrates the 4th.  

We celebrate with the coming together of family and friends.

With the respect to those who work everyday for our freedoms.

With the understanding that our freedoms are something to be cherished..

To never be taken for granted.

Our Independence is something very special.... we have choices.  Everyday.

Today we chose to be together.  Celebrate in the way we like to celebrate together. 

And then spend the afternoons with our families and friends.

Happy Independence Day!