Here we go again...
Another friday...another football game.
End of Summer / Fall is a great time...there is nothing like Friday Night Football!
Nerves are already kicking in.
We had a choice of WOD's today...
togetherness, competitiveness or just not wanting to be the odd ball...for a variety of reasons, we all did the same WOD... No complaining, whining or griping! Just working thru it...And it was a great sweat!!!
800m Run for Warm-Up
Split Snatch 3-3-3-3-3 (work to heaviest 3 reps)
then...
AMRAP in 15 min:
5 Box Jumps (30/24)
5 HSPU
5 Burpees
Hepp ~ 205# / 7 Rnds + ??
Bertag ~ 205# / ??
Feidt ~ 195# / 9 Rnds!
Syd ~ 175# / 7 rnds + 3 HSPU
Val ~ 135# / 6 rnds + 4 Burpees
tb ~ 205# / 8 rnds + 1 Burpee
What would life be if we had no courage to attempt ANYthing?
Friday, August 31, 2012
Thursday, August 30, 2012
Be the CHANGE...
Good Thursday Discussion/Thoughts....
Something I need to remember...Be the change you want to see!!!
Complaining, whining, griping...all things we all do when life doesn't go the way we planned.
We definitely need to "blow-off steam" once in a while...but when "once in a while" turns into everytime we begin a conversation... When "complaining" just becomes the norm, no matter what is suggested... When all you ever offer to others is GRIPS & NEGATIVITY...
THEN...It is time to step-up or stop!
If things are not the way you want them...CHANGE THEM!
If things are the way you want them...make sure people know that life is good (BE POSITIVE)!
In life, one thing is for sure...change is coming! How you respond & react to it ~ Is up to you!
Getting back to school is great...Hearing people complain about things they either have no control over or things THEY could make a difference in (but choose not to) in is frustrating... I do this too sometimes and it must be frustrating for those around me when it is happening...SLAP ME!!! And remind me of this statement!
YOGA TODAY WAS JUST PERFECT!!!
Wed. WOD
DANIEL
For Time:
50 Pull Ups
400m Run
21 Thrusters (95#/65#)
800m Run
21 Thrusters
400m Run
50 Pull Ups
Britt ~ 19:40
Feidt ~ 23:17
Maloney ~ 29:01 (purple band)
Hepp ~ 24:38
Desi ~ 28:10 (purple band)
Stan ~ 29:28 (75#/purple band)
Austin ~ 29:20 (15#/green band)
Cade ~ 28:24 (white bar/green band)
El Tigre ~ 34:00
tb ~ 20:50
On a side note ~ Wednesday was a great WOD due to the numbers of people..."Family" feels good!
Stans kids were awesome! GREAT WORK BOYS! Now get enrolled with your dad's school.
Something I need to remember...Be the change you want to see!!!
Complaining, whining, griping...all things we all do when life doesn't go the way we planned.
We definitely need to "blow-off steam" once in a while...but when "once in a while" turns into everytime we begin a conversation... When "complaining" just becomes the norm, no matter what is suggested... When all you ever offer to others is GRIPS & NEGATIVITY...
THEN...It is time to step-up or stop!
If things are not the way you want them...CHANGE THEM!
If things are the way you want them...make sure people know that life is good (BE POSITIVE)!
In life, one thing is for sure...change is coming! How you respond & react to it ~ Is up to you!
Getting back to school is great...Hearing people complain about things they either have no control over or things THEY could make a difference in (but choose not to) in is frustrating... I do this too sometimes and it must be frustrating for those around me when it is happening...SLAP ME!!! And remind me of this statement!
YOGA TODAY WAS JUST PERFECT!!!
Wed. WOD
DANIEL
For Time:
50 Pull Ups
400m Run
21 Thrusters (95#/65#)
800m Run
21 Thrusters
400m Run
50 Pull Ups
Britt ~ 19:40
Feidt ~ 23:17
Maloney ~ 29:01 (purple band)
Hepp ~ 24:38
Desi ~ 28:10 (purple band)
Stan ~ 29:28 (75#/purple band)
Austin ~ 29:20 (15#/green band)
Cade ~ 28:24 (white bar/green band)
El Tigre ~ 34:00
tb ~ 20:50
On a side note ~ Wednesday was a great WOD due to the numbers of people..."Family" feels good!
Stans kids were awesome! GREAT WORK BOYS! Now get enrolled with your dad's school.
Tuesday, August 28, 2012
Later than Normal...
With the first day of school for us...we woke up a bit later today...
There were still some early-birds...
Britt, Bertag, Desi & Stan did KELLY
5 RFT ~
400m Run
30 Box Jumps
30 Wall Balls
Official WOD
1 Mile Run for Time
then...
Tabata (20sec Work...10sec Rest 8 intervals each exercise)
KB Swings (55#/35#)
Push Ups
Bottom-2-Bottom Squats
Burpees
*Record the Highest Round, Lowest Round & TOTAL REPS for each exercise
Val ~ 7:37 / 11/8=82 / 7/5=43 / 16/8=79 / 5/4=39
tb ~ 7:17 / 11=88 / 15/7=77 / 16/10=97 / 7/5=44
There were still some early-birds...
Britt, Bertag, Desi & Stan did KELLY
5 RFT ~
400m Run
30 Box Jumps
30 Wall Balls
Official WOD
1 Mile Run for Time
then...
Tabata (20sec Work...10sec Rest 8 intervals each exercise)
KB Swings (55#/35#)
Push Ups
Bottom-2-Bottom Squats
Burpees
*Record the Highest Round, Lowest Round & TOTAL REPS for each exercise
Val ~ 7:37 / 11/8=82 / 7/5=43 / 16/8=79 / 5/4=39
tb ~ 7:17 / 11=88 / 15/7=77 / 16/10=97 / 7/5=44
Monday, August 27, 2012
The WOD After...
Back to reality!!!
Garage Games was a BLAST!!!
The best experience!!!
LOOK AT BLOG BELOW FOR THE FUN
Monday ~ The WOD after...
Overhead Squat 5-5-5-5
Nancy
5 Rnds for Time ~
400m Run
15 OHS (95#/65#)
Feidt ~ 14:35
Hepp ~ 13:42
Val ~ 14:20
tb ~ 13:35
Garage Games was a BLAST!!!
The best experience!!!
LOOK AT BLOG BELOW FOR THE FUN
Monday ~ The WOD after...
Overhead Squat 5-5-5-5
Nancy
5 Rnds for Time ~
400m Run
15 OHS (95#/65#)
Feidt ~ 14:35
Hepp ~ 13:42
Val ~ 14:20
tb ~ 13:35
Sunday, August 26, 2012
"Anything Once right?.....
Bet you've never done pull ups from a skid steer before!"
Nope, this would be a first for us.
Our first Crossfit competition garage games: Fittest Farmhand 2012
In Waunakee, Wi, put on by Crossfit Farmland.
Scaled Division
WOD 1:
15min time cap.
20yd railroad tie flip
200m run ascent with bails/decent without
20 burpees
200m run ascent with bails/decent without
20yd railroad tie flip
All in under 10min.
WOD 2:
AMRAP in 12min.
3 hang power cleans 135#/95#
40yd Farmer Carry (tires)
WOD 3:
AMRAP in 6min.
Progression of 2/4/6.....
Deadlift 185#/165#
SkidSteer pull ups
Lots of Challenges:
Hills are awful... just awful.
Railroad ties are a bit tricky to grasp and with gloves it is difficult to squeeze those fingers in under.
Hips are great with tires and shorts may fall with this kind of an object in farmer carries.
The grip you need for skid steer prongs is not even close to the usual pull up grip: in turn, grab hold however you may be able to make it work!
In the end: WE did AWESOME!!
This was FUN.
Yes, it was all day and it was rather warm. BUT SUPER FUN.
Traci, Desi, E, Trina and Grace were the super troopers of the day.
Cheering us on, making sure we had water, and being beyond positive and excited for us 4.
That is what makes it that much better, having them there!
After the first WOD... I'm not sure what everyone else was thinking but for me it was more around the thought process of holy crap, just make it through this day!
*This is something we should do... a challenge that involves the everyday work you do.
So much different than the 5k, mud run, bike race, or obstacle adventure.
AO will definitely represent next year with a few more members!
*There is nothing better than being around a group of people that want you to do well. When you look at the others that were there or came with another... WE were the loudest group coaching each other on and encouraging each other in a way that was helpful!! Who would've thought to work pull ups from your wrists vs your grip, great call B!?!
*All of us, doing what we do, makes US better.
Nope, this would be a first for us.
Our first Crossfit competition garage games: Fittest Farmhand 2012
In Waunakee, Wi, put on by Crossfit Farmland.
WOD 1:
15min time cap.
20yd railroad tie flip
200m run ascent with bails/decent without
20 burpees
200m run ascent with bails/decent without
20yd railroad tie flip
All in under 10min.
WOD 2:
AMRAP in 12min.
3 hang power cleans 135#/95#
40yd Farmer Carry (tires)
WOD 3:
AMRAP in 6min.
Progression of 2/4/6.....
Deadlift 185#/165#
SkidSteer pull ups
Lots of Challenges:
Hills are awful... just awful.
Railroad ties are a bit tricky to grasp and with gloves it is difficult to squeeze those fingers in under.
Hips are great with tires and shorts may fall with this kind of an object in farmer carries.
The grip you need for skid steer prongs is not even close to the usual pull up grip: in turn, grab hold however you may be able to make it work!
In the end: WE did AWESOME!!
This was FUN.
Yes, it was all day and it was rather warm. BUT SUPER FUN.
Traci, Desi, E, Trina and Grace were the super troopers of the day.
Cheering us on, making sure we had water, and being beyond positive and excited for us 4.
That is what makes it that much better, having them there!
After the first WOD... I'm not sure what everyone else was thinking but for me it was more around the thought process of holy crap, just make it through this day!
*This is something we should do... a challenge that involves the everyday work you do.
So much different than the 5k, mud run, bike race, or obstacle adventure.
AO will definitely represent next year with a few more members!
*There is nothing better than being around a group of people that want you to do well. When you look at the others that were there or came with another... WE were the loudest group coaching each other on and encouraging each other in a way that was helpful!! Who would've thought to work pull ups from your wrists vs your grip, great call B!?!
*All of us, doing what we do, makes US better.
 |
| They want us to do pull ups from where!? |
 |
| This is a nice one... |
 |
| Yes. This was unexpected!! E says, "It did kind of surprise me too." V says, "Me too, especially after my first WOD!" E says, "No, not that you placed. But that they had podiums for you to stand on." |
Now, this is more like it.
Wednesday, August 22, 2012
Bring Jean Shorts??!!
Bring jean shorts??!! Who has those????
I do now... Made a sweet pair of cut-offs!
Fittest Farmhand here we come!!!
Pre-Games Training
Warm-Up
Burgener Warm Up
White Bar x 5
45# x 3
STRENGTH
Power Snatch
3-3-3-3
work four heavy sets of three
take no more than 2m rest b/t
work form
WOD
3 Rnds for Time (or AMRAP in 20min if you finish before 20min!!)
25 Wall Ball (20#/16#)
25 Power Snatches (95#/65#)
400m Run
Jacob ~ 24:19
Hepp ~ 20:49
Feidt ~ 21:03
tb ~ 21:48
Val (on her own) ~ 3 rnds + 25 Wall Balls
Thursday is Yoga/Stretching... After I sleep in a bit!!!
Fittest Farmhand here we come!!!
Pre-Games Training
Warm-Up
Burgener Warm Up
White Bar x 5
45# x 3
STRENGTH
Power Snatch
3-3-3-3
work four heavy sets of three
take no more than 2m rest b/t
work form
WOD
3 Rnds for Time (or AMRAP in 20min if you finish before 20min!!)
25 Wall Ball (20#/16#)
25 Power Snatches (95#/65#)
400m Run
Jacob ~ 24:19
Hepp ~ 20:49
Feidt ~ 21:03
tb ~ 21:48
Val (on her own) ~ 3 rnds + 25 Wall Balls
Thursday is Yoga/Stretching... After I sleep in a bit!!!
Tuesday, August 21, 2012
FUN STUFF + 1 Day Closer
Lots of fun today...BURPEES...Yippy-Skippy!!!
Jacob missed a great one!
Warm-Up
800m Run
3 Rnds ~
4 HSPU
6 OHS (45#)
8 Lungesteps
Let it Roll
For Time
15 Pull Ups, 1 Burpee
14 Pull Ups, 2 Burpees
13 Pull Ups, 3 Burpees
...
3 Pull Ups, 13 Burpees
2 Pull Ups, 14 Burpees
1 Pull Up, 15 Burpees
Hepp ~ 21:57
Val ~ Thru 8/8 for Rnds...Ripped skin & done...We have a competition on Saturday...there is no need to be in rough shape for the BIG DAY
Feidt ~ 23:07
tb ~ 21:13
Syd ~ on his own ~ 20:02!
Jacob missed a great one!
Warm-Up
800m Run
3 Rnds ~
4 HSPU
6 OHS (45#)
8 Lungesteps
Let it Roll
For Time
15 Pull Ups, 1 Burpee
14 Pull Ups, 2 Burpees
13 Pull Ups, 3 Burpees
...
3 Pull Ups, 13 Burpees
2 Pull Ups, 14 Burpees
1 Pull Up, 15 Burpees
Hepp ~ 21:57
Val ~ Thru 8/8 for Rnds...Ripped skin & done...We have a competition on Saturday...there is no need to be in rough shape for the BIG DAY
Feidt ~ 23:07
tb ~ 21:13
Syd ~ on his own ~ 20:02!
ENJOY
Let it Roll!!!
Monday, August 20, 2012
GAMES Week!!!
We are here! The final week before we enter NEW, uncharted territory!
The Garage Games...
Val, Syd, Britt, tb all entering the Garage Games to give something new a TRY!!!
ANYthing Once!!!
Warm-Up:
800m Run
ROM for 5-8 Minutes
Front Squat 5-5-3-3-3 (find a 3 RM, or heavy load for last set)
5 Rounds:
3 Min AMRAP:
3 Thrusters (choose your wt)
6 Box Jumps (24"/20")
9 KB Swings (55#/35#)
1 Minute Rest Between Rounds
Syd ~ no F.S. / 3Rnds+6BJ - 3Rnds - 2Rnds+6BJ - 2Rnds - 2Rnds+3 Thrusters (@135#)
Val ~ 165# F.S. / 3Rnds+6BJ - 3rnds+6BJ - 3rnds+3Th - 3rnds - 3rnds+1Thruster (@75#)
Feidt ~ 225# F.S. / 3Rnds+2BJ - 3 Rnds - 2Rnds+4BJ - 2Rnds+3BJ - 2Rnds+5BJ (@ 95#)
Hepp ~ ??? F.S. / 3Rnds+3Thrusters - 3Rnds - 3Rnds - 2Rnds+6Swings - 3Rnds (@135#)
tb ~ 245# F.S. / 3Rnds+3BJ - 3Rnds+3Th - 2Rnds+5Swings - 3Rnds - 2Rnds+1Swing (95#)
Workouts begin around 6:30 for warm-up...Ready to go by 7am!!!
Working Mon, Tue, Wed, Thursday = Active Rest/Yoga, Friday (easy WOD) + FB Gameday!!!
SATURDAY = FARM FUN (Garage Games) @ Waunakee
The Garage Games...
Val, Syd, Britt, tb all entering the Garage Games to give something new a TRY!!!
ANYthing Once!!!
Warm-Up:
800m Run
ROM for 5-8 Minutes
Front Squat 5-5-3-3-3 (find a 3 RM, or heavy load for last set)
5 Rounds:
3 Min AMRAP:
3 Thrusters (choose your wt)
6 Box Jumps (24"/20")
9 KB Swings (55#/35#)
1 Minute Rest Between Rounds
Syd ~ no F.S. / 3Rnds+6BJ - 3Rnds - 2Rnds+6BJ - 2Rnds - 2Rnds+3 Thrusters (@135#)
Val ~ 165# F.S. / 3Rnds+6BJ - 3rnds+6BJ - 3rnds+3Th - 3rnds - 3rnds+1Thruster (@75#)
Feidt ~ 225# F.S. / 3Rnds+2BJ - 3 Rnds - 2Rnds+4BJ - 2Rnds+3BJ - 2Rnds+5BJ (@ 95#)
Hepp ~ ??? F.S. / 3Rnds+3Thrusters - 3Rnds - 3Rnds - 2Rnds+6Swings - 3Rnds (@135#)
tb ~ 245# F.S. / 3Rnds+3BJ - 3Rnds+3Th - 2Rnds+5Swings - 3Rnds - 2Rnds+1Swing (95#)
Workouts begin around 6:30 for warm-up...Ready to go by 7am!!!
Working Mon, Tue, Wed, Thursday = Active Rest/Yoga, Friday (easy WOD) + FB Gameday!!!
SATURDAY = FARM FUN (Garage Games) @ Waunakee
Friday, August 17, 2012
One-Upper...
A one-upper is a person that, in conversation, always has one story better than you!
I really hope I am not a "one-upper"!
I do, however, relate everything back to football experiences...I appologize for that!
While Val was talking about VB this am, I had to relate it to FB...Slap me! Tell me to just listen up...Unfortunatly, I get on rants.... I will work on that...
Warm-up for the next week for me is to LISTEN & not talk!!!
Friday ~
Sealfit w/ Britt & Jacob
800m Run, 21 Thrusters & Pull Ups, 400m Run, 15 Thrusters & Pull Ups, 200m Run, 9 Thrusters & Pull Ups
Jacob ~ 18:18
Britt ~
Regular Crew WOD
Warm-Up
800m Run
10 Min ROM Drills
Part 1
JT (21-15-9 for Time):
HSPU
Ring Dips
Push Ups
Val (on her own) ~ 18:31 (banded HSPU & Dips)
Syd ~ 18:44 (with 11 HSPU in a Row ~ PR!!!)
Hepp ~ 16:11 (just a strong fellow)
Feidt ~ 18:54 (banded HSPU with deficit (parallettes + green & blue box)
tb ~ 18:49
Have a great Weekend!!!
I really hope I am not a "one-upper"!
I do, however, relate everything back to football experiences...I appologize for that!
While Val was talking about VB this am, I had to relate it to FB...Slap me! Tell me to just listen up...Unfortunatly, I get on rants.... I will work on that...
Warm-up for the next week for me is to LISTEN & not talk!!!
Friday ~
Sealfit w/ Britt & Jacob
800m Run, 21 Thrusters & Pull Ups, 400m Run, 15 Thrusters & Pull Ups, 200m Run, 9 Thrusters & Pull Ups
Jacob ~ 18:18
Britt ~
Regular Crew WOD
Warm-Up
800m Run
10 Min ROM Drills
Part 1
JT (21-15-9 for Time):
HSPU
Ring Dips
Push Ups
Val (on her own) ~ 18:31 (banded HSPU & Dips)
Syd ~ 18:44 (with 11 HSPU in a Row ~ PR!!!)
Hepp ~ 16:11 (just a strong fellow)
Feidt ~ 18:54 (banded HSPU with deficit (parallettes + green & blue box)
tb ~ 18:49
Have a great Weekend!!!
7 Days away from GARAGE GAMES!!!!!
Thursday, August 16, 2012
Three-by-Three
Quick warm-up...
Wrist Rollers
Shrugs, Muscle Ups, etc
Work on Hang Power Cleans
3 x 3
3 Rounds for Time:
10 Burpees
10 Hang Power Clean (135#/95#)
200m Run
~ 3 Minutes Rest after the 3 Rounds...then perform 2 more times!
WOW! This was a killer!
Quote of the Day (after the WOD)~
Syd ~ "I don't feel right."
Syd ~ 7:30 / 7:29 / 7:49 (28:48)
El Tigre ~ 9:35 / 9:40 / 9:03 (34:13)
tb ~ 8:33 / 7:42 / 7:44 (30:00)
Wrist Rollers
Shrugs, Muscle Ups, etc
Work on Hang Power Cleans
3 x 3
3 Rounds for Time:
10 Burpees
10 Hang Power Clean (135#/95#)
200m Run
~ 3 Minutes Rest after the 3 Rounds...then perform 2 more times!
WOW! This was a killer!
Quote of the Day (after the WOD)~
Syd ~ "I don't feel right."
Syd ~ 7:30 / 7:29 / 7:49 (28:48)
El Tigre ~ 9:35 / 9:40 / 9:03 (34:13)
tb ~ 8:33 / 7:42 / 7:44 (30:00)
Wednesday, August 15, 2012
Stroll in the Park.
W.U.
2rnds. 10 pushups 5 pull ups 10 wt lunge walk (45#/35#) 5 hspu
Bergener WarmUp
High Bar Snatch work
10rnds
200m @ 45s pace
1:1
JB. Feidt. Val. tb
Enjoy.
Some mid-week Great-ness.
~ walking into the weight room and already being able to cheer others on during their even earlier am wod
~ seeing work done on flexibility.... or the motivation to get the splits (go britt!)
~ pushing yourself after the whiteboard... working on the things you want to add into the mix
~ finding the support in each other
~ I even get to drive into work on Tues/Thurs and air-five Joni gettin her sweat on @ 5am.
Dedication.
2rnds. 10 pushups 5 pull ups 10 wt lunge walk (45#/35#) 5 hspu
Bergener WarmUp
High Bar Snatch work
10rnds
200m @ 45s pace
1:1
JB. Feidt. Val. tb
Enjoy.
Some mid-week Great-ness.
~ walking into the weight room and already being able to cheer others on during their even earlier am wod
~ seeing work done on flexibility.... or the motivation to get the splits (go britt!)
~ pushing yourself after the whiteboard... working on the things you want to add into the mix
~ finding the support in each other
~ I even get to drive into work on Tues/Thurs and air-five Joni gettin her sweat on @ 5am.
Dedication.
Tuesday, August 14, 2012
Kelly!
You remember her...
Kelly___
The nice, sweet one.
LIAR!
This Kelly is nothing like that!
Warm Up:
3rnds
5 push ups, 3 pull ups, 5 overhead squats, 3 hspu, 5 paralette pass throughs
5 RFT
400m run
30 box jumps
30 wall balls
Hepp - 3 rnds
Kate - 24:00
Val - 27:13
tb - 30:48
Just roughin us up!
Britt:
3rnds - 5 strict press @ 110# / 10 muscle ups
WOD - 3RFT ~ 21 burpees 21 hang power snatch - 11:05
Monday, August 13, 2012
Strong and Powerful
600m run
1/2 Leg Blaster
(10 A.S. 10 Lunge Steps 10 Jumping Lunges 10 Jumping A.S.)
ROM 2-5min
20min to establish 3RM Back Squat
5 RFT -
10 Ring Rows or Bar
10 SDLHP (95#/65#)
200m Run
Hepp~ 265# / 12:06
Feidt~ 265# / 13:12
Syd~ 315# / 11:10
Val~ 175# / 12:13
Kate~ 160# / 12:18 (55#)
tb~ 345# / 12:54
Way to go.
Quote of the day: "I feel good. I feel really strong and powerful." ~S
First day of Volleyball.
FB / Tennis is already in the routine.
I HATE first days... of anything. Day 2 is pretty much the best day!!
Anxiety is pretty much the reason.. just feels like your going to throw up, constantly.
AND I have few to share that with... so you're it.
Even woke up at 5 today before the alarm.. Not Normal.
Only one more first day after this one in the next month and all will be AWESOME!
1/2 Leg Blaster
(10 A.S. 10 Lunge Steps 10 Jumping Lunges 10 Jumping A.S.)
ROM 2-5min
20min to establish 3RM Back Squat
5 RFT -
10 Ring Rows or Bar
10 SDLHP (95#/65#)
200m Run
Hepp~ 265# / 12:06
Feidt~ 265# / 13:12
Syd~ 315# / 11:10
Val~ 175# / 12:13
Kate~ 160# / 12:18 (55#)
tb~ 345# / 12:54
Way to go.
Quote of the day: "I feel good. I feel really strong and powerful." ~S
First day of Volleyball.
FB / Tennis is already in the routine.
I HATE first days... of anything. Day 2 is pretty much the best day!!
Anxiety is pretty much the reason.. just feels like your going to throw up, constantly.
AND I have few to share that with... so you're it.
Even woke up at 5 today before the alarm.. Not Normal.
Only one more first day after this one in the next month and all will be AWESOME!
Saturday, August 11, 2012
Friday Update...Sat WOD
No post on Friday... After FB Practice I completely forgot to get the post up! Here it is... 5 SOLID days of work in a row...
Now I am on a REST day...but "the Boys" are in to do a WOD... I can hardly stand it!
Friday 8-10
Warm Up Run & Power Clean Progression
Power Clean 3-2-1-1-1 (Find 1RM)
For Time:
21-15-9
Power Clean (155#/105#)
HSPU
Britt ~ ?? / 10:43 (@135#)
Feidt ~ 205# / 12:42 (Purple Band & Wall for HSPU)
Hepp ~ 205# / 12:57
Syd ~ 225# / 18:07
tb ~ 235# / 12:28
val ~ 150# / 15:34 (PBW + mod hspu... it was awful)
SATURDAY WOD
FOR TIME:
400m Run
25 Box Jumps (24/20)
25 Pull Ups
25 Swings (55/35)
25 Walking Lunges
25 K2E
25 Push Press (65/45)
25 Wall Ball
25 Burpees
25 D/U
25 Burpees
25 Wall Ball
25 Push Press
25 K2E
25 Walking Lunges
25 Swings
25 Pull Ups
25 Box Jumps
400m Run
Feidt ~ 38:08
Hepp ~ 35:48
Syd ~ 37:14
JR ~ 36:45 -modified 20/grn
Des ~ 36:46 -prpl+24"
Now I am on a REST day...but "the Boys" are in to do a WOD... I can hardly stand it!
Friday 8-10
Warm Up Run & Power Clean Progression
Power Clean 3-2-1-1-1 (Find 1RM)
For Time:
21-15-9
Power Clean (155#/105#)
HSPU
Britt ~ ?? / 10:43 (@135#)
Feidt ~ 205# / 12:42 (Purple Band & Wall for HSPU)
Hepp ~ 205# / 12:57
Syd ~ 225# / 18:07
tb ~ 235# / 12:28
val ~ 150# / 15:34 (PBW + mod hspu... it was awful)
SATURDAY WOD
FOR TIME:
400m Run
25 Box Jumps (24/20)
25 Pull Ups
25 Swings (55/35)
25 Walking Lunges
25 K2E
25 Push Press (65/45)
25 Wall Ball
25 Burpees
25 D/U
25 Burpees
25 Wall Ball
25 Push Press
25 K2E
25 Walking Lunges
25 Swings
25 Pull Ups
25 Box Jumps
400m Run
Feidt ~ 38:08
Hepp ~ 35:48
Syd ~ 37:14
JR ~ 36:45 -modified 20/grn
Des ~ 36:46 -prpl+24"
Thursday, August 9, 2012
RAINY DAY...
Today it is raining! Just in time for the 3rd Day of Football!
Great thoughts by Val yesterday!!!!!!!
Range of Motion Warm-Up Drills for 5-10 Minutes...LOOSEN UP!!!
Warm-Up to 65% Deadlift Max...
DEADLIFT 5-5-5+ (65-75-85%)
For Time:
800m Run, 80 D/U, 8 DL (275#/185#)
600m Run, 60 D/U, 6 DL
400m Run, 40 D/U, 4 DL
200m Run, 20 D/U, 2 DL
Hepp ~ ?? / 20:42 (255#)
Syd ~ 365# / 17:49
tb ~ 310# / 17:44
Val ~ I believe did this in Door County...Run, Virtual D/U's & Heavy Rock Lifts!!!
BERTAG & BRITT
4 RFT ~
30 D/U
25 Crunchers
20 Pull Ups
15 Hollow Rocks
10 Split Jerks (135#)
Britt ~ 19:54
Bertag ~ 25:49
Getting to be the busy time of year...summer wrapping up, school starting, etc...
Soon we will all be back on similar, same schedule...whole group work...
Consistent workout partners is important...I really appreciate OUR group!!!
Great thoughts by Val yesterday!!!!!!!
Range of Motion Warm-Up Drills for 5-10 Minutes...LOOSEN UP!!!
Warm-Up to 65% Deadlift Max...
DEADLIFT 5-5-5+ (65-75-85%)
For Time:
800m Run, 80 D/U, 8 DL (275#/185#)
600m Run, 60 D/U, 6 DL
400m Run, 40 D/U, 4 DL
200m Run, 20 D/U, 2 DL
Hepp ~ ?? / 20:42 (255#)
Syd ~ 365# / 17:49
tb ~ 310# / 17:44
Val ~ I believe did this in Door County...Run, Virtual D/U's & Heavy Rock Lifts!!!
BERTAG & BRITT
4 RFT ~
30 D/U
25 Crunchers
20 Pull Ups
15 Hollow Rocks
10 Split Jerks (135#)
Britt ~ 19:54
Bertag ~ 25:49
Getting to be the busy time of year...summer wrapping up, school starting, etc...
Soon we will all be back on similar, same schedule...whole group work...
Consistent workout partners is important...I really appreciate OUR group!!!
Wednesday, August 8, 2012
Busy? Rest day.. Nope.
W.U.
75 jumping jacks
5min ROM
Strength
4 x 5 Thrusters
work to heaviest possible.
Cluster Complex: 1rep = 1 dead lift. 1 power clean. 1 squat clean thruster.
Cluster Bomb
200m run
1 ClusterComplex (135#/105#)
200m run
2 CC
200m run
3 CC
200m run
4 CC
200m run
5 CC
for time.
Val- 115#/ 12:02
jb- 165#/ 11:35
Feidt- 165#/ 10:25
Hepp- 165#/ 9:48
tb- 185#/ 9:45
Britt- I can't tell you what he was doing but he was running and swinging.
Des/Jenne- Amrap fun!
Busy?
Isn't everyone?
It seems to simple to find reasons that you are unable to accomplish tasks as the responsibility load starts getting heavier.
Excuses are easy. Tackling the tasks and reminding yourself that everyone has their own variation of busy and that doesn't mean yours is any more important than the next is hard.
We can, and do, become consumed at times.
Overwhelmed is what some would see from the outside... but I don't like the word overwhelmed.
I prefer the word consumed.
Consumed defines what we have allowed ourselves to become.
Consumed with..... the list is long and we can all pick our poison but the goal is to work.
Work hard at keeping your balance.
Work hard at finding the appropriate time and place.
Work to know that when you go home... you take the time you have to be home.
Work to enjoy your company, find their positives and build from them.
Work to find the fun you need to relax, let go, and simply laugh.
Make the time, accomplish the most possible, and then live a little.
Happy Wednesday!
Been thinking a bit the last few weeks.... on this.
Maybe more of a personal goal... but I know there are some of us that could work on it together.
We had a few of us over last night.... to eat. We're good at getting together, grilling food and just chillin but what we don't take the time to do is stop talking about work, coaching, sports, paperwork and just relax with some good 'ole fun.
China conversations aside with the great white ape, I mean Superman.... it is definitely something to remember and to do - relax, smile, and have some fun.
Tuesday, August 7, 2012
Hey, what is that?
500m run
10 pass thrus
10 arm swings
10 press press fling
10 up back over
60 sec paleo chair
30 sec shoot the duck rt/lft
Shoulder Complex:
4 rnds for max weight
4 shoulder press-3 push press-2 push jerks
*bar down during 9 reps = fail
*anything other than rx'd 9reps = fail
AMRAP in 12 minutes:
5 dolphin burppes
5 box jumps (30"/24")
5 push jerks (135#/95#)
Bertag~ 6 + 5 bj
tb~ 9
Hepp~ 8
Kate~ 8 +1 bj @ 75#
Val~ 8 + 1 bj
Britt did yesterday's back squat today + chipper
Jackie.
100 lowrow
50 thruster
30 pullups
235# - 5 / 10:49
Lets get back to the AMRAP.
Are you asking what a dolphin burpee is?
OR better yet, are you thinking it looks like what you think it looks like?!
It does.
Don't try to tell your self anything different.
Really... this is what we did.
And lets be honest with one another... this is so much nicer to be doing when in a group setting.
If alone, be ready for comments such as... 'you look like a fish.' 'what are you doing?' 'ha.' 'ha ha.'
10 pass thrus
10 arm swings
10 press press fling
10 up back over
60 sec paleo chair
30 sec shoot the duck rt/lft
Shoulder Complex:
4 rnds for max weight
4 shoulder press-3 push press-2 push jerks
*bar down during 9 reps = fail
*anything other than rx'd 9reps = fail
AMRAP in 12 minutes:
5 dolphin burppes
5 box jumps (30"/24")
5 push jerks (135#/95#)
Bertag~ 6 + 5 bj
tb~ 9
Hepp~ 8
Kate~ 8 +1 bj @ 75#
Val~ 8 + 1 bj
Britt did yesterday's back squat today + chipper
Jackie.
100 lowrow
50 thruster
30 pullups
235# - 5 / 10:49
Lets get back to the AMRAP.
Are you asking what a dolphin burpee is?
OR better yet, are you thinking it looks like what you think it looks like?!
It does.
Don't try to tell your self anything different.
Really... this is what we did.
If alone, be ready for comments such as... 'you look like a fish.' 'what are you doing?' 'ha.' 'ha ha.'
Monday, August 6, 2012
PullPushSitSquat
Mixin it up....
50 lowrow
work up to 65% max squat
Strength
5-5-5+ @ 65% 75% 85%
Angie.
100 pull ups
100 push ups
100 abmat sit ups
100 air squats
Stamina.
5rnds UT
10 backsquat @ 60% 1RM
15 weighted lunge walk 45#/35#
60sec weighted OH carry 90#/65#
weight @ 85% +reps
Syd~ 310- 5 / 20:21
Feidt~ 255- 5 / 24:15
Val~ 170- 6 / 23:34
tb~ 310- 4 / 21:12
JB~ 225- 5 / 38:51
Hepp~ - / 30:10
50 lowrow
work up to 65% max squat
Strength
5-5-5+ @ 65% 75% 85%
Angie.
100 pull ups
100 push ups
100 abmat sit ups
100 air squats
Stamina.
5rnds UT
10 backsquat @ 60% 1RM
15 weighted lunge walk 45#/35#
60sec weighted OH carry 90#/65#
weight @ 85% +reps
Syd~ 310- 5 / 20:21
Feidt~ 255- 5 / 24:15
Val~ 170- 6 / 23:34
tb~ 310- 4 / 21:12
JB~ 225- 5 / 38:51
Hepp~ - / 30:10
Friday, August 3, 2012
Something new is starting....
No one was really saying it... but it is here.
The end of a great summer as fall sports seasons kick off!
Pretty sure we are all ready to get them goin...
Fall is pretty much our favorite time of year... I have to keep reminding myself it is still August..
WHICH is really important for some of us as we prep to participate in our first garage games competition.
Yesterday was a bit crazy... my lack of attention to details is a bit adjusted now, that's for sure.
The jump boxes will be completed next week! These are going to be the Cadillac of all jump boxes... which I can take no credit for since Coach Milkowski is the brains behind the box.
But with Nelson and tb... they may be even BETTER!
Rough morning... mentally and physically. (at least for me)
We have definitely been running our bodies through the muck.
Physically our shoulders are pretty sore... decompression week has been no different than any other week aside from learning how to warm-up to 40% of your max when that is normally what you start with to warm-up.
Swings yesterday have completely cashed me out...
(not kidding, just holding onto the bar for jumping pull ups led them to go numb)
Mentally, aside from Syd, I think we are just a tad tired. 3months of a modified Sealfit since it was rare that any of us would complete the final section of the workout. Don't get us wrong... we did some days... just didn't more than did. Sealfit is designed to help create Mental Toughness. And through this summer I would say it definitely has. Many of us have seen what we are capable of doing, what we want to accomplish, and just how much we enjoy 'gettin at it'.
So today was a bit on the easier side for us.. and a good end to the decompression week.
400m run
work up to 40% max bench.
5-5-5 @ 40%50%60%
20 bench press @ 70%
75 jumping pull ups
800m carry @ 135#/95#
Untimed.
Val.
Syd.
Feidt.
tb.
Enjoy your Friday.
The end of a great summer as fall sports seasons kick off!
Pretty sure we are all ready to get them goin...
Fall is pretty much our favorite time of year... I have to keep reminding myself it is still August..
WHICH is really important for some of us as we prep to participate in our first garage games competition.
Yesterday was a bit crazy... my lack of attention to details is a bit adjusted now, that's for sure.
The jump boxes will be completed next week! These are going to be the Cadillac of all jump boxes... which I can take no credit for since Coach Milkowski is the brains behind the box.
But with Nelson and tb... they may be even BETTER!
Rough morning... mentally and physically. (at least for me)
We have definitely been running our bodies through the muck.
Physically our shoulders are pretty sore... decompression week has been no different than any other week aside from learning how to warm-up to 40% of your max when that is normally what you start with to warm-up.
Swings yesterday have completely cashed me out...
(not kidding, just holding onto the bar for jumping pull ups led them to go numb)
Mentally, aside from Syd, I think we are just a tad tired. 3months of a modified Sealfit since it was rare that any of us would complete the final section of the workout. Don't get us wrong... we did some days... just didn't more than did. Sealfit is designed to help create Mental Toughness. And through this summer I would say it definitely has. Many of us have seen what we are capable of doing, what we want to accomplish, and just how much we enjoy 'gettin at it'.
So today was a bit on the easier side for us.. and a good end to the decompression week.
400m run
work up to 40% max bench.
5-5-5 @ 40%50%60%
20 bench press @ 70%
75 jumping pull ups
800m carry @ 135#/95#
Untimed.
Val.
Syd.
Feidt.
tb.
Enjoy your Friday.
Thursday, August 2, 2012
WILD DAY...
Was a great WOD day today... from there... It went wild!!!
Warm-Up/Baseline
50 Low Row / ROM / Work up to 40% DL max
STRENGTH
5-5-5 DL (@40%-50%-60%)
STAMINA
5 Rnds, UT ~
3 DL (90% 1RM)
15 Box Jumps (BJ's as Feidt likes to call them) (24/20)
60s Farmers Carry (55#/35#)
WORK CAPACITY
3 Rnds for Time:
800m Run
50 Swings (70#/55#)
50 Wall Ball (20/12#)
Britt ~ 290# for Stamina / 1 Rnd in 10 Min
Val ~ 225# for Stamina / 43:29
Syd ~ Worked OHS ... made it to 155#!!!PR's all over this week / 36:09
Feidt ~ Worked some OHS with Syd then did the Stamina - DL (recovering from back injury) / 38:31
tb ~ 330# for Stamina / 49:38
Near the end as Val went to get food...Denny was feeling dizzy... Didn’t have a great breakfast… Dehydrated to say the least… Soon he passed out... It was crazy… Denny got a bunch of H2O and then some G2 back in the system and by the time we cleaned up… Everything back to normal… UNBELIEVABLE!
Warm-Up/Baseline
50 Low Row / ROM / Work up to 40% DL max
STRENGTH
5-5-5 DL (@40%-50%-60%)
STAMINA
5 Rnds, UT ~
3 DL (90% 1RM)
15 Box Jumps (BJ's as Feidt likes to call them) (24/20)
60s Farmers Carry (55#/35#)
WORK CAPACITY
3 Rnds for Time:
800m Run
50 Swings (70#/55#)
50 Wall Ball (20/12#)
Britt ~ 290# for Stamina / 1 Rnd in 10 Min
Val ~ 225# for Stamina / 43:29
Syd ~ Worked OHS ... made it to 155#!!!PR's all over this week / 36:09
Feidt ~ Worked some OHS with Syd then did the Stamina - DL (recovering from back injury) / 38:31
tb ~ 330# for Stamina / 49:38
Times will be posted tomorrow (forgot them at school) but SYD won the WC in blazing fashion, Feidt just behind him, then Val ... and a long way after... ME
THEN... we went to work on Val's Jump Boxes! Things are going to be COOL!!! Denny Nelson came and helped an those suckers are now looking WAAAAAYYYYYY better than what Val & I would have done... there is something to be said for PASSION & PROFESSIONALISM! And it matters!!! I could never build, cut & measure like Denny does...but these things really look good now...
Subscribe to:
Posts (Atom)