Wed. & Thurs.

Homecoming Week is busy...

Wed WOD
BENCH PRESS
Find/work to your 3RM
Find/work to your 10RM

OTM (on the minute) for 16 minutes:
odd = HSPU (3-6 reps)
even = C2B Pull Ups (3-8 reps)
* this is a "choose your own" WOD...If you need work on strength, work as strict as you can.  If you need coordination/balance/power, work your kipping HSPU and Pull Ups.  Get as many reps as you can within the design of what you are working on.

3RM / 10RM / HSPU & C2B
Feidt ~ 225# / 185# / 48 / 64 (purple bands for HSPU & Kipping Pull Ups)
Britt ~ 185# / 155# / 48 / 49 (parallettes for first 2 sets, no boxes)
Jacoby ~ X / 185# / 48 / 64
Maloney ~ X / 105# / 48 & 62 (purple band & mod HSPU)
tb ~ 255# / 205# / 33 & 44 (25#plates for HSPU w/ Kip & Strict C2B Pull Ups)

Thursday WOD
YOGA!!!

On a side note...Sounds like the NFL Officials are going to be back...BUMMER!

These guys were good!

GRIP IT or GRIPE

Today was quick and brutal...

Grip strength crucial today!

Brief warm-up on your own...Running, movement & mobility...

Then a HERO:

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

RANDY
For Time:
75 Power Snatches (75#/55#)

Rest as needed...

Like a G6 (300m Row modified to 30 KB Swings)
3 Rounds for Individual Times:
15 Burpees
30 KB Swings (55#/35#)
~ 3min REST b/t Rnds ~

Des ~ 6:37 (45#) / 2:17-2:28-2:29
El Tigre ~ 6:27 / 2:00-2:24-2:17
tb ~ 5:09 / 2:00-1:57-1:53

IMPRESSIVE

Must be Monday...

Squats again...

WOD

Work to a 3RM in Back Squat

3 x 10 Front Squat

EMOM for 10 min:
200m Run

Des ~ 155# / 85# / 200's 6-10 were just over time
Feidt ~ 245# / 165# / 200's 1-6 were in 60s...7-10 just over
Britt ~ 165# / 185# / 200's 31s for the first, 41s for last...slowest was around 45-49
El Tigre ~ 245# x 6 / 185# / just behind Britt
tb ~ 315# / 185# / lots behind El T

that EMOM of 200m is a tough one... did that a couple weeks ago and it was tough then as well...

Conditioning coming tomorrow!

GET STRONG!!!

It's Sunday...

Inspiration is where we look for it.
Almost a choice.  Sometimes a mistake.  Rarely, stumbled upon.
The paths you take in life lead you in various directions but when you come across something great you know it... you can feel it.

Those that inspire never stop progressing forward, building off of what they have from their past that has worked for the better, leaving behind what bombed and speaking in a way that will promote themselves, their methods in life, and give recognition to others.

Be somewhere great.
Get that feeling and grab hold.
It will be nothing but inspirational.

Flat Tire

That is how you felt after this WOD!  Great way to start the day!!!
Inspiring...

Warm-Up ~

3 Rnds ~ 3-5 Pull Ups, 10 OHS (45#), 5 Box Jumps, 10 Bar Sit Ups (Turkish Get-Up Style)

FLAT TIRE
AMRAP in 20 Min:
8 Hand Release Chest Slap Push Ups
8 C2B Pull Ups
8 Push Press (135#/95#)
8 Swings (70#/55#)

Val ~ 5 Rnds + 10 reps (purple band)
Feidt ~ 5 Rnds + 18 reps

Britt ~ 6 Rnds + 24 reps (115#)

El Tigre ~ 6 Rnds

Kate ~ 6 Rnds + 13 reps (green band, 65# / 45#)

Des ~ 5 Rnds + 16 reps (0 chest slap, purple band?, 65#, 35#)

STAN ~ 6 Rnds (unsure of wts... modified for injury prevention)

tb ~ 6 Rnds + 12 reps

Hangin'-a-Round

Getting the feel of these WOD's & Programing...
Wednesdays have been good days, and very sore days...

There is a definate strength component during this phase...
This will be good for all of us...It will change and adjust within the next 4-6 weeks...bear with it.

And GET STRONGER...Britt is!!!

1 RM Bench Press*
*set boxes to catch weight 1" above the chest
bar will not touch the chest...work for explosive force

Push Press
1 x 15-20
1 x Failure
* select a weight that you can do 15-20 reps...REST...then do a failure set at the same weight!

3 Rnds for Time:
5 Hang Power Cleans (185#/135#)
10 Ring/Bar Dips (as strict as possible)
5 Dead Hang Pull Ups

Desi ~ 85# / 15-x @ 65# / 5:20 (65#/purple for both)
Kate ~ 115# / 20-18 @ 65# / 5:07 (95#/purple for both)
Feidt ~ 225# / 17-12 @ 135# / 6:39 (155#)
Britt ~ 205# / 20-15 @ 115# / 6:11 (165#)
Jacob ~ X / X / On his own...left no time
tb ~ 275# / 20-16 @ 135# / 6:22 (185#)

Triceps were bombed after this WOD...

It is a different feeling doing these WOD's with a bit heavier weight, where you may have the wind, but don't have the strength.
Be open to these variables... Everything should not feel like a 5K run... Pure Volume (lots of reps) is not the only goal!
This is one variable that takes some time getting use to...less reps but more weight, and it still takes TIME!
We all want to be fast thru the WOD...but this is work on getting faster in recovery. Recovery systems at work...getting your strength back in a quicker time and not worrying about the lungs is a different feeling.

Keep up the great work!!!

Tuesday...Tough Day

The Seven

7 Rnds for Time:
7 HSPU
7 Thrusters (135# / 95#)
7 K2E
7 Deadlifts (245#/170#)
7 Burpees
7 Swings (70#/55#)
7 Pull Ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Salo ~ 19:19 / Spealler ~ 20:56 / Holmberg ~ 24:37

It should be an honor to do any of these HERO WOD's...These are our real heroes!!!

Sorry for the slight underestimation on time...this was brutal!!! The combination of strength and bodyweight were an unbelievable combination...

Val ~ 3 rnds @ 20:45
Desi ~ 4 rnds @ 32:00
Britt ~ 5 rnds @ 29:20
Jacob ~ 4 rnds+ thrusters @ 27:00 (225#DL)
Stan ~ 5.5 rnds @ 31:00 (85#Thr/155#DL)
tb ~ 48:50 Rx

After all this time..

you work hard, you spend hours at it (whatever it may be) the time will come for you to step up and the last thing on your mind should be the thought of waiting for the bottom to drop out....
Realize that having mental toughness is the deciding factor to make it happen.

You can prove it to them, but more importantly, prove it to your team and self.
As the end comes, those others will go home and say what could have been.
But your team and yourself will feel what you feel, hear what you hear, and the support you find in each other will be the ability to push through and grasp the mental toughness necessary to advance.

Embrace the breakthroughs.
Acknowledge the improvements.
Trust your Coaches.
Know that the ability to better yourself comes from the accepting that perfection doesn't exist.
It is a long, hard process that consists of countless reps, constant communication, and the understanding that service always comes before self.
Service to your team!

After all this time...
Time that you can never get back.
Time that you committed yourself to.
Make now be the time to have your expectations compliment the the hard work.
Accept nothing less from your team and yourself.

Together Everyone Achieves More.

Catching up from the Sat. WOD ~
Brief Warm-Up...
Then...Jackie-esq
100 SDLHP w/ KB (55#)
50 Thrusters (45#)
30 Pull Ups
REST...
AMRAP in 4 min:
2 Power Cleans
2 Front Squats
2 Jerks
(all @ 185#)

Ethan ~ 12:05 / 5 Rnds (95#)
Jacob ~ 10:10 / 2 Rnds @185 / 3 Rnds @ 135
tb ~ 10:28 / 5 Rnds (185#)

MONDAY...HERE WE GO!
Box Squat for 1RM
*Box to be set @ 1" below parallel
Front Squat 3x6
AMRAP in 10min:
2 Laps (260m)
30 Abmat Sit Ups

Val ~ 175# / 135-135 / 4 Rnds + 2 laps
Desi ~ 165# / 95-95-95 / 4 Rnds + 1 lap
Kate ~ 165# / 95-95-95 / 4 Rnds + 2 laps
Feidt ~ 245# / 185-185-185 /
Britt ~ 265# / 195-195-195 (x3) / 4 Rnds + 2 laps
Jacob ~
tb ~ 315# / 225-225-225 / 4 Rnds + 2 laps

First Win!!!

Val got her WIN last night!!!

After lots of hard work, time & dedication...teamwork wins out.
Believe in yourself, Trust one another, Know that you have earned the right to win!

Congrats to Val and the TEAM!!! Before I went out to the FB game I watched some of the play...What a difference from a couple of weeks ago...Looked like a whole different team... They were not intimidated, they were working together, talking, calling out shots...IT LOOKED AWESOME!!!

Today's WOD ~
Warm-Up
3 Rnds ~ 30 Single-Leg Jump Ropes (Rt & Lft), 10 Burpees
10 Arm Circles, 10 Arm Swings, 10 Up, Back & Overs
Burgener Warm-Up (45# x 4 Reps)

WOD
Snatch ~ 1RM
Clean & Jerk ~ 1RM

Get a PR today...One way or another...Find a way!

Kate & Desi ~ worked form for both exercises and were really going at it...GREAT WORK!!!
Britt ~ 165# (PR) / 215# (PR)
Feidt ~ 145# (PR) / ???
tb ~ 175# (PR) / 225#

Today was a good day! 
Pure strength days are tougher mentally when you are expecting to come into a WOD.  Come in expecting a met-con...burner...or endurance WOD and get stuck with Strength...Tough to adjust to! BUT that is one of the things about this routine...there is always the unexpected!  What I have really liked, come to realize, ENJOY, is this:
As long as the group/team is doing it...I WANT to do it as well!!!
Kate & Desi were perfect in this aspect...without missing a beat they went to work on TECHNIQUE with each other...hopefully we didn't ignore them completely and we were all better for the work!  Everyone got better!!!
Today was a good day!!!

WOD ~ Saturday @ 8:30am
With a BIG BLOG POST to follow!

Just what the Dr. Ordered...

Tired...Sore...Tight...Stressed...Run Down...

All a part of getting back in the "routine" of the School Year!
So...what is our routine?  This is the basic template:
Mon.-Tue-Wed = WOD's
Thur. = Rest/Yoga/Mobility/Active Recovery
Fri & Saturday = WOD's

HOWEVER...the GROUP is the GROUP, and if you are around (or if you check this blog), you will know when something changes.

Thanks to VAL for the Yoga this AM...
Yoga is trememdously different than stretching or working mobility...
It is unbelievable how much I begin to sweat and work out the kinks when we go thru a routine that Val does...No amount of stretching or mobility work does the same thing...

As people came in this AM everyone joined the "Yoga Pod" in the middle of the Wt. Room...Thru the general chatter, Val continued the routine and eventually everyone got focused...
Headstands, Binds, Balance, Bridges, and a Scorpion(?) by Britt

...ALL GREAT STUFF...

Screw Ball...

Back to the GRIND...
I was sore AND tired this AM...
and definitely not the only one!

These 3 days combined with this weekend have taken its toll...
Thursday ... Rest, Recovery, Yoga will be a GREAT time...

Baseline ~ 30 Jump Rope (single leg Rt & Left), 30 Jumping Jacks, 10 Hi Jack, Hi Jill, 10 Up Back & Over, 10 Arm Swings

2 Rnds ~ 10 GHD Sit Ups, 10 Paralette Push Ups, 10 Ring Rows

15 Min to establish a 3 RM in BENCH PRESS

Screw Ball
8 Rnds for Time:
8 Wall Ball (20/14)
8 Burpee Box Jumps (20")

Britt ~ 185# / 9:06
Feidt ~ 215# / 11:22
Jacob ~ 225# / 10:07
Kate ~ 115# / 11:44
Val ~ 115# / 11:35
Desi ~ 75# / 11:14
tb ~ 255# / 9:56

Way to go everyone!

Double Trouble

Todays workout is brought to you by the letter P...
As in PAIN!

We did two workouts today...Both needed skill and efficiency to be performed quickly.  The better your form was on Power Cleans, the more quickly you could move thru the workout...Same with D/U...It takes some skill, especially when you are fatigued and tired.

Everyone felt these wod's differently...Some were just tired...Britt's abs cramped up (swing/run combo)...I felt it in my calves (clean, D/U, Run combo).

Warm-Up ~ 
2 Rnds ~ 3 Pull Ups, 6 Push Ups, 9 Squats, 6 Pass Thrus, 3 Muscle Cleans
Then Clean Tech work...
1 x 8 ~ Muscle Clean (45#) / 2 x 6 Propulsions (add wt)

BLACK WIDOW
30-20-10 for time:
Power Clean (135#/95#)
Swings (55#/35#)

...REST AS NEEDED (5-8 min)...then perform the following...

5 Rnds for Time:
35 D/U
200m Run

Jacob ~ 10:47 / 8:07
Britt ~ 13:11 / 8:22 (impressive with about a 4 min Rest)
Val ~ 8:00 / 10:10
tb ~ 8:15 / 7:58

Next...

What is NEXT? 
Are you ready for ANYthing?
In the last month...WE have started the Fall Sports Season, Competed in our First Garage Games, Started School & Run the Tough Mudder (again)...

Could you...Would you...Run a 5K, Bike a 20 miler, Lift a Max Weight, Compete in a Triathlon, Duathlon, Kayak, Canoe, Paddle board the river...
Are you ready for ANYthing????

That is why we train...to be ready!!!  Right now the CF world is exploding with people that are actually planning/preparing for the CF games!  Their programs are VERY different from the average, but THEY are becoming the average b/c everyone wants to compete...

From what I have seen...We have done quite well for ourselves by "doing what we do!" We are always ready...always willing...and always able/capable!

SOOOO....What's NEXT???  Maybe nothing, but who knows...something could pop-up...Will you be confident and ready?

Monday 9.10.12
Warm-Up ~ 
1m Double Hop Jump Ropes
1m Singles
30s Rest
30s Left Foot Singles
30s Right Foot Singles
1m Alternating Feet (Bicycles)
30s Rest
50 D/U or 1m of D/U (whichever comes first)

Within 15 Min:
Find a 3 RM in Front Squat
...then...
Open 12.5
7 Min AMRAP (up ladder style)
3...6...9..12...etc (Score is TOTAL REPS)
Thrusters (100#/70#)
C2B Pull Ups

Val ~ 155# / 73 Reps
Kate ~ 115# / 67 Reps
Desi ~ 130# / 83 Reps
Jacob ~ 245# / 82 Reps
Britt ~ 225# / 82 Reps
Feidt ~ 225# / 67 Reps
tb ~ 225# / 76 Reps

Mudder 2012

This year the Tough Mudder was in Cascade, WI.
Held at the Highlands Sportsman's Club & Kennel...
This event was much different from our 1st TM for a few reasons:
#1 - WE were smarter on how we attacked the course
#2 - Relatively flat lands...No ski hills to be up, down, up, down, up, down, up, down...you get the idea.
#3 - Obstacles were set differently...
#4 - We had already done one (knew what to expect)

The thing that was NOT different:
OUR TEAM & CAMARADERIE!!!!

Once again this was a great event & day...
(Val should be writing this or edit this post, but I will give it my best) 
Everytime our ANYthing Once Crew/Family gets together, I am truly thankful.  Our group goes out and DOES!  We try things that individually maybe we would not...We encourage, promote, support, stand by, work through and enjoy things with each other.  These are memories that will last!  Friendships that will last... Relationships that will grow...

There are strength in numbers and there is fun with friends.  But we are MORE than just than... I cannot even explain it.  There is so much more to this group of people...We have many of the same values and thoughts on things, and yet; each of us challenges each other not only to be better, but in the way we live.  Each of us brings something special to the "family"... All are valued!  This is not the norm in this day & age and it is a shame.  Our group does this...And ANYone & everyone we bring into the group, whether it be for an event or just a get together, feels it.  They feel that this is something special!

Val had a Saturday VB tournament with her JV team, and missed the event (she was missed as well!!!).  Val brings an excitement and energy to everything she does. Heck, she originated this event for us!
Britt had some other obligations and was missed...he would have loved it...
Feidt was back and forth on going due to the fact that he would have had to try to get Val's registration (btw ~ we could have done it Feidt!) and did not come, but would have excelled at this thing...
Bertagnolski...well...who really knows...he's always "to busy!"

Ethan, Desi, Hepp & Bro (John), Syd & Buddy (Anthony), and I were all in!  Worked together and had a great day...
I skipped the electricity obstacles (as I always will)...and almost walked back down the "walk the plank" (that thing was high!) I thought I was the only one, until John said he was thinking the same thing.
Hepp conquered his fears of the Trench Warfare & Boa Constrictor (small tight spaces & H2O)!
We all survive the Arctic Enema (LOTS more ice this year...being the first couple waves of Day #1 and putting it near the front)...VERY COLD & NUMBING!!!
Ethan does not remember hitting the mud in Electroshock Therapy...Got "Shocked-Out" for a brief instant!
Syd & Desi are just mentally tough...No fear!  All have memories that will last...

On a side note:
TUTU's...may become the ANYthing Once "standard" for themes!

...Before & After...

WHAT are you thinking?

We yoga'd this AM...
I don't like starting conversations like this, but we need to talk.


It is a question.. nothing more than that.
And nothing too complex.  Simple.

Sometimes, simple is the hardest to explain.
So try.

Here is the scenario:

We are working to heaviest 3 rep max for split snatch.
~sound familiar.. this was not that long ago we were lining up to get this done.

So: think about what we have going on... what is it that gets you into that situation that allows you to start getting heavy.

Or, maxing out on squats, OHS, dead lift, cleans... any of it.  Running a mile as fast as possible or possibly what makes you go out and tackle more than 3 miles in one attempt?  How about attacking burpees like it may possibly be your new job if the current one doesn't work out... WHAT makes you get at it?!

We want to know.

Let us have it....
Seriously> reply in a message below.

I'll go.. I've been thinking about it since it was brought up for a post idea.
Its a feeling in the beginning.. you feel good.  real good.  and ready to go... so you go.
As you get heavier the mind can sometimes wander so at that point I rely on the words of others... what to adjust, reminders to push from the heals, dropping the hips or to explode... if others think I can do it then I can do it.  The only possible barricade in the way is the mind.
The best thing about lifting:  I love lifting... and it is much better to lift with friends in the morning to make you get heavier and to push yourself.  There is no better environment.
Just watched this video on Outlaw.
Is it a fear.. maybe but she is the ultimate!
Or... maybe it's the awesome feeling that comes with the PR... really, 3 in one day!
Either way.... getting a PR is great: HSPU/Strict Pull ups this season.

100 What?!

Still sore from Mondays WOD...
Feeling great!!!

So today...Warm-up on your own...
Val worked HSPU...
tb ran, 3 rnds Cindy, Paleo Chair 45 sec...
Jacoby did abs and talked...
Feidt stretched and moved...
Others were warming up as well...

The last 3 days have been taken from crossfit.com Mainsite!!!

This was a killer 3 day combo and the rest day is much needed!

WOD
100 Thrusters for Time (95#/65#)

Maloney ~ 13:29
Desi ~ ??
Britt ~ 12:40
Feidt ~ 12:42
Val ~ 9:13 (rocked it)
Jacoby ~ 12:??
tb ~ 11:42

Don't forget to write your time down...good for people to see and for the record!

Yoga tomorrow.  It will be good.... Promise.

First Day & The Day After...

How can you have a First Day "& The Day After...
Well, if you are in the "schooling" buisness...This is the First Day!!!

If you are a Rapids WODer...This is "The Day After"...
Yesterday was one of the more grueling WOD's we have done in a while...
Almost 2 miles worth of running with 203...yes 203 reps of Back Squats!!!
Sore (in a good way)...

We are going to try to get started a bit earlier this year...
5:45 will begin warm-up activities...Warm-up will be on your own...
Figure things out that you want to improve on and get better at...then do them!
WOD will begin at 6am...6:05 at latest!  We will work on getting everyone out a bit earlier...
We will still be doing a couple of days of Strength & Oly Lifts as we progress...FOCUS and get better at these!

I will only list the WOD (strength and met-con types)...Warm-ups will not generally be listed...

WOD
3 Rnds for Time:
15 C2B Pull Ups
20 Burpees
15 SDLHP (95#/65#)

Britt ~ 12:34
Desi ~ 14:11 (green band)
Hansen ~ 13:05
Jacoby ~ 13:54
tb ~ 12:07
ALL UNDER 15 min...OUTSTANDING!!!

HAVE A GREAT FIRST DAY!!!

Labor Day...A Hero @ Work!

On this Labor Day, let's celebrate a HERO!!!

Travis Manion (07.04.29)

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

This WOD will not be easy!!! DO NOT scale unless absolutely necessary (injury is only reasoning here...too many reps, go slower & break it up...too heavy, you have not been working hard enough...pay the price) Doing what Travis did was not easy either...but as he says, "If not me, then who?" 

Manion

07 Rnds for Time:

400m Run

29 Back Squats (135#/95#)

RESULTS (Posted post WOD)

Jacoby ~ DNF

Val ~ 48:20

Britt ~ 46:06

Hepp ~ DNF

tb ~ 42:37

Waupun Crew

Could not get into the weight room...so...
Warm-Up ~
Run to park monkey bars
Tabata Flutterkicks & Plank
Run back to house
WOD
4 Rnds:
30# DB Farmers Walk,
29 Sqts w/ Nephew piggybacked (65#)
800m Run

Desi ~ No time...Finished!!
Mom & Dara ~ modified as needed!
AWESOME WORK PEOPLE!!!
Makin' it work with whatever you have...great job!

THE SURVIVORS

Simply Awesome!!!

As the world turns

I was greeted by a mild morning breeze flowing through the trees this morning.  Our activities align and it reminds us how special fall is.  Whether its football, the buzz knowing students will return, or thoughts of sitting on the duck marsh as the fog lifts into the morning sun.  A sacred time for all needing much thought and reflection.

Jacoby and I were present this morning and had some good conversation.  We performed the RED wod tb posted on the board yesterday.

RED

5 Rnds (working to as heavy as possible)

1 Pwr Clean

1 Hang Sqt Clean

1  Squat Clean

(Perform the three reps as a set, touch and go.  Rest as needed between rounds)

Then...

3 RFT

10 pwr clean (70% of max wt above)

25 HR Pushups

Jacob (failed at 205) 9:40 @ 135#

Britt (failed at 205) 7:36 @ 135#

LIVE SIMPLY

I wore my Live Simply shirt last night.  It has a picture of a bear with a salmon in it's mouth.  Jacob just showered and stopped back in the weight room wearing his.  His has a picture of a guitar with one string.  MAKE THE ONE STRING SING!!!  Live simply.