The LAST Day...

Dec. 31st...The LAST Day of the year... Final WOD of 2012! 
You will get it...There is a theme here...

Warm-Up for 12 Min: (to include but not limited to...)
20 Air Squats, 20 Lunges, 12 Lunge Jumps, 12 Jumping Air Squats
20 Push Ups, 12 Bench Press

Last Day WOD
For Time:
800m Run (Buy-In)
20 Burpees
12 Deadlift (135#/95#)

20 Burpees
12 Power Cleans

20 Burpees
12 Front Squats

20 Burpees
12 Push Jerk

20 Burpees
800m Run (Cash-Out)

Val ~ 23:35
Feidt ~ 24:35
Krommy ~ 23:23
tb ~ 24:40

Great way to end a good year...
New Year always brings on some reflection time...what do you want out of this New Year, what are your big goals, bucket list stuff (if you will), what do you want to accomplish, anything you want to change/improve in your life...

Reflect...think it through...make a plan...TELL YOUR CLOSEST 5 Friends (or post to our blog)...

BUT nothing hasty that you cannot strive for...the businesses make a mint this time of year on people that WANT, but have no FOLLOW THROUGH...

WE (A.O.) are here for support!

BTW ~ You are all leaders (whether you know it or not)...
You should read the post below (Val's Sunday Post)

Sunday Post.

The Definition:
A constant spirit of discontent based on the theory that when evaluating things they question: 'There must be a better way...' and they, then work to find that better way.

A leader.  

Qualities we look toward in another that we believe in, trust, admire, and strive to meet.  Expectations.  Values. We see these individuals as the every day people they are, with a 'notch' above the rest that allow us to want to work with them, learn from them.

Leaders shine in their certain area of expertise... and some have this quality to lead in all they do.

But to lead, one must have followers... 

To follow, another must believe what they are doing has meaning or defines an outcome of possibility, growth, achievement.

Sometimes to follow is simply a choice, but this choice of one individual to follow is the ultimate.
This one person sets the path for the others..

What do you strive for in a leader?

What qualities and values do you see in others you admire?

We sometimes set these people above the bar, they exist in a way that we ignore the faults they may have in order to highlight the qualities we admire....
We need to remember~ the best thing about a leader are the lessons we learn from the mistakes they make.  Most leaders never make a mistake twice and learn quickly how to adjust prior to new decisions on what may happen in order to anticipate what will...

SO what will happen when you find those qualities in yourself?
What are you going to make happen that you know will impact others in a positive way?
How can those decisions you make influence those around you?  What kind of impact do you want to make?

New Years is coming... what do you want out of 2013.

Saturday...

Awesome Saturday...
I think I've got a breakdown for the Whole30 start: Week 1.  Getting that out on a page for you to connect on if you are interested..... if you aren't then don't go there... whatever.

We did the second 12 days of Xmas... It was the 2nd for Feidt and I.  The 3rd for Krommy.
Die-hard.. that is what he is!

We had to switch one exercise because of the indoor soccer games... hmmm... bet that type of facility would go over well in Rapids: astro turf and a double field for not only indoor soccer but flag football, lacrosse, camps, sport court for volleyball and basketball... OMGoodness WE SHOULD DO THIS.  What is it.. a pole shed with awesome-ness and we have the space: behind the hockey building!  WHO DO I NEED TO CALL?!... What do you think?  Seriously, What do you think?!

Alright, that brainstorm it over:

2nd 12 days from earlier this week:
1 C&J 135/95
2 SDLHP
3 AirSquats
4 PullUps
5 PushUps HR
6 Deadlift
7 BoxJump 24/20
8 Burpees
9 Swings 55/35
10 BallSlams 20/16... the switch.
11 PikeSitUps
12 FrontSquats

Feidt: 26:19
Krommy: 25:59
Val: 24:19
This was fun... you just kept going and the alternating mix with the exercises was a perfect compliment to just continue to the next.  Fun stuff, just fun, lotsa fun, pretty much not going to be the funnest thing we do today since tonight is going to be even more fun.

Gotta run... Joni and I are picking out our outfits!
By the way.. we are starting something on Fridays:  Hand Stand Fridays!  Get on it people it starts the 4th!

Thursday WOD?!

Thursday WOD...over break you get your workouts in when you can.
Krommy is back for his second WOD over break...It is great to see him and hear how he is doing at Rib Lake.  He has his own "crew" going there and things are picking up with him.  Now he even has some of the faculty asking about it...getting interested!  That is how it all gets started...Doing the things you love and are passionate about, and soon you have a bunch of people going along.

Toughest part of the day was figuring out which workout to perform...
After much deliberation and indecision... it was decided to do:

2 Rnds for Time:
50 Pull Ups
75 Pike Sit Ups
50 OHS (75# / 55#)
75 D/U (300 singles)

Krommy ~ 38:58
Hepp ~ 42:13
Drake ~ 39:42 (green band/45#/300 singles)
Whipple ~ 43:55 (singles)
Hutch ~ 43:00 (singles)
Lil' Whip ~ 44:40 (green/45#/singles)
tb ~ 29:56

Another 12 Days!!!

Here we go again!!!!

Another 12 Days of Christmas...

1 Clean & Jerk* (135#95#)
2 SDLHP*
3 Air Squats
4 Pull Ups
5 HR Push Ups
6 Deadlifts*
7 Box Jumps
8 Burpees
9 KB Swings (55#/35#)
10 Wall Balls
11 Pike Sit Ups
12 Front Squats*
*use one bar for all these exercises...weight should remain the same. Bar should rest on ground.

Wimme ~ 34:49 (100#)
Jacbo Wefel ~ 30:15
Wendt ~ 44:20 (strained his back and finished)
Whipple ~ 35:39
McMahon ~ 36:39
tb 27:34

Good opportunity to get better with the TEAM!  Sometimes we need to put away what is best for ourselves and work with everyone...do what the group is doing!  Great to see these guys "fighting, pushing, encouraging" each other all the way through this WOD!!!

CHRISTmas Eve AM

Not a bad turnout for Dec. 24th!!!

Buy-In: 15 Burpees

10 Min ~ Clean & Jerk form & tech. work
Burgener Style Warm-Up / Shrugs / Upright Rows / Muscle Cleans / Front Squats / Press / Hang Cleans

EMOM for 7 Minutes:
2 Clean & Jerks (Heavy ~ approx 75% of 1RM)

For Time:
21 Clean & Jerk (95# / 65#)
9 T2B
15 C & J
15 T2B
9 C & J
21 T2B

Syd ~ 115# / 10:18 (first WOD in a while...nice work)
Feidt ~ 165# / 8:57
Rickaby ~ 175# / 11:40
B.Garski ~ 95# / 13:00
Boetcher ~ 115# / 12:17 (75#)
Marg ~ 115# / 11:00 (75#)
McMahon ~ 165# / 10:43
Haley ~ 65# / 12:17 (65#)
Drake ~ 75# / 11:21 (65#)
tb ~ 175# / 6:17
Jacob W / Elliott / Heiman ~ did the WOD & went AWOL

Great job to all!  Tough to get-up and get better over break, but these guys did! Making a difference!
Wednesday & Thursday 9-10:30
Wednesday WOD = 12 Days of Christmas WOD for all student-athletes that are in!

12 Days... 2012!

The world did not end
(thanks for getting everyone excited Mayans!)...

Now that everyone is still alive...we wanted to continue to keep everyone healthy (& happy)...

12 Days of Christmas (2012 version)
Performed like the song (1, 2-1, 3-2-1, etc until 12-11-...3-2-1):
1 Volleyball Court Suicide (Half & Back, Full & Back)
2 Wall Crawl*
3 Somersaults (Fwd or Bkwd)
4 C2B Pull Ups
5 Alt. Pistols (every rep is one)
6 Burpee Box Jump-Overs
7 2 Cnt. Grasshoppers (Mnt. Climbers)
8 OH Plate Lungesteps (45#/35#)
9 4-Cnt. Flutterkicks
10 Wall Balls
11 D/U
12 DB Manmakers

*Start in Push Up position on ground with feet flat against wall, walk hands toward wall and feet up the wall until you have your chest against the wall, then walk them back down to push up positon (have not found a good video of this yet)

HUGE Turnout! It was great to see everyone working and pushing thru!
Britt ~ 38:38
STAN ~ 38:45
Des ~ 44:25 (no band for pull ups!!! AWESOME!)
SimO ~ 41:20
Krommy ~ 43:26 (good to see him back!  he has his own "crew" starting @ Rip Lake)
Feidt ~ 43:12
Joni ~ 51:46
Cade Stan ~ 76:45 (3rd grade...amazing)
Austin Stan ~ 75:20 (6th grade...already looks better than his DAD!)
Hepp ~ ???
Maddie ~ 50:15 (3rd grade...awesome)
Ali ~ 50:15 (6th grade...great big sis!)
Nate ~ 39:35 (7th grade)
Drake ~ 41:23 (Birthday Boy...13!)
Val ~ 42:57
Kate ~ 42:56
E ~ Started with Joni somewhere in the middle and got sweaty!!!
tb ~ 46:58

We start a lot of things every year... and sometimes they continue for a few years but eventually everything runs it's course and we need to adjust.
Sometimes there are a few things that we have defined as something more, WE call them Traditions.

12 days has become an ANYthingOnce Tradition for us....
THE BEST PARTs: The Kids that bust their butts... even on their birthday...way to go gang!  The morning drive to make it to the weight room for go-time! Or the fact that some have put off leaving for destinations until they have completed the task!  Pretty sure I even heard a call out this morning from the youth group when a task was almost skipped by a fellow wodder.... Accountability and PositivePeerPressure!

Constantly reassures me why being here is so much more...

Where do you find people that just 'get it'.  People that make friendship feel like family.

We listed our favorites of 2012 so far last night.. all of our memories had each other in them..

One Day...

Take it how you want...
One Day of a snow day...
One Day of school left...
One Day till 12 Days of Christmas WOD...

You name it...There is always just one day...
Life is a string of ONE DAYS...this is what makes up your life!
Live each day, not as if it was your last, but live each day to the fullest!
It starts with YOU! How is your attitude? When you get up in the morning do you take the time to start right...get right...be ready for the day? The things you say to yourself everyday are the way you present yourself to the world! 
BE WORTH LISTENING TO!

Don't let "negative" bring you down!  Everyday, there are going to be situations (people, surroundings, environment, etc.) that you cannot control that can get you down.  Avoid these as much as possible, and when you cannot...keep as positive an attitude as will be allowed.  Get back to positive as soon as you can get away/out of the predicament.  

Surround yourself with people that make you better. Know who you can goto to get a positive push...do they know they are the people that make you better? Maybe you should tell them...

WOD 12.21.12 (the world is still here BTW)

Baseline:
3 Rnds (no time) ~ 25 Sit Ups, 15 Back Extension

Agility/Endurance ~ 60sec of 10m Shuttle Run (accross is 1, back is 2, etc)

AMRAP in 10m:
30 D/U
15 Power Snatch (75#/55#)

El Tigre ~ 22 / 5+30
Feidt ~ 19 / 4
Des ~ 20 / 3+37
Britt ~ 22 / 4+37
SimO ~ 21 / 3+30 ??
tb ~ 20 / 5+24
STAN ~ X / 4+rope (90singles/75# Thrusters)
Val ~ 20 / 4+35

Want a positive push...
Start out Christmas Break positive...

Tomorrow (One Day Away):

12 Days of Christmas WOD

8:30 Set-Up/Warm-Up

9am Start

Cluster Bomb

Baseline:
20 RM Back Squat

WOD ~ Cluster Bomb
2 Laps (250m Run approx)
1 Cluster Complex
2 Laps
2 Cluster Complex
2 Laps
3 Cluster Complex
2 Laps
4 Cluster Complex
2 Laps
5 Cluster Complex

1 Rep Cluster Complex = 1 Deadlift, 1 Power Clean, 1 Squat Clean Thruster

Bertag ~ 185# / 12:39 (135#)
Britt ~ 185# / 12:07 (125#)
Feidt ~ 185# / 14:14 (135#)
Des ~ 95# / 13:45 (75#)
Val ~ 135#? / 13:03 (95#?)
Kate ~ 95# / 11:12 (75#)
Simo ~ 135# / 13:06 (135#)
STAN ~ XX / 12:00 (75#)
tb ~ 185# / 13:05 (135#)

Heros...

Sandy Hook Heroes
taken from Crossfit Springfield...
Jeremy Mhire is a co-owner of this place...
Like most of the crossfit gyms we look at, he has great thought process and great programing!

This one was no different!!!

Warm-Up:
Tabata Mash Up:
Backwards Run & Push Ups



Sandy Hook Heroes 
For Time:
26 Power Cleans (155#/105#)
26 Dips
26 SDLHP (95#/75#)
26 Front Squats (95#/75#)
26 C2B Pull Ups
26 Wall Balls
26 Burpee Box Jump-Overs (24"/20")






El Tigre ~ 18:35
Britt ~ 20:08 (135 clean)
Des ~ 22:55 (purple dips&pull ups / 55#SDLHP)
SimO ~ 23:15 (135# / Purple)
tb ~ 20:18



Never forget is to cliche...time passes and we do forget, put things in the past... It is human nature. 
It's not that we should never forget, it is the fact that we must live each day remembering to BE GOOD / DO GOOD! Live your life right...never let the negative/evil overcome you so much that you are in despair!
As Jeremy put it in his WOD blog for the day:
Romans 12:21 ~ "Do not be conquered by evil, but conquer evil with good."

Only 2 Rounds!?

Warm-Up:
Tabata Mash Up ~ Running & Air Squats

2 Rnds for Time:
100 D/U
25 Alt. Single-Arm KB Snatches (55#/35# / Rt = 1, Lft = 2, Rt = 3)
25 HR Push Ups
25 Pull Ups
15 HSPU
15 Burpees
25 T2B
25 KB Swings (55#/35#)

Britt ~ 1 Rnd + 100 D/U ~ 26 Min
Val ~ 1 Rnd + 25 Snatches ~ 25:59
Kate ~ 33:28 (300 singles/ 30# snatch / HSPU -box / K2E)
Des ~ 33:15 (Purple / K2E / 25# snatch)
Feidt ~ 40:23
STAN ~ 42:22 (35#)
tb ~ 35:50

WOW!

12 Days of Christmas Saturday

8:30 prep/warm-up...9am Start!!!

So... what are we doing?

I remember why I like Saturday Wods: it reminds me of summer.
Our start time is never when we start.  We work hard together and we have a bit of lax after to stretch and just review what we did, what worked for us better, or just talk about things... we see each other the most but sometimes we get so caught up in work, in sports, in life, we forget to just stop and talk about the now, at this moment, what we just did and how we did it.

of course... without us getting tb's text early enough Jacob had CrossfitHardcore up in an instant and it was decided:
Pursuing a Goal.
3rnds 4 time
20- KBswings 55/70
40- PushPress 55/75
60- AirSquats
7- Alt. Grip PullUps (subst for 1 ropeclimb)

Jacob- 17:34 Rx
Des- 20:24 purple
Britt- slowed at 2rnd.... letting the new 'eyes' adjust means slowing down a bit
Schmitty- 18:04 55/55/purple
Ethan- 23:34 55/75/green
Kate- 18:30 45/55/purple
Val- 18:02 Rx

nice work.

Spent some time reading about what is going on in the nation today.  Updating the news from a variety of sources... after the radio information yesterday (which was WRONG) and what the real information may be today in the reports, it is hard to trust the facts the media states sometimes.
What I do know is that I am proud to be a public educator, amazed by the actions those in my field do for children, their peers, and their community, grateful to know what we enlisted in an all or nothing career by choice.... we know that no number could ever define the severity of an event, even the thought is devastating enough.  May Newtown and it's families find peace from this painful tragedy.

G2 - OH

Friday...Fun times

Warm-Up on your Own

21-18-15-12-9-6-3
Plate Ground-2-Overhead* (45#/25#)
5 Burpees + 30 D/U
* cannot perform swings...plate must travel in as straight a line as possible from ground-2-overhead!

El Tigre ~ (55#) ~ 11:47
Feidt ~ (55#) ~ 19:12
Simo ~ (45#) ~ 16:37
Kate ~ (25#) ~ ??
Des ~ (25#) ~ 13:27

tb ~ tabata:
Squats~17-15-16-16-16-16-16-16 (128)
Push Ups~12-12-12-10-8-8-8-8 (78)

Saturday WOD ~ 8:30 AM for those interested...

twELVEN

Elf Name
If you preffer the Hobbit style Elves...

Although I preffer Buddy:

Warm-Up ~ Tabata Mash-Up: K2E & Squats

In 12 Minutes establish a 1RM in Push Press.

12 Min AMRAP:
12 SDLHP (75# / 55#)
12 Push Press (75# / 55#)

Des ~ 115# / 6rnds +18
Red ~ form & reps / 5rnds + 12 (45#)
Simon ~ 165# / 7rnds
Britt ~ 195# / 7rns + 3
Val ~ 135# / 9rnds
Feidt ~ 195# / 7rnds + 16
tb ~ 195# / 8rnds + 6

Tuesday on Wednesday = Kate ~ 22:25

KetchUP

"I am going to catch you!"

Arrogance...cockiness...pretentious...egotistical ?!?!?!?!
Mabye so... Maybe none of the above...
Depends on the individual saying them & depends how you take it!

Scary/Intimidating words when they are directed at you...
Some people choose to use these words as motivation...
Some people choose to crumble if these words get directed at them...

In any case...it is the fact that you can CHOOSE. 
Know that in THIS group...NO ONE is calling someone out b/c of arrogance (IMO).
If crossfit/WOD's do ANYthing for you...It should be this... CONFIDENCE in yourself! Overcoming fears and trying new things!  Words cannot change who YOU are or HOW you act!

Be better than yourself, be better than you were yesterday...that is all you have to worry about! But when you start to be better, others are going to use you as their motivator as well..."I am going to catch you!"

Baseline ~
10 Push Ups
10
10 Thrusters
20 Standing Lunges

For Time ~ 10 DB Manmakers*
1 Manmaker = Push Up, Rt Arm Row, Push Up, Left Arm Row, Squat Clean Thruster, Lunge Lft Leg, Lunge Rt Leg...begin #2

KetchUP!
21-18-15-12-9-6 For Time:
Hand Release Push Ups
Swings (55#/35#)
Wall Ball
Supine Pull Ups (Supine Row)
Walking OH Plate Lunge (45#/25#)

Val ~ 15:40 (thru 15)
Bertag ~ 24:50
Simon ~ 25:58
Feidt ~ 26:23
Des ~ 26:36
Red ~ 27:38 (thru 15)
Britt ~ 27:39
STAN ~ 23:45 (35# swing / 25# Lunge)
tb ~ 24:22

ShredFest Elite 1&2

Taken from Ozark Mountain ShredFest...sort of...
Here is the page of the first 3 WOD's...We just performed #1 & #2 & did not put the cap on the WOD!


Baseline:
Tabata Mash-Up: Push Ups & Pike Sit Ups

Warm-Up ~ 
Burgener Warm-Up
3 x 5 ~ Tap-n-go Cleans (increase wt 10-20# each set) take some rest b/t sets

ShredFest WOD #1 & #2
In 6 min...establish a 1 RM Clean...
@ the 6min mark continue with:
4 Rnds for Time:
4 Cleans (205#/125#)
8 Box Jumps (30/24)
12 Pull Ups

Kate ~ 115# / 18:08 (95/Puprle)Des ~ 125# / 17:25 (95/purple)
El Tigre ~ 205# / 18:04 Rx
Britt ~ 225# / 20:56 (185#)
Feidt ~ 205# / 17:49 (185#)
Val ~ 160# / 16:37 Rx
Simon ~ 200# / 20:11 (175# - 1 / 155# - 3)
tb ~ 235# / 16:07 Rx

Deadlifts?!

Baseline:
OTM for 6 Min:
3 Power Cleans
3 Front Squats
3 Jerks
* Choose your weight...

3-5 Rnds For Time:
30 Wall Balls
25 Hand Release Push Ups
20 Pull Ups
* If you complete the 3 Rnds in under 12:00...continue with the 4th Rnd!
**If you complete the 4th Rnd in under 16:00...continue with the 5th Rnd for total time!

El T ~ 18:28
Kate ~ 26:30 (4 Rnds + purple band) / 3 Rnds approx 16 min
Feidt ~ 15:47
Des ~ 15:28 (purple band) & did an extra RND w/ Kate...great teammate
Val ~ 15:21
Britt ~ 14:56
tb ~ 13:54

Couple of Items worth mentioning...

UW-OSHKOSH Titans Football in the "Final Four" vs. St. Thomas
@ St. Thomas = Road Trip Tomorrow

Crossfit Games Open Announced...link
Get Ready!!! We need to have some people entering...
If you want to do the Open WOD's...You need to enter!!!
No "Just seeing how I would have done!"
You are either IN or OUT

ANYthing Once!

Elizabeth

Time for a STORM (or just a girl)...whichever why you look at it it was destructive!

Warm-Up and Flex (on your own)

In 12 Minutes Establish a 1RM in Ground-to-Shoulder (Clean)

Then...

Elizabeth
21-15-9
Squat Clean (135#/95#)
Ring Dips (Dips)

Lil Red ~ Work Hang Cleans / 17:43 (65# HSC & purple)
Simon ~ 195 / 11:10 (115# / purple)
Feidt ~ 215 / 10:45
El T ~ 215 / 10:25
Des ~ 135!!! / 15:30 (Rx #...so proud of you! & purple band)
Kate ~ 130!!! / 14:25 (Rx #...Awesome work...stronger than you think & purple band)
Britt ~ 225 / 12:31
tb ~ 225 / 10:25

Good stuff today people!  Des & Kate BOTH went for it with the Rx weight of 95#...It was great to see! Bertag went thru a "strength" workout without complaining...also great to see!
Keep up the good work

SAVE-THE-DATE

12 Days of Christmas is scheduled for Saturday, Dec. 22nd!!!

Time to be determined...AM sometime!

Don't let your meatloaf

Another good day...

Baseline:
5-10 Min of Dynamic Stretching (work out the tight spots)

WOD ~ Don't let your Meatloaf
4 Rnds of Intervals + 2 Min AMRAP (22 Min Running Clock)
5 Minute Interval of 400m Run + 40 D/U (remaining time is rest)
Record EACH interval separately...
@ the 20 Min Mark, perform 2 Minutes of Max Rep Swings (70# / 55#)

Britt ~ 1:57 / 1:54 / 1:59 / 2:05 / 22
Val ~ 2:30 / 2:33 / 2:43 / 2:55 / 32
El T ~ 1:49 / 2:00 / 2:07 / 2:04 / 45 (55#)
Simon ~ 2:59 / 4:00* / 2:27 / 2:47 / 30 (*switched ropes)
Lil Red ~ 3:50 / 2:50 / 2:47 / 2:42 / 25 (35# & 60 Singles)
Des ~ 2:32 / 2:28 / 2:33 / 2:25 / 28
tb ~ 2:03 / 1:57 / 2:07 / 2:08 / 35 

3 x 10 Minutes

Baseline:
EMOM for 10 Minutes:
1 Rnd Snatch Complex
(1xSnatch-Grip DL, 1xHang Power Snatch, 1xSquat Snatch @ approximatly 75% 1RM Snatch)

WOD
AMRAP in 10 Minutes:
10 Snatches (95# / 65#)
10 Hand Release Push Ups

Immediatly followed by
1, 2, 3, ... 8, 9, 10 Reps for Time:
Thruster (95#, 65#)
Bar-Facing Burpees

El Tigre ~ 7+4reps / 15:35
Des ~ 4+7reps / 17:45
Tyler A ~ Form / 16:30
Feidt ~ 6 Rnds / 16:51
Simon ~ 5+2reps / 15:00
Britt ~ 5+6reps / 19:40
Val ~ 6+11reps / 5min thru 5 rnds (work)
tb ~ 7 Rnds / 18:33

Just Awesome!

We get to do lots of great things, everyday.

This day was one of my favorite days.

Not only do we get to look like this...

But then we feel like this...

This was the best way to celebrate.

Good Work everyone.