Out with the...

...FILTHY

What?!
Last day of 2013 and we are doing what????

That's right folks...Filthy 50!!! Time to get a little dirty.

Warm-Up on your own...

FILTHY 50
50 Reps of Each For Time:
Box Jumps (24/20 ~ Games Standards)
Jumping Pull Ups (bar to mid-forearm when standing)
KBS (35#/25#)
Walking Lunge Steps
TTB
Push Press (45#/35#)
Hip Extensions
Wall Balls (20#/14#)
Burpees
D/U

Val ~ 24:51
Feidt ~ 26:20
Drake ~ 29:48 (singles)
Wendt ~ 30:40 (singles)
tb ~ 29:40

Check back tomorrow for a GREAT New Years post!!!

What will YOU be accomplishing in 2014?!?!?!?

Who is this Elizabeth?

Warm-Up ~
EMOM for 4 min:
5 Thrusters (75#/45#)
5 Pull Ups
5 Burpees

ELIZABETH
21-15-9
Squat Cleans (135#/95#)
Ring Dips

SNATCH
work to a heavy one-rep


Lil Wendt ~ 12:00 (65# / Chair Dips)
Moon ~ 10:05 (95# / Chair Dips)
Cameron F ~ 10:50 (45# / Chair Dips)
Drake ~ 11:00 (95# / Chair Dips)

Feidt ~ 9:58 / 155#
Val ~ 11:10 / Shoulder Mobility
tb ~ 10:07 / 175#

Organized Chaos

Lots of people in the weight room today...

Great to see everyone working on themselves and bringing in others.

Getting better physically, ALWAYS gets you better mentally and spiritually...
Think: SPARTAN Mentality (Healthy Body, Healthy Mind!)

Fridays WOD:

13.1 ish
AMRAP in 17 Min:
40 Bar-Over-Burpees
30 Snatches (75#/45#)
30 Bar-Over-Burpees
30 Snatches (135#/75#)
20 Bar-Over-Burpees
30 Snatches (165#/100#)
10 Bar-Over-Burpees
Max Snatch Reps (210#/120#)

Drake ~ 145 Reps (15 Burpees after 75#)
Val ~ 150 Reps (20 Burpees after 75#)
tb ~ 150 Reps (20 Burpees after 135#)

Des & Felkers did YESTERDAY's WOD with Thrusters rather than Squat Cleans

Des ~ 65# & 5-5-5-5-5-3-3-3-3-3 / 45# Squats
Jed ~ 45# & 5-5-3-3-3-3-3-3-3-3 / 65# Squats
Hannah ~ 15# & 3-5 Pull Ups / 15# Squats
Logan ~ White Bar for Form & ?? Pull Ups / Form for Squats (White Bar)
Ann ~ 10# DB & ?? Pull Ups / 15# Squats

Other Notables in wt. room (Just getting better):
Frank Vruwink
Vince Mancuso
Jona (Anderson) Mancuso
Ashley Steltenpohl
Grace Sydorowicz
& Witter stopped in before the BIG GAME!!!

Got 10 Minutes?

We have got a WOD for you!!!!!

Warm-Up as you wish...

EMOM for 10 min:
3 Squat Cleans + C2B Pull Ups (or scale to your ability)
* 3-7 would be reps for the Pull Ups...You must begin every minute with the SC
* If you are good @ Sqt-Cleans, choose lighter and work Pull Ups, If you need work on Sqt-Cleans, pick a tougher wt. and less Pull Ups...WORK IT!!!

REST 10 Min

EMOM for 10 min:
odd ~ 10 Back Squats
even ~ 5 Front Squats
* use the same weight for both squats, choose a weight that will be taxing (but doable) for you

Drake ~ 95# for Sqt-Cl & 5-5-5-5-5-5-5-5-5-5 Pull Ups / 95# for Sqt Combo
Tia ~ 65# for Sqt-Cl & 5-5-5-5-5-5-5-5-5-5 Pull Ups / 45# for Sqt Combo
Syd ~ 135# Sqt-Cl & 3-3-3-3-3-3-3-3-3-3 Pull Ups / 135# for Squat Combo
Val ~ 95# Sqt-Cl & 5-5-5-5-5-5-5-5-5-5 / 95# for Squat Combo
tb ~ 155 Sqt-Clean & 7-7-7-7-7-3-5-5-5-8 C2B / 155# for Squat Combo

Boys Basketball will be in the Sentry Classic Tomorrow and Saturday...
Friday - Gametime is NOON
Saturday - Gametime is 1:45

Hockey is in the Chippewa Falls Tourny as well on both days...
Friday - Gametime is 7pm
Saturday is unknown

FRIDAY WOD will be @ 9:30 and we can leave from LHS to goto the BB game if anyone is interested!

Christmas WOD

Warm-Up ~ Run / Mobility

Front Squat
1 RM

Satan's Whiskers (previous check HERE)
3 RFT ~
10 C2B Pull
10 Front Squat (165#/115#)
10 Burpees

Huch ~ 6:50 @ 135#
Li'l Wendt ~ 135# (3) / 8:51 @ 75#
Drake ~ 155# (3) / 7:40 @ 95#)
Wood ~ 165# / 7:40ish @ 95#
Feidt ~ 235# / 7:04 @ 145#
Val ~ 175# / 8:34 @ 115#
tb ~ 265# / 6:47 @ 165#
* All taken from the ground

2013 - 12 days of Christmas

2 versions:

Newbies & Young 'uns
#1 -
1 Stairlap
2 Wall Crawl
3 Burpees
4 4-ct Flutterkicks
5 Air Squats
6 Lunge Step
7 HRPU
8 Pull Ups
9 Deck Squats
10 Box Jumps
11 Pike Sit-Ups
12 Jumping Jax
Hannah- 35:25
KF- 35:25
MF-35:25
Joni- 37:56
Ali- 37:55
Ann- 37:56
Sophie- 38:30
Kaylin- 48:44
Steve- 48:44 - pretty awesome seeing Steve and Kaylin go; those girls just grin and go, super tough

COMPLEXicated Group
#2 -
1 Stairlap
2 Turkish Get-Ups (45#BB / or wt you choose)
3 Wall Crawls
4 Inverted Burpees
5 Wallpees (wall ball + burpee)
6 Frog Complex (95# / 45#)
7 K2E
8 1 arm KB snatch (Rt=1, Lft=2, etc / 55# / 35#)
9 Burpee BoxJumps (any box you can find)
10 Burpee Pull Ups
11 T2B
12 Jumping Lunges

Jed- 51:25
Des- 1:17:25
Wendt- 1:26:45
Krom-1:30:29
Feidt- 1:21:55
Val- 1: 24:--
Maloney- hmmm... she was pretty smooth- book her around 1:00:00
JB- around 1:17 ish- has to fix the back situation
tb- 35:00 (thru 8rnds) + Root Canal

Also...
Zack Wendt / Drake Biolo / Ryan - 1:41:56 / Nate Hepp
some other yahoos and all did an awesome job!!! Kudos to Zack- NO quit he toughed it out!

It's Coming!!!!

Almost here!!!!!!!

That is right folks...

12 Days of Christmas ~ THE WOD!

Monday ~ Dec. 23rd ~ 9am

LHS Wt. Room

Warm-Up / Set-Up @ 8:30!!!

Sounds like it is going to be EPIC!!!

NEWBIES...Athletes...Old People...Pets...

You name it, sounds like we will have it!

Warm-Up ~ Burpees / Wall Crawl / Bridging

5 RFT ~ 

12 Box Jumps (30"/24")

9 HSPU

6 Cleans (185#/135#)

SkillZ

EMOM x 14min:

odd ~ 3-5 Squat Therapy

even ~ Max Unbroken Muscle Ups (or strict pull ups / or C2B / scale as needed)

Britt ~ 11:24 (135#)

Oz ~ 11:34* (135#)

Des ~ 13:50 (95#!!! Awesome)

Redd ~ 13:33 (95#)

tb ~ 13:45 (185#) / 5-5-4-5-4-4-4 (for Muscle Ups)

*He & Britt were neck-in-neck the entire WOD...Oz was saving some gas for the finish on the 6th Round...KEY was there was NO 6th Round...Uh-Oh!!! So much for strategery!!!

Rowing in December

ROW YOUR BOAT!!!

Warm-Up

4 Rnds of Frog Complex w/ 10 burpees b/t sets! (rest as needed b/t)

6 Reps of the following: 1 Squat-Clean Thruster to Back Squat Thruster

Metcon

2 K Row for Time (for last 2K row click HERE)

EMOM for 10 Min:

odd = Front Lever Work

even = Back Lever Work

X-Tra

5 Rnds for Completion

20m Hip Shoots

20 Hollow Rocks

STAN ~ 7:25

JB ~ tabata stuff / 7:24

Oz ~ F.C.=45-65-75-88-85-95 / 7:32

tb ~ F.C.=65-75-85-95 / 7:19 / Lever work & X-tra after school w/ team

Dec. 23rd

9 AM START!

Warm-Up/Set-Up @ 8:30am

Bring spouse, kids, friends, family, etc

Is that YOU?!

Isabel...have we met...ahhh yes, I remember you!!!
Check HERE to see last time...
(OZ...Incredible!!!)

Warm-Up ~ Lots of Stuff + Burpees

Isabel
For Time
30 Snatches (135#/95#)

AMRAP in 10 min:
10 Unbroken C2B Pull Ups
*take as much rest as needed between sets, BUT the clock is running!!!

These two did the UB Pull Ups...not sure if they did the Snatches...
Val ~  / 8 rnds??
Syd ~ / no idea??

Red ~ 7:20 (@85#)
Oz ~ 2:50 (@95#) / 10
JB ~ 6:03 / 4 UB sets in 4 min then had to leave
tb ~ 3:05 / 8

From Tuesday 12/17/13

BTW ~ 12 Days is Coming!!!

OPEN-up

(From Monday....)

Quick WOD from the 2013 Open

Warm-Up... BURPEES

AMRAP in 12 Min:
150 Wall Balls (20/14)
90 D/U
30 Muscle Ups

Snatch Ladder
EMOM for 7 min:
1 Power Snatch + 1 Squat Snatch + 1 OHS
keep working up as much as you can...

Kate ~ 300 Singles completed
Des ~ Did 4 rnds of 20 WB/30 D/U/10 Push Ups
Britt ~ 150 Wall Ball / 95-105-115-125-130-130-130
JB ~ 8 Bar Muscle Ups
OZ ~ 149 Wall Ball (he "No Repped" himself on 2)
tb ~ 71 D/U (VERY disappointed!!!) / 135-140-145-150-155-155-160
Val- 90DU @ 11:45 (thanks jb.. )

12 Days of Christmas on Monday @ 9am

Full House

Fridays are always good days!
End of the week...
Usually lots of people in the wt. room...

Today was no different!

Burpees - Wall Crawl - Run

Fit-Graham Burpees for Reps (to the push up cadence)

For Time:
10-9-8...3-2-1
Deadlift (255#/175#)
Burpee Box Jump (24"/20")

AMRAP in 5 min:
30 Unbroken Double Unders

STAN ~ 12:56 (185)
Red ~ 11:53 (135#/20")
JB ~ 19:26 (135# thrusters & 30") / 8
Britt ~ 17:28 (225)
Des ~ 13:38 (135#) / 6
Kate ~ 10:50 (135#) / 56 DU - 6 Concecutive
Feidt ~ 13:45 (225#) / 4
Oz ~ 10:57 (155#) /
Val ~ 10:48 / 3
tb ~ 16:04 / 6

12 Days of Christmas on Monday, Dec. 23rd (9AM)

Something Else!

This was different...

Burpees - Run

For Time:
30 Front Squats (155#/105#)
then...
9-6-3
Push Jerks (155#/105)
Bar Muscle Ups (2 Pull Ups/3 Bar Dips = 1 Rep)

Clean & Jerk
AMRAP in 12min:
3min = 4 Reps C&J (Heavy As Possible)
3min = 6 Reps C&J (Heavy)
3min = 8 Reps C&J (Mod)
3min = 10 Reps C&J (Light)

Urbs ~ 23:10 (under 3min for F.S.!!! ~ 9-3-2 for M.U. scheme)
Redd ~ 18:53 (90# / 9-6-3)
Stan ~ 10:47 (115# / 6-4-2)
tb ~ 16:11 (3:47~30 F.S.) /
185 (4)/185 (4)/rest60s/ 185 (4)/ 155(6) /rest 60s/ 155 (6) / 155 (6) / spent!

JUST A QUICK ANNOUNCEMENT

12 Days of Christmas WOD will be 9am on Mon. Dec. 23rd!!!

ANNIE are you OK?

Feeling it a bit from yesterday's Fran-a-thon...FROLF!

And here comes another lady...ANNIE.
She is a bit more forgiving, but you still feel her!
Annie forces you to be coordinated and stay that way when tired...Did you know you use your abs in Double Unders?! It's true...core stability is a must...Annie lets you know this!

Warm-Up ~ Burpees / Bridging / Wall Crawl

ANNIE
50-40-30-20-10 for Time:
Double Unders
Abmat Sit Ups

SkillS
21-18-15-12-9-6-3 of Box Jumps
~ Games Standard @ top
~ work rebound @ bottom
~ take as much rest as needed b/t sets
~ if you pause or miss a set, start THAT set over when ready.
~ GOAL is to be as fast/smooth as possible for each set

Redd ~ 35:00 (Did all the D/U...one at a time! WOW...commitment)
Oz ~ 8:47
tb ~ 8:24 / side note...21 rebounding BJ took 45s while step-ups were 50s (but I could have gone on forever with the step ups)...strategery when it comes to WOD's/Competition/beating Bertag!

Fran + Golf

Fran came up today at CFNE...

A few days a go I watched this video on FROLF

Bergeron in a genius!  The idea is to let everyone "feel" what a legit FRAN should feel like...
3 Minutes of sheer WORK!!! Concept is outstanding!

This is an excellent way to work on this and a great way to "program" some other stuff we do!!!

Goal was to hit as close to 3min "Fran's" as possible, by adjusting rep schemes...

We started by assuming everyones Fran time was approx. 4 min (meaning we would take off 6 reps every rnd) ~ 15-9-3...

Soooo...

15-9-3
Thrusters (95#/65#)
Pull Ups

REST 8-10 Min

Perform again with adjusted times +/- 1 rep per round for every 10 Sec...
(IE ~ 2:40 means you must ADD 2 Reps per round for next set 17-11-5)
Some keys or rules... 3rd Rnd cannot go below 3 Reps...

REST 8-10 Min

Perform Again with adjusted sets


Feidt ~ 2:23 / 18-12-6 = 4:44 / 12-7-3 = 2:29
JB ~ 3:05 / 3:30 / completed (all sets @ 15-9-3)
Britt ~ 3:27 / 13-7-1 = 3:24 / 11-5-3 = 3:01
Kate ~ 3:14 / 4:03 / 4:07 (all sets @ 15-9-3)
Oz ~ 2:47 / 16-10-4 = 4:27 /
tb ~ 2:25 / 18-12-6 = 4:27 / 15-9-3 = 3:20

Very interesting and I am going to look into this more...
Concept is outstanding!!!

Ship - Captain - Crew

FRIDAY!!!!
It has been a seemingly long week...

Warm-Up:
Wall Crawl - Bridging - Burpees (some running as well)

Ship - Captain - Crew
For Time:
21-15-9 of:
Calorie Row
Power Clean (135#/95#)

SkillZ
Spend 10 Minutes working Pistols

Redd ~ 10:00 (85#)
Arnie ~ 11:?? (65#)
tb ~ 7:20
Oz ~ 7:14.5 @115#
Val ~ 7:16

Feidt, Desi & Kate performed yesterdays WOD (Barbara)...They were working it!!!
Awesome to see the effort put in...what a WOD... I am feeling Barbara TODAY...
Just could not get started...sore, fatigued, dazed, etc...you name it, I felt it this AM.

Feidt ~ 34:36 (4:01-4:59-4:35-4:39-4:22)
Kate ~ 35:17 (4:27-4:50-4:45-4:55-4:20)
Des ~ ???

AWESOME work by these 3!!!

Barbara

Here we are again... Another little lady... Not as mean as Fran, but not as quick either...Not as technical as Grace or Isabel, but technique definitely helps!
Want to see some old results...check HERE

Warm-Up ~ Burpees...duh!

BARBARA
5 Rnds for Time:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
* Take EXACTLY 3 minutes REST b/t Rounds & Record TOTAL TIME!

SNATCH Work (w/ Power Club)
5 Sets of 1 Pause Snatch D.L. (2 sec. pause @ knees, mid-thigh & pockets) + 1 Squat Snatch

Redd ~ 44:21 (7:30-7:14-7:03-5:16-5:18)
JB ~ Finished (even with a tweaked back!)
STAN ~ 38:23 (6:32-5:45-4:57-4:56-4:33)
Urbs ~ 36:11 (6:52-10:46-12:27) THREE rounds was enough!!!
Val ~ 41:14 (5:14-5:50-6:45-6:19-4:36!) On the last round...NICE!!!
tb ~ 34:13 (3:46-3:45-4:58-4:59-4:44)

Knuckle Sandwich

As taken from CFNE...

How about a knuckle sandwich?

Warm-Up ~ Run - Burpees - L-Sit - Wall Crawl

Knuckle Sandwich
For Time:
25 Burpees
3 Rnds of the following couplet:
~ 10 Deadlift (275#/185#)
~ 50 D/U
25 Burpees

SKILLZ
12 Min Wave:
1 Muscle Up on first min. / 2 Unbroken MU on 2nd min / 3 Unbroken MU on third min
Continue until you cannot and then begin again...
If you have no Muscle Ups...work on C2B or Strict C2B or Dips...whatever you feel holds you back.

Val ~ 11:17 (185#)
JB ~ hurt back a bit...NEVER doing DL again!!! (he should simply work form, but that is not something IN his vocabulary! He is a 100m/p/h or nothing workout person)
Kent ~ 12:55 (225# / 100 singles)
tb ~ 9:40 (255#...brain was not right and I miss-loaded the dang bar!!!) / Failed on 4, Failed on 4, Got 4 in 12th minute!

Holy Cow!

Needs to be quick...

Warm-Up:
Burpees ~ Superman Push Ups ~ Bridging

WOD
3 RFT ~
15 TTB
15 Push Press (135#/95#)
15 Box Jumps (24"/20")
15 OHS (135#/95#)

Clean & Jerk
5 Sets of this Complex: 2 Squat Cleans + 2 Jerk

Squat
10 RM (after School w/ PC)

Britt ~ 14:57 (@95#)
Des ~ 16:58 (65# & k2E)
Kate ~ 17:32 (85#PP/65#OHS)
Kent ~ 18:00 (95# / K2E)
Urbs ~ 17:33 (95# /  K2E)
Feidt ~ 18:06 (135#)
tb ~ 14:07 (135#)

Tuesday afternoon
Val- 13:11 @75#
Nic- 15:25 @135# sub FS for OHS

BEAT THIS!!!

TEAMS of two...

Warm-Up:

25 Burpee Box Jumps

50 Hollow Rocks

TEAMS of Two

AMRAP in 15min:

5 Snatches (115#/80#)

10 Wall Balls (20#/14#)

One partner completes a round while the other rests...
Each partner must complete the round...no breaking this up!

Cool Down ~ Finish Burpees

tb (115#) & val (80#) ~ 20 Rounds + 10 Reps (310 Reps)

Bertag (115#) & Oz ~ 22 Rounds Complete!!! (330 Reps)

Black(out) Friday

Black(out) Friday!
If you were not careful...
Both Oz & I had the black stars going in this WOD...
we were both going dizzy and ready to fall over at one time or another...
REMEMBER to breath when doing heavier weights. That always helps!

Soooo...

Warm-Up:
2 Rnds:
20 Narrow Squats (feet together & squat)
10 Push Ups
10 Roll to Candlestick

2 Rnds:
10 Straddle Sit Ups (same as pike sit ups, just wide feet)
30 Sec. Straddle Hold (stretch)
10 Pike Sit Ups
30 Sec. Pike Hold (stretch)

Pre-WOD:
6 Rnds:
30 Sec Max Air Squats
30 Sec. REST
30 Sec. Max Burpees
30 Sec. REST

WOD ~ Black(out) Friday
Up-Ladder w/ Partner ~ 3...6...9...12...etc.
AMRAP in 8 Minutes:
Deadlift (275#/185#)
Strict C2B Pull Ups

One partner does 3 DL & 3 C2B, then the other Partner does 3 & 3, first does 6&6 and so on...

Cool Down:
Finish 100 Burpees for the day (left over of what we got in Pre-WOD)

Oz:
Squats ~ 23-25-25-24-22-25 (144)
Burpees ~ 12-13-12-12-11-13 (73) (TOTAL of 217)
60 Total Reps in AMRAP...Full thru 12's!!! (155# & Kipping C2B)

tb:
Squat ~ 25-24-23-21-23-22 (138)
Burpee ~ 14-13-14-12-13-13 (79) (TOTAL of 217)
52 Total Reps (275# & on 9 set & final 4 were just strict Pull Ups)...whew!

8th Grade WOD
4 Rnds:
25 Burpees
10 Pull Ups
15 Deadlift (135#/95#)

Ryan A ~ 29:16 (95#)
Drake ~ 24:40 (135#)

THANKS-giving

We all have so much to be thankful for!
Friends, Family, Jobs, Community, Health, Mind, Freedom & Opportunity, Faith, etc...
Sit down and take the time to reflect on what you are thankful for ~ make a list if you need, but keep these things in your mind!  Having trouble...CLICK HERE or HERE

When your days get too busy, life is getting the better of you...sit back and reflect on these things!  With all we have & do...don't let burning the candle at both ends, hustle & bustle, fast & furious style of life get in the way of ALL the positive that surrounds you!  SLOW DOWN...life will wait for you! And if some of those things don't wait for you in life, then maybe you were meant to let them go in order to make more room for the Positive and that in which you are thankful for.

Turkey Trot ~ (ANYthing Once Style)

For Time:

800m Run

50 Burpees

800m Run

35 Pull Ups

800m Run

20 Thrusters (135#/95#)

800m Run

35 Pull Ups

800m Run

50 Burpees

800m Run

Little Gobbler Variations

* Modify Reps, Weight, Distance however you would like...but keep it challenging!!!

Some Examples:

300-500m Runs

25 Burpees

Modified Pull Ups (Banded, Feet Up, or Supine)

40-50 reps (choose one):

Wall Balls / Med Ball Cleans / Squat Cleans / Banded Jumping Air Squats

El Tigre ~ 44:28
Feidt ~ 46:08 (+ extra 1/2 mile with Joni to finish~TEAMWORK & Encouragement!!!)
Joni ~ 52:07 (bands for Pull ups / 45#??)
Syd ~ 53:28 (95#)
Trina & Grace ~ 60min on the gymnastics equipment!
Tyler Wolosek (sole LHS athlete) ~ 48:50 (95#)
tb ~ 49:03

Lil' Gobblers (8th graders)
Drake B ~ 37:30 (tennis court / 65#)
Cameron F ~ 38:11 (tennis court / 45# / bar pull ups)
Ryan A ~ 35:51 (4x back circle / 2x tennis court / 45# / bar pull ups)

ANYthing Once ~ WR Turkey Trotters

Turkey Day is Coming

Come one...come ALL...lets start Turkey Day out right!!!

With the ANYthing Once Turkey Trot...

We will begin the festivities @ 9am at LHS Wt. Room...

Bring yourself, your friend and/or your family...

Turkey Trot for the daring (3 Miles of Running broken up by some exercises)
ALSO, we will have all sorts of Little Gobblers versions (scale-able options) will be available!!!

ANYthing Once ~ Turkey Trot

800m Run

50 Burpees

800m Run

35 Pull Ups

800m Run

20 Thrusters (135#/95#)

800m Run

35 Pull Ups

800m Run

50 Burpees

800m Run

ALL RUNS & EXERCISES ARE SCALE-ABLE (we can change to fit your ability!!!)
Come enjoy the sweat!!!

Rock & Row...

Well...sort of!!!
This WOD did Rock. It rocked you really hard. Tested your limits and mental toughness like non-other.

In the "normal" world of the WOD you "test" the first two minutes as follows:
Perform as many burpees as possible in 40 seconds...rest 20, then Row for Cals for 40 sec...rest 20...for the remaining 28 minutes try to match those numbers...if you fail, keep working to get to those numbers!

WE ARE NOT NORMAL!!!

We went with Bergeron's recommendation for OPEN athletes at 15 Burpees and 15 Calories...
Tough Stuff!!!
Most modified it somewhere along the way! ALL were working their butts off and testing the limits...
ALL were encouraging others while working thru the pain of victory!!!
NONE of you should feel Shame or Agony (of defeat)...WE GOT BETTER TODAY!!!

Warm-Up...Move

CAT FIGHT
EMOM for 30 Min:
odd = 15 Burpees
even = 15 Cal Row
(or alternate with a partner)

SKILL
10 x 10 ~ Slow OHS (45#/35#)
work Form & Technique

Completed 30 Min of work:
Oz
JB
Val
STAN
Britt
Simon
tb ~ Row first / Burpees second...sets are as follows:
15/15-15/15-15/15-15/15-15/12-15/12-15/12-15/12-15/10-15/10-10/10-10/10-10/10-10/10-15/21

Thanksgiving Week

ANYthing Once ~ Turkey Trot
Thursday, Nov. 28
9am @ LHS
EVERYONE is Welcome

Leg Blaster / Superman Push Ups / Bridging

For Time:
100 D/U
10 Muscle Ups
20 Squat Clean to Thruster (155#/105#)
10 Muscle Ups
100 D/U

There were many variations for the Muscle Ups...some did just Pull Ups, others varied their pull ups and dips...

Kate ~ 27:00 (90# / 400singles / Purple band for PU & Dips 15/30)
Feidt ~ 22:18 (135# / 20pull/30dips)
Des ~ 18:00 (75#/ Purple band 15/30)
Oz ~ 105# / 20 Pull Ups)
JB - 24ish
tb ~ 18:25

Did you break?..

"Open 11.5"
20min AMRAP

5 Power Cleans (155/110)
10 TTB
15 WB (20/14)

Rnds + Reps = Total
red - 6 + 5 / 185 (85#)
urbs - 5 + 25 / 175
oz - 6 + 6 / 186 (135#)
stan - 8 / 240 (110#)
val - 6 + 25 / 205
tb - 8 + 8 / 248

Well.  That was fun.

Runnin' Rebels

From yesterday:
#1 = Syd (Tornado)
#2 = Oz (Dog...German Shorthair)

Warm-Up (in no order / break-up as you wish):
50 Burpees
25 Wall Crawl (Handstand Wall Climb)
2 Min L-Sit / L-Sit Progression (accumulate 2 min total)

Schlitz
4 RFT ~
400m Run
4 Muscle Ups (6-8 C2B + 8-10 Dips)
40 D/U

SkillS
2 Min Max Rep D/U
1 Min REST
2 Min Max Rep D/U

STAN ~ 17:26 (C2B/D & 100 Singles)
Red ~ 17:43 (C2B/D & 80 Singles)
Kent ~ 23:30 (C2B/D) / 20 & 12
Val ~ 18:30 (C3B/D) / 110 & 89
JB ~ 18:30 (bar MU) / 159 & 151
Oz ~ 16:52 (C2B/D) / 86 & 74
tb ~ 15:34 / 154 & 160

Todays Guesses @ Natural Phenomenon (occurrences or disasters) and/or Animal:

Do you know your Friends???

#1) Rainbow...is there any need to describe????
The calm after the storm.. - the ability to encourage/laugh with those around me at the end of an awful WOD There is really only a certain degree of visibility in order to view the phenomenon and the opportunity only lasts for a short amount of time...(greatness comes in short successes with a substantial amount of time in-between them)

#2) Adolescent Female Black Bear...loud & strong, with short bursts of energy and a desire to eat & sleep
I intimidate others but I am more afraid of them than they should be of me. OR Mama Black Bear - quick to jump on someone who gets in the way of the others

#3) Mt. St. Helen eruption in the 80s:
I might be slow and predictable, but when I blow there will be an impact

#4) Avalanche. I may not look like I am moving fast, but try to out run me!
Also, I am very powerful and destructive.

#5) Gamma-ray bursts (GRBs) are flashes of gamma rays associated with extremely energetic explosions that have been observed in distant galaxies.

Explanation:
The disaster and explosions I have been causing may be observed at a distance from the AO weight room (WR to Point) similar to the energetic GRB explosions observed in distant galaxies.
While these disasters and explosions to this point have been occurring at a distance and harmless to WR, if one occurred nearby in the presence of several reoccurring natural disasters in the AO weight room, the effects would be devastating.
My energy bursts can last from ten milliseconds to several minutes, similar to GRBs.
Current orbiting satellites detect about one gamma-ray burst a day, which is a good frequency to mimic.

Enjoy...

Up Ladder

Here we go...

Holiday STREAK Challenge Survey
With 9 Responses in we are at
4 votes for 1 mile Run & 100 Buprees
5 votes for 100 burpees
(Britt, Urbs, Maloney, Syd, Oz, Urbs, Bertag, Val, tb)

If you want the Survey Post to comments and I will send it to you...

Who Am I?
1) I think I would have to be a tornado for the following reasons: I rarely show up in the fall and winter, I can be unpredictable, and when conditions are right I am unstoppable causing mass destruction

2) Dog: German Shorthair
Reasoning: German. Loyal. Friendly when they get to know you. An easy care coat. Needs vigorous exercise and craves mental and physical challenges
Post Answers to Comments...if it is you...feel free to answer and throw others off ;-)

Warm-Up:
Leg Blaster / Superman Push Ups / Bridging (combine however you wish)
Burgener W.U. w/ bar

Stairway to Heaven (CFNE)
AMRAP in 7 Minutes:
3...6...9...12...etc (Up Ladder of:)
Snatch (115# / 80#)
Burpees

5 RM SNATCH (TnG)

Britt ~ 12 Rnds + 7 snatch (67 reps / @95#)
Redd ~ 9 Rnds + 4 snatch (40 reps / ??#)
STAN ~ 12 Rnds + 5 burpees (65 reps / @85#)
Des ~ 9 Rnds + 6 sqt-clean (42 reps / sub: Sqt-Cleans)
Kate ~ 12 Rnds + 1 snatch (@70# / 61 reps)
JB ~ 12 Rnds + 5 snatch (65 reps) / 2K Row Post-WOD
Feidt ~ 12 Rnds + 5 snatch (65 reps)
Kent ~ 12 Rnds (60 reps) / 165#
Urbs ~ 9 Rnds + 6 burpees (56 reps) / 145#
tb ~ 12 Rnds + 8 burpees (83 reps) / 165#
PM
Oz- 12 +1 burpee (95#) / 3rnds tabata- abmat/DU/pullups
Val- 12+12 snatch / 3rnds tabata- abmat/DU/pullups
Syd- 15+1 snatch (95#)

BALLS!!!!

Warm-Up ~ 
3 Rnds:
5 Wall Crawl
10 Bridge Ups
15 Burpees

OPTIMUS PRIME
AMRAP in 7 Min:
Wall Balls
EMOM complete 5 Deadlifts (225#/155#)
Begin w/ Wall Balls (6 sets of DL)

SkillZ
3 x 30 Unbroken (U/B) Box Jumps (24/20), games standard
need to be moving, if you stop...you must start again...

STAN ~ 102 (@185#)
Des ~ 70ish...lost count (@135#)
Britt ~ 75 (@205#)
Kate ~ 120 (@135#)... Unbelievable...first round of 30...then 15's after that!!!
Feidt ~ 87 (@225#)
tb ~ 91 (@225#) / #1=step-up/jump downs, #2=jump up/jump down, #3=jump up/step-down

Some great responses to the questionnaire!!!

Volcanic Eruption = ???
Rainbow = ???
Thunderstorm = ???
Two have choose Bald Eagles = ?? & ??
And who is the Raccoon???

Throw some answers in comments...Some descriptions coming over the weekend and next week!!!

Holiday STREAK

Alright A.O.

Here is the Challenge...
The Holiday STREAK....not streaker...
STREAK: meaning an uninterrupted series

LHS Student Council is offering this contest for a chance to win a $100 gift certificate...
AND a chance to help these kids goto a Student Council Leadership conference...

Goal ~ Run 1 continuous Mile EACH DAY b/t Thanksgiving (11/28) and New Years (1/1)

COST = $10 (you can purchase a calendar booklet from me in AM weight room or find a S.C. student from L.H.S.)

ANYthing Once version is yet to be decided:
Choice is: 100 Burpees or 1 Mile & 100 Burpees


Todays WOD
Warm-Up ~ Frog Complex / Superman Push Ups / L-Sit

Juggernaut
For Time:
21-15-9
HSPU
C2B Pull Ups
* Run 400m after EACH round

7 x 2 High-Hang Squat Snatch (from pockets)

2 x 10 HBBS (High Bar Back Squat)

STAN ~ 12:52 /
Redd ~ 16:14
Urbs ~ 22:34 (30" box / feet on bar) / Burg. W.U. Work / ??
Kent ~ 19:54 (30" box / Green Band) / Burg. W.U. Work / ??
tb ~ 14:50 / 135-145# / 225#

11.4

This is not the month or the date...This is the WOD!!!

Today is 11.12.13...How do you like that!!!

Warm-Up ~ Burpees / L-Sit / Wall Crawl

11.4
AMRAP in 10 min:
60 Bar Facing Burpees
30 OHS (120#/90#)
10 Muscle Ups

Skills
10 x 30 Unbroken D/U (when/if you miss...start that round over!!!)
(if you cannot get 30 UNBROKEN...choose a challenging # that will be tough to get, but attainable)
Another challenge in this is perform the last round for an unbroken FAILURE set!!!

STAN ~ 23 OHS (@85#)
Kent ~ 16 OHS (@95#)
Val ~ 16 OHS (@85#) / 3 misses during the 10 rnds...did not have a miss until round 7...Last round for 64 reps unbroken!
tb ~ 3 Muscle Ups / 4 misses during the 10 rnds...2 misses in 1st round, 2 misses during the 7th round...last round for 94 reps unbroken

Veteran's Day (DT)

Warm Up ~ Leg Blaster / Superman Push Ups / Bridging

DT
5 RFT ~ 
12 Deadlift (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Clean
Work to a Heavy 1 Rep

Strength
Front Squat 3 x 5, across

STAN ~ 10:32 (@105#) /  Britt ~ 12:45 (@115#) /
Des ~
Kent ~ 17:37 (155#) /
Feidt ~ 13:11 (155#) /
tb ~ 13:14 (155#) / 215# / F.S. this aft.

Heartbreak Kid

Warm-Up:
Run - Burpees - Wall Crawl - Bridging

Heartbreak Kid (CFNE)
3 RFT
10 Front Squats (185#/135#)
20 C2B
50 D/U

Skills
EMOM x 10 ~ 10 TTB (scale to what will work...just get 10 sets in!)

Oz ~ 14:52 (@135#) / 10-8-7-7-7-7-7-7-7-7
Kate ~ 17:06 (125# & 200 Singles)...then did yesterdays WOD!!! Whew!!!
Feidt ~
Val ~ 14:34 / 5-5-5-5-5-5-5-5-5-5
JB ~ 12:30 / Did TTB
tb ~ 11:55 / 10-10-10-10-10-5-5-5-5-5

I love this stuff!!!

Yoga... with Friends.

We stopped yoga about a year or so ago.
If I reflect back on life there has always come a time when I needed a break from something... and that was when we stopped doing yoga on our Rest day mornings. (aside from Britt & Des- they do it in their dining room) 

So: Time to Start it Back Up!!

Wed PM-
Power Yoga (this is what I love about yoga- the flow and that is power yoga- you are constantly at a hold and go mode)
You want to call yourself out on any kind of ego.  Take power yoga... It will knock you flat on your back.. because you 'think' you are so 'in shape' but your body will tell you different.
Our bodies don't lie to us.  Our minds do.
Our mind justifies things: diet, exercise, sleep, stress.
Everything can have the OK by our mind but it is our bodies that suffers.
Yoga helps your body and your mind have a conversation.  At first- they are screaming but eventually it becomes a soothing, refreshing, reflective, awareness that you gain by being able to listen to your mind and know it is telling you the truth about your body.  That is truly a beautiful conversation to have with yourself.

You know you have been missing something when you are unable to balance, your shoulders burn, your hips are heavy, you are missing the 'deepness' of your breath... you know you have lost the flexibility and the value of full capacity breathing that is necessary to provide balance to your body.

So.. Not that I am holding them accountable for much but these are those that have decided to hang out with me on Wednesday and Thursday evenings:
Power Yoga - Wed:  Kate! / Lisa
Hot Yoga - Thurs: Joni / Jennifer & Traci(maybe a Wed too? :)
Lets hope we can make it to Christmas together!

Super excited for this season! - If anyone has any interest in this or pass the word on to another... it is almost the season of giving (does that ever really end) SO we all know the best gift to give is the gift of good health.... Tarah flexes the session amount or drop ins are $10. (better deal to commit)
OH: Boys are welcome- most of the men do yoga at the hospital... since they are OLD and didn't decide to start yoga when they were younger to help in their aging process!  (JUST SAYIN)

Started this last night.... Crow Pose.  Will get it done by the time Jamaica roles around in February!

TEST DAY

Today is a WKCE Test day @ LHS...
11 & 12 graders have a nice 4 day weekend!!!
Where was that when we were in school?!?!
Maybe some of you young pups had it this way...but back in the old days...

Warm-up-
Frog Complex (4 rnds)

The River Styx
For Time:
1K Row (1000m) followed immediately by:
21-15-9
Swings (70#/55#)
Burpees

Clean & Jerk
OTM x 12min ~ 1 Squat Clean & Jerk (75% 1RM)

Strength
Back Squat 2 x 3
Front Squat 10 x 1, across

Red ~ 9:40 (35#)
STAN ~ 9:33 (55#)
Oz ~ 10:42 (55#)
JB ~ 10:29 (70#)
tb ~ 10:30 (70#) / 175# / later...

Oz & JB went head-to-head...it was great! Off the rowers at the same time...pushing each other thru the 21-15-9...great motivation!!!

OPEN 11.2

Throwbacks...gotta love 'em!!!

Now if we were only doing the open back in '11.  We might have something to compare this to...

Warm-Up
Burpees ~ L-Sit ~ Wall Crawl

11.2
AMRAP in 15min:
9 DL (225#/155#)
12 HR Push Ups
15 Box Jumps (24"/20")

SkillS
Hang Squat Clean
10 x 2 @ 65%-75%

Arnie ~ 5 Rnds (??#)
Redd ~ 7 Rnds + 10 BJ (115#)
Urbs ~ 5 Rnds + 9 DL (189 Reps)
Oz ~ 7 Rnds + 5 DL (257 Reps @185#)
Val ~ 8 Rnds + 1 DL (289 Reps) / 95-115#
tb ~ 7 Rnds (252 Reps) / 155-185#

Quote of the Day:
"Those deadlifts were not even holding me back!" ~ Urbs

Sounding like the old powerlifting stud that he was!!!  It will never be the heavy weights that will hold back Jesse!  He was and is still a STUD with the heavy weights...and when he sets his mind to anything he GETS it! Jesse is working hard and improving daily (like all of us)! But you see it more in the rookies...Looking good man!!! Keep it up!

DST...

We "fell back" an hour on Saturday night!  Yesterday the time was screwed up all day for me...

This morning was still the same...It did not seem to be an hour difference to me...Still driving in the dark...

Still a bit sleepy thru the warm-up!!!

Warm-Up ~ Leg Blaster / Superman Push Ups / Bridging (get these in if you can)

I broke up the Leg Blaster with a running lap b/t exercises and finished with 15 Superman Push Ups

2 Sets of Burgener Warm-Up (45#/35# & 65#/45#)

SNATCH

Work to a 1RM (15min Time Limit)

For Time:

30 OHS (115#/80#)

30 TTB

20 Power Snatch (115#/80#)

20 TTB

10 Squat Snatch (115#/80#)

10 TTB

FRONT SQUAT

3 x 2, across

STAN ~ 21:50 (85#)

Oz ~ 125# / 14:15 (95#) / 

Urbs ~ 25min (115#/K2E)

Kate ~ 13:31 (65#/K2E)

Val ~ Snatch work / 14:40 (80#) / 155#

Feidt ~ 155# / 12:44 (115#)

tb ~ 185# / 13:14 (115#) / 245#

Diane & a couple of Friends

Text to Val by me last night...WOD in AM???
Text back...Time???
Me...8 8:30ish
Val was here @ 8am...
tb...8:35! HA... Val ~ "This is ISH??????"

YUP!!!!!

Warm-Up ~ Whatever Val did from 8-8:45 (10min to get changed)
Then it was GO TIME!!!

Diane
21-15-9
Deadlift (1225#/155#)
HSPU

Val ~ 8:34
tb ~ 7:55

Then a good talk for cool down...
Then Val left for X-Country in her NEW TRUCK!!!

I read yesterdays blog...was inspired...Sooooo

J4K&U was performed...Fought thru that 4th round "negativity"! Thought about the Machine we call Feidt!!! All I could think was he was way out in front of me!!!

Ran the Tennis court 400m mark! Rounds 1 & 2 went into Wt room...Rnd 3, 4, 5 out on the Black Pull Up area... Round 6 Finish in Wt. Room...

tb ~ 32:20

Thanks for the inspiration!!! ANYthing Once!!!!

For the Newbs..

Go ahead.. do it... shrug right now (not kidding).. shrug the shoulder in tight, yeah- that is some definite soreness.
We appreciate each other a lot... our own little personalities, the way we encourage or the way we accept encouragement, the definite way some of us have now utilized the ability to turn our names into adjectives..
BUT.. when you get the workout named after you... well, that doesn't happen to just anyone- Must Be Pretty Special (and JB didn't alter it so.... we can thank another for this fantastic fun)

Just 4 Kent & Urbs (i 4got the specific name and will change it when i get it)
6 Rnds 4 Time
400m run
20 burpees
20 pull ups

Kate- 36:48
Redd- 41:20
jb- 1/2 a decade (really.. more like 40min)
Kent- 52:40
Feidt- 34:32
Oz- 34:38
Urbs- 63:15
Val- 42:50

Hate is a word that comes to mind.... thought about it during round 4.  Then I got mad at myself because it isn't that I hated the workout (really), I just hated the focus it had on my weaknesses.  Screw weaknesses; they are like those really awful hang nails that just never, ever go away until you do something about it! So, when are you going to do something about it is the question?

This is a combo that definitely begins to work on you... and you can see the persistence very quickly in those that can excel at this.... kate, oz, jb, and the Feidtster (machine)
Feidt knows how to look his weaknesses in the face and tell them to shove off... look to him for advice, cuz obviously some of us are still trying to figure this out!
Way to go Newbs... you finished.  Remember: It doesn't get easier, you just get better.

Oh. P.S. In case anyone is unsure of their count on the indoor track.. I know where Witt keeps his lap counter if anyone is ever interested... anyone, I mean anyone at all... anyone.

Spooked...

Not because its Halloween!!! 
No...spooked because upon waking up this AM we saw what the WOD was...
Once you see the WOD (and it is a known benchmark) it is already scary...
...BUT...
When you see that it is GRACE or FRAN...then you are just...

SPOOKED!!!!

Anticipation...
that PIT in your stomach...
Heavy breathing when you have not moved...
Blood is pumping faster in your warm-up...
& you just begin to feel sick to your stomach pre-wod!

WELL HERE WE HAVE IT FOLKS...GRACE

Warm-Up:
2-3 Rnds of Frog Complex 
(Sqt-Clean to Thruster to Back Sqt to Thruster x 6)
Superman Push Ups

GRACE
30 Clean & Jerks (135#/95#)

Snatch Skills (3-6 sets)
Snatch DL + High-Hang Snatch + Snatch Balance + Snatch
~ Work up to a moderate weight that you can move fast and with extreme CONFIDENCE!

Strength
10 x 1 Back Squat
2 x 3 Front Squat

Des ~ Row WOD from HERE (10-1-13) ~ 13:43
Redd ~ 3:19 (65#)
Kent ~ 4:37
Oz ~ 7:17
JB ~ 2:54
tb ~ 2:08 / 135# / B.Sqt - w/belt-315#(1-5) w/o belt-275# (6-7) 295# (8-10) / FS-225#
Val ~ 2:59 / no Snatch / B.Sqt -(no belt) 195#-200# / FS-135#

Proud of Kent & Oz ~ couple of rookies on GRACE!
They handled her real well...Oz just muscled thru the presses
Urbs is going to have to have a make-up day soon!!!
This is a great BENCHMARK to work from!
JB did very well...he is mad b/c he did not PR...
BUT...he should realize that he ran a mile or so plus his tabata before the workout...I envy his warm-up (truly a WOD before our WOD). And he DOES NOT adjust it b/c of the workout! Pretty awesome! He is improving in ways he does not even realize.
He might even be close to beating Feidt in a WOD soon!!!

Big PR by Val!!! Awesome time...

On the White Board!!!

2's Day

Warm-Up:
50 Burpees
Bridging

WOD
AMRAP in 10 Min:
15 Wall Ball (20/14)
30 D/U*
~ If you are weak on D/U...do 15-20 of them!
~ If you have no D/U...sub 50 Singles!
* If  you sub ANY D/U...perform 100 D/U post-WOD
& get working on them every day during WARM-UPS (more on this later)!!!!

3 Rnds NOT for Time (FOR Form & Tech.)
10 OHS (65#/45#)
10 Squat Therapy

STAN ~ 7rnds (singles)
Oz ~ 4rnds+15 WB
Kent ~ 4rnds (2 rnds 20 D/U & 2 rnds 50 singles)
Urbs ~ 6rnds (singles)
Desi ~ 5rnds + 12 D/U
Britt ~ 6rnds + 7 WB
Val ~ 6rnds + 12 D/U
JB ~ 8rnds + 6 WB
tb ~ 7rnds + 10 D/U

@ WARM-UPS...
They are just what they say...Warming-Up activities!!! BUT...use this time not only to get ready to workout, but to IMPROVE yourself!  Nothing fancy, simple stuff (D/U...Box Jumps...Clean Tech...Snatch Tech...Shoulder Mobility...Hip Mobility...Squat Depth...Volume Repetitions...etc)
Pick just a couple of things that you want to get better at and work them for the next few weeks...See what happens.
Pay no attention to the WOD...Do a warm-up that gets your heart beating, you sweating & loose and ALSO working on a weakness or two...

Here will be my focus for the next few weeks:
Squat Reps / Burpees / L-Sits / Bridging / Superman Push Ups / HSPU & Shoulder Work
Looking something like this:
Mon ~ Leg Blaster / Superman Push Ups / Bridging
Tue ~ Burpees / L-Sit / Wall Crawl
Thur ~ Frog Complex / Superman Push Ups / L-Sit
Fri ~ Wall Crawl / Burpees / Bridging
* Need to throw in Strict C2B Pull Ups when possible!!!

With that shown...everyday may not include all of those...I may miss a day and add it to the next, or I may include something that WILL help the WOD (i.e. ~ Burgener W.U. on Snatch WOD) but that is what I will strive for!!!

I just want to be more like Bertagnoli (or this guy & gal)!!!

BTW ~ What exercise in warm-up will help my breathing?!?!?

Monday FunDay

BACK @ IT!!!
Nothing like starting things off with a great WOD...

Don't forget to get a good warm-up in...Work on those areas that you need help with...
Superman push ups, hip mobility, hamstring flexibility, headstands & handstands
Britt ~ you need a freestanding HSPU by Christmas (maybe 5 consecutive)

Liquid Cocaine (brought to you by CFNE)
5 RFT ~
5 Clean & Jerks (155#/105#)
10 C2B Pull Ups

OTM x 12:
odd = 1 Snatch + 1 Squat Snatch
even = 4 Back Squats

STAN ~ 14:20 (105#)
Redd ~ 11:44 (65#)
Desi ~ 11:51 (90#)
Kate ~ 11:21 (85#)
Kent ~ 12:30 (135#) / ??-??
Urbs ~ 13:25 (135#) / ??-??
Feidt ~ 9:48 (155#) / 115#-185#
Oz ~ 10:12 (135#) / 95#-135# (x 6 min)
JB ~ 10:40 (155#) / 115#-205#
Britt ~ 11:10 (155#) / 115#-??
tb ~ 8:15 (155#) / 115#-245#

Autumn Break ~ Fun Run

Warm-Up:
Move around while accumulating 20 Strict Pull Ups & 20 Superman Push Ups

Tosh Sprints
3 Rnds for Times:
200m Run
REST same as 200m Run Time
400m Run
REST same as 400m Run Time
600m Run
REST same as 600m Run Time

sKILLz
Accumulate 2 minutes of GHD Sit Up static position.
Every time you break immediately perform 20 Back Extensions

Val ~ sickness took its toll on her, but she battled thru... 1:15 on first hold, :30, :15
tb ~ :35-1:30-2:30 / :37-1:36-2:33 / :37-1:45-2:28 ... 1:05 on first hold, :30, :25

Have a GREAT AUTUMN BREAK WEEKEND!!!!!!!

More Laughs!!!

Subbing...

2-3 Rnds of Frog Complex w/ some Hip Mobility between sets
Frog Complex is 1 Squat-Clean to Thruster to Back Squat to Thruster (6 times thru = 1 Round)

For Time:
100 Burpees w/ 8 TTB EMOM
 ~ begin with burpees then when the clock hits 1:00 perform 8 TTB, once finished with the 8 reps, continue on with burpees until the clock hits 2:00, then 8 TTB & continue with burpees. Continue this scheme until you reach 100 burpees!
~ You must complete 8 TTB before continuing with burpees (no 4TTB, 1 burpee, 4 TTB)...
~ You may substitute K2E or vary the reps (if 8 is to many)

Back Squat 1RM

Squat Snatch ~ 5 x 5 OTM (TnG @ 60%)

Oz ~ 14:00 (3 rnds Rx ~ then went to K2E)
Kent ~ 28:00 (after 70 total went to 5 K2E per rnd)
Stan ~ 17:54 (K2E 6 per rnd after 54)
tb ~ 17:48 HOLY COW!!! I was at 87 burpees complete @ 14 minutes @ min 14=1 burpee, 15=1 burpee, 16=1burpee, due to getting 2-3 TTB at a time...then took 16-17 off ...FULL REST...Came back w/ 8 TTB in a row and 10 burpees to finish...WEAK-A$$ effort at the finish!

Wednesday AM WOD (Tue Make-Up for Eastsiders!)
Feidt ~ 18:15
Kate ~ 17:51

Kettlebell Fun

WOD
5 Rnds for Time:
15 Pull Ups
20 KB Swings (55/35)
25 Wall Ball (20/14)

SKILLS
10 x 2 Double KB Overhead Squat (if your form sucks...back to Squat Therapy!!!)
OR
Challenge yourself and get 20 Dbl KB OHS in a Row like this guy...Click HERE
1.5 Pood (53#) if you dare!!!

Urbs ~ 32:30 (4 Rnds)
STAN ~ 20:46
Oz ~ 25:42
El Tigre ~ 21:42
Val ~ 21:21 / Sets of OHS w/ 25# Plates
tb ~ 19:13 / 2 sets of 10 Dbl KB OHS @ 55#

YEA BUDDY!!!

WOD
21 Thrusters (135#/95#)
800m Run
15 Thrusters (135#/95#)
400m Run
9 Thrusters (135#/95#)
200m Run

Squat Clean Complex
1 Squat Clean + 2 Jerks (work to heavy)

OLY Squat Strength
7 x 2 High-Bar Back Squat w/ 3 sec. Pause @ Rock Bottom

Oz ~ 11:30 (95#)
Kate ~ 11:25 (75#)
Des ~ 14:10 (65#)
Urbs ~ 20:15 Rx!!!
JB ~ 14:35 Rx
Feidt ~ 16:33 Rx
Britt ~ 15:47 (115#)
tb ~ 16:56 / 210# SCC / 275# (across)

Wrap It Up...

...meaning the season is coming to a close.
...the World-Wide WOD is finished with this WOD.

...on to the next evolution...

FRANKEN
Fran-Rap
AMRAP in 4 min:
21-15-9
Thrusters
Pull Ups (Jumping Pull Ups)

Wts.
95# Rx & Masters(40)
65# ~ Rx Women, Scaled Men, Teen
55# ~ Scaled Women

Pull Ups if you can...Jumping if you cannot!

3 MINUTES REST

AMRAP in 4 Min:
Wall Ball

20# Rx & Masters(40)
16# ~ Rx Women, Scaled Men, Teen
14# ~ Scaled Women

Kate ~ 75 reps / 84 WB @ 16#
Val ~ 68 reps / 74 WB @ 14#
SimO ~ 59 reps (95#) / 50 WB @ 20#
JB ~ ?? (typical) / 84 WB (I think that is what he said...)
Oz ~ 85 reps (65#) / 59 WB @ 16#
Kent ~ 81 reps (65#/JPU) / 57 WB @ 16#
Urbs ~ 81 Reps (65#/JPU) / 42 WB @ 16#
tb ~ 80 Reps (95#) / 61 WB @ 20#

Good to have SimO back in wt room! Routine is important...He misses this routine!
Family, Community, TEAM!!!
WE all need these things...Humans are made to be social. That does not mean there is not a time we cannot be alone (or anti-social/reflective/etc) but that is another blog!
HOWEVER...once a part of a family, team, community, etc. it is TOUGH to give it up!  Sometime it is tough to move on! Sometimes we have to, other times it is our choice...THAT IS LIFE!
Make where you are the BEST you can make it!!! Your attitude is determined by YOU!!!  What you do, how you do it, what you say and what you think are all determined by YOU!  Are you telling yourself the TRUTH? This does not have to be a self "beat down"...But I always hear people say (and I do as well) keep a positive attitude.  YES, you should do this...but that means just making lemonade out of lemons...Make the best of the situation... If you know you cannot do something, all the wishing & positive thoughts will NOT get you there... IT IS ACTION...telling yourself the truth about what you need to do & how to go about doing it. You will never have a truly POSITIVE attitude if you try lying to yourself (because you cannot fool yourself).  Make the best of things...the positive thoughts need to be towards your hard work at things...not wishing... MAKE IT HAPPEN!!!  Not happy with your job...what can YOU change to make it better??? Not happy where you are at...what can YOU do to make yourself happy???  Not happy with your relationships...what are YOU doing to make others happy???

WWW ~ Choose 1

World-Wide WOD...
Unless you did the WOD yesterday with your class or after school you missed a day of the World-Wide WOD!

Seemed great at the time to sign-up...Heck, it was FREE...
Now it is just too busy a time and to short (4 days) to complete 5 WOD's... 
At least effectively...
OH WELL...

Go HERE for specifics (Rx, Scaled, Teen, Beginner, Masters, etc)

DT
5 RFT:
12 DL
9 Hang Power Cleans
6 Shoulder to Overheads
Weights 
Rx Men = 155#
Masters Men(40) = 135#
Rx Women, Scaled Men, Masters Men (50) = 105#
Scaled Women, Teen = 75#

Britt ~ 7:41 (105#)
Des ~ 11:09 (75#)
Kent ~ 10:41 (105#)
Red ~ 15:58 (75#)
Oz ~ 7:50 (105#)
STAN ~ 10:40 (105#)

Rowan
21-15-9
Power Snatches
Box Jump-Overs
Time Cap of 6 Min...
If you finish under 6min then AMRAP of HSPU (H.R. Push Ups) for remaining time

Weight & Box 
Rx Men, Masters Men(40) = 115#
Rx Women, Scaled Men, Masters Men (50) = 75#
Scaled Women, Teen = 55#

24" Box = Rx Men, Masters Men(40), Rx Women
20" Box = Everyone Else

HSPU = Rx Men, Masters Men(40), Rx Women
Hand Release Push Ups = Everyone Else

tb ~ 82 Reps complete (115#/24")
BIG Disappointment! Not warmed up enough...

Get ready...two WOD's tomorrow!!!

ILL-Prepared

World-Wide WOD began today...

As entering was FREE, this is not the "end of the world", but it is doing 5 WOD's in 4 Days...
You can perform the WOD's as many times as you would like, but you may only submit one score (Yea, who wants to just re-perform WOD's?!).  Thought this might be like the open where you were able to take a week to do the WOD's...NOPE!!! This is daily!!! The entire event ends on Friday!!!

Also, we have scaled divisions (and I did not look-up all the rules to it), so it would have saved you scaled people from even attempting the Triple Unders!!! BUT...nice work on trying to get them in!!!

Scaled Men & Scaled Women (val, des, Britt, Urbs, Kent) could have done 100 Singles, 50 D/U & 75 D/U!!! WHAT...tb, you jack@$$!!! Why didn't  you tell us!!! ~ ~ SORRY

I will be more prepared

Single, Double, Triple
AMRAP in 12 Min:
25 Front Squats (Rx Men = 95, Scaled Men/Rx Women = 75, Scaled Women = 55)
100 Single Unders
25 Front Squats (Rx Men = 135, Scaled Men/Rx Women = 95, Scaled Women = 75)
50 Double Unders
25 Front Squats (Rx Men = 185, Scaled Men/Rx Women = 135, Scaled Women = 95)
25 Triple Unders (75 D/U for scaled men & women)
*Can use a rack, but must change your own weights...

Des ~ (55/75/95) 3 TU (228 Reps)
Oz ~ (75/95/135) 0 TU (225 Reps)
JB ~ (Rx) 10 TU (235 Reps)
Brit ~ (75/95/135) Completed (250 Reps)
Val ~ (55/75/95) 20 TU (245 Reps)
Jess ~ (75/95/135) 100 singles each rnd (made it thru 3rd w/ 50 Singles)
Kent ~ (75/95/135) 100 singles each rnd (completed)
tb ~ (Rx) 6 TU (231 Reps)

HELL-o Monday!

Woke up to a disturbing WOD...

Snatch 1RM

Clovis
For Time:
150 Burpee Pull Ups
10 Mile Run
*Partition anyway you like

We will go for completion...or just divide-up what we do...
Many just did a school lap (800m + 10 Burpee Pull Ups) and worked for Rnds/Time...
I just worked on completion of it

Urbs ~ 135# Snatch / 2 Miles & 40 Burpee Pull Ups
Anderson ~ 85# Snatch / 2 Miles & 40 Burpee Pull Ups
JB ~ 2.5 Miles & 60 BPU
Des ~ Snatch Work / 1.5 Miles & 40 BPU
Kate ~ 3 Stair Lap Miles (Holy Cow!!!) & 60 Burpee Pull Ups
Oz ~ 125# Snatch / 3 RFT of 800m Run & 10BPU (15:14)
tb ~ 175# Snatch (no good...not warmed-up enough)...was anticipating Clovis too much... and wanted to get started... CLOVIS 1/2 done...5 Miles Run & 75 Burpee Pull Ups in around an hour

VICTORY!!!

Jacob and the JV-1 Team won the first game of the year!!! GREAT JOB!
He has added life and ATTITUDE to the program...Along with Urban, Anderson & Marriott!!!
These young punk coaches have the kids excited and energized to play!!!
We expect great things in the years to come!

Val had "little victories"...Her JV VB team won their 2nd match last night...
Played well overall, played very well at times, played as a team and we saw glimpses of greatness about them...
Confidence and Consistency is what they need...They CAN do it!
Now just DO IT more often!  Don't get so down on themselves when things go wrong (don't make a bad play turn into 3 bad plays).
That team does LOVE their coach! Their eyes are always checking over for approval!!!

Warm-Up Run & Bergener W.U.

Victory (or 11.1)
AMRAP in 10 Min:
30 D/U (sub is 60 singles, if no Dubs)
15 Power Snatches (75#/55#)

sKILLs (D/U Testing)
3 Rnds of:
2 Min. Max Rep D/U
1 Min. Rest

Yesterdays WOD
Feidt ~ 18:33 (did 60 Step Ups rather than 30)
JB ~ 18:05
Kate ~ 13:49 (65# / Purple band)

Britt ~ 4 Rnds
Oz ~ 5 Rnds (singles) / 35-12-38
Kent ~ 4 Rnds + 50 singles / 18-12-15
Urbs ~ 3 Rnds + 60 singles / 1-0-0
STAN ~ 4 Rnds (55#/Singles) / 264-274-256 (singles in 2min)
Des ~ 4 Rnds + 35 reps (35#) / 93-90-108 (no hair probs on last rnd)
tb ~ 6 rnds / 145-150-116

BIG day.

W.U. - just do it.

Chip Away (115#/80#)
30 Thrusters
30 Pull Ups
30 Power Cleans
30 Burpees
30 Jerks
30 Box Jumps 24/20

5x5 Sqt Snatch @ 60% OTM

7x4 Back Sqt (across)

red- 29:11
OZ- 24:38 Rx!
Stan- 17:15 (85#)
Kent- 31:55 (95#)
Urbs- 35:51 (95#)
Des- 19:51 (65#)
Val- 15:58 / 65# / 155# last 3 sets
tb- 17:14 / 115# /

Lets talk about OZ:  FINALLY! - YES!
That is what we say when we arrive at the part of our journey that has allowed us to take the next step and be confident in getting through a workout- Rx'd.  Way to go Oz!
I'm sure a lot of us remember our first Rx'd workout... or maybe we don't remember the exact workout but the feeling afterwards for sure:  Accomplishment, Excitement, all you want to do is run around like a crazy person high-fiving everyone, only your body just can't pick you up off the floor so you sit/lay there and visualize it, ending your debacle with a fist pumping Hell-Yeah while everyone is congratulating you! (visualize it in slow motion- pretty awesome!)

Lets reflect:
Who can remember their first Rx'd wod... OR even the wod that you sat down and went- I can't believe I finished.  Lay it out in the comments if you like >

Congrats OZ- Keep up the hard work Urbs & Kent!

TTB Tuesday...

Warm-Up...ok...

21-15-9 of each for Time:
TTB
Box Jump (24/20...games standard)
Deadlift (225#/155#)

sKILLs
5 x 5 ~ Sotts Press
Don't lose points of performance of the squat (weight in heels, knees track toes, depth and maintaining a lumbar curve). If you lose any of these P.O.P. you have gone too heavy.

Red ~ 10:11 (95#) /
JB ~ 11:15 / 95# Sotts
Oz ~ ripped hands & ran
Urbs ~ 14:04 / 85# Sotts
Britt ~ 11:44 / 75# Sotts
Des ~ 9:41 (135#) / Roller work
Val ~ 7:58 / 45# Sotts
tb ~ 8:11 / 45-65-75-85-95# Sotts

Great "PUSH" today by Val!!!  We were even with each other the entire way thru... I thought I had passed her by the end of 15 DL, but my breathing of the oxygen got in the way... I hopped up on the bar for 9 TTB, came off with 9 straight...thinking I had a slight advantage, I took a few breaths in hopes of getting 9 Box jumps in a row (actually jumping, not step ups), I began...got 4 Jumps in & had to start jump ups & step downs due to breathing. That is when it happend...Val motored thru the Box Jumps and straight into 9 DL...BAM!!! FINISHED!!! I was still moving over to Deadlift...got 9 in a row and finished 13 Seconds behind her!!!

I have a little message for Box Jumps....YOU SUCK!!!!

NASTY Girls

Oldie but a goodie!!!
One of the original WOD's that Coach had on video...inspiring!

Nicole Carroll, Eva T & Annie Sakamoto

I screwed up and we did Power Cleans rather than HANG Power Cleans...oops!

Nasty Girls
3 Rnd for Time:
50 Air Squats
7 Muscle Ups (sub = 15 Pull Ups/15 Dips)
10 Power Cleans (135/95)

Snatch Work
1 Snatch OTM x 10
(70-75% 1RM)

Oz ~ 12:42 (2-3 rnds w/ pull ups only)
Urbs ~ 24:40 (1@135 & 2&3@95) / 5 x 45# Berg. W.U.
Feidt ~ 13:40 / 
Bert ~ ??? / 145-155#
redd ~ 19:16
Britt ~ 11:32 / 135#-145#
Des ~ 19:40 (green for Dips / Kip Pull Ups)
tb ~ 11:26 / 145-155#

Feels like Track

Great job today everyone!!!

Warm-Up ~ Jog to track... (JB ran a mile)

Speedster
7 x 400m Run (begin running every 3 Min)
Keep track of times...

Gymnastics
OTM x 5min
20 Sec. Handstand Hold on a Wall
~ Work Form...be pretty...get "hollow"
~ Straight arms (lockout)...active shoulders

JB ~ 1:15 - 1:26 range (averaged about a 1:24)
Britt ~ 1:14 (last one) - 1:21 (was hitting 1:20-21 consistently!!!)
Kent ~ 1:50-2:00 times...great effort...Excellent 1st Week!!!
Des ~ 1:30-1:41
tb ~ 1:26-1:38 (2nd to last) (ave. about a 1:31)

Make-Up Work ~ TABATA Something Else (from yesterday):
Val (thursday afternoon...ALONE) ~ 46-54-97-115 (312)
Tough battle between these two this AM...
Maloney ~ 48-73-68-143 (332)
Feidt (Gimpy) ~ 55-69-82-126 (333)

Kickin' it Old Skool

This one seems like it was pulled out of an old time HOPPER!!!

After a nice REST / RECOVERY day...
Here we go...

Tabata Something Else
Pull Ups
Push Ups
Sit Ups
Air Squats
(max reps in 20sec w/ 10sec Rest...for 8 rnds)
Perform 8 rnds of the exercise before moving to next exercise...
Keep a total of each...then TOTAL reps for the session

Snatch Skillz 
5 x 5 Squat Snatch, Touch-n-Go, OTM (60% 1RM)

Strength
4 x 7 High Bar Back Squat, across (meaning get to a wt. and stay there for 4 rnds)

Britt ~ 47-61-71-143 (322) / 100# Snatch / XX
Des ~ 32-45-83-92 (252) /
Urbs ~ 18-34-48-67 (167) / Burgener WU / 135#
Kent ~ 20-35-56-89 (200) / BWU / 135#
tb ~ 72-80-96-121 (369) / 115# Snatch / 225# HBBS
Val ~ 46-54-97-115 / - / 165# HBBS

"I have not been this sore since college" ~ Kent Anderson

We have all said this when we just started crossfit... Now it was time to introduce the newbies to TABATA... Wait till you wake up tomorrow!!!

Back for More...

Urbs & Kent showed up for some more!!!
Even after yesterday's WOD, they were here bright and early!

Accountability, commitment to a group effort and dedication...these things keep many of us coming back and even after a miss or two...WE can count on the group still being there when we return...
Pushing us to be better...
Counting on us to push them as well...
Getting better every day!!!

Warm-up Run...Stretch...mobility...

5 Attempts @ Standing Broad Jump
(Kent=7'4" / Urbs=7' / Val & Des = 7' / Britt=7'9" / Oz=7'9" / tb=7'6")

3 RFT ~
500m Row
12 Burpees
21 Box Jumps (24/20)

OTM x 8min
10 TTB + 20 D/U
beginner ~ K2E w/o D/U
scale as needed...push yourself

JB ~ no clock...just started
Kent ~ 12:30 (clock started after 1st Rnd / KB Row) / 4-6 K2E
Urbs ~ 17:53 (clock started after 1st Rnd / KB Row)
Val ~ 12:42 (KB Row) / OTM w/ 10...then 8...then 6's)
Desi ~ ??? / OTM w/ ??
Oz ~ 13:02
Britt ~ 12:32 / stretch
tb ~ 12:50 / completed OTM

Newbies

It was awesome having a couple of newcomers to the group this AM!!!

Urbs & Anderson were in the mix...
I know it can be hecktic, but the best way to get into this is just to start!
These guys did and followed along well...
Urbs may be a mini-Bertagnoli... He began before everyone else

Warm-Up on your own... (all did an 800m run)

METALHEAD
10-8-6-4-2
Squat Snatch (115#/80#)
50 D/U b/t rounds and to finish

3 Sets of:
Squat Clean & Jerk (get heavy, work form)
Perform a Sqt Clean (hold bottom for 3 sec.) then perform the Jerk

Urbs ~ 27:30 (150 singles/75#)
Anderson ~ 13:30 (75#/singles??)
El Tigre ~ 8:28 /
Oz ~ 8:38 95#/100 singles)
Feidt ~ 15:40 (broke the jump rope during WOD)
Kate ~ 15:00 (65#/200 singles)
Britt ~ 14:30 (Rx)
STAN ~ 12:55 (75#/singles??)
Val ~ 10:30 (115# Sqt Clean) / 115-125-135
tb ~ 8:26 / 185-185-205