Try...Try...Again

13.4...re-test!

For the 4th straight week, we have done the OPEN WOD for a second time.
Every time we have done these, we have improved...
Strategy, timing, just knowing what it is going to feel like...all makes a difference...

This experience has been great.  I love the analysis, strategizing, planning, evaluating to say the least...
BUT, by far and away...the BEST part of this all has been watching others improve and get reps/scores they did not think they could!  Cheering others on & being there for them...that has really made the difference.

Really, we have this everyday with our ANYthing Once group....but this opportunity took some people out of their comfort zone (just entering) and knowing WE were together helped that!

Watching Feidt, JB and Oz "get after" 13.4 yesterday was very motivating (next year they ARE entering the OPEN...no discussion!)... Definitely gave me hope for today's re-test!

Watching Val today...CRUSH here previous score of 65 (now at 73!!!) was just awesome/amazing!  She does not know how much potential she has!  Regional qualifier in 2014 with some focused training & muscle ups!

Sat 3.30.13 ~ 13.4
Within 7 minutes, complete as many total reps possible with an
ascending Rep scheme of 3, 6, 9, 12, 15, 18, etc
Clean & Jerk (135#/95#)
Toes-2-Bar

Val ~ 12 + 13 C&J = 73 Reps
Ethan ~ 12 + 6 C&J (@115#) = 66 Reps
tb ~ 15's complete = 90 Reps

Goto our youtube site to check out the CrossFit Open WOD's and coming soon...other events

 WE (ANYthing Once) will be posting some more vids as we get going on our annual events.

Speaking of annual events (check the Events Page 2013):

MAY means Jigsaw Run!!! (get registered)

Prom cookout after @ tb's place

MAY also means MDM (Memorial Day Murph)!

We may be doing the Madison Mud Run as well...

...check out all events on the events page (found in upper left corner of this blog)

Have any suggestions...talk to Val or tb...or Post to Comments!

Positive thinking.

WANT to be around the happy, positive people at every given opportunity.
and RUN from those that just suck all of that goodness out of life... literally, try to not be too obvious in your facial expressions, chime in with a bit of sarcasm, and with the last resort- hug them!
IF that doesn't work- run away from them.
They can come find you when they are better... you tried. (right?)

Stability is something of a luxury.. consistency is nice but change is constant... and sometimes we don't like what we hear, don't agree with other's choices, think that elsewhere may be better, we need to blame someone instead of just accept what we are being told.  We think we should challenge instead of fall into line, we want our view to be their view, we listen to speculation but need to address the issue, stay honest, believe it will work out.  (if we challenge- do it for the better of the majority)

AND stay together.. because at the end of the day all there is to fall back on are the relationships that make everything worth it...

I can relate to those that feel so strongly about things working out that they refuse to see it any other way...
I can also relate to those that just want to punch someone in the face to make someone else feel as shitty as you do for a minute or two...
One.. super positive.  Another.. really, really negative.
(yes, it is possible to feel these two statements at the same time, multiple times in one day!)
It's easy to be negative...  and for some reason you can attract a lot of people in a short amount of time by being that way.
Unfortunately, these people won't help you and most don't sympathize with you either- they just want to complain with you and many times their way of fixing the situation isn't what is best for the greater good.. but what is best for them.  They are selfish, and if you aren't selfish than you don't belong with them, get the hell out of there!

SO... get some kind of good JUJU concoction together:  try really hard to have faith, refuse to see it any other way.  We are remembered by our words and actions; make them be honest, purposeful, and... of course, AWESOME.

Pre-Game...

Day after & Pre-Game again...

We are testing 13.4 a day early... Val & E go on vacation for spring break on Sunday...

Sooooo we will try again on Saturday...9ish

Jacob, Feidt & Oz went after 13.4 today...

It was great watching them go...

Feidt was reppin' in perfectly...spacing, timing everything...

JB was a beast early and it cost him in the last minute! (he still had big #'s)

Oz had his first "go around" with T2B... did well...

Feidt ~ 12 rnds + 5 C&J ~ 65 reps

Bert ~ 12 rnds + 12 C&J ~ 72 reps

Oz ~ I think he finished 12 rnds ~ 60 reps

Was great motivation to watch going into tomorrow's re-test...

13.4

With much anticipation...here comes 13.4!
A familiar rep scheme (3-6-9-12...ascending)
and at least one exercise that was anticipated (T2B)!

This rep scheme is what the FINAL WOD of the OPEN has utilized the past two years!

Difference is that the final WOD has been the FRAN (thruster/pull up) variation...

So...with 13.4...we see the couplet of Clean & Jerk and Toes-to-Bar for a quick 7 minutes.

Complete as many reps as possible in 7 Min of the following Rep Scheme:
3 C & J (135#/95#)'
3 T2B
6 C & J
6 T2B
9 C & J
9 T2B
12, 12
15, 15
18, 18
21, 21 .. etc

Val ~ 12 + 5 C&J (65 Reps)
Britt ~ 9 + 11 T2B (59 Reps)
Syd ~ 12 + 9 C&J (69 Reps)
Daliege ~ 95# - 9 + 6 C&J (42 Reps)
tb ~ 12 + 8 T2B (83 Reps)

Pre-Game / Rest?!

As we "First-Timers" prepare for 13.4...
We have been following CFNE programming and work days...
Testing twice each week has brought good-great results.
Strategy, planning and a little less anxiety have all helped in our second attempts.

As we finish up...
This week with 13.4 & next week with 13.5...
It is important to reflect back on what gave us all trouble...
Know your weaknesses &  work them into warm-up, cool down & WOD's
Do not neglect your strengths...continue to perform them & improve.

HERE is a thought from someone that struggled with 12.4 which turned into 13.3 this year...

Britt = Yoga
Des = Rehab
EASTSiders (??-I think)
AMRAP in 10 Min:
5 OHS (115#/75#)
10 C2B
15 HR Push Ups
Rounds later today...or they will post to comments!
Val & tb = CFNE Warm-Up x 2 Rnds

13.4...HERE WE COME!!!

Snake in the Grass (CFNE)

We have been following CFNE and Coach Ben Bergeron's programming.
This guy knows his stuff!!! 
His wife, Heather (#2 on page), is a fire-breathing games athlete...
CFNE always has TEAM's in the CF Games...
He gets everyone prepared...young, old, newbie, games-experienced & everyone inbetween
It is his programming that really has been a catalyst to our work!!!

REST days and WOD days, make a difference...when, what & how...

Today:
Warm-Up ~ 400m Run w/ Bouncing Basketball
6 x Muscle Clean, Front Squat, Press (35#/45#)
2 x 4 x Hang Squat Clean, Push Press (65#/45#)

Forward Facing Hurdle Hops
6 sets of 6 Jumps ~ 60s Rest b/t

SNAKE IN THE GRASS
5 RFT ~
10 Clean & Jerk (135#/95#)
10 Burpee Pull Ups

1-3 Rnds NOT for Time:
10m HS Walk
10 Pistols (5/side)

Daliege ~ 14:26 (75#)
Oz ~ 13:27 (75#)
SimO ~ 19:45 (115#) / 1 Rnd
Val ~ 18:46
Bertag ~ 15:44
tb ~ 15:06 / 1 Rnd

Apologize...

Sorry...It has been a while...
CrossFit Open has taken its toll on the blogging
Football Coaches Clinic was also Thur, Fri & Sat.

Review from Last week (after last blog on Tue)...
Wed was Pre-Game/Rest Day for Thursday OPEN WOD!
Thursday Open ~ 13.3
As Many Rounds/Reps as Possible in 12 min:
150 Wall Balls
90 D/U
30 MU

Val - 240 reps
Britt - 242 reps
Syd - 142 reps
tb - 246 reps

Gone for State FB clinic after WOD on Thursday...
I do not think anyone did a WOD on Friday...
Saturday was a POOL WOD of:
4 Rnds NOT for time:
50m Swim
30 HR Push Ups
15 Air Squats

Val - subbed 100 Jumping Jax in Chicago Apt.
tb - finished

Sunday @ 2:30pm ~ 13.3 RE-TEST
Val did same reps (240)
w/ better tie-break time!!!
decreased her WB time by 10 sec...8:00 to a 7:50!
ahead of D/U tie-break by 23 sec!!! 10:34 to a 10:11~OUTSTANDING!!!
tb did same reps (246)
w/ better tie-break time!
WB with 8's & 7's w/ 5sec b/t each...every 5 rounds taking a bigger rest (15s)
WB from a 8:18 to a 7:54! (24sec decrease)
D/U tie-break from 9:51 to a 9:42

Felt a lot better than I thought it would...

MONDAY WOD ~ W/ Soccer Team ~ Boys-2-Men
Bertag, Britt, Des, Oz

Burgener Warm-Up

3 x 5 Snatch, climbing

7 Min Running Clock:
Perform 1 Snatch (85% 1RM) every 30 sec for 4 minutes...
Immediately followed by 3 sets x ME UB Snatch (75% 1RM)
Must be completed w/in the 3 min

3 x ME UB T2B, 60s Rest

3 x 10 HEAVY Reverse Hypers, 60s Rest

Feidt ~ 135# / 115# @ 10-5-5 / 11-8-11 / no RH
tb ~ 155# / 135# @ 4-5-5 / 23-12-12 / 100#

ME = Max Effort / UB = Unbroken

Tough Tu Beat

The variation we did today was one that a guy named Mark Tu already did.
He finished in 24:36!

Warm-Up

Hang Power Clean 1RM

5 RFT ~
20 Burpees
15 HPC (135#/95#)
40 SDLHP (45#/35#)

3 x 30 Hip Extensions

Val ~ 155# / 30:05
SimO ~ 185# / 30:31 (115#)
JB ~ ?? / think he did 6 rnds...no time as usual
OZ ~ form / 32:48 (65#)
STAN ~ XX / 27:25 (95#)
Dalaige ~ XX / 32:00 (95#)
tb ~ 225# / 30:41 / 2 sets

As for the OPEN!  13.3 will be announced tomorrow night. Here is what we have so far:
Burpees / Box Jumps / Push Press / Snatch ~ these have been done once in each of the last two years
Deadlift ~ was done in 2011, but not 2012
Also performed in 2011 but not 2012:
OHS, Pwr Clean, Sqt Clean, Push Ups
Each of the last 2 years have produced the same FINAL WOD (Fran Variant)
What will "pop up" this week?
Wall Ball, T2B, Muscle Ups are left...
Pistols ~ ??? /

LEARNING...

This weekend (13.2) we learned that 15 Box Jumps can be performed as step-ups and be just as effective!
Britt taught us that we can improve in a WOD the day after we perform it!
Des taught us that it is important to take care of the injuries that hinder us (she is on rehab work so she can get back to WODing as soon as she can, but not too soon)
Syd taught us the importance of putting it on the line, even if we are not totally ready (are we ever totally ready?!)

So as we wake-up on a Monday AM...
We find a WOD that is challenging both physically and mentally (aren't they all)...
But when you see the two exercises that comprise FRAN, and that is it...your stomach turns a bit...you feel just a bit off...the nerves begin...and you doubt (at least I do!).

Warm-Up ~ get loose

5 x 5 OHS ~ On The Minute
~ increase wt. each time (if possible)
~ may use a rack or pick from ground

AMRAP in 20 Min:
10 Thrusters (95#-115# / 65#-80#)
10 C2B Pull Ups

Untimed
3 x 25 GHD Sit Ups

STAN ~ XX / 10rnds + 6 C2B (@75#)
OZ ~ tech / 7rnds + 8 thrusters (@65# / purple band)
Bertag ~ 175# / 7rnds + 10 thrusters (@115# / did last set of 10 thrusters unbroken! had 30s left, but could not move)
tb ~ 185# / 8rnds (@115#)

13.2 Sunday Retest

Another Sunday Retest...

I like the way this works out...
We have all been improving when we  ReTesT the WOD.

Britt actually got a full round ahead "the-day-after" as he was headed for skiing this weekend and would not be here on Sunday...
Syd is working on the Sunday-test only model...he has been "testing" some things thursday thru Sunday for his "one-time" test...

The bottom line is we are improving and having some fun as a group!!!
Trying something new, different...putting our names and scores "out there" for all to see!
It is a different feeling...testing...wodding...competing...
This is not just working out/exercising...like we do the rest of the year.... 
(this is better-FUN!)

Val rocked it with just 3 shy of 9 full rounds!!!

Leaderboard should be updated soon...

Improvement!

Everyday we look for improvement in something.
Improved health, fitness, strength, knowledge, friendships, family, relationships...LIFE!

Always strive to improve!

Today was tough to get going...
So much energy gets spent on thinking of the OPEN WOD after we do it, I just want to evaluate, plan & stratagize. 
(have i mentioned, i love this stuff?)
It gets tough to look at a WOD and just do it! Some thoughts:
Will this WOD affect my Sunday retest?
Will I be too sore?
Should I try to work on my form rather than WOD?

Warm Up & 13.2 Prep work...

2 Rnds for Time:
25 OHS (75#/55#)
20 Burpees
15 Power Cleans (135#/95#)
10 T2B
5 HSPU

Feidt ~ 14:20
Val ~ 14:58
Kate ~ 11:40 (feet up)
SimO ~ 13:04 (55/95) he gave blood 2 days ago as well
OZ ~ ??
tb ~ 12:54

Britt came in this AM and was not sure if he was going to try 13.2 again (he will be gone on Sun.). While I would not suggest doing a WOD 2 days in a row...this WOD & the next strategy "fits" well for at least attempting it (if you have to).
It did not take much convincing...
KEY #1
He warmed up for the entire time we did the WOD (20min or so)
KEY #2
Step-UPS!
KEY #3
DL...hips forward rather than low back pull!
KEY #4
He did it! Watch it HERE!

Sunday is going to be GREAT!!!
Val is going to get 8+ rnds...can she get to 9 (I think so!)
Syd will destroy this (DL is his absolute strength!)
I am pushing for 8 rnds...240 (8rnds) could be a big breaker.
Des has a serious shoulder injury that is going to take some time to get healed...it sucks! BUT she will be stronger than ever for next years TEAM that we will enter!

13.2

How big is your engine???

13.2
AMRAP in 10 min:
5 Ground 2 Overhead (115#/75#)
10 Deadlift (115#/75#)
15 Box Jumps (24"/20")

Britt ~ 6 Rnds + 6 Box Jumps (201 reps)
Val ~ 7 Rnds + 9 Box Jumps (234 reps)
SimO ~ 6 Rnds + 2 Box Jumps ( 197 reps)
tb ~ 7 Rnds + 6 DL (221 reps)

Syd...tonight for trial #1, or will he just dominate on Sunday again?!
Desi is saving it for Sunday...hopfully...getting shoulder worked on!
Check out the results on our Youtube Channel

Good stuff...if you have time...and your a geek like me that LOVES this stuff
Mobility WOD All-Stars 13.2 Prep
I will be working on evaluation...
Val is going to get 8+ rnds on Sunday
Syd will KILL this WOD!
My goal is 8 Rnds!
That would be great!!! few less breaks...become more efficient and it can be done!

Pre-Game/REST/EASTsiders

The next few weeks are just a jumble of things...
Wednesdays are Rest/Pre-Game & EASTside WOD's
FRIDAYS we will all be together for a WOD
WE are always together...even though we are (sometimes) apart.

EASTsiders did their own WOD @ the Jr. High this AM...
JB & OZ were swimming...
Desi & Britt were working mobility (in the weight room)
tb was pre-gaming
val was prepping for another day

Today is the release of 13.2 ~ any guesses??? (post to comments...yea right)

EASTsiders

Dirty 30

3RFT

400m run

30 OH Lunge walks 45#/25#

30 Push ups

30 Bk Sqt    95#/65#

30 Jumping P.U. 

30 WT Plank S.Us  #15

30 Jumping Lunges

Kate: 34:40

Feidt: 35:36

Every Day I'm Shufflin'

Here we go...
Steve is in and what "pops" up???
800m Running!

Good Workout today!

Warm-Up on  your own (check the board for ideas)

3 Attempts at the Pro Agility Shuttle
*Record best time

3 RFT ~ 
800m Run
40m One-Arm KB/DB OH Lungewalk (55#/35#) [20m each arm]

5 RM Hang Power Clean

Simo ~ 4.72 / 16:15 (35#)
Katlyn ~ XX / 19:15 (20#)
StevO ~ 1.5 mile run / 21:15 (35#)
JB ~ 4.78 / 19:16
Val ~ 5.02 / 18.54
OZ ~ 4.61 / 19:08 (35#)
tb ~ 4.66 / 20:05 / 205 HPC (5RM)

OZ...making the Pro Agility look easy @ 4.61!!!
Great way to start the day...healthy competition in the Pro Agility Shuttle and a tough wod that you just want everyone to succeed in...It burned the QUADS!

More Snow

Waking up to find more snow...sucks!
Finding less than the predicted 4-7 inches was nice, but snow still sucks...
Time for winter to be finished!
THINK SPRING....

Warm-Up as you need...

4 Rnds for Time:
5 Power Cleans (135#/95#)
5 Front Squats (135#/95#)
5 Jerks (135#/95#)
5 x 3 Pull Ups + 2 Dips

Feidt ~ 15:24
STAN ~ 18:40 (115#)
Kate ~ 19:58 (90# / purple band - both)
SimO ~ 19:08 
Des ~ started and DNF...shoulder hurtin'
tb ~ 18:59

OZ ~ Shovel Driveway for Completion = DONE!
JB ~ Wipe snow off SUV & Shovel Driveway = SUV-done, driveway-NO

Week #1 of CrossFit Open is in the books...
Just an FYI ~ Here is how the weeks will look for the next 4!
I will have a WOD everyday for people to do if you choose, but for those of us that are TESTING/COMPETING in the Open...this is what we should stick to:

Mondays = REST / Low Key
Tuesdays = WOD
Wednesdays = Pre-Game
Thursday = OPEN WOD / Compete
Friday = WOD
Saturday = Pre-Game/REST
Sunday = RETEST

Sunday...Retest!

Today we retested!
It was a great experience...I was loving the last 3 days of analyzing video, working to "pick-up" seconds on everyone's WOD.
This is stuff I love...strategary! I may have gone a bit overboard, cause I couldn't sleep...Not just thinking about the workout, but trying to evaluate everyones strengths and weaknesses...AND trying to figure where they could pick up some precious time.
Which was awesome, super helpful, and though very... psychotic (from what I understand...) this is how it makes us feel: more confident and definitely better prepared.  Its like prepping for Friday night Go-Time!

MOST IMPROVED = Val...went from 150 reps to 154 (4 Reps of 100# Snatch!!!)
Close Second = Britt...went from 119 reps to 121 (3 extra Reps of 135# Snatch)
And Biolo.. did better than last time also!
One-Time Wonder = Syd...only tested today

Des & Ethan did Fran after we were done...
Even Bertagnolski joined in and did 13.1 WOD...
HOWEVER, he will not put it on the line and sign-up or get it on video... he is on video.. check the mirrors- he is the guy screaming.
We need to help him get past this & understand the quote at the bottom!

Here are links to our 13.1 videos & the CrossFit Open Profile pages:
Des ~ 112 Reps OPEN Profile
Britt ~ 121 Reps OPEN Profile
Syd ~ 118 Reps OPEN Profile
Val ~ 154 Reps OPEN Profile
tb ~ 151 Reps OPEN Profile

You can also look for us on the CrossFit Open Leaderboard

BTW ~ We now have a youtube page/channel alotta sweat (ANYthing Once)
The plan is to post some videos that we take when we do events...for now, most of our CF Open will be posted there...check the site weekly to see how we are doing!  Words of encouragement are always appreciated!

Quote of the Day...possibly the YEAR!
From Twitter:

Jonathan B. Haynes
@MyIgnition
On your 13.1 Score: Learn from it, accept it and move on to the next one. It doesn't own you. We do this for fun. #CrossFit

This experience, while only 1 workout into it, is proving to be (again) what ANYthing Once is all about...testing our limits, teamwork, support, trying new experiences, entering the unknown, putting it on-the-line, doing it TOGETHER!

THIS IS AWESOME!!!

Captain Jack...

Good Friday...
JB & OZ are taking on 13.1 (Have fun...
JB ~ you should have entered...Still can...Be there with us on Sun @ 9am and get taped and IN!

Warm-Up
2 Laps
15 GHD Sit Ups
15 Back Ext
10 Strict Pull Ups
10 Push Ups
10 Reverse Lunges

#1) For Time:
20 Thrusters (115#-135# / 75#-95#)
2 Rope Climbs (sub = 20 Pull Ups, alt grip)
10 Thrusters
1 Rope Climb (sub = 10 Pull Ups, alt grip)

#2) 3 RFT ~ 
10 Hang Squat Cleans (135# / 95#)
30 Hand Release Push Ups

For those competing in 13.1 again on Sunday...ONLY Perform Warm-Up and #1...

Val ~ 6:28 (75#)
Kate ~ 7:30 (75#/purple band-pull ups & 2 sets of 20 Thrusters, by mistake) / 9:31 (@ 90#)
Des ~ 6:40 (75# / pull ups) / Stopped after 2 rnds (shoulder)
Britt ~ 4:45 (115#)
SimO ~ 7:03 (115#) / 11:31 (115#)
Feidt ~ 7:23 (135#) / 8:35 - 2 rnds
OZ ~ 163 Total Reps (45#-65#-75#)
JB ~ 139 Total Reps (75#-135#)
tb ~ 5:45 (115#)

The thought today was to workout, but take it easy... I know I did not convey that very well at the start.
This week has been great...Much to do & think about:
Anticipation of the 1st Official WOD for us...
How we are going to "attack" these wod's...
What we want to do for the next 5 weeks...staying as "together" as we can...
Support is #1!!! Supporting those in the games or supporting those that are not and doing some "extra" in the WOD's...It makes a difference...That is coaching...Helping evaluate movement and getting better...

Video links to come Sunday after Attempt #2...

9am for anyone that would like to be there!!!
watch...cheer...count... support...participate
YOU CHOOSE

13.1 & Done

13.1 is complete...

Now time to check the video!  Make sure ALL reps are counted and any "no-rep" gets taken out...

Time to be strict on yourself...really evaluate the tape!

Warm-Up as you want...

13.1

As Many Reps As Possible in 17 Min:

40 Burpees

30 Snatches (75# / 45#)

30 Burpees

30 Snatches (135# / 75#)

20 Burpees

30 Snatches (165# / 100#)*

10 Burpees

Max # of Snathces (210# / 120#)

* on all areas it is listed this way...on the official scoresheet it is listed as 185# for men...

Awaiting confirmation from crossfit.games

STAN ~ 45#-75#-100# ~ 159 total reps

Val ~ 150 total reps

Des ~ 112 total reps

Britt ~ 119 total reps

tb ~ 155 total reps (used 165#)

This was an Awesome AM WOD feeling!!! 

So excited...very technical/official...WAY more intense than the normal WOD!

Videos coming soon...

Pre-Game

That is what today is...Pre-game!
What do you do before a big contest?
Warm-up...stretch... mentally rehearse what you will do...
review movements/scenarios that you will be doing during the contest...remaining at a lower intensity

Schedules can be varied...here is what Ben B (CFNE)has suggested:

For MASTERS & Those Pushing for the Regionals
Mon:~~REST
Tue:~~Training (cut back volume, if needed)
Wed:~~Pre-Game
Thur:~Open WOD
Fri:~~REST
Sat:~~Pre-Game
Sun:~~Open WOD

For those wishing to maintain fitness during the OPEN:

Mon:~~Training

Tue:~~Training

Wed:~~REST / Pre-Game

Thur:~Open WOD

Fri:~~Training

Sat:~~REST / Pre-Game

Sun:~~Open WOD / Training

The idea behind the Rest/PreGame day is to prime the body for the following days competition.  Nothing you do today should be more than a "walking" pace.  If you feel good, like you want to do more or go faster, that's the idea - don't do more.  Today keep it under wraps.  Tomorrow unleash hell.

~ Ben Bergeron, CFNE

We will discuss our Training Schedule Thursday...

After performing 13.1!

3...2...1...

DD is IN!!!

Forced... Coerced...Browbeaten...Bullied...Intimidated...Pushed...Arm Twisted...
It does not matter how, just the fact that Desi is now IN the OPEN...OOOHHH YEEEAAA!

Now all results will be "out there"!

Scared...Intimidated...Nervous...Anxious...Crestfallen

Determined...Excited...Optimistic...Inspired...Confident

These are all the words that describe how I feel at one moment 

when I think about the OPEN!

ONE word that describes what I feel about ANYthing Once Crew doing OPEN TOGETHER: 

AWESOME

Being a part of such a great crew is just awesome!

Just knowing WE are there for each other, 

especially during the UNKNOWN & UNKNOWABLE.

The Best!

Warm-Up

1) Snatch Complex

1 Snatch Pull + 1 Squat Snatch

* work to heaviest possible

~ work hard at hips under the bar FAST...drop those hips!

2) 10 RFT ~ 

100 Single Alternating Jump Ropes (Rt, Lft = 2)

5 OHS (185-135# / 135#-95#)

3) 3 GIANT Sets

5 L-Sit Pull Ups

10 Strict Ring Dips

15 Back & Hip Extensions

OZ ~ working out the kinks / 18:52 (@45#)

Des ~ Mobility / 21:45 (@ 65#)

Steve-O ~ form / 26:00 (@45# x 10reps)

SimO ~ 115# / 18:24 (@105#)

Val ~ XX / 22:13 (@95# for 3 rnds then 45#x10reps)

Britt ~ 165# / 17:22 (@135#)

tb ~ 175# / 22:20 (@185#) / Giant Sets...check!

Are YOU Ready?!

Well...here it is!  CF OPEN week #1.
WOD will be announced Wednesday...

We have another entry from ANYthing Once! Check HERE...

Todays Tune-Up:
1) Complex
1 Power Clean + 1 Push Jerk + 1 Split Jerk
work to heaviest possible

2) AMRAP in 10 Min:
6 Deadlift (norm. = 225#/155# / adv. = 275#/185#)
6 HSPU (adv = 6" deficit)

3) 3 GIANT Sets:
NINJAS (good @ cardio...need strength work)
6 Bench Press*
9 Good Mornings (95#/65#)
12 DB Shoulder Press (40#/20#)
15 Band Pull-Aparts
*pick a wt. heavy enough you cannot get it 10 times, but you can get 6-7
BEASTS (good @ strength...need cardio/stamina)
6 Muscle Ups
9 TTB
12 Burpees
15 Band Pull-Aparts

OZ ~ XX / ?? /
Kate ~ ?? / ?? / Ninja Giants
Des ~ XX / 7 Rnds + 1 (@145#) / Ninja Giants
SimO ~ XX / 4 Rnds + 6 (@225#) / Ninja Giants
Feidt ~ 185# / 5 Rnds (@185#) / Ninja Giants
Britt ~ 185# / 7 Rnds + 8 (@185#) / Beast Giants (6 MU in a Row each time...)
tb ~ 185# / 4 Rnds + 7 (@275#) / Beast Giants (6 MU in a Row each time...)
Val ~ 155# / 7 Rnds + 2 @ 185#all purple / Ninja / PR clean of 160#

3...2...1"3"

Today was a BIG day...
State Gymnastics (Des worked it & boys worked parking)
Girls State Powerlifting (Val, Syd, tb)

We had 6 girls that qualified for state (1 Sr., 1 Jr. & 4 Frosh)!
Had a great day with them all!!! Lots of PR's and excitment...

We were planning on doing the daily WOD @ Necedah before the meet began (again)...
Between State being as crazy and hectic as it was, and the daily WOD that popped up being a 5k (3.1 mile) run, we did not do anything pre-meet!

Syd was going home to a P90X workout...week #4 for him...and improving rapidly again!

We decided to DO the 5k when we got back...

So, just after 6 pm...we pulled into LHS parking lot & were getting ready to run the 5k...

6:45pm...24 Degrees...5K Run

Val ~ 24:42 (was leading until HUGE side ache about 1/2 way thru)
Ninja (Ethan) ~ 22:34
tb ~ 24:34

Check out the Events 2013 page and get set for something...

What will you participate in this year???
~ We have a new participant for the OPEN, and possibly a couple more to come...
~ Ready for another shot (or your first try) at a Triathlon?
~ If you know of an EVENT that would be good...get it on the list (e-mail Val or tb)

PS ~ Des, Ethan & Jenne did this WOD ~ 
3 RFT ~ 
10 Goblet Squats (45#/30#)
20 Box Jumps
30 Lunges (45#/25#)
40 Good Morning Darlings
50 D/U

Des ~ 15:16
Ethan ~ 15:20 (150 Singles)
Jenne ~ 16:00 (150 Singles)

Sqt-Cln-Th

As for our WOD's lately... There is often 2, 3 or 5 different exercises, activities listed...

Just so you know... There IS a MAIN WOD that we should all be doing...
Today it was the #1 (OTM for 20)...
The order really doesn't matter as much as I make it out to...
We will always work to do the main WOD together...the other stuff ~ well, you do what you want...make yourself better...If the other exercises don't apeal to you...choose a different weakness to work on...make yourself better...

Here is why you should be working out...training!!!
Do it because you love it...not because you have something to prove!
Get Ready for the OPEN!  GO SPEAL!!!

So For Today

Your own special warm-up...personalize it...but be quick!

1) OTM for 20 min:

Odd: Squat-Clean-Thruster (BB = 135#/95# KB = 55#/35#)

Even: REST

* Record EACH of the 10 Rnds!

2) 3 Rnds for Time:

12 (m) / 9 (f) Muscle Ups

50 Low Row (50#) or 100 D/U

ALT. WOD if no M.U. = 3 RFT ~ 10 C2B, 20 Dips, 100 D/U

3) 3 Giant Sets:

15 Weighted Abs

15 Back & Hip Extensions

15 Ring Rows (inverted row)

15 Bent-Over DB Lat Raises

STAN ~ 16:00 (purp dips, 300 singles)
Des ~ worked  / 19:30 (purple dips, kipping pull ups)
Britt ~ (35#KB) 6-8-8-8-7-9-9-9-9-10 (83 total) / 6:05 (1 Rnd)
OZ ~ (??BB) 7-8-7-6-5-5-5-4-4-6 (57 total) /
Val ~ (95#BB) 5-6-6-7-5-5-6-7-7-6 (60 total) / 

Kate ~ (30#DB's) 9-10-10-10-10-10-10-8-8-9 (94 total) /
Feidt ~ (135#BB) 7-7-7-5-6-6-5-5-5-6 (59 total) /
Bertag ~ (135#BB) 9-9-8-8-7-7-7-7-6-6 (74 total) /
SimO ~ (95#BB) 10-9-10-9-9-8-9-8-10-10 (92 total) / 22:20 (purple dips, 300 singles)
tb ~ (55#KB) 8-8-6-7-7-6-6-6-7-6 (67 total) / 19:20