Get Better...

Tuesdays have become a hodge-podge of a WOD day...GOAT day for everyone!
Don't get me wrong...we do a WOD... and in the end you know you have worked out,
BUT in the beginning you may wonder to yourself, if this is really working.

It happened today...first 3 rounds of each exercise for me were easy enough that I was asking myself if this is even worth doing...
By the 5th round my lack of flexibility was costing me in the Bridging Push Ups (I could not hold position at the top)...My hand was slipping out and I had to concentrate on form coming down... It turned into hard work!
There was a lot to work on, to say the least... Fatigue tends to do that! I found different aspects to focus on (lower back must touch ground, head must get inverted, try to keep hands by ears, flat-back, etc) the entire time.  Technique can be just as important as work, sometimes even more-so. Just THIS focus on form/technique made me sweat more...NOT TO MENTION the sweat-piles that were making me slip all over the place!

Warm-Up
2-3 Rnds ~
150m Run
15 GHD Sit Ups
15 Back Extensions
10 Pull Ups*
10 Ring Dips*
* Make these as difficult (but do-able) as you can for yourself (i.e. ~ 3 strict-7 kipping)

20 Minutes of GOAT:
Odd min = ?? (focus/work #1)
Even min = ?? (focus/work #2)

Val ~ M.U. Transition x 5 / 10 Alt. Pistols
Oz ~ 5 Thrusters (@95#) strength / ME UB Strict Pull Ups (7,5,5,5,5,5,5,5,4,4)
Biba ~ 5 Thrusters (@155#) / ME UB Strict Pull Ups (???)
Gatlin ~ 5 Superman Push Ups / 5 Bridging Push Up Holds
tb ~ 5 Superman Push Ups / 5 Bridging Push Up Holds

Stan & Daliege came in and did yesterdays 10 RFT wod (@ 75#):
Stan ~ 10:00
Daliege ~ 10:30

Burpee Warm-Up

Warm-Up
30 Burpees
Shoulder Mobility

7 x 1 3-Position Snatch (low-2-high)
Work to Heavy Set
60 sec Rest b/t
Hang Snatch (below knee)
Mid-Thigh Hang Snatch (just above knee)
High-Hang Snatch (from pockets)

10 Rounds for Time:
10 DL (95# / 65#)
8 Hang Power Clean (95# / 65#)
6 Push Press (95# / 65#)

Kate ~ 13:07
Desi ~ ???
Oz ~ 13:20 (@75#)
Feidt ~ 12:47
Gatlin ~ 13:??
(possibly 12:??...started a bit early and had a round on everyone...
He did not realize we started as a group!)
Britt ~ 17:11
Simon ~ 14:03
tb ~ 14:52

a Colorful Weekend...

SATURDAY was AWESOME!

 Spent the morning running Wazeecha with a first-timer on the 4mi trail.

Spent the afternoon with a crazy group of people... and rounding the end of mile 3 it was pretty apparent it was more than the color and the company.

The comment was... a year ago I was #110 heavier and this wasn't a possibility.

AND now he is rockin it!

Getting asked to be on their team and run may not have seemed like much at the moment.. 

but it was pretty awesome for me to be there and get to run Alft's first 5k...

The first of many I am sure!!

SINCE NEXT WEEKEND he will have a 6k under his belt.

These events and the people we surround ourselves with is what makes life GR8!

Before.

After.

DIRTY BIRD!!!

Britt did the Dirty Bird...

While we were all doing the Filthy Fifty

With little to no warm-up...

Filthy Fifty

For Time:

50 Box Jumps (24"/20)

50 Jumping Pull Ups (bar at mid-forearm)

50 Swings (35#/25#)

50 Walking Lunges

50 K2E

50 Push Press (45#/35#)

50 Back Extensions

50 Wall Balls

50 Burpees

50 D/U

Kate ~ 25:45 (300 singles)

Des ~ 26:00 (10 burpees + 800m Run)

Oz ~ 28:09 (200 singles)

Feidt ~ 28:00

Val ~ 27:11

Simon ~ 29:15

Bibba ~ 34:55

Trickle ~ 35:00

tb ~ 27:24

Yoga / Rest / Reflect

Yoga and Active Rest Today...

READ THIS!!!

Some Quotes that stuck out:

To state that a strong, proper squat is useful for the sport of exercising is the understatement of the century.  It’s paramount to success in Crossfit and literally hundreds of other sports.

Squat so that every squat you do translates to every other squat you do. 

...if you don’t know how to squat properly, your mobility sucks

...make sure your squats have carryover.

BuRpEe YeA

Warm-Up ~ Run/Move
5 Pull Ups
10 Dips
15 Squats

OTM for 8min:
3 Reps ~ High-Bar Back Squat, climbing

For Time:
30 Burpees
50 D/U
30 Burpees
15 Pull Ups
30 Burpees
50 Lungesteps
30 Burpees
15 Pull Ups

A nice workout for the day...
Everyone was able to push each other!

Kate ~ 155# / 15:23 (200singles / Purple)
Val ~ 155# / 17:42
Des ~ 115# / 16:31 (400m sub for burpees / 100singles)
Oz ~ XX / 16:00
SimO ~ 205# / 15:43
Feidt ~ 245# / 16:21
El Tigre ~ XX / 16:48
Biba ~ XX / 18:46
Trickle ~ XX / 20:00
tb ~ 245# / 15:50

Friday will be Dirty ;-)

IMPROVEMENT

Tuesdays are designed to improve...Yourself and those around you!
Improve yourself mentally and physically...
Pick some exercises that have hindered you in the past week...work them!
Pick some exercises that you want to be able to perform, break them down...work them!

Either way ~ IMPROVE!

NOW...have you ever thought about how your OWN improvement helps OTHERS improve?
It doesn't always have to be about YOU! (if you have been around, a specific someone will tell you that)

A VERY TRUE STATEMENT!!!

When you come in, what do you offer the group?
Just your effort helps...but ideas, friendship, conversation, just being there...ALL of it goes into improvement...BOTH physically and mentally.
Just being you makes others better...if you are around!
Just being there makes others better...if you give of yourself!

Why do New Years Resolutions FAIL?
Because, often times, they are ONLY about YOU!
They include no one else...no one to hold you accountable, they improve nobody but you!
Be inclusive...be a TEAM...be a family...be TOGETHER

40 Turkish Get-Ups (25# / 15#)
* perform all 20 Lft then 20 Rt Arm
2 Rnds ~ 5 Pull Ups, 10 Burpees, 15 4-cnt Flutterkicks

OTM for 20 Min:
Wizard of Oz:
Odd = 10 Wall Ball
Even = 10 SDLHP

Oz - did the Wizard (@45#)
Val - Odd=10 Ring Rows / Even = 10 Parallette Dips
Jacob - RAN FAR
Desi - Yoga
Britt - Yoga
Daliege - did the Wizard (@ 95#)
tb - did Wizard @ 90#...for last 7 W.B. did 15reps

This is GREAT!

Who has a GOOSE costume?

RUN-DAY

Monday so it is a Run-Day in April...

Speed work with the athletes...

Warm-Up:
Leg Blaster
Arm Circles, Wrist Circles

5-7 x 2 Hi-Hang Snatch, climbing (60sec b/t_
3-5 x 3 High-Bar Back Squat w/TEMPO* (@70%)
* Tempo is Quick descent, 5 cnt at bottom, bounce and fast to top

Form Run w/ athletes
6 x Sprints On the Minute (if you want/have time/won't injure yourself)

HELEN
3 RFT ~ 
400m Run
21 Swings (55#, 35#)
12 Pull Ups

Most did some sort of the warm-up and made it thru form run...
No one did SOTM...
I for one would have "blown my hammy" (classic Hunt-ism)
Still feeling it from last weeks speed sessions...
I do not know if anyone did the HBBS Tempo...
I think Oz had a PR of 105# for Snatch!!! Awesome!

Here are results of Helen:
Biba ~ 12:14
Bertag ~ 12:07
SimO ~ 12:01
Oz ~ 14:12 (35#KB)
Feidt ~ 11:11
Kate ~ 11:15
tb ~ 10:47

SQUAT Well... High-Bar Back Squat is the most functional way to squat...
It transfers to wall-ball, thrusters, front squat, OHS, etc
When squat improves...EVERYTHING improves!!!
Do not let form fail...do not do low-bar squats just to be heavier...
Work our HBBS...
Article to come tomorrow!!!

Every single day.

To be more.
You must ask yourself to be better.

To address adversity.
You must ask yourself what you believe in, follow what you know is right, and never lose focus.

To remind yourself why you do what you do.
Look to those you hold closest to you.

To know what is right.
Listen to your heart.

FGB ~ Friday

Friday = FEIDT (FIGHT) GONE BAD

Warm-Up ~ 
400-800m Run
Mini Leg Blaster
2-3 Rnds:
6 Pull Ups
9 Line Hops
12 D/U
9 GHD Sit Ups
6 Push Ups

FGB
3 Rnds for Total Reps (continuously running clock):
60 sec. Wall Ball (10')
60 sec. SDLHP (75#/55#)
60 sec. Box Jump (20" all)
60 sec. Push Press (75#/55#)
60 sec. Burpees (Row for Cal)
60 sec. REST / Record Reps for Rnd

JB ~ 109+97+85 = 291
Oz ~ 94+74+77 = 245 (@65#)
Biba ~ 80+79+80 = 239
Britt ~ 91+85+71 = 267
FEIDT ~ 95+82+83 = 260
Kate ~ 107+102+92 = 304 (stud...get D/U & Pull Ups and she will be great for our TEAM for the OPEN next year!)
SimO ~ 207 ? unsure of rnd #'s
Val ~ 96+77+70 = 243
tb ~ 97+96+93 = 286

#1 - Rowing Cal & Burpees are fairly the same for #'s...
BIG difference on power output I would say...Rower is work, but not as taxing as the burpees would have been...but getting to 10-11 is still tough and constant...
#2 - SDLHP were/are brutal after Wall Ball
#3 - This was a good test...Primer... WE need to get these #'s closer to 300 & WE can!
#4 - Good article:
TABATA TIMES
7 Most Underrated CF Exercises

I Wouldn't disagree with the suggestions, some are "box" or equipment specific...

Here is my list for ANYthing Once Crew (in order):
Strict Wt. Pull Ups 
~ The better we get, better for MU!
Partner Pulls
~ Just torture...hard work 
Squat Therapy (Form, Flexibility & Function)
~ We can always improve, and many take squatting for granted
Single Leg ANYTHING
~ Better with single leg stuff
Getting Under Bar (Dropping the Hips)
~ Speed and Flexibility go a long way here...
TGU
~ Great warm-up activity anytime...25 straight reps will get you sweating

Yoga...Thursday

Good Warm-Up (sweat) and Yoga...

Twist the spine...breath...twist some more...

"The head and shoulders are just passengers...along for the ride...twist from the abdomen!"
"Relax your breathing...don't strain."

2 Days WOD

Brief Update from Tuesday (as I remember it)...

Individual Warm-Ups...followed by:

OTM for 20 Minutes:
Odd = Goat #1
Even = Goat #2

Val =
5 x Ring Work for M.U. (Negative Dips...to transition...keeping hands/wrist on chest)
200m Row (new rower, not really a goat)

tb =
200m Row (new rower, not really a goat)
5" Handstand Walk

Oz =
5 Kipping Pull Ups
5 Snatches (65#)

Dalaige =
5 Pull Ups
5 Thrusters (form & depth)

Desi & Britt = Yoga

WED WOD
Warm-Up
800m Run
2-3 Rnds ~ 30 Squats, 25 K2E, 20 HR Push Ups, 15 4-cnt Flutterkicks

Form Running (sprint form)

6 x 50m Partner Pulls, Rest as needed b/t (no more than 3 min)
* 6 Pulls each

FOR TIME:
10 Shoulder Press
15 OHS
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats
* 115# / 80# (use same wt for all...scale as needed)

Des ~ W.U. / Form / P.Pulls
Kate ~ W.U. / Form / P.Pulls
Feidt ~ W.U. / Form / P.Pulls
Britt ~ W.U. / Form / P.Pulls
Oz ~ W.U. / Form / P.Pulls
SimO ~ W.U. / Form / P.Pulls / class -12:03
Bertag ~ No Part. Pulls / 14:26
Biba ~ No Part Pulls / 13:58 (did 1 Part. Pull after)
tb ~ W.U. / Form / P.Pulls / class - 12:26
P.M.~ val ~ w.u. / 14:35 @ #75


YOGA / Active Rest Tomorrow

Friday we will

 Fight, Feidt, & Fight some more !!!!

Be Ready...

Late...

Sorry for the slow blog today...

Run...well...actually......SPRINT!!!

Warm-Up ~ 3 Rnds:
2 Laps
10 each @ DL + UP Row + Front Squat + Press + Lunge (45#)

Form Run

Sprints on the Minute for 12 Min:
Sprint for 6 Sec. (AFAP)
Rest the remainder of Minute...

Check 40 yd dash time, if daring enough

We did have a few kids clock under a 5.0 sec 40 yd time after 12 sprints...impressive.

Val
Des
Kate
Feidt
Oz - ?
Britt
tb

Was good today...felt it in the legs ALL DAY...

Partner Pulls on Wednesday...BE PREPARED!!

BTW ~ Friday will be a Fight!

Also... GET SIGNED UP FOR JIGSAW...

IN = Feidts, Val, tb

Reflections of OPEN 2013

Memories @ alotta sweat (youtube.com)

This experience has been awesome!  Those of you who did not enter, it is a MUST next year!
We have found some weaknesses to work on over the course of the next year...
Nothing that we have to jump into immediatly, but a bunch of little things to work on during warm-up, strategy during WOD's & specific WOD's this off season...to be implemented a bit at a time

Choosing/Knowing your GOAT's (see previous post) is an important aspect of training/improving.
Choosing the times to work on them is the science/magic!
You should not "burn yourself out" during a warm-up & at the same time, you cannot keep neglecting a weakness, because you want to "save yourself" for the WOD!

I for one will do some reflecting / conversing / studying and program some better warm-ups & WOD's and the majority of time we will still be following some programming from those coaches/boxes that we like/admire!

Get Better @ / Perform for the First Time:
Muscle Ups
~ Dips / Ring Dips
~ Strict Pull Ups / C2B
Toes-to-Bar (K2E)
Handstand Push Ups ~ Kipping & Strict (deficit)
Handstands (freestanding) / Handstand Walks
Glute Ham Raise
L-Sits

Snatch / Clean & Jerk (getting under the bar)
~ Actually Squat-Snatch & Squat-Cleans...they should be heavier than your Power!

Work On:
D/U (Maloney! & the rest of us...these cannot be a GOAT!)
Higher Reps w/ Bodyweight/Lightweight (Wall Ball/Air Squats/Push Ups/Thrusters)
Running / Pacing
Partner Pulls (Runs)
Breathing / Tempo / Breathing Ladders
False Grip / Hook Grip
Mobility / Flexibility / Gymnastics movements

Taking Care of Ourselves:
Stretching.
Eating Right/Clean ~ which we all seem to have a pretty good handle on (most of the time ;-)
Icing.
Stretching.. after is important.
Yoga. Position Holds.
These can not be neglected! 
The more we do the more we need to be aware and address the importance of restorative movements.

Improving in any of these areas will improve everything else as well. Form.Function.Fitness.

Elizabeth & DL

400m Run for Warm-Up
8 x Muscle Clean, Front Squat, Press (45#/35#)
2 x 6 - Hang Squat Clean, Press (75#/65#)

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

...5-8min Rest...

1 x 10 Deadlift (heavy)

Feidt ~ 13:25 / 135#  (low back)
Val ~ 10:03 (purple dips) / 205#
Kate ~ 15:00 (90# / purple dips) / XX
JB ~ 9:51
tb ~ 9:25 (rings) / 275#

Been a good week back from the OPEN...
We have all been more sore than usual...
Realize the OPEN is not training...it is testing & maintaining...
We were staying in a "good place" to be able to get after it (test) twice each week...
Even at that the testing was not great training...
Same WOD 2x's in a week...
Many shorter than 15 min with a warm-up that would just get you ready, rather than burn you a bit!

THIS FEELS GOOD!!!

JIGSAW

Get signed up....HERE!

Commit People...Great Cause...

Even better group to run with...

No one left behind!!!

Yoga

Warm-Up & Yoga
Des, Val, Britt & tb

Stan & Daliage did Angie from yesterday...

ANGIE +

Warm-Up for 5 min...then...
6 x DL / Up. Row / Muscle Clean / Front Squat / Push Press (45#)
4 x Squat Clean + 4 x Jerk (heavier)

Clean & Jerk
10 x 1, climbing work to heavy set

ANGIE
For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squat

El Tigre ~ 29:48
Biba ~ 32:00
Britt ~ 24:20 (partitioned Pull Ups for shoulder)
Kate ~ 23:50 (purple band)
Feidt ~ 23:34
Des ~  24:50 (Pull Ups & Push Ups subbed with 200 D/U & 1mile Run)
tb ~ 20:17

PM
val ~ 10x1 105/115/125/135/140/145/worked squat clean on last 4 @ 135#

We did not do complete 10x1...

GOAT

Goat (ɡəʊt)
(n)
1. furry little mountain creature. Usually trots, loves cabbage and tin cans.
2. a bad or inferior member of any group
3. short for scapegoat
4. a particular movement or skill that you consider a weakness

Tuesdays are days that we will be as hard or easy as you make them.
1) Warm-Up
2) Work on your GOAT(s) / or WOD (optional)
3) Mobility / Flexibility / Yoga

4.9.13

GOAT work was OTM for 17:
Val
Odd ~ 3 Strict Pull Ups
Even ~ 3 HSPU

tb
Odd ~ 15 Squat Clean Thrusters (55#)
Even ~ Rest

Des & Brit ~ Mobility/Flex

WOD
Nancy
5 RFT ~
400m Run (back circle)
15 OHS (75#/55#)

Stan ~ 15:15 (65#)
Daliege ~ 18:10 (65#)

Back to Normal

Normal... Or what our schedule will be like right now!

Mon ~ WOD
Tue ~ Yoga / Mobility / Work low intensity on a weakness (goat)
Wed ~ WOD
Thur ~ Yoga / Mobility / Goat Training
Fri ~ WOD
Sat ~ WOD / Performance (ie-5K, Mud Runs, Bike, Swim, etc)
Sun ~ REST

Also, I will try to be making a better warm-up for all of us in the next few weeks...
Things we need to work on, etc
Don't skip strength...
You may not get thru all of it, or get to a MAX, but at least come close for strength exercises
If form is a problem, get as heavy as form will allow...do not stay light "because form needs work"
Don't be stupid (do not get hurt)! But do not shy away either...
Some of our scaling WOD's is only because we have not worked our strength well enough.
PUSH YOURSELF!!!

5 minute Warm-Up (& bar set-up)

3 RFT ~
400m Run
12 DL (Bdwt / or 225#/155#)
21 Box Jumps (24"/20")
*NOT games standard, BUT both feet leave floor at same time (must jump up!)

Clean Complex
Hang Squat Clean + Squat Clean + Front Squat
work as heavy as you can...

Simon ~ 11:20 (165#) / 155#
Des ~ 14:58 (135#) / 95#
Kate ~ 12:02 (140#) / 95#
Britt ~ 11:57 (155#) / 185#
STAN ~ 12:48 (185#) / XX
Feidt ~ ?? (185#) / 200# (missed @ 205 & came back and got this!!!)
Val ~ 14:45 (155#) / 105#
tb ~ 14:26 (225#) / 225#

OPEN is Over...

It is now official... The CrossFit Open season is now Over.

Back to normal...whatever normal is...

We have a lot to work on this "off-season" (whatever off-season is)...
Realistically, we need to be ready for ANYthing at any time...so there really is no off-season...
5K's, Tri's, Mudders, Bike Rides, Paddleboarding, you name it, we will try it.

BUT...the OPEN has allowed us to reflect and review some things...
If you do nothing else...
Look/think back on the WOD's and ask yourself:
#1 ~ What did I do well?
#2 ~ What did I learn?

We do not need the OPEN to do this (really, we should be doing this within every workout), and really we do this with each other post-wod.  Now we must plan some warm-up activities accordingly!
We will take this week to discuss, reflect, plan and goal-set some things that WE ALL need to work on!
If you have some thoughts, ideas, comments...Please post to comments OR wait until the post for things to work on... LATER THIS WEEK!

13.5 ~ #2
Britt ~ 63 Reps
Val ~ 52 Reps
JB ~ 70 Reps
E ~ 64 Reps (jumping pull ups)
tb ~ 76 Reps

This was a GREAT experience! 

Great to TRY something different...

Great to put it all on the line (online)...

GREAT to go thru this with the BEST group of people ANYone could ask for...

supportive, encouraging, positive, just there for one another

This is life folks!  

BEING there for one another...COMMUNITY! 

Life is what we make it 

&

ANYthing Once is the BEST!!!

4 Square

Time for some fun...

Similar to the OPEN WOD's putting opponents across from each other,
we made a square with our bars and filmed this thing (up when I can figure out some editing)...

The WOD...Little DT (DT is a hero wod that is 5 RFT)
3 RFT ~ 
12 DL (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)

Hepp ~ 6:48
Feidt ~ 7:56
Oz ~ 5:43 (95#) 
tb ~ 6:37

THEN...we watched Val perform 13.5!!!

Val ~ 52 Reps

Nice for trial #1... 
We will be going again Sunday Afternoon!!!

THEN... Feidt took us all on a nice little MILE RUN!

13.5 ~ Fran on Break

13.5... The grand finale!

"Never Ending Fran" ends early for lots of us!!!

I was hopping to get to 90...then realized that 90 reps in 13.4 (C&J, and T2B) were achieved in 7 minutes last week...OOOHHHH BOY!

NEVER ENDING FRAN
AMRAP in 4 Min*:
15 Thrusters (100#/65#)
15 C2B Pull Ups
*if you complete 3 rnds (90 reps) under 4min cap, then you earn another 4 minutes of work...
if you complete another 3 rnds (180 reps) in under 8 min., you earn another 4 minutes of work...
continued as long as you can complete the next 3 rnds before time (4min) runs out!
Here comes the pain!

Feidt ~ 59 reps
Hepp ~ 49 reps
Syd ~ 67 reps
Britt ~ 58 reps
tb ~ 74 reps

As we finish up 13.5, (2nd attempts coming Sunday Afternoon!!!) take some time to reflect on what we did well, what we (and you) want to work on this off-season!

This is, after all, about getting better...being better! 

NEXT UP ~ Some "Fun Runs", Mud Run, MDM & Tri's!
May thru June we have something about every other Weekend!!!
Stay tuned...Join in where you can! Everyone is welcome!!!

#1 ~ 5th Annual!!! Jigsaw Run (5.4.13) Get signed up!!!
#2 ~ Memorial Day Murph (if you want a shirt...go HERE to order) TBD
#3 ~ Get signed up for Waupaca Area Tri (8.17.13) Lets do this!!!
tb will be doing short course! Trina will be doing long course! YOU choose...

Also some events to be thinking/talking about...
Madison Mud Run (May)
Banderdinker (June)
SWC Tri (June)
Fittest Farmhand (late August)
AND don't forget to check the Events Page

Anticipation & Spring Break...

Waiting for 13.5 is different...
Anticipation as to what 13.5 will be...
Disappointed that the OPEN will be over... &
Looking forward to the OPEN being over...
Can you really be disappointed and happy at the same time?!

Disappointed because this has been a great experience & one I am sure WE will do again!!!
I would not really do this on my own...COMMUNITY/FRIENDSHIP is everything!
Happy because next Monday (after Break is over), WE (ANYthing Once) will be getting back to our same routine.  Competing in the OPEN has made this difficult, as some of the days we usually workout have turned into rest-days...I miss everyone...it feels different.

Part of fitness/wellness/health is the community/friends/family, and if you don't think so, you are crazy!
Of course what you eat & how you train are the major parts of fitness...
But community/friends/family are also a part of health/wellness/fitness.
Like good cholesterol and bad cholesterol, the community aspect of fitness makes a big difference on your life. (Val had a great post as to the positive/negative influences on your life...here). Not having any community, isn't as bad as being around the negative, but not nearly as good as having those positive people around that make you want to "be better".

Eating right & not having a good training plan can lead to ok health/fitness...
Not having a good eating plan & training perfect can be ok for health/fitness...
(some would say "you cannot out train a bad diet"...but that is a debate for a different time)

Throw in the community/friends/family factor and this makes a big difference. From holding you accountable, motivating you, being there for each other and pushing you to goals you thought were impossible, community is where wellness comes in...
Doing all this on your own would not be even close to the experience it can be with the group.

We have all experienced it...being on Spring Break...makes me realize, again, how special our group is.

13.5 tomorrow...

Spring Break with Diane

Warm-Up ~ 
400m Run
45# ~ 6 DL, 6 Upright Row, 6 Front Squat, 6 Press, 6 OHS
45# ~ 6 Muscle Cleans, 6 Front Squats, 6 Press
75# ~ 6 Hang Clean, 6 Front Squat, 6 Press
95# ~ 6 Hang Squat Clean, 6 Press

Clean & Jerk
Work up to HEAVY set (Not 1RM)...then...
5 x 1, across

DIANE
21-15-9
Deadlift (225#/155#)
HSPU

Feidt ~ 185# / 10:02 (@185# / banded HSPU after 21)
Oz ~ tech / 5:12 (@95# / mod HSPU)
tb ~ 205# / 12:58

Training, Testing & Competing

Spring Break with Kelly

Warm-Up

Snatch Complex
Power Snatch + Squat Snatch
~ Work to heavy set & work form/tech

KELLY
5 RFT ~
400m Run
30 Box Jumps (24"/20")
30 Wall Balls

Syd ~ 28:07 (20" box)
Oz ~ 30:40
Feidt ~ 26:30 (outside...brrrrrr)
tb ~ 28:44

I did mostly step-ups rather than the jumps ( w/ 5jumps/5 step ups for rnd 2-3)...rnd 4 was all 30 step ups
Syd took the lower box & was all box jumps!
Goal was to be better thru the 30 wall balls...4 & 5 rnd were my 8/7 break routine...went quicker...
I need to move that to 10&12... Off-season work...