It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Wednesday, July 31, 2013

Rest...Really?!

Today is a late post...Sorry...

Des gave me what they did this AM and I left it at HS...
5 Rnds for Time:
10 Thrusters (95/65)
5 Burpees
5 Pull Ups
1 min Rest b/t Rounds
Des ~ 10:15
Sim ~ 8:41

Kids did Craic (pronounced Crack!!!)
3 Rounds of:
12-9-6
OHS (45#)
Burpees
2 Min Rest b/t Rounds

We put a 3 Min Cap on it so if they finished early...more rest!!!
IT WAS AWESOME!!!

Syd & I did some restorative movements from Mobility WOD... Really attacked the scapula!!! Pain never felt so good...


Then we did some "Farm Work"...
5 Min of Zercher Hold (45# bar)
4 Min of Dead Hang on Pull Up bar
3 Min of OH Hold (45# bar)
2 Min of Plank (on elbows)
Break as little as possible...Dead hangs were killers...4-5 misses each!!!

Finally to round out the day we did 10 Rounds of 200m Row & 10 Burpees ...
That was just to work up a sweat!!!

Tuesday, July 30, 2013

FRAN...you old bag!

Time for FRAN!!!
Nearing the end of summer training & it is as good a day as any for the "boys" to do Fran!
We did it is 5 groups...Groups 1-3 did modified Pull-Ups...
Groups 4 & 5 could do regular pull ups (kipping, butterfly or strict)...
Weight was 65# or 95#...their choice.
To get on the board you needed 6:00 minutes or less...We went with a 6 Min Cap as well...

Achievers of FRAN (used 95# & Pull Ups):
Tyler Wendt = 4:48
Ryan Duxbury = 5:46
Logan Boetcher = 5:50
Ethan Mercer = 6:00

Warm-Up
800m Run
2 Rnds : 10 GHD Sit Ups, 10 Back Ext., 10" HS Walk

AMRAP in 10min of FRAN:
21-15-9-21-15-9...etc
Thruster (95#/65#)
Pull Ups

Skillz
OTM for 10 Min:
6 Pistols (3 each leg)

Feidt ~ (6:00) 1 Rnd + 21 Th + ?? (111+ REPS) /
Syd ~ (5:00) 1 Rnd + 21's + 5 Thrusters (137 REPS) / pistols = done!
tb ~ (6:30) 1 Rnd + 21 Th + 11 Pull Ups (122 REPS) / last 3 sets of Pistols w/ 35# KB

Monday, July 29, 2013

AFTER BASH!!!

CrossFit Games was AWESOME!!!

Nothing like sitting in front of the computer screen for a day and taking it all in...
Saturday night watch most events...
Sunday...sat all-day and just watched everything live...it was great!!!

Now time to go prove I am just below average!!! Watching that stuff makes you feel superhuman (like Froning, Khalipa, Briggs, Valenzuela, etc)...then you do a WOD and remember...You are normal!
They make it look so dang easy!

Warm-Up ~
500m Row
Leg Blaster
2-3 Rnds
10 GHD Sit Ups
15 Back Extensions
5 STRICT Pull Ups

AMRAP in 15min. of Diane:
21-15-9 of Deadlift (225/155) & HSPU

5RM of Snatch

5RM of Clean & Jerk

POST PARTY...10 Rnds for Completion of:
100m Row & 10 Burpees

Syd ~ 1rnd + 21 DL + 16HSPU = 127 Reps / 145# / 155#
tb ~ 1rnd + 21's + 3 DL = 135 Reps / 155# / 185#

AM CREW (Britt / Des / Simo)
Saturdays WOD...All went SOLO!!
Britt ~ 30:18
Des ~ 27:30
Simo ~ 28:51

Sunday, July 28, 2013

Sunday Madness-

Alright- Taking advantage of this Sunday.. currently you all are enjoying the 50 degree July day- enjoy it too, get out and run or do that thing that you haven't been able to do because it is just too hott!! Lawn work comes to mind (it would be great for any of you to send yourselves or your son (DRAKE) over to mow our lawn, we would even take crop circles and the possible gossip of UFOs in our area for a humor standpoint), also a perfect day to paint your garage door (this is what I would be doing were I home), have a bon-fire with smores and wear sweatshirts!!, or TP the Feidt's house cuz it is the weekend and you know they live in their mansion with wheels on the weekend... not their weanie little house!
Finished Kodiak with a bit of seakayaking...





This is some of the good stuff we have been up to- FISHING.  (I think my mom is regretting this vacation currently cuz E and I are eating this stuff up, literally also!)

Captain AL and Chris took us up Kenai River and we had a blast catching Rainbow Trout!  Did a bit of salmon but the Red Run has slowed and Dad knew of a 'bank spot' for us to go to... We had fun, nothing like kicking the old guys butt with the biggest catch of the day!


Halibut are crazy fish that need a 5# weight just to clunk them in the heads to bite the bait!  This weight and the pressure from the current is a CRAZY, blow your forearm kind of workout.  As the tide subsides and calms, it gets a bit easier.  Early on, we dropped and I lost a BIG ONE (fisher talk, as in broke my line) but that didn't last long and we kept bringing them up... most in the 30# range.  They can grow to be huge! Like 400#+ HUGE.


Red Salmon have been the recreational activity... E and I bet on some things to pass the time.  Currently he is up one.  We pounce on each others as we bring them to the banks.... super fun, better than a net for sure!  I am the ultimate pouncer, E is a bit leary since my (also, the biggest) salmon caught led to my pole get tangled in a branch, E pouncing on the fish, my thinking he had it and I could move, him not being ready for that and the hook finding his hand!  Would've been a great story had he not let the fish get away!!  Yell at me to stop but NEVER let the fish get away!!! Instead of it being a win/lose  (big fish / bleeding hand) it was a lose/lose (no fish / still bleeding hand)  

Enjoy Your Sunday!
(go TP feidts!)

Saturday, July 27, 2013

SAT WOD...Again!!!

We will see how long this can last...Football/Volleyball starting in 1 & 2 weeks respectively.
Keeps things busy!!!

Next Saturday is 31 Heroes WOD!
We are doing this WOD in Green Bay (@ Titletown Crossfit)
This is Hepp's buddies place (Jason Nobles)!
Val, Syd & tb are in...
Hepp is on his 15 year Anniversary that weekend...HAPPY ANNIVERSARY!!!
Feidt is camping one last time before football begins...ENJOY THE FAMILY!!!
Bertag is somewhere in europe...HOPE HE IS OK!
Oz, Desi, Britt, Maloney are unknowns
ANY and ALL are welcome to join us...BUT you must register online HERE

Sat
Warm-Up = 50 Burpees & Moving around

PARTNER WOD
For Time:
1000m Row
400 D/U
300 Push Ups
150 Swings (70/55)
100 Pull Ups
One partner works while other rests...reps do not have to be equal (play to your strengths)!!!
If going SOLO, divide all reps in half and go for time!!! Tough Chipper!!!

tb ~ 27:28

Friday, July 26, 2013

SQUAT!!!!

This week has taken its toll on the low-back and quads!!!

More Squats!!!

Warm-Up as you wish...

Back Squat
3RM
10RM

Metcon
10.9.8...3.2.1
Squat Cleans (135#/95#)
200m Run b/t sets...finish with the 1 Squat Clean & Done

Feidt ~ 265# / 205# / 23:03
Syd ~ 335# / 275# / No metcon
tb ~ 335# (low-bar) 295@ HBBS (during the build-up) / 275# / 22:40

HEY...check-out this site for the 31 Heroes WOD!!!

Thoughts for next saturday...It would be nice to get some people to go over to Green Bay for it!!!

Thursday, July 25, 2013

Work It!!!

Warm-Up ~ 50 Burpees and an assortment of other things

1RM Snatch

AMRAP in 8min:
7 Snatch (115#/80#)
14 C2B Pull Ups
21 Box Jumps (24"/20" games standard)

tb ~ 165# (miss on 175# up but could not stabilize...then miss on 180#)
3 Rnds + 1 Snatch

Syd had 155 Snatch then...was on a Re-Test of 13.4...
69 total reps was his open score (4 rnds + 9 C&J)
seen HERE

As many reps as possible in 7 Min:
Ascending Rep Rounds 3-6-9-12-15-18....etc
Clean & Jerk
T2B

Syd today ~ 4 rnds + 15 C&J (75 total Reps)

Golf Outing tomorrow...after the WOD!!!

Wednesday, July 24, 2013

Wednesday: Rest, Relaxation, Burpees, and a word or two...

Rest: You all have been working your tails off!  It is pretty awesome to see what everyone is doing, the improvements you make and how much you surprise yourself as the years go by... It doesn't seem like it has been that long since FGB but when you realize it has already been a year since we last did it, you need to reflect on how far you have come.
Think about it: where were you a year ago and how have you improved?!

Relaxation: Productive relaxation.. paddleboard, kayak, go for a walk, hike, bike for pleasure- not for time.  That is relaxation in my mind... possibly in most of yours.

Oh, but don't forget the BURPEES!  100 baby... E & I have introduced Diamond M Ranch to this ritual tonight.

A word or two:
Adaptation & Accommodation.
This isn't a shocker for today is it?...  We all have our way of doing things and I am pretty aware of the way we do things in Rapids.  I have noticed some quirks and have gained the understanding of a few things... think about it- what are the quirks you notice in those around you?!

We adapt and accommodate.  We understand and accept.  It is that simple.. and at times that difficult.  There are a lot of things in our lives that lead us to who we have surrounding ourselves.  We share commonalities with them, enjoy their company, and push us to be better in life.

Family is like this... only a little different.  (We get to choose our spouse, so they don't count.. you know what I mean)  I am re-learning what my life use to be like.  Not kidding- things haven't changed too much for my parents since I was in high school..... and I am realizing what it means to adapt and accommodate more!  Family isn't a choice, it is a necessity.  It makes the world go round... they were there when it all began and they will be there every time you have to start over... and they need you to just accept that this is how it will be for them.
Accepting is very difficult for me.  I know now that I would rather fight till the bitter end than to simply, accept.  Unfortunately, this case would have me fighting with the wrong people.... so what I have learned is:  Age brings with it times of the day when elders will plan to eat, repeating things out loud a few times is more for clarification to everyone what was just said and for better understanding for self, 2mi to them is 8mi to us, driving does not get better with seniority, they will never understand that white potatoes aren't a staple for dinner at all tables and ice cream makes can make some people sick, if they are sitting and watching it isn't that they are bored and want something to do- they are content and are perfectly fine with it.  I'm sure there will be more and I am thankful for Ethan to enjoy this experience with me... just taking this time for some mental notes for myself... and it is midnight here: 3am by you so don't take me too seriously.

Check this out:








Tuesday, July 23, 2013

FGB Summer 2013

Every summer it has "popped up"!!! When Ben had it programmed for today with Competitors WOD...It was a good day for the kids to join in!!!

The kids were fantastic...296 was the high with 8 or so kids finishing above 275 Reps!!! Good Stuff!!!

Fight Gone Bad
3 Rnds for TOTAL Reps w/ a continuously running clock:
1min Wall Ball (20#/16#)
1min SDLHP (75#/55#)
1min Box Jump (20")
1min Push Press (75#/55#)
1min Row for Cal (sub is Burpees)
1 Min REST b/t Rounds

Back Squat
5 x 5 @ 55%
5 x 5 @ 65%
5 x 5 @ 75%

tb ~ 310 (huge PR...first time over 300!) / 190# / 225# / 260#
did "step-up" version of box jumps and was much more consistent...over 20 each rnd

Monday, July 22, 2013

Elizabeth...Back for more!

We did this WOD back in April...check it out HERE...

Vast improvements have been made this summer!!! We have worked on weaknesses, and improved.
ALWAYS more to work on...BUT...we are getting better...

SYD got his first Muscle Up today in Pre-WOD!!! To celebrate, he did another one!!!
He has been working a lot this summer on false grip and transition...As I turned around with him screwing around on the rings...I could tell right away he was going to get it...his height and form was spectacular...thumbs were tucked in next to his armpits...perfecto!

Warm-Up:
* 50 Burpees
* 800m Run
* 30 Pull Ups
* Mobility / Flexibility
Combine all these however you would like!

Form / Tech. for Cleans & Jerks

Work to a 1RM on Clean & Jerk

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

Syd ~ 205 (w/ a push press!!??) / 8:15
tb ~ 240 (PR) / 8:41

Britt, Simo & Des did 300!!!

Sunday, July 21, 2013

WFCA All-Star Game / WOD

It was the 2013 Football Coaches All-Star game this weekend and I had to be at a banquet and annual meeting.  Still found time to get a WOD in on Saturday AM before the meeting @ UW-Oshkosh.

It worked out perfect for the WOD...

Warm-Up: 20 Burpees & Set-Up on UW-O Track

For Time:
400m Farmers Carry (55#/35# DB)
20 Burpee Box Jumps (30"/24")
400m OH Plate Carry (35#/25#)
20 Burpee Box Jumps
400m OH Plate Carry
20 Burpee Box Jumps
400m Farmers Carry

tb ~ 32:56 (no 30" box so used 24")...SLOW TIME


Friday, July 19, 2013

Quick...

Today's WOD was a quicker one...not easier...just quicker...

Warm-Up:
500m Row
Shoulder Roll Out
EMOM for 10 Min:
Odd = 10 Burpees
Even = 10 Pull Ups
Burgener Warm-Up & Snatch Tech.

ISABEL
For Time:
30 Snatches (135#/95#)

OTM for 12:
Odd = 3-5 Muscle Ups
Even = 3-5 Squat Therapy

Ca$h Out = 50 Burpees

Feidt ~ 4:09 (@ 120#) / did 10 Pull Ups & 10 Bar Dips for MU
Oz ~ 3:29 (@95#)
tb ~ 3:40 / OTM = Done

VAL & E in Alaska
1 Mile Trail Warm Up
50 Burpees
5 Rnds:
60' OH Log Carry
5 Flights of Cliff Stairs
10 Burpees

Jacob in Italy
Hiked the Cinqua Terra Mountains...said it was awesome!

BTW ~ It was GREAT having Oz back in the mix for the WOD!!!  Just fun to see the improvement and an extra body going after it!

It's coming...CFG 2013...
Who will it be?
Lindsey Valenzuela or Sam Briggs or someone new???  

Thursday, July 18, 2013

Back to WR!!!

Back from 3 Days @ Iron River FB Camp!!!

Great times at camp with the players...Long, Hot days filled with FB = Awesome
Then getting Workouts in...seeing the players putting in the "extra" work as well as becoming a TEAM was great...

BUT there is nothing like getting back to the routine!!! Being in OUR weight room...getting our WOD's done and watching the kids put in the extra effort before the seasons begin!

Warm-Up:
Leg Blaster
800m Run
OTM for 3 min: 10 Burpees

AMRAP in 12min:
100 Wall Ball
200 D/U
50 Wall Ball
100 D/U

OTM for 10min:
2 Squat Cleans + 2 Split Jerks (@ 65% 1RM)

5 x 5 Deadlift, across (t-n-g)

Feidt ~ 100WB+200D/U+17WB (317) / 135# / no DL
tb ~ 100WB+200D/U+34WB (334) / 155# / 275#
Hepp ~ Unknown what he got on the Metcon

Syd...Retest 13.2 = 7rnds + 13 Box Jumps = 238 reps = AWESOME!!!
Compare to 13.2 @ 196 Reps (6rnds + 1 Box Jump)
AMRAP in 10min:
5 S2O (115#)
10 DL (115#)
15 Box Jumps (24")

Just some quick comparisons...
1 Round + 12 Box Jumps More
42 More REPS
13.2 was 1 Rep every 3.06 sec
13.2 Re-Test was 1 Rep every 2.5 sec

Syd is going to carry us for the Garage Games!!!
#AOWR 4 LIFE!!!

OZ ~ Tommorow WOD @ 6:45-7am... WE WILL BE HERE!!!

Wednesday, July 17, 2013

REST Day... (testday)

Today is a rest day... much needed up here at FB camp.

BUT... don't forget to give yourself a "test" in the burpees!

How many in 7 min
How many in a row
Time to 100
Distance for burpee broad jumps
YOU think it...it can be tested!

Monday, July 15, 2013

Tue Around the world

Tonn's up in Alaska
Britt & Des in WR (I think)
Feidt, Syd, Hepp & I in Iron River
Bertag in Europe
Oz in Stevens Point (I think)

Can we all get this done:

For time:
1 mile run
50 burpees

Then (if available)
On the Minute for 10min.
3 Squat Snatches (@65% 1RM)
just need to get the 3 in the min. Does not need to b touch & go

Today!

Mondays bring a lot of goodness.
A new start.  A detox from the weekend.
Some time.. to just get-going and start the week off on the right foot.
Remembering this from a Saturday comment:
Can't let my team down!
Eat clean. Get lean. Train mean! (Syd, 2013)
Pretty excited about our team for Fittest Farmhand!  Motivation.
I think about it like this- we coach, train, and help others compete all year.  
This is our time to feed our competitive spirit with our team!!! AOWR

A combo pack... USCrossfit and CFNE strength
800 W.U.

3 Rnds 4 Time
1000m row
20 pullups
30 box jumps 20/24
then
5x5 front squat

Val~ 26:30 / 115#x5

Early duo did-
75 front squats / a drop was a 5burpee penalty
.. there was a bit more to it but you get the idea (the leave no notes that I can find..)

Had a good lil group this morning.. Pushed themselves hard!  Just sweatin!

We start our two week adventure tomorrow...  a super long time to be away to me, you start to feel out of the loop, a little off, so the goal for E & I is to push each other!  Vacations don't mean your lifestyle stops, you just have to adjust a bit to fit the accommodations you are provided with.
This is going to be an awesome memory- that is for sure!

Saturday, July 13, 2013

Burpees Again?!

Well...Well... a Saturday WOD...

It has been a while since a  Saturday WOD...
We have given the Saturdays a rest for a while, but not much longer...
Saturdays will become a WOD day again soon...
Just working our way back into it...

Todays Quickie (yea right)...

5 Rounds for Time:
20 Lateral Bar-Hop Burpees
13 Power Cleans (135#/95#)

That's IT...That's All...Enjoy!!!

Feidt ~ 19:30
Drake B ~ 18:58 (85#)
tb ~ 17:49

Friday, July 12, 2013

Signed Up...

Ok folks ...
ANYthing Once Crew is now signed up for Fittest Farmhand!
It is a team competition this year...4 person teams.
Syd, Val, Bertag & tb are the team!
Aug. 24th in Waunakee...
If you have some ambition and want to get a team of your own...feel free!
If you are looking for something to do...we could use some fans!

Todays WOD

OPEN 12.3
AMRAP in 18:
15 Box Jumps (24/20)
12 Shoulder to Overhead (115/75)
9 T2B

Max Test C2B...
as many C2B pull ups as possible without letting go of the bar.

Val ~ 8 Rnds / No C2B (hands ripped) / EXTRA = 1200m Row / 100 Burpees (20 Inverted Burpees)
tb ~ 8 Rnds + 17 reps / 26 C2B / EXTRA = 100 Burpees (25 Inverted Burpees)

Syd's WOD
AMRAP in 20:
5 HSPU
7 C2B
10 One-Arm DB Squat Snatch (35# / 5-L & 5-R)

Syd = 8 Rnds

OH by the way...
Football Jersys are IN...look good!
Hats are in...look good!
Gloves are IN...look GREAT!!!

Thursday, July 11, 2013

Slo-poke...

Warm-Up and getting into the WOD sometimes (many times) can take me a long time...
Not that I am trying to delay...kids coming in...getting everyone situated...making sure everything is right...
BUT today...
It was just slow going...
Sure the athletes were coming in...but it was a 12 min AMRAP!!!
Could have been done before they even started, but delay, dilly-dally, etc... and it is already 7:15 before we started... Val almost punched me!

The WOD however was a great one!!!

1) AMRAP in 12 min:
10 Burpees
25 D/U

2) SNATCH COMPLEX
3 Rounds of this:
Power Snatch + Hi-Hang Squat Snatch + Low-Hang Squat Snatch
@ 55%-60%-65%
(i.e. ~ perform PS+HHSS+LHSS @ 55%...quickly change wt...same thing @ 60%...change wt...same @65% =  1 Round)
GOAL is to be as QUICK as you can w/o losing form!!!!
Not for time...but do not take MINUTES b/t everything either...quick efficient pace!

3) HIGH-BAR BACK SQUAT - 6 x 4 , accross (i.e. work to heavy 4reps and do 6 sets there)

Val ~ 8rnds + 4 burpees / 70-75-80 / 165#
tb ~ 10rnds + 5 burpees / 100-110-120 / 275# (with belt)

SYD & HEPP
US CROSSFIT 7.11.13
For Time:
800m Run
75 Thrusters (95#)
800m Run

Syd ~ 17:10
Hepp ~ 19:24

Wednesday, July 10, 2013

REST & TEST

Today was a REST day according to Ben Bergeron (CFNE) for those of us on the 2014 OPEN WOD PLAN!

That will not ever discount the fact that WE (AOWR) need to get in our 100 burpees!!!

REST DAY = TEST DAY for the Burpees

Tried the new rower...works well! Syd is an animal on it...
We were experimenting with the damper (how hard it turns) & time to get to 250m...to see our 500m pace.
I tried it at #1 setting vs. #10 setting...needed to pull 10-15 more rows at #1 setting to get to 250m
Also was at 52 sec @ 250m on #1...best 500m pace was 1:36/500m
50 or so for the #10 setting to get to 250m...best 500m pace was 1:31/500m
THEN it was HEPPs turn...almost bounced himself out of the seat!
Setting #10...45 sec @ 250m...hit a 1:27/500m (FAST)
THEN OF COURSE SYD had to top that:
42 sec to 250m...rowing tempo of 1:17/500m

At least this is my best recollection of this event...Syd and Hepp can debate their own times and scores...

Britt, Simo & Des went out and found a little girl named KELLY...
She KICKED their butts!
Kelly
5 RFT ~
400m Run
30 Box Jumps
30 Wall Balls
Britt ~ 31:44
Des ~ 34:47
SimO ~ 33:38

TEST...
How fast can i reach 100 Burpees...
How many Burpees can I get in 7 minutes...
I would not look @ countdown 7 minute timer (during the workout)
97 Burpees when the beeper went off!!!
Dang-IT!!! Finished the next 3 burpees before the beeper even stopped!
Still was not the 100 in under 7 minutes!

Tuesday, July 9, 2013

Manhatten

That is the name of the WOD according to CFNE...

So the WOD today...
Get a good warm-up in...
20-30 Burpees
Run
Form with a bar for Snatch or Cleans
You get the idea...

Manhatten
For time:
21-15-9
Deadlift (225#/155#)
OHS (135#/95#)

then...

Skillz Work
OTM for 20 Min:
odd = 3-Position Squat-Clean (50% of 1RM)
even = 3 Muscle Ups
3-Pos = Mid-Thigh / Knee / Shin (but no touching the ground)
2 sec. HOLD @ each position
Work "getting low / under-the-bar / speed under bar / quick drop"
rather than catching in power position & squatting with it!

Feidt ~ 11:25
tb ~ 11:11 / Skillz @ 115#...got all but 5th & 10th set w/ 3 consecutive MU!
Syd ~ 8:42 (95# OHS) flew thru the DL (21 done in 45sec =  Monster!)
Val ~ 10:58 / Skillz @ 85# and worked C2B & some dips I think

The Boys did "Just-A-Mile" WOD today... JAM!
400m Backward Run
400m Lungewalk
400m Broad Jump (frog-jump style)
400m Run
Simple...eh?!
We will be doing this one during the school year...just for Bertag!!!

Monday, July 8, 2013

Free-for-All

Back from the Vacation...
Back to reality...
Back to the Grind...
Really it is great to get back into the routine...
See the lifters working hard...
Be with the other coaches, working hard...

Britt, Des & Simon... (courtesy of CFJAX)
18 Min AMRAP:
6 T2B
8 Push Ups
12 Medball Cleans

No idea of results

Feidt & Biolo
For Time:
50 Wall Ball
50 D/U
40 Box Jumps
40 T2B
30 Burpees
30 C2B Pull Ups
20 Power Cleans (145#/100#)
20 Jerks (145#/100#
10 Snatches (145#/100#)
10 Muscle Ups (sub 3 Pull Ups + 3 Dips...not 30+30...must be done as individual sets)

Feidt ~ 31:30 ~ 50 wall ball in a row! 35 D/U in a row! (115# & subbed MU)
tb ~ 32:42 ~ caught up on Box Jump and t2b...then lost ground on burpees...PC killed me

Syd ~
13.1 Open Retest ~ Syd did better...I believe he said he was where he finished @ 13 minute mark...giving himself 4 extra minutes on the WOD!  Impressive...

Hepp ~
4 Rnds:
500m Row
400m Run
Unknown time...good sweat going!

More tomorrow!
Don't forget our 100 Burpees...and don't forget to tweet some results or strange places/looks
Attatch the hashtag ~ #aowr

Friday, July 5, 2013

Man Made

From US CrossFit:

Work Capacity: Complete the following for time…
• 800m Row
• 21-15-9 man-maker (35/20#), TTB, double unders
• 800m Row
All by my lonesome: 29:58
Thoughts... Man-makers are the pits. I was happy to string together some dubs. The new rower is awesome!!!

Wednesday, July 3, 2013

The Day Before..

..one of the greatest days in history: Our Nation's Birthday!

Power Drill
5 Rnds for Time
5 HSPU
10 Power Cleans (#135/#95)
15 Burpees
20 Swings
25 Wall Balls
- 3min rest btwn rounds\

Feidt- 3:55 / 4:39 / 4:56 / 5:46 / 5:28
Val-  4:05 / 4:48 / 4:47 / 5:30 / 5:07

US Crossfit
Front Squat 1RM
Karen
- 150 Wall Ball

Hepp- work FS / 8:45
Syd- #275 / 8:06

#3 Hero WoD
Badger
3RFT
30 squat cleans
30 pull ups
800m run

Tuesday, July 2, 2013

Year 2: Filthy 50 WR vs Rhinelander

WR vs Rhinelander
Filthy 50
50 Box Jumps (24/18)
50 Jumping Pull Ups
50 Swings (55/35)
50 Lunge Steps
50 K2E
50 Push Press (65/45)
50 Back Extensions
50 Wall Ball (20/14)
50 Burpees
50 D/U

Feidt~ 31:15
Val~ 28:15
Jb~ 28:14*
tb~ 27:13*
Drake ~ 14:30 (Dirty 30)
Coach Lemmens ~ ????
Coach Moore ~ 26:??
* 45# Push Press / 35# Swings / Walking lunges with 45# Chains
Hodag Style!

Rhinelander High School Athletes were treated to the 2nd Annual Independence Day Filthy 50 today(7-2-13)... For an EXTRA SPECIAL treat they were able to see WR's El Tigre' perform!
Yes folks...JB was "in the house" at the RHS Wt. Room and he was an animal!!!

We went in waves every 3 minutes...there were 6 waves of 5-6 people each that went thru...Great Day...

US Crossfit Site
7Rnds
250m row
25 push up
15 ball slam
Strength - 3x3x3 deadlift

Syd- #405x3 deadlift / 18:58
Hepp- ...he was sweating a lot.

Hero WOD
RAHOI
12min AMRAP
12- 24" BoxJumps
6- #45/65/95 Thrusters
6- Bar-Facing-Burpees

AWESOME JOB!  They pushed hard- and finished with an 800m run!

Monday, July 1, 2013

Start the 4th of July week off right

Here we are...
Week of the 4th of July...Independence Day!
From what I have been told it is a "Hero" week for the kids WOD's
A time to celebrate those that gave the ULTIMATE sacrifice so we could have the lives we do!

Eldorado_
6rnds for time
24 air squats
24 push ups
24 walking lunge steps
400m run

The kids did great!  Something we emphasize: Compete, and compete hard.  But never lose focus, count your reps (or we will help you count and throw it out there when you decide to short yourself), rely on the motivation of others to drive you when you start slowing down.  Know that you aren't only letting your team down when you don't give 100% but that you will never get better, especially on our weaknesses, if we don't work on them.
Be the person you want others to see you as- 
Even if no one is watching.  Take pride in this.

AM Crew in Rapids (US Crossfit WOD)
Warm-Up- on own

4 Rnds for time:
20 Swings
20 Burpees
800m Run

Syd~ 26:15 / worked snatch
Val~ 28:31 / worked squat #185x2
Britt/Desi did last week's- not sure.

Up North w/ tb ~
Warm Up ~ 
EMOM for 10 Min:
Odd = 10 Burpees
Even = 5 Clean & Jerks (135#)
(BTW~that is 50 Burpees out of the way!)

AMRAP in 10 Min:
15 Thrusters (95#/65#)
10 T2B
50 D/U
...5 Min REST...
AMRAP in 10 Min:
15 Swings (55#/35#)
10 HSPU
200m Run (treadmill run for 0.15)

tb ~ 3 Rnds & 3 Rnds
pushed to finish the 3rd rnd as timer went off for both of them!