HECK - TICK

Crazy Couple of Days... School starting (in service and meetings) plus practices (VB & FB)...

Getting use to our AM schedule...WOD's courtesy of CFNE

Been great seeing Oz and STAN again!!!

Wed. AM ~ Active Rest... Oz and tb were in...

Thursday ~ remember Warm-up is individualized (meaning on your own!!)
Sugar Daddy
21-15-9
Deadlift (225# / 155#)
400m Run after every round

OTM for 5:
Squat Clean & Jerk (@85%)

STAN ~ 8:15 (155#)
Hepp ~ ??
El Tigre ~ 10:04 (thrusters @ 115#)
Des ~ 10:10 (@135#)
Britt ~ 13:35 Rx...great!!!
Val ~ 8:43 / 135#
tb ~ 10:12 / 185#

Friday ~ 
Snake Bite
21-15-9
Squat Snatch (95#/65#)
C2B Pull Ups

Sqt Snatch Cmplx OTM for 10:
1 Snatch DL + 1 Sqt Snatch + 1 OHS
pick a challenging wt that will allow you to maintain GREAT form!

Val ~ 11:44
El Tigre ~ 9:50
Feidt ~ 11:15
Hepp ~ 11:19
tb ~ 9:17 / 135#

Black & BLU

Couple days out from Crossfit Famland TEAM competition...

STILL sore...In the best way possible!!!
This feels awesome!!!
By far and away the best experience with CF so far...
Nothing like the TEAM competition and working together at the WOD's.

Warm-Up (on own):

Black & Blu
5 Rnds for time:
10 Power Cleans (135#/95#)
10 Burpees

Clean & Jerk
3 x 1 @ 90%

Oz ~ 8:44 (115#)
Des ~ 10:33 (90#)
Britt ~ 8:49 (115#)
Hepp ~ 9:52
STAN ~ 7:40 (95#)
El TigrE ~ 10:22
Val ~ 8:12 / 135#
tb ~ 7:33 / 210#

Nice first day WOD...
Tomorrow is a rest day...come in and work on weakness...stretch...mobility...yoga...etc
See everyone Thursday!!!

Team.

This past Saturday's team competition set the bar for how well you could work together- to be able to accomplish something to completion, strategizing, communicating and focusing on each-other's strengths.... which also meant we were able to know what our weaknesses are.  

(It seems you become more aware of yourself the older you get...)

27 Rx'd teams participated.

ANYthing Once placed 13th.

Wod#1 Human Plow

3Rnds

1min AMRAP deadlift 205/315

1min AMRAP frontsquat 155/185

1min AMRAP weighted skidsteer pullups 25/50

1min Rest

AO- 119 reps / 11th

Went well... tb managed ALL of the weighted pullups! syd-jb mixed in front squat / syd-val mixed in DL.. 

Wod#2 Angy Bovine

In sequential order all teammates must complete:

50 tire swings 35/55

40yd shuttle run

50 ball slams 20/40

AO- 26:04 / 20th

We over-estimated the difficulty of this a bit.  We don't even have a 40# med ball to be able to know just how fast the biceps would burn out for the men.  This hit a lot of competitors, including us...  had to dig deep!

Wod#3 Stampede 1.0

8min AMRAP

6 power cleans 125/155

3 push jerks 125/155

40yd 120# railroad tie carry

= a completed round

AO- 12rnd / 8th

Awesome last WOD.  This is when you know how well you can work together.  The two previous Wods still singled you out to an extent but depending on how you strategized this one- this would define teams that could work, talk, and push each other.  Cleans and Jerks continued so the tie could in-theory, keep moving.  tb, JB, syd switched off the tie carry and bar work- I just did bar work.  We had to talk to keep going and let each other know if they could go or not... definitely sucking some air at times but we kept the tie going and our judges yelled immediately to get back at cleans.  

The end of this one was exciting as a team to see what you were able to accomplish together. 

We could make this a day next summer- come out, get a few more out competing and being able to enjoy the day with our family and friends cheering us on.  There is something to say when you have those you care about most with you, yelling at you from the sidelines.... It makes the entire even feel complete.  

We look forward to this now... especially after Saturday.  There is just something about working all year long that makes an event like this special- a lot of that is just the athlete in us, wanting to compete again.  

We compete all week/year long- Football, Basketball, Volleyball, Track.  But competing from a coaching stand point isn't like competing from an athletes standpoint- as a Coach- it is just you.  as an Athlete- it is all about TEAM.  

YOGA & REST...sort of

Today was a REST day for those of us going to the Fittest Farmhand Team Challenge...

On the menu was some YOGA...felt good to be moving and stretching, bending, flexing, binding and doing headstands...It was nice to hear Hepp doing these... I am not the only one that makes noise while stretching!

Feidt came in and did the prescribed WOD! His warm-up consisted of working on D/U's...
Which he PR'ed in for a 2nd time in a week...things are getting better
Tue...he got 40 in a row... Today he got 42...

JERRY
For Time:
1 Mile Run
2K Row
1 Mile Run


Feidt ~ 26:02

Time is of the essence!

JB was not in on the discussion of moving the WOD to a later time this AM.
Out of the loop again!!! 
He began the WOD ahead of everyone and was not concerned about a time, just completion and competition with himself! True Athlete that he is!!!

Easy Warm Up setting up equipment and doing some reps to build up!!!

The Seven
7 Rnds for Time:
7 HSPU
7 Thrusters (135#/95#)
7 K2E
7 DL (245#/170#)
7 Burpees
7 KB Swings (70#/55#)
7 Pull Ups

SKiLLZ = D/U
Max Reps in 2 Min
Rest 2 Min
Max Reps in 2 Min

Feidt ~ 5 Rnds* in 35:35 / 75 & 53
*then back was sore...better to be safe/healthy than hurt!!!
JB ~ 7 rnds Complete / No D/U
Hepp ~ 4 Rnds & had to take Nate to FB
tb ~ 43:50 / 154 & 125

Feidt also got 40 D/U IN-A-ROW during warm-up!!! PR

Amanda & Alternatives

Warm-Up:
800m Run
Burgener Warm-Up

AMANDA
9-7-5
Muscle Ups
Squat Snatches (135#)

Snatch Complex
3 Rnds (across):
1 Snatch DL + 1 Hang Squat Snatch + 1 Squat Snatch
Rest 1-2 Min b/t sets...get heavy and stay there for 3 sets

Strength
SQUAT 3RM

Can't do MU...No Problem...Do this WOD instead:
3-Fifty-7
For Time:
3 Rnds:
3 Sqt Cleans (135#/95#)
3 HSPU
3 Rnds:
5 Push Press (135#/95#)
5 Box Jumps (30"/24")
3 Rnds:
7 Back Squat, taken from ground (135#/95#)
7 Burpees

Des ~ 357=9:33 (90/65/95)
Val ~ 357=8:58
Simo ~ 357=8:01
Hepp ~ 357=8:27
Feidt ~ 357=8:58
Bertag ~ 357=9:00
tb ~ 9:38 / 155# / 320# (hi-bar)
Syd ~ 11:26 / Front Squat Practice

Fri & Sat

Friday Scrimmage Day WOD
Before the JV-2 Scrimmage
Warm-Up: Get loose

WOD
4 Rnds for Time:
6 Deadlift (315# / 225#)
12 Burpees
40 D/U

SkillZ
Work Bar Muscle Ups

Val ~
Feidt ~
JB ~  / Got his first Bar MU!!!
Hepp ~ 11:46 (@250#)
Syd ~
tb ~ 10:00 / got some good MU

SATURDAY WOD!!! One week until Garage Games (Fittest Farmhand TEAM Competition)
Daniel
For Time:
50 Pull Ups
400m Run
21 Thrusters (95#/65#)
800m Run
21 Thrusters
400m Run
50 Pull Ups

Feidt ~ 20:28
Val ~ 22:39
JB ~ 23:38
tb ~ 19:58

OPEN Re-Do 13.4

13.4 RE-DO...

Warm-Up brief...

13.4 retest
AMRAP in 7 Min (ascending reps 3-6-9...etc)
Clean & Jerk (135#/95#)
Toes to Bar

Clean Tech. / 3 Sets of the following:
High-Hang Squat Clean + Hang Sqt Clean + Low-Hang Sqt Clean + Slpit Jerk
Keep it on the lighter side...

Strength
Push Press 3 x 5, climing

JB ~ 63 reps
Britt ~ 63 Reps (@115#)
Des ~ 40 Reps (@90#)
Feidt ~ 71 Reps
hepp ~ 62 Reps
Syd ~ 84 Reps
Val ~ 59 Reps (73 in spring)
tb ~ 86 Reps (90 in spring) / 135-145-155 / 155-165-175

Don't know why we were not the same as spring...Thoughts are that I was MUCH more focused and we really "gamed" our second attempts on Sundays... PLUS it was more competition and pushing rather than "just a WOD"...
Also, my nutrition in the spring was 1,000 times better than it has been this summer!
So, all-in-all, I am not that disappointed in the performance, but was hoping for better...
I also did not check my spring score before I did this WOD...I did not want to give myself something to shoot for purposely... Just wanted to go hard and see what I could do...

I know I could have "coached" val thru to her old score (or close)!  That is the difference in working out with a coach/motivator vs. going at it alone! Also the difference from 2 weeks in Alaska vs. the 4th week of the OPEN!

I cannot wait for the Fittest Farmhand TEAM Comp.
It is going to be a blast!!! Sorry in advance if JB, Val & Syd need to "carry me"!

Jim Nastick / GoAt Work / Recovery

Gymnastic WOD for today:
50-100 Burpee to Roll to Candlestick
(perform the burpee...finish the jump w/ hands above head and roll back to candlestick...roll up & repeat)

tb is doing the Burpee to Roll to Candlestick in groups of 25

Feidt worked some Row...D/U...GHD Sit Ups...Back Ext.

JB went for a run (his knees are now killing him!)

Can you get 10 Pistols in a row w/o the opposite leg touching the ground???
If not, how many can you get?
If so, can you get 15...20...??

Picture Day

Picture day with Football...

Warm-Up on your own...

The Admiral
3 RFT ~
20 Burpee Pull Ups (bar to be 6" above reach)
20 Front Squats (155#/105#)
20 Box Jumps (24/20) games standards

Tabata C2B Pull Ups (for total #)

Hepp ~ 25:01 (135#)
JB ~ 27:17 / 41
Feidt ~ 24:12 / 41
Val ~ 22:32 /
Syd ~ 20:28 / 38
tb ~ 20:54 / 60 (did games standard w/ step-ups...all legal, but really cheating)

Row...Row...Row!

Warm-Up:
15 Leg Circles each direction
15 Pull Ups
15 Dips
10 Pistols Each Leg

Row, Row, Row Your Boat
2K Row for Time

Squat Snatch
3 x 1 @ 90%
3 x 2 @ 70%

Back Squat
5 x 5, across

tb ~ 7:31 / 165# & 135# / 265#
feidt ~ 8:10 (?) / 155# & 120# / 245#
Val ~ 8:03 / 100# & 75# / 155#
Syd ~ 7:42 /
Simo ~ 7:37 / 135# & 95# / 3sets 205#
JB ~ did his own WOD

Sat. WOD w/ Friends

Great way to finish the first week of Football...
Begin the day with a Saturday WOD...then practice with the kids!!!
JB is now back...and working back into shape
E came in and dominated the burpees!!! He is an animal & this 100/day deal has even made it easier for him

SURFER ON ACID
3rnds for Time:
400m
21 Burpees

Went to track for this one...400m EXACTLY!

Feidt ~ 9:23
JB ~ 9:27
E ~ 8:20
Hepp ~ 11:05
tb ~ 9:31

Looking forward to another good week of Football practice and WOD's.
Prepping for the TEAM Fittest Farmhand Games in TWO weeks!!!

Fantastic Friday @WR

Todays.. was tough

W.U.
move

Mr. Perfect
10-8-6-4-2
Parallette HSPU
2-4-6-8-10
Power Clean (225#/155#)

Britt- 16:00 (155# / parellette)
Feidt- 14:00 (135# / kip)
Hepp- 8:25 (155# / strict)
Syd- 13:19 (205# / strict)
Val- 15:38 (135# / mod)
Jb- 23:20 (155# / asst)
tb- 21:19 (205# / blue def)
I went through a bit of what we are following from CFNE...  inspiring is a way to put it...

Everyone is starting to come home...
It is starting to get crowded in a good way- especially since school isn't in session for a few weeks it allows us to all get back on the same page with each other... We may be gone on excursions for the summer but when we get back in the WR not much has changed (except for what current level we are performing at).
It is great to have Hepp in, Syd still, JB back from backpacking, Maloney sightings, and all of us back at 6am with Britt&DD... feels good to be back together...

Getting it done.

W.U.
Leg Blaster
500m Row

3RFT
10 Front Squat #185/#135
20 C2B Pull Ups
50 DU

EMOM for 10
snatch @ 70%

Strength- Romanian Deadlift
get to heaviest set of 10

Val- 14:38 (#115) / #95 / #135
Feidt- JB Time...don't know (165#) / 135# Snatch Work / XX
(did not like D/U so just worked a bit and moved on) 165#
tb- 12:49 / 135# / XX

Yoga with the girls today- Official: Those days will be coming back this year in the morning.
You just feel... Good!

Things are coming up... For all of us.. So get it done.

Things in the Fall tend to get busy...school, coaching, etc...
DO NOT neglect yourself in the process!!! It is easy to say it will only be a bit...sooner or later you find out you have replaced your "you time" with more stuff... All that "more stuff" will still be there and will always be there!  There is always more to do... What you do for yourself on a daily basis is extremely important to YOUR well being... Makes you a better father, mother, husband, wife, significant other, friend, coach, colleague, person to be around, etc

NOW...if you are focused on yourself for an entire day, while neglecting the daily routine of work (house or school)...then that is just selfish... What we are talking about here is 45-90minutes for yourself... Working out, Yoga, meditating, etc...This puts life in balance and perspective as well... So get it done.

Active Rest...

Leads to this:

Syd ~ 5000m Row
tb ~ 3000m Row / DU- 165/133/144
Val ~ 3000m Row / WoD with the girls

Tuesday by EarlyAM
Des- 10:30 @#55
Britt- 10:40 @#95
Simon- 10:41 @#95


What is time really?  And what does it mean to us?
When you break it down, you want to make the most of it.  Every day we have our routine and our to-do lists but we also know that we aren't going to accomplish it all, things will come up, and interference will happen.  So, we push it on to the next day.
There is time that we need to work with others.. we depend on them or they, us and the last thing we want to do is leave feeling as if their, or our, time has been wasted.  This kind of time can utilize creativity to result in productivity and simply better the relationships you have with each other... whether it takes more time or not, as long as no one feels it has been wasted, it has been successful.
Time we set aside for our own goals and aspirations.  The hesitation to begin something that will take more than a week, month, or year.  The understanding that you can't 'do it all at once' and you must choose.  Or maybe you are deciding to change it up a bit for the long haul... change is inevitable and what it does to the time we have can improve or diminish those moments.

My last class of this summer ends tomorrow- this was the largest chunk of time I have set aside in a while for something I had to commit to, but because I did, I am projected to be doing my practicum next summer!  I walk away concluding that having my masters done in a year + a half will be time well-spent... because "what is a year + a half in the grande scheme of things..." That is a statement I heard from someone when they had their first child and how things were going to be different for a while- "what is a couple years..." it is always going to be what you make & they are on baby #2.... so here is to Time well-spent and well-worth it!

Something to make you smile... my family has some of the best pictures.. hard to compete with guinea pigs but look at these two!

To Be Continued...

Sorry the posts have been so late...
Football two-a-days are long and tough...
Lots to do once practice has ended...

PLUS, Val is busy hitting volleyballs to the girls during FB practice ;-)

Today ~

Warm-Up:
800m Run
3 Rnds:
5 HSPU
7 Squat Therapy
10 Lungewalks
Other warm-up as needed...

The Reuben (courtesy CFNE)
For Time:
25 Thrusters (95#/65#)
25 T2B
25 Box Jumps (24/20) games standard
25 T2B
25 Thrusters

3 x 2 min Max Rep D/U, 1min Rest b/t sets

800m run (if time)

Well, If time turned into warm-up and The Ruben...
Hopes were to get the 3 x 2min in @ break in two-a-days...Yea, Right!!!

Soooo... Tomorrow's Active rest will consist of at least an 800m Run, 3 x 2min Max D/U and some Rowing for sure...

Hepp ~ 11:16 (k2e)
Val ~ 10:36 / 55-67-84 (nice work on D/U...improvement from issues)
Feidt ~ 10:25
Syd ~ 8:30
tb ~ 7:42

Syd was a beast on box jumps thru the finish...not sure if he ever rested more than 10 sec after that! Short bursts with quick rest is the name of his game...He did the last round of 25 thrusters in 5's with a dropdown on 5 and picking it up within 3 breaths...(Which would be more work for me)...

Val was just solid on last set of thrusters...15 & 10 set...UNREAL!!!

Feidt...Just a hard worker... If JB cannot compete in Farmland Games we may be enlisting this guy!!!

tb "cheated" to games standard and did step ups for the box jumps...slower but no breaks thru the 25
Gamesmanship at its finest!!!

Hepp...snuck in his WOD after we all began...sliding under the radar of direct competition.
Similar to one Jacob Bertagnoli...he will join the group when he can dominate the WOD & the competition

HULK HOGAN

Brought to you by CFNE!!!

W.U.
Run +
5 strict pull ups
10 air squats
15 push ups
10 pass throughs

Clean Tech

Hulk Hogan
E2Mo2M for 10rnds (20min)
or until you fail to complete the set in the time allotted.

3 Muscle Ups
5 Power Cleans #185/#135
7 Burpees

Snatch work
3 x 1 @ 85%
3 x 2 @ 65%

Squat
8 x 3 across


Val ~  9rnds mod @ 5 negPU/5 dips & #115 / #75/#65 / #155
Syd ~ 8 Rnds (1MU after first 2 rnds) / Snatch work  / No squat
Feidt ~ 10 Rnds (155# & 5 Pull Ups/Dips Alt. Rnds) / Snatch 155# / Sqt 225#?
Hepp ~ ??Rnds (155# & 5 Pull Ups/Dips Alt. Rnds) / No Snatch/No Squat
tb ~ 8 Rnds / 155# & 135# / Sqt @ 285#

Day #1 of FB is DONE... JUST A PAIN... PAPERWORK...Instructional...Crap...
NOW FOOTBALL CAN START...WE GET TO BE ON FIELD!!! Coaching Kids...That is the name of the game... Watching Hard Work pay off and seeing kids get better and excited about improving!!!

WORM-ish

The programming on CFNE was "Worm's Revenge"...
Remember the worm? The teams used it in a workout each of the 3 days of Competition this season!  True teamwork (communication, cooperation, skill & strength) needed!

CFNE took 2nd place in the TEAM Competition!  Ben Bergeron (Owner/Coach) is a mad-genius with his programming.

Warm-Up
Mobility / Flexibility
5 Rnds ~ 
5 HSPU
5 Strict Pull Ups
10 Air Squats
20 D/U
10 Pass Thrus
5 Groiner Burpees
5 T2B (slow on the descent)

Worm-Ish
3 RFT ~ 
200m Sandbag Run (80/60)
20 Sandbag Squats (80/60)

SKILLZ ~ OTM for 12min
odd = 3-5 Muscle Ups
even = 3-5 Squat Therapy 

Val ~ 7:12 / 5/5 - 5/5 - 5/5 - 5/5 - 5/5 - 5/5
tb ~ 7:02 / 5/5 - 4+1/5 - 4+1/5 - 3+2/5 - 3+2/5 - 2+1+1/5

Rowing Back from Alaska

More Rowing...after we were just fooling around with it yesterday!

BOOM! It comes up in the programming today!
Ben Bergeron (CFNE) is one of the best programmers out there...
I have some favorites, and he is one of the top guys!
He knows his stuff and really cares about his athletes!
I need to meet him someday!

Check his evaluation of the 2013 CF Games HERE

Val was back and hoping for a WOD to get back in the swing of things...I think this was a perfect "welcome back"...not to heavy, but made you work!!! Welcome back!!!

Warm-Up
500m Run (Tennis Court)
2 Rnds:
30 D/U
10 GHD Sit Ups
10 Reverse Hypers
10 Pass Thrus
10 Step Thrus
10 Sotts Press

Boat Race
3 Rnds for Individual Time:
500m Row
400m Run
EXACTLY 3 Min Rest b/t Rounds

Snatch SkillZ ~ OTM for 10 Min
2 Squat Snatch (@65%)

Strength ~ OTM for 12 Min
Odd = 4 Back Squats
Even = 4 Bench Press

Feidt ~ 4:05/4:05/4:05 - off to camping trip in Door County
Val ~ 4:12/4:13/4:17 / 65# SS / 155# Squat / 85# Bench
Syd ~ 3:48/3:56/3:55 / 115 & 135# Pwr Snatch / 275# Sqt (315 last 2) / 185# Bench
tb ~ 4:00/3:57/4:02 / 115# SS / 275# Squat / 195# Bench (12 reps on last Set)