Spooked...

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

SPOOKED!!!!

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

WELL HERE WE HAVE IT FOLKS...GRACE

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

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

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

Strength
10 x 1 Back Squat
2 x 3 Front Squat

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

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

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

On the White Board!!!

2's Day

Warm-Up:
50 Burpees
Bridging

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

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

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

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

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

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

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

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

Monday FunDay

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

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

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

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

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

Autumn Break ~ Fun Run

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

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

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

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

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

More Laughs!!!

Subbing...

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

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

Back Squat 1RM

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

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

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

Kettlebell Fun

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

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

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

YEA BUDDY!!!

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

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

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

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

Wrap It Up...

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

...on to the next evolution...

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

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

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

3 MINUTES REST

AMRAP in 4 Min:
Wall Ball

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

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

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

WWW ~ Choose 1

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

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

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

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

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

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

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

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

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

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

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

ILL-Prepared

World-Wide WOD began today...

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

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

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

I will be more prepared

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

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

HELL-o Monday!

Woke up to a disturbing WOD...

Snatch 1RM

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

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

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

VICTORY!!!

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

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

Warm-Up Run & Bergener W.U.

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

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

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

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

BIG day.

W.U. - just do it.

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

5x5 Sqt Snatch @ 60% OTM

7x4 Back Sqt (across)

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

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

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

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

TTB Tuesday...

Warm-Up...ok...

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

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

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

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

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

NASTY Girls

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

Nicole Carroll, Eva T & Annie Sakamoto

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

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

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

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

Feels like Track

Great job today everyone!!!

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

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

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

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

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

Kickin' it Old Skool

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

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

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

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

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

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

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

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

Back for More...

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

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

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

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

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

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

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