Out with the...

...FILTHY

What?!
Last day of 2013 and we are doing what????

That's right folks...Filthy 50!!! Time to get a little dirty.

Warm-Up on your own...

FILTHY 50
50 Reps of Each For Time:
Box Jumps (24/20 ~ Games Standards)
Jumping Pull Ups (bar to mid-forearm when standing)
KBS (35#/25#)
Walking Lunge Steps
TTB
Push Press (45#/35#)
Hip Extensions
Wall Balls (20#/14#)
Burpees
D/U

Val ~ 24:51
Feidt ~ 26:20
Drake ~ 29:48 (singles)
Wendt ~ 30:40 (singles)
tb ~ 29:40

Check back tomorrow for a GREAT New Years post!!!

What will YOU be accomplishing in 2014?!?!?!?

Who is this Elizabeth?

Warm-Up ~
EMOM for 4 min:
5 Thrusters (75#/45#)
5 Pull Ups
5 Burpees

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

SNATCH
work to a heavy one-rep


Lil Wendt ~ 12:00 (65# / Chair Dips)
Moon ~ 10:05 (95# / Chair Dips)
Cameron F ~ 10:50 (45# / Chair Dips)
Drake ~ 11:00 (95# / Chair Dips)

Feidt ~ 9:58 / 155#
Val ~ 11:10 / Shoulder Mobility
tb ~ 10:07 / 175#

Organized Chaos

Lots of people in the weight room today...

Great to see everyone working on themselves and bringing in others.

Getting better physically, ALWAYS gets you better mentally and spiritually...
Think: SPARTAN Mentality (Healthy Body, Healthy Mind!)

Fridays WOD:

13.1 ish
AMRAP in 17 Min:
40 Bar-Over-Burpees
30 Snatches (75#/45#)
30 Bar-Over-Burpees
30 Snatches (135#/75#)
20 Bar-Over-Burpees
30 Snatches (165#/100#)
10 Bar-Over-Burpees
Max Snatch Reps (210#/120#)

Drake ~ 145 Reps (15 Burpees after 75#)
Val ~ 150 Reps (20 Burpees after 75#)
tb ~ 150 Reps (20 Burpees after 135#)

Des & Felkers did YESTERDAY's WOD with Thrusters rather than Squat Cleans

Des ~ 65# & 5-5-5-5-5-3-3-3-3-3 / 45# Squats
Jed ~ 45# & 5-5-3-3-3-3-3-3-3-3 / 65# Squats
Hannah ~ 15# & 3-5 Pull Ups / 15# Squats
Logan ~ White Bar for Form & ?? Pull Ups / Form for Squats (White Bar)
Ann ~ 10# DB & ?? Pull Ups / 15# Squats

Other Notables in wt. room (Just getting better):
Frank Vruwink
Vince Mancuso
Jona (Anderson) Mancuso
Ashley Steltenpohl
Grace Sydorowicz
& Witter stopped in before the BIG GAME!!!

Got 10 Minutes?

We have got a WOD for you!!!!!

Warm-Up as you wish...

EMOM for 10 min:
3 Squat Cleans + C2B Pull Ups (or scale to your ability)
* 3-7 would be reps for the Pull Ups...You must begin every minute with the SC
* If you are good @ Sqt-Cleans, choose lighter and work Pull Ups, If you need work on Sqt-Cleans, pick a tougher wt. and less Pull Ups...WORK IT!!!

REST 10 Min

EMOM for 10 min:
odd ~ 10 Back Squats
even ~ 5 Front Squats
* use the same weight for both squats, choose a weight that will be taxing (but doable) for you

Drake ~ 95# for Sqt-Cl & 5-5-5-5-5-5-5-5-5-5 Pull Ups / 95# for Sqt Combo
Tia ~ 65# for Sqt-Cl & 5-5-5-5-5-5-5-5-5-5 Pull Ups / 45# for Sqt Combo
Syd ~ 135# Sqt-Cl & 3-3-3-3-3-3-3-3-3-3 Pull Ups / 135# for Squat Combo
Val ~ 95# Sqt-Cl & 5-5-5-5-5-5-5-5-5-5 / 95# for Squat Combo
tb ~ 155 Sqt-Clean & 7-7-7-7-7-3-5-5-5-8 C2B / 155# for Squat Combo

Boys Basketball will be in the Sentry Classic Tomorrow and Saturday...
Friday - Gametime is NOON
Saturday - Gametime is 1:45

Hockey is in the Chippewa Falls Tourny as well on both days...
Friday - Gametime is 7pm
Saturday is unknown

FRIDAY WOD will be @ 9:30 and we can leave from LHS to goto the BB game if anyone is interested!

Christmas WOD

Warm-Up ~ Run / Mobility

Front Squat
1 RM

Satan's Whiskers (previous check HERE)
3 RFT ~
10 C2B Pull
10 Front Squat (165#/115#)
10 Burpees

Huch ~ 6:50 @ 135#
Li'l Wendt ~ 135# (3) / 8:51 @ 75#
Drake ~ 155# (3) / 7:40 @ 95#)
Wood ~ 165# / 7:40ish @ 95#
Feidt ~ 235# / 7:04 @ 145#
Val ~ 175# / 8:34 @ 115#
tb ~ 265# / 6:47 @ 165#
* All taken from the ground

2013 - 12 days of Christmas

2 versions:

Newbies & Young 'uns
#1 -
1 Stairlap
2 Wall Crawl
3 Burpees
4 4-ct Flutterkicks
5 Air Squats
6 Lunge Step
7 HRPU
8 Pull Ups
9 Deck Squats
10 Box Jumps
11 Pike Sit-Ups
12 Jumping Jax
Hannah- 35:25
KF- 35:25
MF-35:25
Joni- 37:56
Ali- 37:55
Ann- 37:56
Sophie- 38:30
Kaylin- 48:44
Steve- 48:44 - pretty awesome seeing Steve and Kaylin go; those girls just grin and go, super tough

COMPLEXicated Group
#2 -
1 Stairlap
2 Turkish Get-Ups (45#BB / or wt you choose)
3 Wall Crawls
4 Inverted Burpees
5 Wallpees (wall ball + burpee)
6 Frog Complex (95# / 45#)
7 K2E
8 1 arm KB snatch (Rt=1, Lft=2, etc / 55# / 35#)
9 Burpee BoxJumps (any box you can find)
10 Burpee Pull Ups
11 T2B
12 Jumping Lunges

Jed- 51:25
Des- 1:17:25
Wendt- 1:26:45
Krom-1:30:29
Feidt- 1:21:55
Val- 1: 24:--
Maloney- hmmm... she was pretty smooth- book her around 1:00:00
JB- around 1:17 ish- has to fix the back situation
tb- 35:00 (thru 8rnds) + Root Canal

Also...
Zack Wendt / Drake Biolo / Ryan - 1:41:56 / Nate Hepp
some other yahoos and all did an awesome job!!! Kudos to Zack- NO quit he toughed it out!

It's Coming!!!!

Almost here!!!!!!!

That is right folks...

12 Days of Christmas ~ THE WOD!

Monday ~ Dec. 23rd ~ 9am

LHS Wt. Room

Warm-Up / Set-Up @ 8:30!!!

Sounds like it is going to be EPIC!!!

NEWBIES...Athletes...Old People...Pets...

You name it, sounds like we will have it!

Warm-Up ~ Burpees / Wall Crawl / Bridging

5 RFT ~ 

12 Box Jumps (30"/24")

9 HSPU

6 Cleans (185#/135#)

SkillZ

EMOM x 14min:

odd ~ 3-5 Squat Therapy

even ~ Max Unbroken Muscle Ups (or strict pull ups / or C2B / scale as needed)

Britt ~ 11:24 (135#)

Oz ~ 11:34* (135#)

Des ~ 13:50 (95#!!! Awesome)

Redd ~ 13:33 (95#)

tb ~ 13:45 (185#) / 5-5-4-5-4-4-4 (for Muscle Ups)

*He & Britt were neck-in-neck the entire WOD...Oz was saving some gas for the finish on the 6th Round...KEY was there was NO 6th Round...Uh-Oh!!! So much for strategery!!!

Rowing in December

ROW YOUR BOAT!!!

Warm-Up

4 Rnds of Frog Complex w/ 10 burpees b/t sets! (rest as needed b/t)

6 Reps of the following: 1 Squat-Clean Thruster to Back Squat Thruster

Metcon

2 K Row for Time (for last 2K row click HERE)

EMOM for 10 Min:

odd = Front Lever Work

even = Back Lever Work

X-Tra

5 Rnds for Completion

20m Hip Shoots

20 Hollow Rocks

STAN ~ 7:25

JB ~ tabata stuff / 7:24

Oz ~ F.C.=45-65-75-88-85-95 / 7:32

tb ~ F.C.=65-75-85-95 / 7:19 / Lever work & X-tra after school w/ team

Dec. 23rd

9 AM START!

Warm-Up/Set-Up @ 8:30am

Bring spouse, kids, friends, family, etc

Is that YOU?!

Isabel...have we met...ahhh yes, I remember you!!!
Check HERE to see last time...
(OZ...Incredible!!!)

Warm-Up ~ Lots of Stuff + Burpees

Isabel
For Time
30 Snatches (135#/95#)

AMRAP in 10 min:
10 Unbroken C2B Pull Ups
*take as much rest as needed between sets, BUT the clock is running!!!

These two did the UB Pull Ups...not sure if they did the Snatches...
Val ~  / 8 rnds??
Syd ~ / no idea??

Red ~ 7:20 (@85#)
Oz ~ 2:50 (@95#) / 10
JB ~ 6:03 / 4 UB sets in 4 min then had to leave
tb ~ 3:05 / 8

From Tuesday 12/17/13

BTW ~ 12 Days is Coming!!!

OPEN-up

(From Monday....)

Quick WOD from the 2013 Open

Warm-Up... BURPEES

AMRAP in 12 Min:
150 Wall Balls (20/14)
90 D/U
30 Muscle Ups

Snatch Ladder
EMOM for 7 min:
1 Power Snatch + 1 Squat Snatch + 1 OHS
keep working up as much as you can...

Kate ~ 300 Singles completed
Des ~ Did 4 rnds of 20 WB/30 D/U/10 Push Ups
Britt ~ 150 Wall Ball / 95-105-115-125-130-130-130
JB ~ 8 Bar Muscle Ups
OZ ~ 149 Wall Ball (he "No Repped" himself on 2)
tb ~ 71 D/U (VERY disappointed!!!) / 135-140-145-150-155-155-160
Val- 90DU @ 11:45 (thanks jb.. )

12 Days of Christmas on Monday @ 9am

Full House

Fridays are always good days!
End of the week...
Usually lots of people in the wt. room...

Today was no different!

Burpees - Wall Crawl - Run

Fit-Graham Burpees for Reps (to the push up cadence)

For Time:
10-9-8...3-2-1
Deadlift (255#/175#)
Burpee Box Jump (24"/20")

AMRAP in 5 min:
30 Unbroken Double Unders

STAN ~ 12:56 (185)
Red ~ 11:53 (135#/20")
JB ~ 19:26 (135# thrusters & 30") / 8
Britt ~ 17:28 (225)
Des ~ 13:38 (135#) / 6
Kate ~ 10:50 (135#) / 56 DU - 6 Concecutive
Feidt ~ 13:45 (225#) / 4
Oz ~ 10:57 (155#) /
Val ~ 10:48 / 3
tb ~ 16:04 / 6

12 Days of Christmas on Monday, Dec. 23rd (9AM)

Something Else!

This was different...

Burpees - Run

For Time:
30 Front Squats (155#/105#)
then...
9-6-3
Push Jerks (155#/105)
Bar Muscle Ups (2 Pull Ups/3 Bar Dips = 1 Rep)

Clean & Jerk
AMRAP in 12min:
3min = 4 Reps C&J (Heavy As Possible)
3min = 6 Reps C&J (Heavy)
3min = 8 Reps C&J (Mod)
3min = 10 Reps C&J (Light)

Urbs ~ 23:10 (under 3min for F.S.!!! ~ 9-3-2 for M.U. scheme)
Redd ~ 18:53 (90# / 9-6-3)
Stan ~ 10:47 (115# / 6-4-2)
tb ~ 16:11 (3:47~30 F.S.) /
185 (4)/185 (4)/rest60s/ 185 (4)/ 155(6) /rest 60s/ 155 (6) / 155 (6) / spent!

JUST A QUICK ANNOUNCEMENT

12 Days of Christmas WOD will be 9am on Mon. Dec. 23rd!!!

ANNIE are you OK?

Feeling it a bit from yesterday's Fran-a-thon...FROLF!

And here comes another lady...ANNIE.
She is a bit more forgiving, but you still feel her!
Annie forces you to be coordinated and stay that way when tired...Did you know you use your abs in Double Unders?! It's true...core stability is a must...Annie lets you know this!

Warm-Up ~ Burpees / Bridging / Wall Crawl

ANNIE
50-40-30-20-10 for Time:
Double Unders
Abmat Sit Ups

SkillS
21-18-15-12-9-6-3 of Box Jumps
~ Games Standard @ top
~ work rebound @ bottom
~ take as much rest as needed b/t sets
~ if you pause or miss a set, start THAT set over when ready.
~ GOAL is to be as fast/smooth as possible for each set

Redd ~ 35:00 (Did all the D/U...one at a time! WOW...commitment)
Oz ~ 8:47
tb ~ 8:24 / side note...21 rebounding BJ took 45s while step-ups were 50s (but I could have gone on forever with the step ups)...strategery when it comes to WOD's/Competition/beating Bertag!

Fran + Golf

Fran came up today at CFNE...

A few days a go I watched this video on FROLF

Bergeron in a genius!  The idea is to let everyone "feel" what a legit FRAN should feel like...
3 Minutes of sheer WORK!!! Concept is outstanding!

This is an excellent way to work on this and a great way to "program" some other stuff we do!!!

Goal was to hit as close to 3min "Fran's" as possible, by adjusting rep schemes...

We started by assuming everyones Fran time was approx. 4 min (meaning we would take off 6 reps every rnd) ~ 15-9-3...

Soooo...

15-9-3
Thrusters (95#/65#)
Pull Ups

REST 8-10 Min

Perform again with adjusted times +/- 1 rep per round for every 10 Sec...
(IE ~ 2:40 means you must ADD 2 Reps per round for next set 17-11-5)
Some keys or rules... 3rd Rnd cannot go below 3 Reps...

REST 8-10 Min

Perform Again with adjusted sets


Feidt ~ 2:23 / 18-12-6 = 4:44 / 12-7-3 = 2:29
JB ~ 3:05 / 3:30 / completed (all sets @ 15-9-3)
Britt ~ 3:27 / 13-7-1 = 3:24 / 11-5-3 = 3:01
Kate ~ 3:14 / 4:03 / 4:07 (all sets @ 15-9-3)
Oz ~ 2:47 / 16-10-4 = 4:27 /
tb ~ 2:25 / 18-12-6 = 4:27 / 15-9-3 = 3:20

Very interesting and I am going to look into this more...
Concept is outstanding!!!

Ship - Captain - Crew

FRIDAY!!!!
It has been a seemingly long week...

Warm-Up:
Wall Crawl - Bridging - Burpees (some running as well)

Ship - Captain - Crew
For Time:
21-15-9 of:
Calorie Row
Power Clean (135#/95#)

SkillZ
Spend 10 Minutes working Pistols

Redd ~ 10:00 (85#)
Arnie ~ 11:?? (65#)
tb ~ 7:20
Oz ~ 7:14.5 @115#
Val ~ 7:16

Feidt, Desi & Kate performed yesterdays WOD (Barbara)...They were working it!!!
Awesome to see the effort put in...what a WOD... I am feeling Barbara TODAY...
Just could not get started...sore, fatigued, dazed, etc...you name it, I felt it this AM.

Feidt ~ 34:36 (4:01-4:59-4:35-4:39-4:22)
Kate ~ 35:17 (4:27-4:50-4:45-4:55-4:20)
Des ~ ???

AWESOME work by these 3!!!

Barbara

Here we are again... Another little lady... Not as mean as Fran, but not as quick either...Not as technical as Grace or Isabel, but technique definitely helps!
Want to see some old results...check HERE

Warm-Up ~ Burpees...duh!

BARBARA
5 Rnds for Time:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
* Take EXACTLY 3 minutes REST b/t Rounds & Record TOTAL TIME!

SNATCH Work (w/ Power Club)
5 Sets of 1 Pause Snatch D.L. (2 sec. pause @ knees, mid-thigh & pockets) + 1 Squat Snatch

Redd ~ 44:21 (7:30-7:14-7:03-5:16-5:18)
JB ~ Finished (even with a tweaked back!)
STAN ~ 38:23 (6:32-5:45-4:57-4:56-4:33)
Urbs ~ 36:11 (6:52-10:46-12:27) THREE rounds was enough!!!
Val ~ 41:14 (5:14-5:50-6:45-6:19-4:36!) On the last round...NICE!!!
tb ~ 34:13 (3:46-3:45-4:58-4:59-4:44)

Knuckle Sandwich

As taken from CFNE...

How about a knuckle sandwich?

Warm-Up ~ Run - Burpees - L-Sit - Wall Crawl

Knuckle Sandwich
For Time:
25 Burpees
3 Rnds of the following couplet:
~ 10 Deadlift (275#/185#)
~ 50 D/U
25 Burpees

SKILLZ
12 Min Wave:
1 Muscle Up on first min. / 2 Unbroken MU on 2nd min / 3 Unbroken MU on third min
Continue until you cannot and then begin again...
If you have no Muscle Ups...work on C2B or Strict C2B or Dips...whatever you feel holds you back.

Val ~ 11:17 (185#)
JB ~ hurt back a bit...NEVER doing DL again!!! (he should simply work form, but that is not something IN his vocabulary! He is a 100m/p/h or nothing workout person)
Kent ~ 12:55 (225# / 100 singles)
tb ~ 9:40 (255#...brain was not right and I miss-loaded the dang bar!!!) / Failed on 4, Failed on 4, Got 4 in 12th minute!

Holy Cow!

Needs to be quick...

Warm-Up:
Burpees ~ Superman Push Ups ~ Bridging

WOD
3 RFT ~
15 TTB
15 Push Press (135#/95#)
15 Box Jumps (24"/20")
15 OHS (135#/95#)

Clean & Jerk
5 Sets of this Complex: 2 Squat Cleans + 2 Jerk

Squat
10 RM (after School w/ PC)

Britt ~ 14:57 (@95#)
Des ~ 16:58 (65# & k2E)
Kate ~ 17:32 (85#PP/65#OHS)
Kent ~ 18:00 (95# / K2E)
Urbs ~ 17:33 (95# /  K2E)
Feidt ~ 18:06 (135#)
tb ~ 14:07 (135#)

Tuesday afternoon
Val- 13:11 @75#
Nic- 15:25 @135# sub FS for OHS