3 in a Row...

Have not done a M-T-W cycle in quite a while...
REST day will be tomorrow...JAN. 1st...
Not that this will be a crazy night or anything, just the way it works out!

Wt room open again on Friday...Tomorrow is a day of football (bowl games) and family...

Warm-Up ~ 
1-2-3-4-5 Wall Balls (w/equal breaths to reps for rest)
15 UB Wall Balls
3 x 10 UB Wall Balls (w/5 breaths b/t)
(took some getting use to the breathing deep-see below)
3 x 10 GHD Sit Ups (5 Breaths Rest b/t)
HSPU...just a couple (breathing hurts)

The Ghost (CFNE)
6 Rnds:
1min Max Cal
1min Max Burpees
1min Max D/U (singles is the sub)
1min REST (record your scores for the round!)

EMOM x 9min:
2 x Sqt Clean & Jerk (@85%)

Witt ~ Cal=14-14-13-13-12-15 (81 Total) / Brp=9-7-10-7-6-8 (47 Total) / Singles=74-60-66-81-75-68
tb ~ cal=23-24-22-24-20*-25 (138 Total) / Brp=12-13-12-13-14-13 (77 Total) / D/U=54-60-54-69-42-42 / **Did not do the EMOM
*Damper setting was on 5, otherwise all rounds on 10!
** I pulled an intercostal muscle yesterday doing Sotts press...breathing deep hurts...Especially when standing or holding my back straight...Those D/U's were done basically holding my breath (usually I do not hold my breath for D/U's despite what others may think)

The Feidts came in and were doing this one with the Family... More to come on that!
The bEAST ~
Joni ~
Marc ~

The Tonn's are performing this one as a lovely couple later today as well!!! That should be a battle!!!
Ethan ~ Cal= 25-19-20-21-20-22 (127 Total) / Brp= 18-15-15-15-15-15 (93 Total) / Singles= - -85-80-80-85-90 (420 Total) / EMOM @ 135# / 3x3 @ 185#
Val ~ pulls (not cal.)- 20,24,21,22,20,24 / 11-14-12-11-11-10- 69 / 40-44-50-50-51-45- 280 / EMOM @ 95-105-115-115-125-115-115-115-105 / no FS

It was rather lovely.

HAPPY NEW YEARS TO ALL- 

ADIOS 2014, HERE WE COME 2015!

How many Thrusters?

Halbs was in and warmed up earlier...I was waiting for Val... Witt came in and did the WOD with Halbs...
Daliege was in and did the 2K row from yesterday...
Feidt was in and did a LOOONG WOD (or warm-up)...lots of rowing and pull ups and sweating!!! He was an animal...and even had his daughter going...

Warm-Up ~ 
50 Burpees
Strict C2B or Strict Pull Up work
Hip Mobility

Fruit Loops (CFNE)
3 RFT ~
25 Thrusters (95#/65#)
25 TTB

Skill Work
5 x 3 ~ Pressing Snatch Balance + OHS
5 x 3 ~ Snatch Balance + Sotts Press

Halbs ~ 14:??
Witt ~ (55# & K2E) 2?:
Val ~ 14:??
Des ~ (45# & K2E) ~
tb ~ 12:14 / 75-85-95-95-95 / 75-75-75-95(SB only)-95(SB only)

I will have all times posted tomorrow...sheet is still at school...

PRowin'

A week off...

And a new week...

Even though it is not the New Year quite yet... this is a start-over time...

This week we are all off on break...but the wt. room and WOD's are still going.

Kids coming in around 9am... So do we...

Warm-Up ~ on own...

2K Row for Time

*Previous 2K row times HERE & HERE

EMOM x 8min:

Snatch ~ 65%-70%-75%-80%-85%-75%-80%-85%

Val ~ 7:53* / C&J OTM x 2reps ~ 95-100-110-115-125...then 1 rep OTM - 115-125-135-135-145-155*

Des ~ 1K Row...mobility...1K Row (4:22)

Halbs ~ 8:27 / 3-Pos. Snatch work OTM (Ground-Knee-Pockets)

Wendt ~ 7:27 / 3-Pos Snatch work OTM (Grnd-Knee-Pockets)

tb ~ 7:19.0 (suck-it...slower by 1sec from PR) / 125-135-145-155-165-145-155-165

*PR's for Val...both HUGE...Rowing she didn't even realize, and in the Clean and Jerks she is so solid on the Jerks it was just easy!!! HUGE PR @ 155# for C&J's...that is awesome!!!

TWO-gether

Partner workouts are a blast!!! They when done with different partners, they can bring out all sorts of different "parts" of ourselves...

How you work with another human being SHOULD be the same accross the board...but that is not how life goes, is it???  How we communicate with & treat those closest to us, sometimes is not even close to how we treat total strangers.
Communication is a funny thing...we take much for granted with those closest to us! They should just know...

Well...today...it was the Tonn's vs. the Biolo's... Married couple vs. Father & Son... Advantage should have gone to the Biolo's, but then Val brings up..."The Tonn's have the advantage, we are going against two people that cannot breath easy!" ~ VERY TRUE!!!

APPLE JACKS (from CFNE)
50-40-30-20-10
Power Cleans (135#/95#)
Box Jump Overs (24"/20")
Push Jerk (135#/95#)
TTB

Tonn's ~ (did not disappoint...crushed it) ~ 26:28
Biolo's ~ (could not breath!) ~ 29:58

Maybe the most humiliating and enjoyable thing...The Tonn's did the set of 10's a second time to finish along with us...that was nice!!!

After Christmas WOD...

No rest for the athletes of the world...
In this morning and there was wrestling practice, then basketball practice...
So with the wt. room being opened up...we had a bunch of the freshmen and sophomores along with the Herman girls...
These punks all did Loredo together...8th Grader Michael Iverson was "labeled" the Caboose...these guys did this together and waited for everyone from round to round...they did the 3 stair-lap version and did the BWT Exercises in the upper gym...MUCH warmer up there!!! GREAT TEAM EFFORT by them...
32 Minutes for the entire group to finish!!! AWESOME...

Alumni that were in:
Regis Henke, Zach Baussener, Blake White, Nick Bairel, Tyler Wendt

They did Loredo & then played Dodgeball!!!

Warm-Up ~ get loose

EMOM x 12:
odd = 8 TTB + 8 Push Jerk (155#/105#)
even = 8 Burpees + 8 UB Deadlift (275#/185#)
*lighten the wt here or lower the reps to 6's...
**try not to "miss" or take time off to be switching wts. in middle of WOD...
Movement through out the 12 minutes is the important thing...This is not meant to have a lot (20+sec) of rest b/t...realistically, as you are 2-3 rnds in you should be just finishing up with 10-15 sec left to get ready for next minute.
Possibally gaining some rest on the odd minutes if TTB are a strength...there is no easy way to do 8 burpees + 8 UB DL...those 16 reps are taxing...this was a great burner WOD...forcing some work.

LOREDO
6 Rnds for Time:
24 Air Squats
24 H.R. Push Ups
24 Lungewalk Steps
400m Run (3 Laps / 3 Stair Laps / 500m row)

Blake ~ 3-4 rnds  at heavy and 8's then went to 6's
Nick ~ switched to 6's after 6 rnds
Tyler ~ (245# DL / 135#PJ) ~ 8 x 8's, 4 x 6's / 4 rnds of Loredo (500m Row)
tb ~ (225#DL / 135# PJ) ~ 6 x 8's , 8 x 6's (went for two bonus minutes...to make up for the lack of reps) / w/ 500m Row 31:22

12 Days of Christmas ~ 2014

Ho-Ho-Ho!!!
Here we go...This is the 7th Annual 12 Days WOD!!! Can you believe it?!?!

Alumi back, friends that look forward to this, our kids... This is just one of those great times of the year for ANYthing Once...This has become a "family" tradition that people look forward to (if they can be around). This year...school on Mon & Tue forced us to perform today (on the 24th)!!! Some people were really bummed-out that they would already be traveling...BUT they will be back and we will continue!

So...

2014 12 Days of Christmas Pre-WOD Crew

...12 Days of Christmas WOD brought to you by ANYthing Once!

This WOD is to be performed just like the song...Begin at 1, then go and perform 2, then 1, then begin 3, then 2 then 1, and continue until you make it all the way to 12!

Scale this as necessary...Most of all ~ HAVE FUN!!!

For Time:
1-Backward Running Lap
2-Handstand Push Ups
3-Weighted Pull Ups (25#/10#)
4-Toes to Bar
5-Box Jump OVERS (3/2 blue boxes)
6-Split Squat Jumps
7-Burpees
8-Wall Balls (20/14)
9-Deadlifts (135#/95#)
10-Ground-to-Overhead (135#/95#)
11-10m Plate Pushes (45#/25#)
12-Inverted Burpees
Modified Push Ups / Modified Pull Ups / Leg Lifts / Step Overs / Lower Wt. / Etc
Change whatever you need, to make this work...

Wendt ~ 46:36
Oz ~ 53:02
Des (Baby Mama Version) ~ Complete! (only one to do this carrying another human the ENIRE WOD!)
Drake B ~ 52:30
Diego ~ 60:00
Val ~ 55 ish
Kate ~ 55 ish
E ~ 55:10
Halbs (Codi) ~ 60:11
Britt ~ 59:48
Joni ~ 62:52
Steph D ~ 63:26
Daliege ~ 62:45
Joan ~ 58:17
KT Kiiskila ~ 57:00
Stoltz ~ 64:29
Feidt ~ DB beat his ankle...hope he is ok...had to sit it out after a few rounds
Witt ~ had to get going...Got thru 8 rnds = 23:20
Bertag ~ Typical...no time recorded!!!
Juan Videl, Derringer kids, Kiiskila bro, Traci & Haley Biolo others did the WOD as well...just no times
tb ~ 57:23

ANOTHER GREAT TIME WITH FAMILY & FRIENDS

Thoughts for the season and LIFE!!!
(this could be ANYthing Once Theme song!)

3 Wise Men...

Or 5 Guys and a WOD!!!
Daliege
Britt
Halbs
Stoltz
tb

Built in warm-up in this one...

3 Person Teams (5 guys for 2 groups...rotate a bit)

AMRAP in 25 Min:
3K Row
100 DB Snatch (70#/50#)
30 Thrusters (75#/55#)
30 Thrusters (95#/65#)
30 Thrusters (115#/80#)
30 Thrusters (135#/95#)
30 Thrusters (155#/105#)
Max Thrusters w/ any time remaining (185#/135#)
* Only one person is working at a time!

This was a good WOD...Would be a great TEAM competition one...
We finished both Rowers w/in Seconds of each other...rotated around with 2.5 people per rower
Everyone did 40 DB Snatches (Total...groups of 10 w/ only TWO people working at a time!)
...(Halbs & Daliege did 50 each...bonus set for them!)
then for Thrusters (we all started at the same time)
Britt, Daliege & Halbs took one bar...27 reps @ 115#
Stoltz and I took the other...5 reps @ 115#

Witt, Desi & ?? did a Wall Ball, Box Jump and something WOD...
Everyone is getting ready for the "12 Days"...tomorrow!!!

Be Ready!!! Warm-Up & Prep begin at 8am...

Let's get the WOD going by 8:30...

What Break...We have school!!!

Finish these two days off right...

Still working out on the AM WOD...
Really is there ever a break?!?!?!

Warm-Up:
30 UB Thrusters (75#/45#)
Back Extensions
HSPU work

Bang-a-Rang
For Time:
21 Power Snatches (95#/65#)
21 Burpees
21 Pull Ups
15 Overhead Squats (95#/65#)
15 Burpees
15 Pull Ups
9 Squat Snatches (95#/65#)
9 Burpees
9 Pull Ups

Witt ~ 15:41 (@35#)
Wendt ~ 14:08
Halbs ~ 14:44
Bertag ~ 14:02
Val ~ 12:03
tb ~ 11:54

PM ~ Oz ~ 11:33 

7th ANNUAL

12 Days of Christmas

Wednesday

Dec. 24th

8AM (Warm-Up/Prep)

8:30AM ~ GO time!!!

2008 (I have a WOD logged for this year...)

2009 (blog was not even going, but we were!)

2010

2011 (miss-labeled this as 3rd Annual)

2012

2013

2014...HERE WE COME!!!

Weekend Work

Not quite the start of Christmas Break...
But boy does it feel like it!!!
Time for some leisure time and just relaxing...in a workout kind of way!

Ethan & I had talked about working out Sat. AM...sounded good
Drake wanted to come up and work snatches and OLY lift technique...after a week of being sick, he is back to "normal" with a great squat day yesterday and now cannot get enough work in... Takes after his mother!

So...I put them thru the Snatch Complex we did earlier this week (EMOM x 12min)...
They were great!!!

Snatch Complex
EMOM x 12 Min:
odd ~ Pwr Snatch + Snatch Balance
even ~ 3-Position Squat Snatches (Pockets, Knees & Floor)

Then E & I did this:

Tabata
Wall Ball (20#/14#)
TTB
Cal Row
Power Cleans (135#/95#)

Drake ~ 95# / Worked bench afterwards
Diego ~ 75# / Worked bench afterwards
Ethan ~ 95# x 1-4rnds - 115# x 5-10 - 125# x 11th & 12th Rnd / 74 WB - 43 TTB - 60 Cal - 40 PC
tb ~ no complex / 72 WB - 61 TTB - 52 Cal - 42 PC

Decisions...Decisions...

Today was a hodge-podge of items / WOD's...

Feidt & I started out (well, he was actually already warming up)... with 50 & 40 burpees respectively.
Then some work on STRICT C2B Pull Ups, GHD Sit Ups & Leg Blaster.

WOD Time

Two Choices:
Jazz Hands
For Time:
75 KB Swings (55#/35#)
2K Row
75 KB Swings

OR

Pumped Up Game Changer
21-15-9
Deadlift (275#/185#)
Box Jumps (30/24)

Feidt & Wendt were Jazzy:
Feidt ~ 14:40 (w/ a big push at the finish...see below!!!)
Wendt ~ 14:55 (was off the 2K row about 30 sec ahead of "The Terminator")

I went with the Game Changer:
tb ~ 11:11 Rx

Kate was doing something after a 45 min non-stop warm-up!
Britt did yesterdays Double Dutch!!! ~ 28:40

12 Days of Christmas

Wednesday, Dec. 24th

8AM

(Boys BB practices @ 10!)

Double (Under) Trouble

Today would have been a favorite of JB's (still recovering from the flu) ... Not the exercises, but the time... He LOVES those WOD's that last 20-25 minutes... just solid work... 5K ish type workouts...

Luckily Kate and Feidt were not here, cause they would have had this baby done in 15 minutes!

Double Dutch
For Time:
100 D/U, 5 Rnds of Cindy
80 D/U, 4 Rnds of Cindy
60 D/U, 3 Rnds of Cindy
40 D/U, 2 Rnds of Cindy
20 D/U, 1 Rnd of Cindy
(1 Rnd of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats)
*No D/U...no problems just do 200, 160, 120, 80, 40 singles)

SNATCH Work
EMOM x 12min:
odd = Power Snatch + Snatch Balance
even = 3-Pos. Squat Snatch (Pockets, Knees, Ground)

Witt ~ 49:25 (singles)
Daliege ~ 28:55 (singles)
Halbs ~ 22:43
Oz ~ 21:11
tb ~ 20:37 / 115# x 1-4 & 135# x 5-12

Got some work in with PE II class today...NICE!
30 UB Wall Balls w/ 30# ball (1:03) ~ (Kids used the 14# for 10 reps)
HS Balance/Walk Work (2:00)
Strict TTB (20 total)
Bridging
after class finisher
30 UB Ball Slams w/ 40# ball (1:00)

12 Days of Christmas is coming...

Who is in on Wednesday Dec. 24th?

...8ish...9ish...what time should we start?

Get your Christmas Eve Day (Break) started the RIGHT way!!!

Pair-Up in Three's?!?!?

TEAM Tuesday again!!!

This time we had 3 people in the room and we needed Partners!
Soooo...we paired-up in a group of 3!!!

NOW... If you can tell me who is famous for the quote,
"Pair up in threes"
You will win a pat on the back from none other than Jacob Bertagnoli!!!
No cheating by googling it!!!

Warm-Up
25 UB Thrusters (75# / 45#)
GHD Extensions & HSPU work

Double Time
With a partner (one partner working at a time)
AMRAP in:
2m ~ Squat Clean (135#/95#)
2m ~ Push Jerk (135#/95#)
3m ~ Squat Clean (135#/95#)
3m ~ Push Jerk (135#/95#)
4m ~ Squat Clean (135#/95#)
4m ~ Push Jerk (135#/95#)

3rd Hr S&F Class
30 UB Thrusters (75#)
4 x 3 Wt. C2B Pull Ups

EMOM x 7min
5 x Sotts Press

Oz & Dalaige were partners (@115#)...
D & I went at the same time so Oz was really a double partner!

Oz ~ 12-12-15-21-15-26 (42 Sqt Cl / 59 PJ ~ 101 Total Reps)
Daliege ~ 9-9-12-15-15-15 (36 Sqt Cl / 39 PJ ~ 75 Total Reps)
tb ~ 12-16-12-18-18-28 (42 Sqt Cl / 62 PJ ~ 104 Total Reps) / 65# Sotts Press

Britt came in and did the Good Life from yesterday...11:15

NOW...on another note...
Val sent out a Tweet last night that was pretty good...

She found something from our friends at Crossfit Farmland
Kyle Kraft put THIS up on his site...
...so Val tweeted the link and put up:
Support those you appreciate ~ Kyle is excellent #positiveimpact #AOWR #Team

AGREED!!!

ANYone wanting to donate can do so...on the site if you prefer

OR

I will donate from AOWR if you want to contribute...let me know!!!

Nothing Better...

Than seeing alumni coming back, loving life and loving what they are doing!

Dylan Rickaby was in this AM...
Big-Time Marine now!!! He is lean, mean and a literal "fighting-machine"...

Here is what Chris Kyle (American Sniper) says about Marines:
"They will fight to the death...They are bad-ass, hard-charging mothers."

Keep in mind, that is a SEAL (Navy)  talking about Marines!!! You usually do not hear those kind of endorsements from other branches of the military.

Get a good warm-up in...then...

Good Life (Here / Here or Here)
3 RFT ~
500m Row
12 Burpees
21 Box Jumps (24/20 - Games Standard)

OTM x 7
1 Snatch (90% max)

JB ~ 11:38
Halbs ~ 11:59
Witt ~ 14:30
Wendt ~ 10:31
Feidt ~ 11:12
tb ~ 11:11 / 175#

Sweet...

Fridays... Always Sweet...
Starting with at WOD with friends...nothing better...

Sweet Tooth was prescribed from CFNE ~ AMRAP in 10 Min:
15 Wall Balls (20#/14#)
12 Box Jumps (24/20)
9 C2B Pull Ups

Knowing we would be "traveling" a bit to get these 3 exercises in...(Feidt) smartly added 5 Minutes to the WOD...

WRapids Sweet Tooth
AMRAP in 15min:
15 Wall Balls (20#/14#)
12 Box Jumps (24/20)
9 C2B Pull Ups

Britt ~ 7 Rnds ~ 252 Reps (& then someone stole his medball with 1+ minutes left...he was flying!
Kate ~ 5rnds + 15 reps ~ 195 Reps
Wendt ~ 5rnds + 28 reps ~ 208 Reps
Feidt ~ 6rnds + 15 reps ~ 231 Reps
JB ~ 6rnds + 21 reps ~ 237 Reps
Oz ~ 6 Rnds ~ 216 Reps
tb ~ 5rnds + 21 reps ~ 201 Reps
PM-
val ~ 6rnds + 5 reps ~ 221 Reps

Note ~ BJ's were killer...did  the step-up version for myself...jeez
All WB's were 15's UB except rnd #4...happy about that!

Some big things have been happening here at ANYthing Once...
~ Witt PR's with some Deadlifting and Power Cleans
~ Val becomes LHS Head Volleyball Coach
NOW ~ Maloney did this entire WOD w/o bands for Pull Ups!!!

I guess signing up for the Battle of the Ball & Chain has left she and Feidt a little nervous (or more focused)...Time to work-out those weaknesses eh kids?!?!? (Not that Feidt has any weaknesses...that guy is a machine...may be time to call him "The Terminator"!)
Double Unders, Pull Ups...what is next Handstand walking????

These two are going to crush the scaled division just like a couple of rookies I know from last years event did!!! Let's just make sure the title comes back to Rapids!!! BUT don't worry...there is really no pressure. If there is only one AOWR champ of the Battle of the Ball & Chain...that is fine too ;-)

Nice One...

Warm-Up ~
Get Ready

Big Hippo
21-15-9-15-21
Power Cleans (135#/95#)
H.R. Push Ups
*40 D/U after each round

Oz ~ 7:48 (21-15-9 Only)
Wendt ~ 15:13
Daliege ~ 16:36 (@115#)
Halbur ~ 19:06
JB ~ 19:25
Britt ~ 22:50 (@115#)
Witt ~ 23:25 (@75#)
tb ~ 15:12
PM-
val ~ 17:03

Snatch Work tonight or tomorrow (A NICE LITTLE 15 Min Session)

EMOM x 4:
Power Snatch + Snatch Balance
55%-60%-65%-70%
EMOM x 5:
Power Snatch + Hang Squat Snatch
60%-65%-70%-65%-60%
EMOM x 6:
3-Position Snatch (Pockets - High Hang - Low Hang)
65%-70%-75%-75%-70%-65%

Tag-Team

With a workout built for the battle of the ball and chain training...
CFNE had Task Priority assigned to the Tue WOD...

They would have liked you to partner up and complete the WOD of 3 Rnds with 50 Reps per round w/ one minute b/t rnds...

Well, of course Bertag and Oz could not team up w/o anyone to go against, we know JB does not go against the clock...pretty sure he does not know what a clock is...he just needs someone else to go against. And Feidt was not there to beat him so he had to take advantage of Oz...

So...these two geiniuses decided to do the below WOD in 3 rnds where the first was 30 reps of everything, then 25, then 20... Still making it 3 rnds of 25 reps (average) each...

Oz said he had 29 something and JB beat him... so we know how that went...

THEN, after school...
We (Val & I) took on the CFNE workout...not needing to go against anyone...focusing on being partners and pushing each other...taking advantage of strengths and weaknesses:

Task Priority
3 Rnds for Time (w/ a partner):
50 Wall Ball (20/14)
50 SDLHP (75#/55#)
50 Box Jump Overs (24"/20")
50 Burpees
50 Cal Row
~ 1 Min Rest b/t Rnds

Rnd #1 ~ 9:53
Rnd #2 ~ 10:14
Rnd #3 ~ 11:07

For the Wall balls we did 5's each and held a good pace...always done in under 2 min!!!
SDLHP are just crappy...val did 10-30-15, all I had to do was 11-20 & 31-40 and it was a bitch!
Box Jump overs were just steady and burpees took its toll...
Rowing is just rowing...it takes time...pull harder hoping that 60s rest will help...It won't!
Fun WOD...

OH...BTW... 
That BIG NEWS from last Friday... 
If you have not heard yet:

VAL TONN = new LHS HEAD Volleyball Coach!!!

Congratulations!!!

So proud of her!

OPEN Fever...

Getting to be that time of year where we start thinking about the OPEN...
CF OPEN that is...
This year, we need more people to join in... LOTS of new features...
YES, you do have to pay...$10 (or something like that)
BUT
This year...
Compete / See how you stack up against others in YOUR STATE!!!
There is also a version of SCALED DIVISION (no chance of Regionals)
OR you can do some WOD's as Rx and others as Scaled

Whatever it is...just put your name out there... Give it a shot! Make it the ONE TIME, each year, where you are going to TEST YOURSELF!!!

LET'S DO THIS...
THIS is your advance notice to get ready...
We need more involvement out of AOWR in the OPEN!!!
Even if it is only for our group

On to the WOD...

Brief warm-up (unless you are Kate and Chris...then it is full blown pre-WOD!)
they were working D/U's for sure as I walked by...getting ready for the Battle of the B & C

OPEN 13.4 (originally performed 3/28/13 & 3/30/13 & last on 8/15/13)
Ascending (3-6-9-12-15-18...)
AMRAP in 7min:
Clean & Jerk (135#/95#)
Toes to Bar

Hang Clean & Jerk...work to a Heavy Single

Kate ~ ??
Feidt ~ 12's + 5 C&J (65 reps) / 205# (could have done more, but had to go)
Halbur ~ 9's + 10 C&J (46 reps) / 175#
Witt ~ (@65#) ~ 9's + 8 C&J (44 reps)
tb ~ 12's + 6 TTB (81 reps) / 225#

PM Crew
Val ~ 12's + 14 C&J (74 reps)
Oz ~ 12's + 9 C&J (69 reps) / 185# (did the C&J before 13.4)

PR's all around!!!

That is right folks...

THIS is what Saturdays are all about!!!

PR's...meaning Personal Records!!!

Breaking barriers...both mentally and/or physically.

Not needing to be anywhere in a hurry...able to "coach" each other...learn from each other...support each other...encourage each other...and for some ~ even to OUTHINK yourself, only to have someone tell you to "STOP THINKING ABOUT IT AND JUST DO IT!!!"

Great DAY for all....

Warm-Up with some movements and get to work on Snatches (E, Drake & tb), Snatch work (Farris) and Clean & Jerk (Val)...

Burgener Warm Up ~ Snatches (C&J)...
Then (close to OTM) of Snatches or Clean & Jerks:
3 Snatches (C&J), increase wt. every 2 rounds
2 Snatches (C&J) when wt gets heavy
1 Snatch (C&J) when wt gets heavy

Smoke Show
AMRAP in 5-4-3-2-1 (with equal REST):
10 Pull Ups / TTB / K2E (you choose)
10 HR Push Ups
10 Pwr Snatches (C&J-val) (95#/65#)

Val ~ 155 C&J (PR)
(@75# & TTB) 1+27(95#) / 1+28 / 1+8 / 1+4 / 23
E ~ 160# Snatch (Huge PR...115# was previous)
(@95# & Pull Ups) 2+5 / 2+5 / 1+14 / 1+4 / 25
Drake ~ 145# Snatch (+10# from last week)
(@75# / K2E) 2 / 2+5 / 1+24 / 1+10 / 1
Farris ~ Snatch and C&J work
(@45# & Mod. Pull Ups) 2+3 / 2+3 / 1+23 / 1+6 / 1
tb ~ 195# Snatch (PR by 5#)
(@95# & TTB) 3+2 / 2+20 / 1+26 / 1+20 / 1

Danielle Witter did White Lightning from yesterday and was going to use 95# for the Deadlift...
Val was trying to convince her to do 115# and she was being very reluctant...
So she said, " OK, let's just make it 100# or 105# and she was refusing...
Time to get the group to intervene...POSITIVE PEER PRESSURE!!!
E told her she could do it! I told her she could do it! And of course Val was all over her!!!
So with 25# bumpers on each side of the bar (45# Bar + 50# total plates) I said, "OK, lets just goto 105#..."
Reluctantly she said yes... So I put 10# plates on EACH side (hint...do that math)...then said, "OK try 105# and see how it feels..."
She did and it looked easy...
Then I said, "OK, lets just do 115# and threw on another set of 10# plates on EACH side (again, try that math)!!!"
She tried it and it looked good...not bad form...so we went with it!

She finished in 19:?? (sorry, I don't remember the time)... I just remember telling her that she just did 135# for the DEADLIFT for the entire workout...
AWESOME job by her!!!
Everyone was loving it...she was the only one who did not know she was doing the whole workout at that weight!!!

BIG Day...

And we are NOT talking about the workout!!!

I believe...not confirmed...that another team has joined the Battle of the Ball & Chain competition in January!

CONFIRMED ~ ANYthing Once-WR bEAST

BUT...that is not why this is a BIG Day, either!!!

You will just have to wait to find out...Saturday's Post could shed some light on why this is a BIG Day!

White Lightning
21-15-9
Deadlift (225 / 155#)
Box Jumps (24/20) games standard
Wall Ball (20#/14#)

If you have time:
WORK
EMOM x 10 min:
50 D/U (or what you can)
10 Alternating Pistols (5 each side)

Oz ~ 8:44 (205#)
Halbur ~ 10:05 (185#)
Val ~ 8:26 (155#) / WORK done
tb ~ 11:29 (245#/30#) / WORK done

How far can you get?

Warm-Up...Workout...All-in-one!!!

STAR LORD
AMRAP in 20min:
(or How far can you get???)

200 D/U (sub = 500 singles)
100 Air Squats
80 Burpees
60 Wall Balls (20#/14#)
40 TTB
20 HSPU
10 Muscle Ups (sub = 5 x 2 Pull Ups + 3 Dips)

Holy Cow!!! I thought the 200/100 would be a nice little warm-up phase to this! It completely burned me out for those burpees (which we knew would be tough, BUT not that tough!!!).
THEN...by the time burpees were finished (5 minutes left), looking down at that ball...I wanted to kick it thru the wall!!! Frickin' wall balls...my nemesis! I cannot get more than 10 in a row on longer sets w/o being burned out...

It was a great day of competition... JB got pissed at his rope for D/U's and gave Oz and I a head start by switching ropes and trying to find that rhythm! We both stayed ahead of him till WB... Then I fell terribly behind, and he snuck a set of 5 WB's in on Oz's break and jumped ahead...with a race to TTB for the two of them!!! Tremendous battle!!!

Witt just did work for the full 20 Min... Counting 500 might have been a WOD by itself... When you just want to get the exercise done...counting and keeping track of #'s is a pain in the rear!
"Was that 250 or was that 260...maybe it was 240?!?!? Awww, crap...i forget" ~ that is what goes thru my head anyways...

Sooo...
JB ~ 12 TTB
Oz ~ 11 TTB
Witt ~ 10 Burpees
Daliege ~ 3 WB
tb ~ WB completed!

It's ON!!!

Partner up, boys and girls...this is going to be good!

Once in teams, get your bar (or bars, if you are at different weights) set.
Your individual weight should be the same for all 3 lifts (i.e. ~ if I can only Jerk 135#'s, then that is what I DL & HPC as well...). If you must move the Jerks down...then ok. But work to get thru

In teams of 2 perform

TEAM DT
AMRAP in 12min:
12 Deadlift (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Jerks (155#/105#)
*ONE partner MUST complete one round, then the other one will go...
IGYG format...

3....2....1....

Dalaige (115#) & Witt (65#) ~ 9 Rnds + 11 DL
JB (135#) & Oz (135#&115#) ~ 9 Rnds + 11 DL
tb & Val ~ 9 Rnds + 2 DL

This was a great WOD...partners pushing each other. Keeping track of the other "teams"...
It was great competition...JUST WORK!!!

Fran'ish Wrap

Ascending Rounds (3-6-9...etc)
AMRAP in 10 Min:
Thrusters (95#/65#)
C2B Pull Ups

Halbur ~ 15's + 3 Thrusters
Oz ~ 12's + 12 C2B (that means he completed 15 Thrusters!)
JB ~ 15's + 1 Thruster
Feidt ~ 15's + 2 Thrusters
tb ~ 15's + 3 C2B (Yep...that means I got 18 Thrusters!!!)

Black Friday

Have we got a DEAL for you:

The OPPORTUNITY to get better!

BLACK Friday...wt. room was open at 9am...

Who was in for these great deals???
Drake & Statz
Alumni ~
Ashley Steltenpohl
Josh Biba

Great work by everyone today...
Ashley had her own workout going...
Biba and Statz did some arm work then finished with a 1-10 of Unbroken C2B Pull Ups, rest as needed b/t UB sets...

Drake & I did the following:

Warm-Up:
3 Rnds:
20 Cal Row
20 1-Arm DB Snatch (35#/20#) (10 Lft / 10 Rt)

Snatch Complex
1 Power Snatch + 1 Squat Snatch (work to heavy set)

Quick Conditioning
30 Power Snatches (@ 70% of wt. from heaviest above set)

Liberace
12-9-6-3-6-9-12
Deadlift (225#/155#)
30 D/U AFTER each set (finish w/ D/U)

Drake ~ 135#* / 3:00 (@95#) / 7:30 (185#DL / 75 singles)
tb ~ 175# / 3:12 (@120#) / 8:16

*that was a huge PR...It was awesome!
We did some sets...he got 125 easy, but could not "get under" the 135#...more head than strength!
Then we worked more form/tech..."getting under the bar"...speed...comfortable....
3 Reps EMOM x 6min ~ 85# 1-3 / 95# 4-6...
Tried 135 again...got it!!!

TAG Team...

Bobble Head?!?!?!

That is right... Our very own OZ is going to have a bobble head of himself...
He won this award with the Raftors and will be honored at a game this summer, where everyone will be able to get a bobble head of HIM!!! Awesome...he will be remembered by youth everywhere with that head just wobbling, bobbling away!

PLUS we will have to get one for the weight room!!! What a treasure!

Today was a great partner WOD!!!

Oz & JB actually teamed up!!! It was nice to see them working together and battling each other at the same time... Seriously though, the blood does not go to the brain well enough to figure out times and work for comparisons DURING the WOD's...so they just had to push each other hard...

Danielle and I were together also...great partner push!!!

Tag Team
With a continuously running clock:
A) 15-12-9 Burpee Box-Facing Jump Overs (24"/20")
B) 12-9-6 Burpee Box-Facing Jump Overs (24"/20")
C) 9-6-3 Burpee Box-Facing Jump Overs (24"/20")
* 150m Row after every set!

Partner #1 performs all of "A", when they complete their 3rd 150m Row (after the last 9 Burpees), they "Tag"(or holler GO!) their Partner #2 to begin performing A. When Parnter #2 completes their 3rd 150m Row, Parner #1 begins to work on "B"...continue until both partners are completed.

JB & OZ ~ 26:30 (5:27-10:09-15:00-19:22-23:06-26:30)
JB ~ 5:27 / 4:41 / 3:44
Oz ~ 4:42 / 4:22 / 3:24
Witt & tb ~ 29:55 (5:18-12:23-16:25-21:54-25:04-29:55)
Witt ~ 7:05 / 5:29 / 4:51
tb ~ 5:18 / 4:02 / 3:10

GREAT WAY TO START THE DAY...Lots of POSITIVE Energy working with partners!

Turkey Week...

Here we go...
Another Thanksgiving week...

BE THANKFUL!
Eat well!
Make sure you are working hard enough to eat a lot...

Front Squat
3 x 5, across

Whip Cream
3 RFT ~
500m Row
12 Thrusters (95#/65#)
21 TTB

X-tra
3 x 25 UB C2B Pull Ups (or Max Unbroken Reps - C2B or Regular...DO WORK!)
Rest as needed b/t (2-4 minutes)

We did this in waves so the rowers were available...(JB vs. Oz for first wave...everyone else was for time)
JB ~ 1st*
Oz ~ 2nd*
Val ~ 135# / 18:??
Halbs ~ 185#(?) / 19:20
Britt ~ 21:47
tb ~ 225# / 14:20

Des ~ 
For Completion:
21-15-9
Front Squats (65#)
Burpees
Pull Ups

Unknown...

As in... I do not know what anyone in WR did today. IF anyone did anything.
Post to comments with your WOD, or (if Val was in) attach to this post...

As for me...Unknown...
Late last night I decided that a "drop-in" at Crossfit Farmland was going to happen.
Checked their times of operation and they had a 5 (too early) and 6 AM (perfect) class.
Emailed after 9pm to see if it was ok (I was going to show up anyway)...and the co-owner Kyle Kraft emailed back within 15 min saying it would be great!

No wonder the Fittest Farmhand is a great event...these guys Kory and Kyle truly care about people.
The class was filled with great people...Bill is getting back in shape after years of neglecting...Strong guy BTW!!! Another dude got 18's for the Max calorie row in 30 sec.... Give just one a try and see if you can get it...I CANNOT!!! One lady (very beginner) was keeping up and working it out all class!
Typical community...support, encouragement, positiveness...everything we hoped for.

Also saw the little STUD that was in the overalls and sombrero from the FH Games... He was with the 5am class finishing as I walked in! He said "Hi" and I said..."Hey, you are that STUD from the Farmhand Games!"
Not sure what he thought about that, but my head was still spinning at the time (me walking into a public area like a bar, gyms, etc ~ remember, I do not do so well if I am on my own!).

After a nice little warm up, we did:

5 Rnds for Completion
5 Plyo Push Ups (to bumper plates) ~ FAST/Explode on way up!
5 Dips (again, QUICK/Explosion on concentric phase)

Then:
3 x 5 Bench Press (across)

Then:
3 x Max Reps STRICT Chins

Finally:
5 Sets:
30sec MAX Calorie Row
2min REST b/t sets

tb ~
Bench @ 225#
Chins ~ 40 Total (20-8-12)
Cal ~ 72 Total (13-15-15-15-14

Oh... And as a nice little Post-WOD we did:
5 Rnds for completion (but must stay moving):
15-25 DB Push Ups (just put hands on the DB's so you have a little depth)
15 DB Hammer Curls (each arm is 15!)

ARMS were JACKED after this thing!!!

5AM Class on Rowers as We were getting Ready

Fortitude & Propane

Couple of good ones today...

Fortitude (done HERE in the past)
EMOM for 30min:
odd ~ 15 Cal Row
even ~ 15 Burpees
***Scale as needed... We actually did first 10 minutes as 10's, then went to 12's & 13's.

Halbur ~ 10's all the way thru
Hepp ~ 10's for 20 Minutes
jb ~ 10's 1-10min /  12's 11-20min /  13's 21-30min!!! 16 Burpees in last minute!!!
tb ~ 10's 1-10min / 12's 11-12min / 13's 13-30min... 15's for last minute...wow...

Propane (ish)
7 Rnds for Time:
10 Push Jerks (95#/65#)
10 Swings (70#/55#)
10-15 Burpees

Val ~ 21:02 (15 burpees)
Witt ~ 31:02 (35#KB / 10 Burpees)

Death by....

... Jacob Bertagnoli?!?!?
~ At least that was what Steven Hepp had prescribed for him...
I knew as soon as the WOD was up at CFNE, JB would be opting out of this one...even though he could have lightened it up and gone for reps...

He had his buddy Hepp in the room, so he tried to crush him...
Ball Slams, burpees & I don't know what else they were doing, but they  were sweating a bunch.

The rest of us (Val, Witt, Daliege, & I) did the Death by Power Cleans...

Death by Power Cleans
Ascending reps on the minute of Power Cleans
~ If you do not complete a minimum of 10 rounds (10 reps) then lighten the wt. and begin again...
~ If you do not complete at LEAST 10 rounds of the lighter weight, then lighten the load AGAIN and begin again...
~ The THIRD time if you do not complete 10 rounds, you are finished...
~ The GOAL is to complete as many rounds as you possibly can...If you complete the 10th round on ANY of the sets...YOU CONTINUE TO ASCEND...move on to 11, then 12, etc... Go as long as you can!!!

Weight Options
Men ~ 155#/135#/115# or 135#/115#/95#
Women ~ 105#/95#/85# or 85#/75#/65#

Dalaige ~ @135# ~ 10 Rnds + 6 Reps
Val ~ @105# ~ 10 Rnds + 8 Reps / then for fun @95# 1-3-5-7-9 completed OTM
Witt ~ @85# ~ 6 Rnds + 4 Reps / @75# ~ 7 Rnds + 4 Reps / @65# ~ 10 Rnds + 10 Reps
tb ~ @155# ~ 12 Rnds + 6 Reps

Witt gets the Worker of the Day!!! 122 TOTAL REPS!!! It was awesome watching her finish her final set and rounds... Just kept going. PLUS, She started with 85# ~ A weight that was definitely a BIG PR for her to be able to Power Clean... Her lifting, strength and endurance are coming along...She has made so much progress by just continuing to battle thru the WOD's. Great work!!!

Winter Season is Here...

Ahhh yes...

Winter season is here!
Basketball...Wrestling...Hockey (started last week)...Swimming
& POWR CLUB!!!

Back to the grind...the GOOD grind...
Seeing potential...Watching improvement...seeing kids excited about little gains...
That add up to BIG gains sooner or later!!!

WORK...

Nothing like it!

OPEN TEST
AMRAP in 20 Min:
50 Wall Balls (20#/14#)
50 Double Unders
40 Box Jumps (24"/20" ~ Games Standards)
40 TTB
30 C2B Pull Ups
30 Burpees
20 Power Cleans (145#/100#)
20 Jerks (145#/100#)
10 Snatches (145#/100#)
10 Muscle Ups

Daliege ~ Cleans Completed (260 Reps)
Kate ~ 8 Cleans (95# / K2E) (248 Reps)
Britt ~ 12 Cleans (95#) (252 Reps)
Hepp ~ Played around a bit with the exercises...
Witt ~ 7 Burpees (217 Reps)
Halbs ~ 11 Cleans (135#) (251 Reps)
Feidt ~ 6 Jerks (135#) (266 Reps)
JB ~ 5 Jerks (135#) (265 Reps)
tb ~ 8 Jerks (268 Reps)

Val (after Powr Club)  ~ Jerks Completed (95# / 20 pull ups only) (260 reps)

Saucey

Nice little mix of warm-up/workout today...
then the Saucey WOD!

Feidt & Maloney suggested we do Oz' WOD from yesterday as a warm-up...NICE!

Warm-Up ~
15-13-9
TTB
Burpees
*300m Row or 1 Lap Run b/t (or after) each round
* tb did not, jb I do not believe did, Drake set-up plates, so...Feidt & Maloney were the only ones to to the 300m Row or Run (HA...the bEAST crew are just studs that way!)

Hollandaise
AMRAP in 8min:
Ascending (x3's) Rounds of 3-6-9-12-15-18...
Power Snatch (95#/65#)
Box Jump Overs (24/20)

Oz ~ 15's + 9
Feidt ~ 15's + 3
Kate ~ 12's + 6
Drake ~ 15's + 13 (@75#)
JB ~ 12's + 6
tb ~ 15's + 13

A great little skit to brighten your day!!!

Thursday Throwdown!

Oz was in (early) and out!!! WOD complete... He did Siracha ~ A Spicy little concoction whipped up by CFNE (the ultimate programmers). No time, but I can tell you he was "quick as a cat!" We may have to call him whiskers from now on!

For the rest of us...we did a little different WOD. JB was just moving thru...seemed calm, cool and collected. I don't even think he broke a sweat! Val was not far behind either...
Witt is getting better everyday! Did a great job today...that plate push was tough...worked some different muscle groups...

Here we go...

Siracha
15-12-9
TTB
Burpees
300m Row after each round

OZ ~ Completed ...TbtG!

Warm-Up (not as easy as it sounds) ~
25 Turkish Get-Ups (each arm)
must do all 25 with one arm before going to the other

Plate Pushin'
5 RFT ~
75 D/U
60m (30m down & back) Plate Push (45#/25#)
25 Jumping Med Ball Squats* (20#/14#)
*bear hug the med ball and do jumping air squats

Witt ~ 32:55 (100 singles / 4 Rnds)
JB ~ 21:17
Halbur ~ 25:30 (125 singles)
Val ~ 23:35
tb ~ 26:58

20 Minutes of WORK...

Been a while since we have just had to work for 20 minutes straight!
AMRAP that is... Of course we have worked for 20 minutes in a WOD...yesterday, even more so...
But knowing you were just going to work for 20 minutes with an end...how much work can you get in...HEAD GAMES people...head games!!!

Get ahead in the workout or fall behind, and you are aware of everything...poeple chasing you...staying a rep or two a head...EVERT REP COUNTS...every break matters...
You feel it....where can I break, breath, or forge ahead...will they catch me, will I catch them???
All of it goes through your head...it is an awesome fight within yourself...and with each other!!!

So, here we go...

JACK
AMRAP in 20 Min:
10 Push Press (115#/80#)
10 KBS (53#/35#)
10 Box Jumps* (24"/20")
* Must JUMP (off two feet) onto the box, can step down, but NO step-ups!

JB ~ 9 Rnds + 20 reps (95#)
Oz ~ 9 Rnds + 11 reps (95#)
Daliege ~ 10 Rnds + 5 reps (95# / 35#KB)
tb ~ 10 Rnds (w/vest)

Throwback...to Saturday!

We did Saturdays...LOOOONG BEAST WOD...
Legs should feel good tomorrow...

Tikka Masala (CFNE)
3 Rnds for Time:
800m Row (or 5 Lap Run)
30 Squat Cleans (95#/65#)
30 Buprpees (suppose to be Bar-Facing)

jb ~ dnf
Kate ~ 34:20 (ran round #1)
Feidt ~ 2 Rnds??? or 3 very fast!!!
Halbur ~ 28:?? (power cleans)
Witt ~ 1 round @ 20min (65#)
tb ~ 42:01

Jake the Snake

We have done this before... HERE
It was a bit different with the weights...check your improvement!

Jake the Snake
10-9-8...3-2-1 ~ Jerk (155#/105#)
2-4-6...16-18-20 Pull Ups

For Time:
300 D/U*
Everytime you break, perform 10 GHD sit ups

Bert ~ Lighter weight...more reps...unknown time
Val ~ 21:05 (95# & band) / 50-50-50-50-50-27-Finished
Halbur ~ 21:02 (105#)
Kate ~ 32:00(??) (@95#) (reg pull ups thru 14...then banded)
Oz ~ 16:39 (115#)
tb ~ 17:17 / 6:35 (150-80-47-Finished)

Backstroke...

Warm Up ~ talking about the workout & the first round...

4 Rounds For Time:
10 Deadlift (245#/175#)
10 TTB
10 Push Press (115#/80#)
10 KBS (70#/55#)

Daleige ~ 11:45 (DL@95#/PP@95#)
Witt ~ 9:45 (DL@75# / PP@55# / KBS@35#)
Val ~ 11:23 (DL@135# / PP@65# / KBS@35#)
tb ~ 12:45

When do we start?!?!

Anytime YOU are ready!!!

Start the WOD when you are ready to go...
Give your best effort...
If you need more warm-up / Tech / Mobility ... TAKE IT.

So you start 1 minute or 10 minutes after the group/people...
Just start when you are ready to give your best!
Remember...SOME, not all of this workout secret is to push yourself as hard as you can.
While working with others CAN help you push HARDER...It can also get in the way if you are not mentally or physically ready to GO!!!

Need help with subs/alterations on exercises...ASK... need to lower a weight and not sure what to use...ASK!
The WOD's are to help YOU get better...Push YOU to your limits!

Hot Tamalé PLUS
4 RFT ~
5 Power Cleans (185#/135#) or (205#)
200m Run  (205# & Row)

Then...when you are ready...

15-10-5 Muscle Ups (Pull Ups / Dips)
30-20-10 GHD Sit Ups

Oz ~ 45.3-46.7-46.7-46.0 (5-Line Drill WU) / 9:00 (185x2rnds / 175x2rnds)
Jb ~ ???
Val ~ 7:49 (95-105-115-125) / Pull Ups & GHDSU - ??
Daliege ~ 5:15 (155#) / Pull Ups/Dips & Abmat
Witt ~ ?? (@65#) / Feet on Bar PU / L-Dips & Abmat
tb ~ 7:11 (@205/Row) / 16:52 (thought MU were going to break my thumb off!!! Almost quit)

3-in-1

Truly this was 3 wods in one... Games-Style

EAST COAST CHAMPIONSHIP ONLINE QUALIFIER
With a continuous running clock perform:
AMRAP in 5 min (0:00-5:00):
10 Bar-Facing Burpees
15 Thrusters (95#/65#)
20 C2B Pull Ups
@ the 5:00 mark... 
You have 5 Minutes (5:00-10:00) to:
Find a 5 RM of Low-Hang Snatch (w/in 5 Min)
(Low-Hang is below knees, but not touching ground)
@ the 10:00 mark...
Perform the following for time:
25 OHS (135#/95#)
75 D/U
25 Cal Row
75 D/U
25 OHS

*You get one bar and you are responsible for changing all weights!!!

OZ & jb did this... JB subbed running in for 5RM ... no known results
Kate ~ unknown...
Feidt ~ 59 Reps (1+4 thrusters) / 5RM=125# / 14:24 (@125# OHS)
Britt ~ 55 Reps (1+10 burpees) / 5RM=115#) / 15:24 (@115# OHS)
tb ~ 59 Reps (1+4 thrusters) / 5RM=155# / 11:36

Official: Thanksgiving Dinner is Scheduled

Partner Up!

Feidt & I partnered up and did some flexibility/mobility/talking...
Spartan Sprint tomorrow in Miller Park (roof is open, apparently)

Kate and Oz partnered up and did the WOD

Find a Partner, Choose a weight...

SCT Mindbender
AMRAP in 10 Minutes
Alternating Reps of:
Squat-Clean-Thruster*
*Use one bar if you are using the same weight! If you and your partner have different wts, you must wait until bar is on floor and hands are off the bar before other person can begin.

Oz (@95#) / Kate (@65#) ~ 140 Reps Total
Steady and consistent by both of them!

Training Toughness

Thursday has become a "Toughness Training" Day...Max Effort Stuff
Last week we did a timed descending round piece...HERE
today we go activities 5 times at 60 seconds a crack...straight 30 min of work!

How hard can you push yourself thru a minute worth of work???
Come on...it is 60 seconds...
Felt like the quickest 60 seconds ever...and it would never stop!

Warm Up ~ 1st Round of this beast...

EMOM for 30 Min (5 Rnds):
1st Min ~ Max Burpees
2nd Min ~ Cal on Bike
3rd Min ~ Max Abmat Sit Ups
4th Min ~ 200m Run
5th Min ~ Max Air Squats
6th Min ~ Max Cal Row

JB & Oz went together...pushed it hard, Oz got hit by a baseball in gym, the we took it to the back circle.
Val & Witt went together...
Des came in and got a few rounds in...
Dalaige & tb went together...

tb's:
Burpees ~ 14-14-14-11-12
Bike ~ 5-5-5-5-5
Abmat ~ 25-24-24-22-26
200 ~ completed none in time
Air Squats ~ 23-30-31-29-32
Row ~ 12-10-12-13-14

Triple Tuesday...

Nice 19 minute WOD sponsored by CFNE!

This one is a nice one (snuck up on you by the 3rd round each time)!

Warm-Up ~ Burgener Warm-Up (snatch style)

Oz ~ 5-Line Drill (One the 2 Min Mark x 4)

Three times a Lady

With a Running Clock:

AMRAP in 3 Min:

3 Power Snatches (135#/95#)

20 D/U (30 singles as a sub)

~ 3 Min REST ~ 

AMRAP in 4 Min:

4 Power Snatches (115#/80#)

20 D/U

~ 4 Min REST ~ 

AMRAP in 5 Min:

5 Power Snatches (95#/65#)

20 D/U

JB ~ no idea

Oz ~ 47.5/46.9/46.9/45.6 / 3+3 @ 115# / 4+1 @ 95# / 5+3 @ 65#

Val ~ (C&J subbed) 4 / 4+5 / 5+5

Daliege ~ (C&J subbed) 4+3 @ 115# / 5+4 @ 95# / 8+5 @ 65#

tb ~ 4+3 / 5+14 / 7

Des & Witt = Yoga!!!

tb & val with a Ca$h-Out of 50 Burpees..... or 30 for val

It's Monday!

Another Monday...another week to get better!
At the end of this week, Feidt and I (along w/ Drake) will be running the Spartan Sprint Race @ Miller Park

What does that mean...nothing really except I will not be doing Friday's WOD!
Maybe a little mobility on Friday, but that will be about it...

For today...we had a newbie in... Dominique Witter...
Yep...little sister of Danielle W.
Both did a great job working thru the WOD!!!

Lipstick on a Pig (CFNE)
For Time:
1000m Row...immediatly followed by:
6 Rnds:
9 Front Squats (155#/105#)
9 C2B
9 KB Swings (70#/55#)

Dom ~ 27:38 (45# FS / Mod PU / 35# KB)
Witt ~ 25:55 (45# FS / Feet on Bar / 35# KB)
Britt ~ 18:45 (6 Rnds @95# FS then the 1000m Row)
Malo ~ 21:00 (65# FS / Band / 55# KB)
Des ~ 1000m Row + 3 Rnds for Completion (modified)
tb ~ 28:15 (w/20# vest...but that was not slowing me down...just felt S-L-O-W)

Backtrack for Backspin

Monday some of the crew did this little doozy...Backspin.

So today, we decided to give it a go...

Backspin
For Time:
750m Row
150 D/U
1 Mile Run
150 D/U
750m Row

Val ~ 24:38
tb ~ 21:40 (+20# Vest)

Double Trouble

Warm-Up ~ Breathing and getting equipment ready

Swinging Balls
3 RFT:
25 Wall Ball
25 KB Swings

WORK-IT
For Max Work/Effort:
6 Min of Max Calorie Row
5 Min of Burpee Box Jump Overs (20")
4 Minutes of Bike (kCal or Dist)
3 Min of Snatch (135#/95#)
2 Min of Max D/U
1 Min of Max Air Squats

Witt ~ 11:17 (14/35) / 61-18-1.2mi-20(@45#)-76(sing)-15
Daliege ~ 6:32 (20/55) / 102-30-46-22(@95#)-85-30
Val ~ 6:48 (14/35) / 84-25-1.3mi-N/A-78-25
tb ~ 10:22 (30/70) / 103-48-46-16(@135#)-101-41

MARK YOUR CALENDARS!!!

(esp. if you are not a Deer Hunter...)

Sat. Nov. 22nd (opening Deer Hunting Day) ~ AM
1st Annual ANYthing ONCE Event
Galloping Gobbler / Hustling Hens / Jogging Jake / Trotting Tom
It will have a name sooner or later!!!

1000m Run?!?!

Had a choice on 1K Row or Run...
All chose the run...

Warm Up  ~
Oz = 4 x 5-Line Drill (E2MO2M)
tb = 6 x 1 Lap (EMOM) / 20 Pull Ups / 30 Push Ups

For Time:
1000m Run
40 Pull Ups
30 Thrusters (95#/65#)
20 Lateral Bar Burpees

* = 10 Front Squats (95#) added by Bertag & Oz

Oz ~ 15:40*
Bertag ~ 14:15*
Val ~ 18:18
Daleige ~ 14:30 (@65#)
tb ~ 14:10

Backspin +

A little something for everyone today...

Backspin (CFNE Sunday WOD)
750m Row
150 D/U
1 Mile Run
150 D/U
750m Row

Kate ~
Feidt ~
Oz ~ 21:25 / then EMOM...ascending PC, 3-6-9...11 of the 12 set @ 135#)

Feels Like Fall
For Time:
7-6-5-4-3-2-1 Muscle Ups
14-12-10-8-6-4-2 Burpee Box Jumps (24"/20")

Pesto
AMRAP in 8min:
3, 6, 9, 12...climb by 3's until time runs out
Power Clean (135#/95#)
Calorie Row

Witt ~ 16:00 / then worked on Banded Pull Ups
tb ~ 17:05 / 3-6-9-12-15...1 PC (91 Total "Reps")

An AnythingOnce Thanksgiving

When: Saturday November 22

Start the Morning with an AM Turkey Trot Challenge

End the Afternoon with a gathering of Good Food & Great People

Plan on It.  Details to Come.

AOFamily

The people in your life who want you in theirs;

the ones who accept you the way you are.

The ones who would do anything to make you smile

and who love you no matter what.

Triple Shot (CFNE)

Warm-Up ~
the ride up in the car...

Triple Shot (CFNE)
With a Partner (one works while the other rests)
For Time Complete:
40-30-20-10
Power Snatch (95#/65#) [val~ C&J]
Box Jump Overs (24"/20")
then...
40-30-20-10
OHS (95#/60#)
TTB
then...
40-30-20-10
Wall Ball (20#/14#)
Burpees

Val & tb ~ 29:09

Val carried us on this one...I guarantee she did more than 50 total reps of every exercise (each exercise was 100 total reps) of everything except the TTB! The only strength I had on her was TTB...shesh! Great partner WOD!!! I almost puked on the Wall Balls on the 30 or 20 set (can't even remember)...but I had to get going and I knew I could not get as many as Val needed me to, but I had to get a few more...my stomach was in a knot and I just tried to get 2-3 more so I didn't disgrace myself...dropped the ball and Val finished while I held down pukie!!!

Whoopie

From CFNE...

Feidt had a nice warm-up... D/U and more
I had to be a bit quicker to get going with him...400m Run & Burgener Clean Progression w/ Bar

Whoopie Pie
10-8-6-4-2
Clean & Jerk (135#/95#
2 Rnds of Cindy after every Round!

Feidt ~ 13:51
tb ~ 13:49

A few facts...if you are considering this one!
Push Ups are the worst...why are these so tough in workouts?!?! You would think that 10 reps would just be easy.
Actually, the second round of push ups were easier than the first round...weird! BUT, still tough. I think push ups were the thing that slowed me down the most...

Drop-down on C&J after the first 5 reps...Feidt made the first round of 10 straight...
No drops! He is a bEAST Stud...Impressive!

We missed Oz...this would have been right up his alley!!!

Strength!

Warm-Up with some Snatchy movements...
Burgener Warm-Up & then...
Snatch-Grip Push Press (Behind neck)
Snatch-Grip Push Jerk (Bhnd neck)
Snatch Balance
High-Hang Squat Snatch

Lambada (CFNE)
For Time:
15 Power Snatch (95#/65#)
100 D/U
12 Power Snatch (115#/80#)
100 D/U
9 Power Snatch (135#/95#)
100 D/U
6 Power Snatch (155#/105#)

Witt ~ (45/55/65/75 & 200 singles) ~ 24:12...awesome work by D!
Oz ~ 14:28 (@ 95-105-115-125)
tb ~ 13:50

Slow Cooker...

Coming off the LOOONG workout we are onto a slower-moving, technique emphasizing WOD...

Oz performed this WOD:
5-Line Drills (4 Rnds ~ E2MO2M):
49-47-49-47

GOAT Work
EMOM x 20:
odd = Squat Snatch (95# 1-5, 85# 6-10)
even = 5 x TTB

CFNE Comp Train:
5 SLOW Rnds for Tech/Form:
3 HSPU
6 Strict TTB
12 Squats (Squat Therapy Style...find a wall!)
1 Lap (130-50m Run)

EMOM x 20 Min*:
odd = 10-15 Ring Dips (Bar Dips)
even = 150m Run

tb ~ SLOW Rnds completed (strict HSPU) / EMOM completed
Dips = 15/12+3/6+4+4/5+5+5/5+4+3/5+4+3/6+4/6+4/6+5/4+4+4+3 for 129 total Ring Dips

Daliege came in and got 3K row + 30 Burpee Pull Ups

A LOOOONG WOD...

Doesn't happen that often, and when it does it is usually on a Saturday...

BUT...

It came up today...

A long-type WOD... Warm-up in the first 5 minutes of your workout...

We had a variety of WOD's going for the variations (as people had work to get to, and things to do!)

THE WOD (for 10.13.14)
3 Rnds For Time:
3000m Row
30 Burpee Pull Ups

(2 Rnds ~ 1K Row + 30 Burpee Pull Ups)
Oz & Feidt (for completion)

50-40-30-20-10
Jump Rope ~ Singles
Abmat Sit Ups
Push Ups
Witt ~ 26ish Minutes

Kate ~ 62 min (2mi Run/30 Pull Ups/30 Burpees + 3K Row/30/30 + 1mi Run/1.5K Row)
tb ~ 56:52 (3K rows of 11:41/11:54/12:14)

Good ol' Friday....

Feels like a good old friday...
Lot's back in the room...even though we were on different WOD's (some)...

Warm-Up
Mini Leg Blaster
25 Pull Ups
Mini Leg Blaster
50 Push Ups
Mini Leg Blaster

Clean Complex (EMOM x 9)
Clean-Grip DL (pause @ knees) + Hang Squat Clean + Squat Clean
(increase wt every 3 rnds)

3 Rnds For Time:
500m Row
30 Box Jumps (24/20)
20 Push Press (115#/80#)

Feidt ~ 15:02 (Rx)
Oz ~ 14:49 (95#)
tb ~ 135-155-175 / 14:38 (Rx)

Kate & Val did yesterdays WOD...21-15-9 PC & Burps
Kate ~ 8:15.01
Val ~ 8:15.00 (Winner)
Then they had to do 1000m Row competititon...Kate won that!

Des (Mama) was in working some D/U and teaching the kid how to coordinate with her!

First's

FIRST TIME...
...with "heavy" (relatively speaking) weights for tb after the back blow-out.
And you know what ~ I could still feel the back...a little bit sketchy all the way thru! Toned it down (speed-wise) and made sure I was concentrating on form (at least every OTHER rep).
OR that was the excuse for being so slow....

...for OZ over 200# at Power Clean!!!
HUGE PR for him!!!
Battled thru his negative thoughts...doubt...fear...anxiety...disbelief...
Worked some form, muscle memory, speed at lighter weights...
...then...CONQUERED!!!
Literally... HE CRUSHED IT!!!  Great work...Big PR...should be proud!!!

So...
Warm Up
50m Bear Crawl
50m Crab Walk
25 Pull Ups (need a name)
50 Push Ups
Leg Blaster

For Time:
21-15-9
Power Clean (155#/105#)
Bar-Facing Burpees

Oz ~ PR @ Power Clean 205#!!! had to go...
Witt ~ 12:24 (@55#)
Britt ~ 12:16 (135#)
tb ~ 10:58

Wednesday Reflection

Aristotle:  'We are what we repeatedly do.  Excellence, therefore is not an act but a habit'

Relate that to life:
You will never change your life, until you change something you do daily.  The secrets of success are found in your daily-routine.  Motivation is what will get you started, habit is what keeps you going.

Organized Chaos

Seems like that is what this AM was...
Everyone is on a different time schedule this year... Many have AM duties or school starting earlier, needing to be there, or just wanting to get going earlier than 6:15...

MOST WOD's can be completed if we get started at 6:15-:20...but everyone needs to be ready!
Hurried is a problem, but stalling is also a problem...
Talking about the WOD (so you know what you are doing) and making sure you are using appropriate weights is important!

Everyone could be doing more (our warm-up is your WOD) for a warm-up if we want to do the WOD together...

Or we can start like this...everyone all over, starting at different times... It really makes no difference.
It was good to see everyone working out, at different stages...pushing the limits regardless of what/where they were at!

Today we had Kate out on the track w/ wall balls and in for some pull up work and other things...
Oz going to start a PC/Burpee WOD (we will do on Thursday)...then getting Annie'ish in
JB getting everyone going...
Witt & Val came in and got set up...
Daliege came in and completed both before AM Duty

Warm Up
25 Pull Ups
50 Push Ups
Leg Blaster

GET UP & HEAVY
3 RFT
10 DB Push Press (70#/50#) yea, right!!!!
10 Box Jumps (40"30") ... ok, we'll give it a try

ANNIE'ish
100-80-60-40-20 ~ D/U
25-20-15-10-5 GHD Sit Ups
~ Singles & Abmat are the alternates here!

Val ~ 4:25 (15#/24") / 12:23 (abmat)
Witt ~ 4:07 (15#/20" step ups) / 9:43 (Singles & Abmat)
Oz ~ XX / ??? (D/U & Abmat)
JB ~ tried 70# DB and hurt his neck..."I'm not lifting again!"
Britt ~ 7:10 (50# & DID the 40" BJ!)
Daliege ~ ??? (45# & 24") / ??? ~ He did complete both, I believe!
tb ~ 6:53 (60# & 40") / 9:57 Rx

Back @ It...

Here we go...back at a "regular" WOD.

CFNE had Cham Cham come up for them today...
Seemed like a good day to get started on...
Half Bwt (C2B) and Half Wts (Thrusters)...

Warm-Up
25 Pull Ups (5 Strict C2B+5 Kipping C2B+5 Strict PU+5 Kipping PU...+...5 Strict Chins)
50 Push Ups (15 Rev. Grip+15 HR Push Ups...+...10 Lft+10 Rt w/ opp hand high)
Leg Blaster

Cham Cham
For Time:
30-20-10-5
C2B Pull Ups
Thruster (95#/65#)

Feidt ~ 13:51 (Started w/ Thrusters)
Oz ~ 12:58 (Started w/ Thrusters)
Witt ~ 17:12 (mod PU / 45# Thrusters)
tb ~ 13:58

Friday Squats...Again?!?!?!

Kate picked it from 'da Hopper...

Imagine all the WOD's she could have picked...
AND she grabbed THIS one!

Murphish
For Time
100 Air Squats
Then, partition any way you like:
-100 Pull Ups
-200 Push Ups
-300 Air Squats
Then, finish with:
100 Lungesteps
*if you have a 20# vest wear it
(or if you are Maloney...use a 25# Plate for the Squats & Lunges)

Kate (25# Plate for Air Squats & Lunges) ~ 42:33
Feidt (20# Vest) ~ 32:15 (needed 100 Lungesteps to complete, but had to go! HE WAS KILLING IT)
tb (20# Vest) ~ 43:13

My estimated time for Feidt (the Machine) would be 35:56...he would have definitely completed 100 lungesteps in under 4 minutes!

αΩWR

Warm-Up ~
2 Minutes of Run/Jump Rope/Move (you choose)
Pull Ups
Push Ups
Leg Blaster

AB Master
For Time:
25 Toes to Bar (alt ~ K2E)
800m Run
50 GHD Sit Ups (alt ~ Pike Sit Ups)
400m Run
75 Knees to Elbows (alt ~ supine TTB/K2E...leg lift style while holding bar)
200m Run
100 Abmat Sit Ups

Des ~ Worked the abs a bit
Oz ~ Did some snatch stuff then worked the abs & ran a bit...
Witt ~ 31:14 (alt version)
tb ~ 26:35

Oz is out to BB Clinic tonight and tomorrow! Fun times... Getting ready for the season..

UH-OH...

Todays WOD was a bit overboard...

JB and Oz were doing CFNE...

Heather
800m Run, followed by:
5 rnds of:
12 C2B
9 Squat Snatch (95#)
6 HSPU
Followed by:
800m Run
20 Burpees

El Tigré ~ time Unknown, but complete...
Oz ~ ??? had to go...

The Bodyweight WOD = BURPEES...Uh-oh, that does not sound good...

Warm-Up
800m Run
30 Pull Ups (5 Strict C2B + 5 Kipping C2B + 5 Strict + 5 Kipping / 5 Strict Chins / 5 Strict Chins)
50 Push Ups (15 Rev. Grip + 15 HR / 10 Rt Hand Up + 10 Lft Hand Up)
Leg Blaster

Buck Furpees
For Time:
150 Burpees*
*wt vest if you have one

Witt ~ 27:37
tb ~ 18:04 (20# vest)

Back in the Saddle...

Back at it...
No rest for the wicked...
Get back on that horse and ride it...

HERE we go...
HOPPER WOD (from some unused WOD's in the past weeks)

Warm-Up ~ 800m Run + Mobility

Double Up
5 RFT:
10 Pull Ups
20 Push Ups
30 Air Squats
10 Pull Ups
20 Push Ups
30 Air Squats
100 D/U

Witt ~ 45:28 (100 Singles)
Feidt ~ 26:56 (3 Rnds)
Malo ~ 33:00 (3 Rnds + 3 PC added each rnd)
Oz ~ 3 Rnds (I think) Time unknown...
tb ~ 39:19 (6:11-7:49-8:06-9:01-8:12)

Believe it or not...SQUATS were not the worst thing in this WOD... It was still the Push Ups!!!
Warm-Up for the next couple of weeks is going to be:
30 Pull Ups (5 C2B Strict+5 C2B Kipping+5 Strict Chins+5 Kip Chins+10 varied)
Push Up Primer (15 Rev. Grip + 15 HR + 10 Lft + 10 Rt)
Leg Blaster (20 A.S. + 20 Lunges + 20 Jump Lunges + 10 Jumping A.S.)

QUADS still feeling it?!?!?

5 Minutes EACH LEG!!!

DO IT!!!

How are those Legs?

Well... 

How do you feel today?

Bet those legs feel great!

Quadzilla

Professional Development done right!

AOWR started this out right... With a great WOD together.  The JV VB girls were there as well.  This was awesome!

Quadzilla
5RFT
100 Air Squats*
20 Lungesteps
35 HR Push Ups
*med ball or boxes must b used for depth
**Penalty for breaking in ur 100 air squats is ascending med ball burpees
Modified = 60 AirSquats - 20 LungeSteps - 20 Push Ups

Britt - 33:10
Oz - 29:50
Feidt - 28:50
Maloney - 28:00 (to much talking)
Val - 36:42 (sit ups subbed for push ups)
Brooke - ?? (60-20-20)
Witt - 27:27 (60-20-20)
Desi - for completion (5 rnds 20 wall ball, 20 lunge, 10 pudh ups,10 sit ups)
tb - 29:52

The VB girls did the modified version. They killed it! Great attitude & effort

Playing w/ Push Ups

Yesterday...Ran w/ 6th & 7th hour
5 x 400m Run w/ 10 HR Push Ups after each run (E4Mo4M)
6th ~ 1:20/1:23/1:27/1:28/1:30
7th ~ 1:33/1:30/1:33/1:34/1:31

Hamstring feels like a banjo string today...Need some massage/therapy/roll on the thing!

Today...
OZ was playin' with OH work...Squat Snatch (and some Box Jumps)
Close to EMOM (I think)
3 Squat Snatch
5 Box Jumps (28")

65-70-75-80-85-90-95-100
THEN... 1 REP Sqt Snatch @ 115#-5 BJ / 125#-5 BJ / 135#-5 BJ / 140#-5 BJ
140# is a PR for the Great and Powerful OZ
Congrats!!!

Playing w/ Push Ups
1 Lap Run
20 HR Push Ups
5 Burpees
15 Clapper Push Ups
5 Burpees
10 Chest Slap Push Ups
5 Burpees
5 Fingertip Push Ups
1 Lap Run
15 HR Push Ups
5 Burpees
10 Clapper Push Ups
5 Burpees
10 Chest Slap Push Ups
5 Burpees
5 Fingertip Push Ups
1 Lap Run
10 HR Push Ups
5 Burpees
10 Clapper Push Ups
5 Burpees
10 Chest Slap Push Ups
5 Burpees
5 Fingertip Push Ups

Witt ~ 22:09 (mod to 3 Burpees & Chair Dips, Push Ups, Green Box, Blu Box)
Dailaige ~ 21:00
tb ~ 15:48

OK GANG ~ Tomorrow... WE ARE ALL BODY WEIGHT BEASTS!!!

Be here ready to go @ 6:15... If you need an extra Warm-Up...get here a bit early... 

We will go no later than 6:20... This is 5 Rnds of some TOUGH STUFF...

There will be Air Squats, Push Ups, Lunges...Pull Ups are yet unknown...

That is it! 

ITS REALLY THAT SIMPLE!!!

Dig Deep...

Made up WOD's always make you dig deep.
Nothing is what it seems...always looks easy on paper.

JB & Oz began with some running and gassers...

25-50-100 ladder
3 x Gassers (Rest 1 Min b/t)
100  yd Sprint

Choices:

For Time:
10-9-8...3-2-1
Front Squat
Pull Ups

Oz ~ 8:56

10-20-30-20-10
Burpees
Pull Ups
Ball Slams (40#/30#)
Abmat Sit Ups

El Tigré ~ made it thru the round of 30...had to go...
Witt ~ 32:35 (16# Ball)
Dalaige ~  29:00 (20# Ball)
tb ~ 27:34

TbtG

Terrible 25

Rather than the Filthy 50...

JB & Oz began with Running 4 x 400m E3MO3M...

Fantastic by them...JB recalled
1st was about 1:30
2nd & 3rd were 1:19 or so
4th was 1:20 ish...
~ OUTSTANDING WORK by these two!!!

Witter and I had a "50's" workout planned with some Burpees, D/U, Lungewalks, more Burpees and LOTS of Sit Ups in between...So when these other two decided to HALF the Filthy Fifty, it seemed fitting to join in!!!

Ah yes...once again... All for ONE and ONE for ALL!!!

Terrible 25
25 of Each For Time:
Box Jumps (24/20) games standard
Jumping Pull Ups
KB Swings (35#/25#)
Lungewalk Steps (R=1, L=2, R=3, etc)
Knees to Elbows
Push Press (45#/35#)
Hip Extension
Wall Ball (20/14)
Burpees
Double Unders

Oz ~ 10:10
El Tigré ~ 12:48
Witt ~ 18:48
Britt ~ 14:00
tb ~ 13:48 / 2nd time thru in 30:44

TbtG

F & U

More WOD's than you know....

Friday and U get better...

El Tigré was on a mission (or jog) this AM... have no idea what he did outside of run...how far, how long anything else...it is a mystery!

OZ has a 5K tomorrow so he took it light... I think he got the 100 Push Ups Challenge done, saw some Clean work being done!!!

bEAST Crew did the 100 Push Up Challenge with Oz, then BATTLED this WOD out b/t the two of them

800m Run
30 OH Lungewalk Steps (45/25)
2K Row
30 OH Lungewalk Steps
800m Run

Kate ~ 19:06
Feidt ~ 19:31

Finally... the Body Weight Beast WOD of the day:

F&U
For Time:
30 Jumping Air Squats
Then...
30-20-10 of:
~ DB/KB Front Squats (sort of) (35#/20#)
~ DB/KB Alternate Lunge-Thruster
~ DB/KB Alternate Strict Shoulder Press
Then...
30 Hand Release Push Ups

*there is a 3 Burpee Penalty everytime you put down the KB/DB!
Alt = Rt is 1, Lft is 2, Rt is 3, left is 4...
Lunge Thruster = Step forward with Right Foot as you step up with your left foot, Right Arm thrusts the DB above head

Shoulders were on FIRE!!! I have to admit...the KB Front Squats had the KB's resting on shoulders...kept elbows up like a FS, but it was suspect at best!
Broke for Burpees 5 Times...

tb ~ 19:54

Double Duty...

Thursdays are El Tigré 's Day off!!! We are left with no enterainment or anyone to push us to get going! Oz HAS to get going as he has to be at school a bit earlier now! So he was off & running (not really running cause that IS always an option) by the time Britt and I got in...

Oz even wrote down his workout and time! That is fantastic! Now he can check back and look at his improvement a year from now!

Two different WOD's ... SAME GREAT EFFORT BY BOTH!!!

OZmosis 15 Min AMRAP:
10 TTB
15 Burpees
40 D/U

Oz ~ 4 Rnds + 36 D/U (finished the 5 rnds in 15:04)
It is never easy performing by yourself...Oz is a tough guy and did a great job!!!

BWT BEAST WOD
Warm-Up:
50 Lungewalk Steps
3-4 x 20sec Handstand Hamstring Stretch

ROW & BURPS
3 Rnds (For individual Time):
500m Row
20 Burpees
1:1 REST (meaning REST Time = Work Time)

Britt ~ 3:10 / 3:08 / 3:06
Dalaige ~ Went after Britt...missed some times but was about 3min for each rnd
tb ~ 3:01 / 2:51 / 2:58 (rnd #2 & 3 were both 20 Burpees in a row...no walk downs)

NOW Friends...
HERE is an additional Physical Challenge for you each week!!!
E ~ Lunch Break is a perfect time
bEAST Crew ~ I am sure you can do this with a class or two ;-)
Oz ~ Warm-up or with a class
El Tigré ~ Oh wait, you never read this stuff anyways!!!
Val ~ Saw the VB team already did it...AWESOME...
Post your results to comments if you do this...The students that will start to use this site will appreciate seeing some of their teachers & coaches doing this stuff!!!

Two's Day

Meaning two workouts today...
Some days there have been 3-4 different WOD's but now we are at the point of the two-some.

Your choice Bodyweight Beast Mode or CFNE...

CFNE
Death by Power Clean (155#)
On the first minute perform 1 PC, on the second perform 2 PC's, continue until 12min is up... If you fail to compelte the 12 Minutes, Lower the wt to 135# and start over at 1...make it to 12, If you fail to complete, lower to 95# and start over...

Jacob ~ 9 (@ 155#) then stretched...
Oz ~ 8 (@155#) / 6 (@135#)...after 6 he had to get going...thinks he could have made it to 12!

BWT WOD
For Time:
21-18-15-12-9-6-3
TTB
Push Ups
Lungewalks
w/ 200m Run after each Rnd

Witt ~ 29:55
Des ~ 21-15-9 for completion
Val ~ 27:29
Britt ~ 21:25
tb ~ 20:35

Maybe you want to try a Weekly Physical Challenge???
Well, compete/compare yourself to some LHS PE student by going HERE!!!

Da Hopper...

Once again folks...
we took to the HOPPER!!!
Witt is going to be sick of picking WOD's pretty soon.
Due to Biolo's indecisiveness on a WOD for the day (usually comes up with 2-3) we have to resort to the HOPPER, and Witt has been the "picker" for these things.

Today we had some choices...I will not bore you with details of all three (they will be back in the HOPPER this week!!!)...
What popped up????

A bit of Running...with Angie!!!

For Time:
100 Pull Ups
400m Run
100 Push Ups
800m Run
100 Sit Ups (your choice)
400m Run
100 Air Squats

Witt ~ 42:33 (abmat sit ups)
tb ~ 33:43 (4-cnt Flutterkicks)

The bEAST Crew and Friends (similar to the Justice League)

DID THIS:
For Time:
30 C2B
400m Run
15 OHS (135#/95#)
800m Run
15 OHS
400m Run
30 C2B

No times written down whatsoever! Started the clock for them, took the time and typed this up...
Trying to stay on top of AOWR (keeping us together, informed, entertained)
Thanks a lot...some super heroes you are!!!

Maybe the bEAST Crew & Friends is a bit more like this crew...