Coach McDonald got his #300 win last night vs. Mosinee (no slouch).
It has been awesome to witness two GREAT Coaches reach this milestone in their careers...
Coach Witter (last year up in Wausau) & now Coach McDonald!!!
Memorable Quote of the night:
"I never thought I would be around any coach winning 300 games & now I have seen and been a part of TWO of them!" ~ Val Tonn
Today (1.31.14)
John Egge joined the ANYthing Once crew for a WOD!
Not the easiest day to "jump in"...but is ANY day an easy day to jump into Crossfit?!?!?
Warm Up ~ 400m Run +
Moonrise Kingdom
4 RFT ~
12 C2B
9 Deads (185#/135#)
6 Hang Power Cleans (185#/135#)
3 Shoulder to Overhead (185#/135#)
* Same wt. for all three...let your weakness be your limiting factor, push yourself to an uncomfortable (but safe) weight.
sKILLs
30 STRICT C2B Pull Ups (for completion)
(or Deadhang Pull Ups / OR STRICT C2B with a band)
The goal is to work the pull ups w/o kipping (strength)
*cannot perform more than 6 pull ups in a set (minute)
JB ~ on his own...no strength for him!
Egge ~ 12:50 (95# rnd 1 / 115# 2, 3, 4) / pull ups completed
Oz ~ 10:04 (@135#) / pull ups completed
Val ~ 13:23 (135#) / pull ups completed
Feidt ~ 10:44 (@165#) / pull ups completed
tb ~ 11:08 (185#) / 6-5-5-3-2-3-2-2-2
PM-
Syd ~ 8:26 @ 135#
Just so everyone knows just WHO was working out with us this AM!!!
John EggeMr. Hockey (2001) / this is the Award for State Player of the Year BTW
Only winner EVER from Wisconsin Rapids
2 x All-State Hockey Player for WR
2-3 x All-Conference Hockey Player from WR
Played College Hockey at St. Olaf (I think)...that means he is real good!
below is a clip of what he can do...he showed this stuff to P. Kane ;-)
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