Got 7 Minutes

Well... The African gang is gone! Glaicier Nat'l Park pair has left! Syd is working himself back into shape and Feidt is performing camping WOD's.

Now is a good time for some recovery/rest/healing... My wrist has been killing me, and it is time to take a break... Not going to follow any real programing for the next week or two...

#AOWR Summertime Challenge plus anything else that seems like it would be good to do!

Today...
50 Burpees in a row for warm-up

AMRAP in 7 Minutes:
20 D/U
10 Pull Ups

Hepp ~ (just did 2min of Max Pull Ups, BTW) ~ not sure on rounds
Ali Hepp ~ worked hard for the 7 min...did not count
tb ~ 8 Rnds + 24 Reps

TEAM WOD...

Started the day out with a nice TEAM WOD with the boys in the Wt. Room... Great effort & intensity!

Then it was our turn...

Spy vs. Spy

For Time:

30 Bar-Over Burpees

400m Run

15 Power Snatch (115# / 80#)

800m Run

15 Power Snatch

400m Run

30 Bar-Over Burpees

SimO ~ 16:34 (@95#)

Val ~ 17:43 (@65#)

Hepp ~ 18:54 (@95#)

Feidt ~ 17:13 (@115#)

tb ~ 18:08 (@135#)

Enjoy your 50 HSPU or whatever variation you desire!!!

Time Flyes!!!

Ever notice how time just flies by...
when you are working together...
when you are working hard and in the moment...
when you are having fun...
when you are focused...
on your rest time in Tabata...

Today, time was flying...

AMRAP in 20 min:
Team of 2:
15 Wall Ball
15 Box Jumps
15 Cal on Rower
One full set per partner, then switch...

Britt (on his own) ~ Started a round every 3 minutes on the minute... did 8 Rnds in 23:14 (i think)

tb & Hepp ~ 10 full Rounds in 21:21 (our goal was 5 rnds each for time)

100 Pistols or 200 Lungewalks...Get it done!!!

BEEP-BEEP

This is called the BEEP Test for a reason...

When you are finished you say, "What the "BEEP" was that all about?!?!?

The Bergeron "BEEP" Test
EMOM for as long as you can go:
7 Thrusters (75#/55#)
7 Pull Ups
7 Burpees

300 Air Squats

Feidt ~ 2rnds + 20 reps / 6 Rnds of 5 Reps
Syd ~ 2rnds + ?? / 3 Rnds of 5 reps
SimO ~ 2rnds + 14 / ???
Hepp ~ 1rnd + 20 reps / then some sets of 5, 4 & 3's
Val ~ 2rnds + 19 reps / 3 x 5, 4, 3, 2 (2min rest btwn)
tb ~ 4rnds + 19 reps / no extra... finishing 300 Air Squats

Charlie Brown

From CFNE...

Warm Up ~
Get those Burpees Started...
(self-test ~ AMRAP in 60sec)

Back Squat ~ 5 x 7, across

Charlie Brown
3 RFT ~
15 OHS (135#/95#)
30 Abmat Sit Ups
45 KB Swings (55/35)

Feidt ~ 16:45 (@125#)
Britt ~ 17:44 (@95#)
SimO ~ 13:40 (@95#)
Syd ~ For Completion
Hepp ~ For Completion
Val ~ 135# / 12:59 (65#)
tb ~ 255# (3sets) / 13:56 (s.t. = 28 Burpees in 60 sec)

GET THOSE BURPEES IN!!!

Double It on Sunday!!!

Ok friends! Here is how this whole AOWR Summertime Challenge works...

You need to work to get the exercises and reps in during the day they are suppose to be performed.
Sometimes we forget, sometimes life gets in the way, there are always excuses for not being able to do something...BUT...This year we have a built in day for all you excuse makers (myself included).

Sunday...All you need to do is double-up the reps of any/all of the exercises that you missed thru the course of the week and get it done! Then you are all caught up! It is that easy!

If you have done everything you are suppose to during the week...then ENJOY Sunday! It is your well deserved break/rest/recovery day!!!

Example... I was going shopping in Wausau with my wife on Saturday. Knowing I needed 100 Pull Ups, we made a brief stop at LHS... Jumped on the Black Bars and ripped off 60 pull ups (not in a row)...before I got the look of "let's get going". With the intention of getting more in thru the day.  Well, you know how that goes... Got home and went to let Ozzie out and forgot completely about doing more pull ups, otherwise I would have hit Tonn's basement (pull up bar somewhere)! Got home and found a tree branch and got 10 more in, then thought the branch was going to break, so I stopped.  NOW, I still owe 30 Pull Ups...Oh well, I will do 60 on Sunday!

As Ethan put it... Just don't skip Tuesday, cause 600 squats would be a pain!

Sooooooooooo..... Get what you can in! Scale as you need to any exercise or reps that you need. Always pushing yourself to be better! Make up anything you miss on Sundays!!!

ENJOY...I have to go do 60 Pull Ups!

Friday...Funday!!!

Ethan took off of work...
Feidt is back from Vegas...baby!!!
Hepp got two workouts in...one with the kids & one with AOWR

AOWR Summertime Challenge
for Today (Friday) = 50 Handstand Push Ups (scale as needed &/or be creative if you do not have a HSPU...Just try to be "pressing" over your head / inverted in some way...you'll get there)

Tomorrow (Saturday) = 100 Pull Ups (pull up on ANYthing...again...BE CREATIVE! You are accountable to yourself. WE want to hear/know the stories... @ park, in a tree, on a dock in the water, etc...there are plenty of places to "pull up" to...Find them!!!

Warm-Up ~ 
EMOM for 10min ~ 1/2 Gasser (For those that do not know what that is...sprint 50yds down & back)
* goal is to sprint and get as much rest as possible...not jog

FROGGER
21-15-9 For Time:
Deadlift (275#/185#)
Box Jumps (30/24)

Core/Pillar Work
3 Rnds NOT for Time...For Quality!
40 GHD Sit Ups
30 Back Extensions
20 Hip Extensions
10 Hip & Back Extensions

Need help on explanations of what Back, Hip and Hip-Back Extensions

Herman ~ 6:00 (@145#)
Mikel ~ 6:05 (@145#)
Val ~ 6:57 Rx
Ethan ~ 10:38 / completed
Feidt ~ FAST / Completed (Vegas was good to him!)
Hepp ~ Done (Hex Bar) + He did the below "Kids WOD" First!!! Impressive...
tb ~ 9:18 Rx & "Jumped" for the BJ / Completed


Kids Routine today was Partner (IGYG format / One person working at a time)
15 Min AMRAP of Ascending Reps:
Box Jump Overs
Push Press (75#/45#)
Wall Ball
Burpees
Round #1 = 1 Rep of each, then Round #2 is 2 Reps, Round #3 is 3 reps...etc
BOTH Partners MUST complete all exercised in the round before moving on to the next round...
ONLY ONE person can be working out at a time!
One person can do the entire round then the other, or they can switch by exercise, or every two, etc (be creative & manage your rest time well)

Mumbles...

#AOWR summertime challenge is 100 Pistols (scale however you need to...squat to boxes or a chair, holding on to something, rolling...just focus on that one leg!!) IF you really are nervous about pistols...200 Lungesteps will suffice (for now).
Here are a couple of places to watch some progressions:
Here ... Here... OR HERE---> GymnasticsWOD (Coach Carl Paoli is to BWT work what Kelly Starett is to Mobility/Flexibility! THE BEST in their field! They make it understandable, easy and fun!

Warm-Up ~ work up to pistols and loosten the shoulders...work up a sweat!

Shlitz (CFNE)
4 RFT ~
400m Run
4 Muscle Ups (bar)
40 D/U

Strength
7 x 5 Front Squat, across

Press
3 x 20 Close-Grip Bench Press

EARLY CREW
SimO ~ 18:00 (16 Pull Ups for MU)
Britt ~ 16:45
Des ~ 21:08 (16 Pull Ups for MU)

Val ~ 17:35 (6-8-10-12 Pull Ups) / 95-115-135-135 /
tb ~ 12:50 (bar MU) / 205# all sets / 135# all sets

Like listening to tb trying to explain the WOD in the AM!!!

Mumbles...

R & R

Rest &
Recovery

Rest is a complete a day off... Recovery is low-impact work (mobility, flexibility, stretching, form work, etc) but doing a little something...

Do we ever rest?!?!?

NO... Wednesday AOWR Summertime Challenge is 200 Hand Release Push Ups!

Get it done...

Syd is Sore...

Well...well...gang...

It is day #2 of the Summertime Challenge...
That means 300 Air Squats today...work them in anyway you can!!!

ALSO...Taylor Ulrich (LHS Alum) is in the wt. room on Tue/Thur for the summer picking up some hours for his professional/collegiate career and class. He is in Kinesiology and wants to be getting a job in the strength business after school.

Warm-Up ~ w/ the kids (got sweating hard)

Earthworm Jim
For time:
30-20-10 of:
Power Snatch (95#/65#)
Cal. Row

Strength
EMOM x 10:
2 Strict Press

C2B Progression
7 sets of 10 UB (40sec b/t)

Des & Witt did the Mini Boat Race from Saturday
Des ~ 10:03 (2:00/2:05/1:58)
Witt ~ 11:35

Simon ~ 11:50
Britt ~ 11:51
Syd ~ 9:20 (@65#) / 125# / mod. pull ups & Sit ups
Val ~ 9:36 (PC & J) / 75# / 7x7 TTB w/ girls subbed for C2B
Ulrich ~ 9:40 / 125# / ?? / Extra 6 Rnds of some Box Jumps, Swings and Runs...unbelievable!
tb ~ 8:31 / 135# / Completed (150 air squats done by completion of this...150 to go today)

Feidt sent some nasty picks (i'm jealous) from Vegas yesterday! Mr & Mrs. Feidt have it rough out there!!! Looked like the sun might be too hot for them...They DID however, get their 100 burpees in!!! Hope he is winning some $$$ to take us all out (or at least have a Vegas party at his house when he gets back)!!!

Let it Begin!!!

#AOWR SUMMERTIME CHALLENGE

Here we go folks...for those of you daring enough to TAKE the challenge, or some of you just wanting to participate...either way that is fine (although taking on the challenge is better).

EVERYDAY of the Summer we have a different exercise that you will need to accomplish! This summer we have incorporated a REST/RECOVERY (Make-Up) Day!!! That way, if  you miss a day, you do not have to count yourself OUT of the challenge (just a penalty for missing), should you choose to participate.

It would be nice to post to comments, facebook OR (better yet) TWEET what you did with AT LEAST the hashtag AOWR (#AOWR). That way we will ALL help each other be accountable & hear the fun facts of what you did & how you accomplished it...

Monday = 100 Burpees

Tuesday = 300 Air Squats

Wednesday = 200 Push Ups

Thursday = 100 Alternating Pistols (scale as necessary) / or 100 Lunge Steps (i.e. R & L = 1 Rep)

Friday = 50 Handstand Push Ups (scale as necessary)

Saturday = 100 Pull Ups

Sunday = REST/Recovery (if you have completed the week)

Sunday = MAKE-UP Day (if you have missed a day or two / Double the # of reps that you needed to attain)

Monday WOD

Warm-Up ~ 50 Burpees

Harley Love

6 RFT ~ 

13 Thrusters (95/65#)

14 Pull Ups

Front Squats

5 x 7 reps, across

SimO ~ 15:20

Britt ~ 18:15

E ~ 13:14

Witt ~ 23:20 (@45#)

Val ~ 19:13 / 135#

tb ~ 13:52 / 185#

The Store & Boat Race

Friday (LHS Golf Outing & Last Day of FB Camp)...that is why this is late...

Convenience Store
5 RFT ~
7 Muscle Ups
11 Thrusters (155#/105#)

Feidt ~ 22:20
tb ~ 26:49 (6-5/6-5/8-3/8-3/8-3 ~ Thrusters / 3-2-2 / 2-2-2-1 MU)

Saturday AM WOD

Hang Squat Clean
~ Work to a 3 Rep UB Hang Squat Clean

Mini Boat Race
3 RFT ~
200m Row
200m Run
*2min Rest b/t Rounds

MET-Con
21-15-9
TTB
Burpees to 6" target
Pwer Snatch (75#/55#)
Box Jumps (30"/24")

Ethan ~ 175# ~ 185(2)/195(1) / 8:25 (1:32/1:25/1:28) / 14:18
tb ~ 205# / 8:28 (1:34/1:26/1:28) / 13:02

Great day...took the "Mini" outside and rowed and ran right on the sidewalk...toughest part was the stop and start at the 100m mark....The next toughest part was watching E be 5-10 meters in front of me the ENTIRE time. I could not get a sprint going enough to just get by him...Dang-It!!! Great push and WOD today!

Looks like the AOWR Summer Challenge will be one of "Variety" this summer!!! Good for OZ...only one day of 100 Burpees during the week AND we earn a rest day (Sunday) this year! Just don't skip a day or that rest day becomes bothersome, as it DOUBLES the number of reps of whatever exercise you missed...Heaven help you if you miss more than one day!!!!

Monday will be 100 Burpees...HURRAY!!!!

Wondering...

About a few things...Summertime & AOWR
You know what that means...

#AOWR #summertimechallenge

Well gang??? What is it going to be???
We have 3 choices:
#1) That good 'ol stand by... 100 Burpees a day!?!?!

#2) D summer challenge ~ As in roman numeral D...that is 500 for those that were unsure.
In our case it means you MUST perform 500 reps a day of Squats, Push Ups & Pull Ups...
*Perform AT LEAST 10 reps of each on every given day (some of you may not have an appropriate place to perform many pull ups from on a daily basis...but this will get you looking for those places where you could at least get your 10 in sometime ~ find that playground or park, use the railing on a stairway at work, get creative and get it done!)

#3) Daily Challenge (you have all day to complete the daily exercise!)
Mon = 100 Burpees
Tue = 300 Air Squats
Wed = 200 Push Ups
Thur = 100 Alternating Pistols / lunges
Fri = 50 HSPU (scale however you need, but work toward the HSPU)
Sat = 100 Pull Ups
Sun = Make-Up Day (Double the # of whatever you missed and get the reps done!)
*all of these can be scaled exercises (mod. pull ups, holding something for the pistols, bands, etc)

Post your thoughts to comments...
AOWR Challenge will be put out and beginning on Monday, June 16th

Warm-Up ~

Escape from Wonderland (last is HERE)
3 RFT ~
75 D/U
50 Air Squats
25 Cal Row

EMOM x 14min:
odd: 5 Front Squats (you choose the wt.)
even: 10 TTB (strict if you can)

Des ~ 16:48
Britt ~ 15:29
SimO ~ 15:54
Witt ~ 24:00
Feidt ~ 14:28 / 185# & 6-8 TTB
tb ~ 11:51 / 185# (rack) & 10 TTB
Val ~ 18:25

SUMMER is HERE!!!

Finally...
Well...officially it is still the last day of school for teachers! I am not yet checked out, but the summer kids are here and working in full force!

They started out with Jonestown Sprint (great WOD for the first day) then on to Strength (Squat & Press).
Good first day to see a bunch of athletes from ALL sports in working getting better!

Warm-Up ~ Pre-WOD

Jonestown Sprint
For Time:
15-10
Burpee Pull Up
Push Press (65#/45#) from  ground

Macho Man
EMOM for as long as possible:
3 Power Cleans + 3 Front Squats + 3 Jerks (185#/135#)

C2B Progression
7 Sets of 10 UB C2B (50sec Rest b/t)

Britt ~ 3:25 / 10 Rnds (@115#/95#)
Des ~ 5:00 / Row and things
Witt ~ 5:16 / 6 Rnds (@65#??)
Wendt ~ 2:19 /
SimO ` 3:15 / 11 Rnds (@115#)
JB ~ 2:55 /
Oz ~ 2:29 / 2 rnds
Val ~ XX / 12 Rnd + 11 Reps (@ 95#-made it to the rnd of 6's...got 5 FS)
tb ~ 2:42 / 1 Rnd + 7 reps ...then... Attempt #2 w/ Val @ 8:30 = 5 Rnds + 4 reps (@185#) / C2B complete

Brutal...

It just didn't feel right...Like it is suppose to be the beginning of summer, but we still have school...things to do...things on the mind...no resting...busy, busy, busy...

Soon it will be time to slow down and focus on less...Weights & Athletics...SOON!!!

That being said...
Everyone else was fantastic!! Smoked the WOD!!! These people are amazing!

Warm-Up ~ Who knows...run sucked, movement sucked...never felt warmed up!

HAM SANDWICH
For Time:
50 Wall Balls (20/14)
25 Deadlifts (245#/165#)
50 Wall Balls
* Begining with the 60sec mark...perform 5 Burpees!
**Do this (5 Burpees) EMOM after that until the "Sandwich" is complete
~ Scale as appropriate (wts. / # of burpees / etc)

Squat Snatch ~ 5 x 2

Power Clean Progression
1 Power Clean + 1 Hang Squat Clean + 1 Jerk

Front Squat ~ 3 x 3, across

Britt ~ 10:51 (@185#)
Kate ~ 10:45 (Pull Ups subbed for DL)
Ethan ~ 9:43 (@225#)
Feidt ~ 9:58 (@225#)
Val ~ 11:50 (@155#) / PCP- 115-135-145 / FS- 155#
SimO ~ 8:46 (@185#)
tb ~ 17:47 / 155-155-165-165-165 / 225# / NO F.Sqt ~ to much rest & had to go

Oz is going to EAT this Ham Sandwich before Basketball Camp today! Enjoy the taste!!! It is delicious!

Rock me like a HURRICANE!

Warm-Up ~ Lots of talk..by bertagnoli
1/2 Leg Blaster & PC form work...

HURRICANE
3 RFT ~
800m Run
21 Power Cleans (155#/105#)

C2B Progression
7 Sets of 10 UB C2B, 60sec REST b/t sets

Des ~ 20:25 (@65#)
Witt ~ 25:24 (@65#)
E ~ 21:45
Oz ~ 20:37
Feidt ~ 20:25
SimO ~ 18:40
JB ~ 20:39
tb ~ 20:39 / C2B Completed

Val did a workout from the other day...Not sure which one...I think yesterday 1000m Row & 21-15-9

WE now have the ANYthing Once WR (Scaled) TEAM for Fittest Farmhand:
Ethan, Feidt, Des & Britt...

OH, BOY!!! This is going to be a GREAT DAY!!!
I am so excite!!!

The River & Commitment

Another WOD that we performed last November...
Check your times HERE

Everyone improved! And for those doing it the first time...PR'd as well!

Warm-Up ~
Leg Blaster +

The River Styx
For Time:
1K Row, followed immediately by
21-15-9
KB Swings (70#/55#)
Burpees

EMOM for 10min:
odd = 1 Power Clean + 1 Hang Squat Clean + 3-5 Front Squats
even = 3-5 Muscle Ups

Daliege ~ 10 ish (@70#)
Oz ~ 9:29 (@55#) (PR by 1:13) / 135 & Bar MU's
Ethan ~ 8:31 (@55#) (PR 1st time Ass-Kicker) / 135# & 5 Pull Ups+5 Dips
Witt ~ 13:41 (PR) (@35#)
Val ~ 10:00 (PR by 24sec)
tb ~ 9:53 (PR by 37sec w/ Under 10min b/c of VAL's "come on!") / 185#(5FS) & 3 MU

Fittest Farmhand (Aug. 23rd)
ANYthing Once Rx TEAM = IN (Val, El Tigrè, Syd, tb)
ANYthing Once Scaled TEAM =
Ethan = IN
Des = sounds like in???
Britt = sounds like in???
Oz = Out
Feidt = ???
Maloney = ???
Hepp = ???

Rest Day / Events

AOWR now has ONE group registered for
Fittest Farmhand
Aug. 23rd @ Waunakee
Ethan is "in" for Team #2...now we just need 3 more (at least one female)!!!
Come on people...post to comments or let someone know you are in so we can have a second team!!!
This is a great day/event for us!!!


Another RACE/event to consider (enter soon), if you want to is the
SPARTAN SPRINT
Nov. 1st @ Miller Park
ANYthing Once WR has a team registered (so far two of us)...
IF/When you are signing up for this event we are listed in teams and you will need a password...
(the password is: rapidspride)
Currently we are signed up for the 11am time slot (that is where you should try to sign up at)
If you want to know more, post to comments or ask tb

Heartbreak or Little Victories?

Warm-Up ~ Leg Blaster

From CFNE:
Heartbreak Kid (check last time HERE)
3 RFT ~
10 Front Squat (185#/135#)
20 C2B
50 D/U

7 Sets of Pull Ups
Men = 3 Strict C2B+ 3 Strict PU + 3 Kipping C2B
Women = 2 Strict C2B+ 2 Strict PU + 2 Kipping C2B

10 Rnds for Time:
35 UB D/U

Des ~ (@95#) ??
Dalaige (@135#) 18:50 (once he got his FS grip worked out it was easier!)
Redd ~ 14:46 (singles / 135#?!?!)
Witt ~ 14:36 (65# / 100singles)
SimO ~ 13:52 (165# / 2 sets of 50D/U)
Oz ~ 11:59 (@155#)
El Tigrè ~ 10:39
tb ~ 10:16 / Complete / 7:06 (10 rnds w/o ANY misses!!! / took 10 breaths b/t each set)
val - 18:08 with two tape-jobs -great!

Points of Notice:
~ Last time JB did this WOD he was 35 seconds behind tb...Both JB and tb PR'ed in Heartbreak Kid, but JB made the bigger improvement! JB reduced his time by 111 seconds (over 1.5 Minutes)!!! Outstanding!

~ Last time Oz did this WOD he performed it with 135#...now he increased his FS weight by 20# (155#) AND he reduced his time (PR) by 173 seconds (that is 2 Minutes & 53 Seconds for those that have trouble with the math!!!)

We need to get AT LEAST 1 more team entered for Fittest Farmhand...
Ethan is in!!!
Oz is checking...
Des is thinking about it (& she could pull Britt in)
Feidt ~ ??? (Joni ~ ???)
Kate ~ ???
Witt ~ ???
Egge ~ ???
Kent A ~ ???
Hepp could even come out of retirement for this one!!!

MAYBE we could even get TWO more teams IN!!!! Both can enter scaled!!! Don't be scared...Commit!
Let's make this an AOWR DAY!!! This stuff is FUN!!!

Rx Team of Val, El Tigrè, Syd & tb = ENTERED!!!

ALMOST Summer...

LAST week of school...
Almost summer...
Can you feel it?!?!

Fittest Farmhand registration opens tonight!!!
Save the date...8/23/14 (Waunakee, WI)
Back from 2013 season ~ to redeem themselves from a strategy flaw!!!!
TEAM AOWR = Syd, Bertag, Val (team Capt.) & tb (back from last year)
Can we get a second team (we are all scaled division, BTW)?!?!?
Let's GO!!! Only need 4 of the following:
Maloney, Des, Ethan, Feidt, Britt, Oz, Hepp, ????...who can commit??? Who is ready???
Let's get a second team!!! (must have at least one female on it).
POST TO COMMENTS IF YOU ARE IN!!! 

Warm-Up ~ 
Leg Blaster
5 Rnds ~ 5 Push Ups, 1 Burpee, 1 Strict C2B Pull Up

DD
For time:
800m Run
20 Power Snatches (115#/80#)
800m Run

EMOM x 8min:
Snatch
1st & 5th Min = 50# less than 1RM
2nd & 6th Min = 40# less than 1RM
3rd & 7th Min = 30# less than 1RM
4th & 8th Min = 20# less than 1RM

Push Press
5 x 3, climbing

Witt ~ 14:31 (@55#)
Oz ~ 11:03
Feidt ~ 11:57
Kate ~ 9:51
Britt ~ 9:58 (@95#)
Simo ~ 8:55 (@95#)
Val ~ ?? (500m Row subbed) / 3 x 65# (no grip, no feet) / PP done!
tb ~ 10:12* / 135-45-55-65-145-55-65-175 / 155-165-175-185-195
*4:03 1st 800m (poor) ~ 20 PS in a row!