Fittest Farmhand 2014

... finally.
One of the absolute best days of the year.. no joke.
On the way home, Desi turned to the rest of us in the truck and said, " I love our Family. "
Can't argue- we have something special... we talk about this every now and then, but after an all day event it becomes even more apparent just how much we have...
I am surrounded by a group of people that support and care for each other, keeping each other honest & accountable, and challenging each other in competition and, even more so, in life.
I am very blessed.

Life has been busy- I am reminded as I write this tonight to make the time for what matters most to you... to make sure you find some peace in the craziness.
Here is a little snapshot from our fun @fittestfarmhand2014  Thank You for the memories friends.

Gameday...Again!!!

Satuday was gameday for Volleyball (they had a tournament).
This is usually the day after the Football game...but due to the weather, many games were postponed to Saturday. After a game is postoned...you pick it up right where you left off...
For WR, that was right at Halftime....
WR 12 - DCE 7
DCE elects to recieve for the 2nd half...
As usuall, the WR Defense is stellar...this time, the WR Offense performs!!!

Final WR 32 / DCE 7!!! Oh what a WIN!!!
Always nice to beat DCE, and getting a WIN makes everything a little brighter!

Kettelbell Hell (CFNE)
In 3 Minutes complete:
25 Swings
15 Burpees
AMRAP of 1-arm Hanging Snatches (switch arms as you wish)
~ REST 1 Minute
In 3 Minutes complete:
25 Swings
15 Burpees
AMRAP of 1-arm Hanging Clean & Jerks
~ REST 1 Minute
In 3 Minutes complete:
25 Swings
15 Burpees
AMRAP of KB Goblet Squats ('bell may rest on chest)

REST 5 Minutes & Repeat!
2-pood / 1.5-pood

Feidt ~ 13-7-14 / 8-3-7
tb ~ 8-3-8 / 6-3-4

Labor Day WOD begins @ 7:30!!! Be there!!!

Sporadic at Best...

This week has been!!! Next week we will try to be better...

In-Out...who's in...who's here...

Friday AM...Val-Feidt-tb & Hepp

Tequila Montoya (CFNE)
3 Rnds for Time:
400m
21 Pull Ups
12 Hang Squat Snatches (95#/65#)

Feidt ~ 14:18
Val ~ 15:28 (HSC)
tb ~ 14:36

Starting the School Year...

Here we go again... Another school year!

Fittest Farmhand (Waunakee) has become AOWR's annual end-of-summer (beginning of school year) event!

This year we took TWO, dos, due, două (yes, that's 2) teams down!!! It was great having more of us!!!

More from Val...soon...

As for our OFFICIAL FIRST DAY BACK as Educators...

Tuesday (8.26.14)

Bossa Nova (CFNE)

For Time:

1 Mile Run

50 Wall Ball (20#/14#)

40 Box Jumps (24"/20")

30 Burpees

20 Power Snatches (95#/65#)

LOTS of the Gang Back...all starting at different times, but pushing each other all the same!

OZ ~ 20:10

JB ~ After Oz

Witt ~ 30:44

Kate ~ 18:20 (wt. step ups...show off!)

Feidt ~ 18:21

Des ~ for completion w/o burpees

Val ~ 39:24 on the clock when finished...no idea when she started (best guess, around 20min mark)

Dalaige ~ 20:30 (95/65 half & half for snatches)

STAN ~ 21:11 (95/65 half & half for snatches)

tb ~ 19:52

Mix it Up

Getting ready for Farmhand...

Warm-Up
Leg Blaster
15 GHD Raises
15 GHD Sit Ups
Clean Progression

Cleans
Max REP T-n-G* Squat Cleans (sort of...)
didn't really go MAX reps, just till I was worried about form...mentally weak or working smart
165#
3m REST
185#
3m REST
205#
*rest only allowed in "top" rack position. Bar must touch ground and begin again, pause at the waist with the bar for breathing is not allowed.

Cement Mixer
7 Rnds on the 3 Minute Mark
400m Run
12 TTB
~ Record each individual round

JB ~ Front Squat & some Tabata

Feidt ~ 155# x ??/165# x ??/185# x ?? / 1:56/2:09/2:16/2:26/2:19/2:20/2:18
tb ~ 6-6-5 Rx (these were not really MAX, but tough enough) / 2:11/2:09/2:12/2:21/2:16/2:20/2:06

Chief

Early AM WOD's still running...might as well get the day started...
FB Practice moves to afternoon... great having a flash flood warning this afternoon: hail, wind, rain!
VB Practice OFFICIALLY begins today...two-a-days!!! YEA!!! So excite!

In an attempt NOT to get use to sleeping in, we were here early...moving slow and beginning at a slower pace. But beginning none the less...

Warm-Up ~ 
Leg Blaster & other activities (run, GHD work, etc)
Zercher Squat Work (get heavy)

The Chief
5 Rnds of AMRAP in 3min:
3 Power Cleans (135#/95#)
6 Push Ups (not Hand Release...touch chest and make sure arms lock out)
9 Air Squat

Couch Series
3 x 20sec each stretch

Desi ~ 3 Rnds ~ ??/??/??
Feidt ~ 5(+5AS)/5(+4AS)/4(+5AS)/4(+4PU)/5(+1PC)
Val ~ 5/4(+4AS)/4/4/5
tb ~ 6/5/5/5/6

PM:
E ~ 4/4/5/4/4
Syd ~ 7/6/6/5/5 (absolute animal)

Saturdays...

Starting to feel like normalcy again...Saturday WOD & hanging out...with the crew!

Or at least those that could wake-up...

Yes, there was a FB practice...so we missed Syd, JB and Feidt!
Feidt made up the WOD after practice (as I am typing this)...
JB did the workout with the FB team...
Syd...no need to worry...he has a plan and will be great for Farmhand!

Warm-Up a bit on your own...then...
2 Rnds for Completion
30 DB Shoulder Press (35#/25#)
20 Weighted Pull Ups (35#/25#)
10 Weighted Dips (35#/25#)

Dubstep
With a running clock, perform
40 Burpees in the first 5 minutes (any time extra is rest time)
At the 5 Minute Mark...begin:
1 Gasser (4x53yd shuttle run) E2MO2M
(this should take you 10 minutes / again, extra time left is rest)
At the 15 Minute mark...PERFORM:
100 D/U for Time!

Ethan ~ 30# DB / 25# for PU & Dips / 3:17 (singles)
Val ~ 20# / 2:58
Desi ~ 15# / did 2 gassers then did the D/U
Britt ~ 25# / 2:30
Feidt ~ XX/ 51 D/U in a row...time unknown, but did well... Now doing extra work!
tb ~ 35# / 1:30

Friday fun... with some football on the side.

Escape from Wonderland (last performed here & here)

3rnds for Time
75 DU
50 AS
25 Cal Row

Joni ~ 19:59 (225 singles)
Feidt ~ 18:18
Val ~ 14:36
tb ~ 11:03

JONI has a HUGE weekend ahead of her...Dirty Girl is happening this weekend and she is ready to go with Derringer.  Good Luck to them!
Football plays this afternoon in Reedsburg, some definite action is happening today!
First week of Tennis is complete - next up, Volleyball this coming Monday.
There you have it folks, the only one left is Witt- enjoying his 'alone' time with his US WeeklyFB, TBT, and MCM.... yes folks.  Fall is swinging on in, and it is going to be a great year!

Farmhand is happening in exactly 7 days we will be all ready to head down to Waunakee for our third year!
But the best part about this time- we have a send team with us with some excellent side kicks cheering us on!
Ready or Not.. It's Coming!

Challenge accepted.

For a lot of us- that is all it takes.. the idea of a challenge and the competition behind it.
It doesn't matter what age- if there is a competitor in us it will most definitely always be there, waiting for the next challenge to present itself.

So for those of us that work with kids, we have the opportunity to bring them along with us.
Like Lizzie- she got to come with today.

For Time:
25 Deadlift 135#
50 Pull Ups
25 Deadlift 135#

Val ~ 8:25
Lizzie ~ 6:00 (mod/75#)

Other work done...

Warm-Up Work

3 Rnds ~
500m Row
D/U for same number of Seconds it took you to Row

EMOM x 7min:
3 Squat Cleans (you pick the Wt.)

Wendt ~ Row & D/U / no clean
JB ~ Row & D/U / 165#
Squat Clean ONLY
Syd ~ 205#
tb ~ 225#

Active Rest Work

Active Rest Work Day.. Some yoga, some couch stretch, some burpee ball slams, we are all about the variety on  Wednesday.
I performed Monday's Wod- total mental test for me + Biolo added a 20# med ball to the mix.. so this is what I have determined from my first start to the end of my second start.


Today as described above...

Run (800-1600m)
Prone Shoulder Stretch (4 x 20s)
Britts B-Day Warm-Up (Finally)
EMOM x 6:
Odd = 20 Ball Slams (40/30)
Even = 7 Burpees
3 x 20sec each stretch Couch Stretch Series (Quad, Lunge, Ham)

Watching Val get ready for Karabell was amusing... I even feel bad that I gave her the 20# ball after thinking she was going to do this alone! Should have been there for her...
Knowing all she had for motivation was her phone with twangy music playing was heartbreaking...this is a workout to be done with friends...Maybe its me, but these WOD's are much better with groups than solo! The "push" you feel with others suffering the same fate makes you work harder...try more...think less! SOLO...simply put...I think it sucks...I am just mentally weak that way, & I will not change ~ no need to!

Biathlon

Interesting... Legs still feel it from yesterday! That was a great WOD...


500m Row for Time

Rest...

Strict Press Biathlon
800m Run
21 UB* Strict Press (115#/75#)
800m Run
15 UB* Strict Press (115#/75#)
800m Run
UB* Strict Press (115#/75#)
*200m penalty run anytime you break the strict press

Feidt ~ 1:41.1 / 18:48 (@95) (??-?? / 15 / 9)
Des ~ 1:46.9 / 21:56 (@45) (12-9 / 15 / 9)
Oz ~ 1:29.5 / 21:10 (@95)
Wendt ~ 1:38.0 / 18:26 (@95) (11-10 / 8-7 / 9)
Britt ~ 1:34.9 / 18:10 (@75)
JB ~ 1:35.6 / 19:10 (13-7 / 10-5 / 9)
tb ~ 1:34.5 / 21:56 (14-7 / 10-5 / 9)

PM-

Syd ~ 1:32.1 / 17:34
E ~ - / 15:37 (@ 95)
Val ~ 1:51.7 / 17:24 (@65)
Hepp ~ - / 19:53

Mix & Mash

Today we are all still feeling the aftermath of Saturday's EVA...
Sore...fatigued...but growing!
Only one not feeling EVA (I think) was OZ... GREAT to have him back in the Wt. Room!!!

So...the mash-up of Karen (150 Wall Balls) & Isabell (30 Snatches)...

Karabell
10 Rnds for Time:
3 Snatches (135#/95#)
15 Wall Ball (20/14)

Syd ~ BEAST...first one done!!!
Feidt ~ Broke 15min!
JB ~ 16:00
Britt ~ 13:23
Oz ~ 16:47
tb ~ 16:45 (30#WB)

BTW ~ It was Britt's B-Day and we (I) forgot to do something for him...could have had a B-Day warm-up for the old man...
Sooooo...there will be a B-Day warm-up for Britt tomorrow before the Strict Press Biathlon!

HAPPY BIRTHDAY BRITT!!!

2 Weeks...

...Till Fittest Farmhand!

Ethan, Syd, JB & tb were in this AM pre-football practice to put in some conditioning work...

er....EVA

EVA (last Recorded Eva ~ 9.28.11)

5 RFT ~ 

800m Run

30 Swings (70#/55#)

30 Pull Ups

Syd ~ Done after 3 rnds...no time

JB ~ Called 3 Rnds good...never looks at the clock

Feidt ~ 45:48 (HUGE PR for him...this man is a machine!)

Ethan ~ 46:09 (primed for Farmhand)

tb ~ 50:46 (just doggin' it)

Wendt (did this around 8am) ~ 37:55 (ahhh to be young...and he has a great motor!)

The First Friday

End of Week 1.

for football that is... but tennis and volleyball are just around the corner!
Soon most of us will be in the fall swing of things which is exactly what it is all about- why what we do matters so much to us.  If you ask those that don't work in education about those that do, most responses deal with how those in education like the summers off, the schedule, the fact that they only work 9 months out of the year.  If you ask those of us that are in education what we like about our jobs, it is the fact that we spend our summers developing ourselves & our relationships, we make connections with our community in a way that is very difficult to do during the school year, that we are able to prepare better for what we can predict in the upcoming year, that summer is never really 'time-off' but 'time-away' to gather & regroup for another season.  I love that about our jobs- we get another opportunity to better ourselves, our skills, our relationships with the start of each season & school year.  I was told as of late that there is no real 'time-off' in education, and for those in our position that view it that way.... they will slowly fall behind.  We are in the business to serve, to develop, and to embrace & advocate for the values that we so strongly believe in- that learning is life-long and the skills developed follow children into adulthood.
And with that... we develop our core values... for ourselves, and for our teams.


Warm-Up.
Get Moving
10-15-20 Ball Slams

SHEA
5rnds for time:
8 Strict TTB
8 DB Thrusters  35/25
14 DB Lunge-walks  35/25

JB-    14:37
Britt- 11:23
Feidt- 9:44
tb-      9:11
Val- 11:17 20/25

Busy...

Yup- apparently everyone is busy!
and I would love to sit and type about the greatness that happened this morning- but I need to work on the end of summer-tan and that means you are going to get what you get!

WE DID THIS-

Wednesday

Squat
7 x 5 across

Deadlift
heavy 3rep

EMOM for 14min
odd - 7 deadlifts @70% of 3rep
even- 200m run


Feidt- 225# / . / 225# under 14:00
E- 205# / 355# / 250# "
Val- 135# / 205# / 155# "
tb- 285# / 355# / 250# @16:30

IF YOU DID something else, good for you!
GOOO KATE!
If you didn't get up and do anything- figure it out, the only one you are hurting is yourself!

Double Grace

We can never get enough of a good thing... but I don't think that applies to this workout.

Warm-up.

Run.

3rnds of mini-leg blaster and some shoulder work.

then... figure out where you are putting your bar, so you can strategically stare longingly at the person that has decided rest is overrated, wishing you could be them wishing you could just breathe.

Double Grace.

60 G2O

Syd- 7:59

Britt- 100:00 @115#

Feidt- 99:99:00 .. apparently their grip was gone, couldn't hold the pen to write the time down... tried my best to estimate their completion

E- 99:99:01

tb- 8:14

Grace

30 G2O

then....

50-10-30

30-10-30

10-10-30

of Wall Balls - Ball Slams - D/U

Des- 4:10 @65#

Val- 5:15

- loss of some definite time, but feeling the body breaking down a bit. no time than the present to work on some fixes: diet & stretch/mobility

It has began....

August marks the beginning of A LOT of things..
but it is officially known for the beginning of Football Season!....

FB officially started today with equipment handout & testing... READ ~ Paperwork!
Tomorrow it really begins...PRACTICE, HARD WORK & EFFORT...what I love!!!

The rest of the teams will begin in no time. As August comes, so does the end of summer vacation and we anticipate getting back to practice, work, and routine.

Getting in a bit earlier this morning- GO time will begin making it's way back to 6am.
Not going to lie about it, I miss seeing the crew.. so, definitely looking at the positives of August.

Monday

Snatch
1 rep max

5 x 7 Back Squat - Across

Jackie

1k Row
50 Thrusters (45#)
30 Pull Ups

Britt ~ 10 Min
Syd - 8:39
Feidt - 8:44
Wendt - 8:10
Kate - 10:50
Val - work / 155# / 10:37 (3 Sec PR folks!!!)
tb - 175# / 265# / 8:42 (3:50/20-10-8-7-5/30)

Jackie from April 2014.
..... watching tb make 30 pull ups in a row look like a walk in a park is just stinkin ridiculous!

Get Ready...

Double Grace tomorrow!!!

PR for Pat (CFNE)

CFNE - Here
Donate - HERE

We use CFNE trainning (it is free) that when they ask for a donation...I sometimes feel obligated.
There are a ton of good causes out there...choose what/where you want to contribute! BUT do contribute to causes that you will never be recognized for...give back!
Don't be selfish...don't be of this world...Live a good life and make sure those around you do as well!
AOWR does this in word, deed and $$$...I love our group!

PR for Pat
AMRAP in 20min:
6 Power Cleans  (185#/135#)
12 Burpees
18 TTB
200m Run

E - 4rnds + 3 PC (@155#)
tb ~ 4 rnds + 6 TTB

E had a good ride (drove) on the cycle afterwards...great cool down!!!

Do Work!

Warm-Up ~ Quick

Annaconda
21-15-9
Front Squat (135#/95#)
KB Swings (70#/55#)
400m Run (after each round)

Snatch Complex (5 Rounds, work to heavy set...good form!)
3 Quick Power Snatches + 3 Snatch-Grip Push Press (behind neck)

3 x 20 UB C2B Pull Ups (scale to 3 Rnds of UB Pull Ups if you don't have 20)

Des ~ 15:57
Val ~ 14:30 / 95 / 12's UB
tb ~ 12:53 / 155# / completed

Syd ~ Worked up to a 230# DL+PC Complex (Farmhand Practice) / Front Squat 275#