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..