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