Day 2 of SB

I'm SORE!  And I have been sore since Sunday's adventure of rowing and thrusters- 15.5 was hell.

I know it also has to do with my sitting in front of this beautiful Mac and getting all my work done... I don't know how they do it.  Those people that go to work every day and sit down!  It has to be excruciating!  I actually had to face the hallway at school today in order to finish my portfolio so I wasn't looking out the window, wishing I was somewhere else!  Then I began looking at my classroom, thinking about how much reorganizing would be better than typing out a digital portfolio that no-one will ever see...
OH THE displeasurable side-effects OF BEING A LIFELONG LEARNER-
In my eyes, the modern assessment of learning is all about the product- well what about process and identifying growth through experience.  How do you assess that?  What if it doesn't come with an artifact?
Across the board we are asked to provide artifacts and a substance of some sort that proves you know what you know- Why can't you just follow me around for a week in a position with Nic's rotating I-pad and say we are good?
Because writing and framing my responses in the given structure provided has become so monotonous I am annoyed with myself in my reflective responses.
I LOVE the pursuit of knowledge- that is what being a lifelong learner is.  The constant quest to know more, do more, understand more.  BUT then to document your entire quest just takes all the fun out of it~!~  It just isn't FUN to rationalize how I learned through a series of repetitive paragraphs- but that is OVER.
So on to the good stuff-

Like being home for Spring Break-
Getting work done and catching up on the good things in LIFE- Mark Your Calendars~

Spring Event coming up:

Reeder's Ruck March - April 18 10a-3p

Jigsaw Run 2015 - May 2 9a  

(making the page this year again- Miss Grace Syd & Ethan- go AOWR)

Today was- a mash up from Comp Training.

5 RFT
6 DL
9 BJ
12 TTB

Witt ~ 9:45 (105#)
Val ~ 11:34 (185# / 24" / GHD)

while this was also going on-

1 RFT ~
30 Pull Ups
50 Abmat Sit Ups
70 D/U 
immediately followed by...
2 RFT ~
20 Pull Ups
40 Abmat Sit Ups
60 D/U 
immediately followed by...
3 RFT ~
10 Pull Ups
20 Abmat Sit Ups
40 D/U

tb ~ 4:19 / 9:10 / 6:09 - 19:38 

Well...Well...

Spring Break is here...which means there is not much more school left...

Or at least the time will be just flying by...

Gone at WFCA Football Clinic and had to perform 15.5 @ Friday Night Lights, sponsored by Crossfit Farmland...

What an atmosphere...of course, yours truly was as scared as a little kid in a dark woods.
Walking into a crowded place of unknown people is NOT something that excites me very much. In fact I started sweating as I left the hotel, just driving over to Farmland...
"What the heck am I doing?"
"I should just wait until Sunday (at home) to test"
"Why did you sign up for this...you are an idiot!"

All statements that I said to myself on the ride to Farmland... Almost turned around 3 different times on the way there! TRUE!!!

Once I got there it was no better...got registered and got out of there for an hour. I drove to a gas station to get H2O and beverages, but more importantly, to be away from everyone I did not know!

Came back and started thinking that I would not make the time cap (they had one for the event)...and in the first 4 heats, there were people that did not make it... "Oh great... I am going to be that guy in the 7th heat...holding everyone back..." "Why would they put me in the 7th (out of 8) heat?!?!?" What were they thinking?!?!"

Needless to say, I "hid-out" in a corner of the gym for another hour before I had to really warm-up...

In the end, it was great...Next year, WE (AOWR crew) will have to go down for 1-2 of the FNL's.

Oh...I did not finish last and I made it under the time cap!

tb ~ 15.5 = 10:43

Today...
GREAT WOD by CFNE

1 RFT ~
30 Pull Ups
50 Abmat Sit Ups
70 D/U (100 Singles)
immediately followed by...
2 RFT ~
20 Pull Ups
40 Abmat Sit Ups
60 D/U (75 Singles)
immediately followed by...
3 RFT ~
10 Pull Ups
20 Abmat Sit Ups
40 D/U (50 Singles)

Val ~ 4:26 / 12:45 (8:19) / 18:36 (5:51)
Drake ~ 4:55 / 13:08 (8:13) / 19:45 (6:37)
Farris ~ ???? / ???? / 20:15

tb ~ ReTest w/ some strategy on 15.5...Going for under 10min... DNF!
...hmmm...then I second guessed myself & thought I should have finished... May have been under 10:43...S-O-B!!! The things we say to ourselves during workouts...just amazing... I was very happy with my 27 & 21 rounds...then the 15's just crushed me... I was tired, but I mean my will power...I was just crushed and it felt like the clock was just going faster and faster... I tried to quit at 13 thrusters and Val said to keep going...I was still ahead... finished and then got to the rower and for some reason just felt I could not beat the time...AND QUIT with less than 60-75 seconds to go...
I really have a hard time "letting-go" in a workout and just working...I am constantly thinking, time, reps, strategy, etc

Oh, well... lets see where 10:43 get me...

BTW ~ others tested in 15.5 yesterday... Tyler Wendt completed his 2nd Year in the open.
Zach Wendt completed his first year in Teen Division
Drake Biolo completed his first year in Teen Division
Ethan Tonn completed his first year in Open (even though he forgot to enter last weeks score)
Val Tonn completed her 3rd year in the Open (same as E for 15.4)

Due to the "forgetting" to submit scores for 15.4... The TONN's did a little Spouse Challenge for 15.5! Epic Battle...

Dubs...

Nice little WOD...

I tested this one out so you guys can for sure handle it!!!

AMRAP in 12min:
10 KB Swings (70#/55#)
60 D/U
6 x 10m Shuttle (each turnaround counts as a rep)

tb ~ (@55#KB-my back) ~ 6 rnds + 10 KBS

Rest Day is Thursday this week...and I am going to try to get 15.5 Test #1 done at
Crossfit Farmland

TbtG

Injury vs. Hurt

Are you INJURED or are you HURT?

...maybe just stubborn.

A question we must all ask ourselves from time to time...

We need to keep each other honest as well!!! Protect each other from ourselves, somtimes

Injury ~ if you are injured/hurt and can do worse damage by DOING something (even something small/negligible)...then you need rest/recovery...NO WORK

Hurt ~ if you are injured/hurt and really the only way to make it worse is by OVERDOING it...then you can get back to working...but be smart!!!

Well...this is where the trick is... who's to say what is smart.  NOT ME!!!

This AM's workout was appropriately named:

Dumb & Dumber*

For Time:

21-15-9

Thrusters (95#/65#)

Box Jumps (24"/20")

REST the same time it took to do the work!

Then...

21-15-9 (for time)

Calorie Row

Burpees over Rower

*if you have a partner, you can do this together...Partner A does 21-15-9, Partner B does it after A is done (Parnter A is resting), then Partner B rests while A does part 2, after B finishes

JB ~ 6:00 / 6:14

Daliege ~ 6:12 (@75#) / 6:23

tb ~ I did it backwards 8:06 / 5:45 (@75# Thrusters & did 24" Step Ups*)

*step ups were the thing that took me down exactly a week ago...I was nervous, but it felt much better. I think it is working itself out...hopfully!

Val ~ Did Mondays WOD (AMRAP in 8 Min) ~ 14 Power Cleans (256 Reps)

Almost a Week...

It has been almost a week since the last post...

Last post was a good WOD that "blew-out" the low back for me!

People have been in working out...still has been good...

Sorry for not posting, I have no idea what they did for workouts, but people were in on both Thursday and Friday...

The back is better, but it will be Bodyweight Work for a while (similar to the fall when this happened)!

Step Brothers WOD (CFNE)
AMRAP in 8 Min:
2 Power Cleans (135#/95#)
25 D/U (50 singles)
4 Power Cleans (135#/95#)
25 D/U (50 singles)
6 Power Cleans (135#/95#)
25 D/U (50 singles)
...increase 2 Cleans every round

Then Feidt's little beauty...
1 Stair Lap
1 trip up & down the stairs w/ Wts (step-ups)
15 TTB
15 Swings

Witt ~ 10 PC + 20 Singles
JB ~ X / did Feidts WOD
Kate ~ 8 PC / did Feidts WOD
Feidt ~ 12 PC / did his own WOD

tb ~
25 Air Squats
25 HR Push Ups
25 Air Squats
20 HR Push Ups
25 Air Squats
15 HR Push Ups
25 Air Squats
10 HR Push Ups
25 Air Squats

Then some Jane Fondas, stretching and rolling out the low back!

Belated Birthday!

HAPPY BIRTHDAY (a day late) to this girl!!!

Danielle Witter...26!

That is right Folks... She turned 26 yesterday...so the workout called for 25 Power Cleans & 25 Burpees...Guess what?!?!?  We were REAL SMART and went to 26...in her honor!!!

So...
Warm-Up:
3 Rnds:
16 Air Squats & a Stretch b/t rounds

Happy Gilmore (CFNE)
For Time:
50 Cal. Row
50 Box Jumps
25...26 Power Cleans (135#/95#)
25...26 Box Jumps (24"/20")

Oz ~ 10:04 (step-ups)
Wendt ~ 9:13 (step-ups)
Witt ~ 17:06 (75# PC)
Val ~ 12:??
tb ~ 50 Cal and back went out on first Box Jump (actually on the step-down!!!)
Felt tight yesterday and today...but not tight enough to avoid working out...we will see...son-of-a-gun!!!
On a side note:
Bertagnolski's theory of heavy weights causing back problems is wrong!!! Maybe guys with bad backs have back problems.

Lots to Do...

First off...

We Tested (and I re-tested) 15.3 on Sunday Afternoon...After the Home show...
Tyler Wendt (Open), Zach Wendt (14-15 Teen), Ethan (Open), Val (Open), Drake (14-15 Teen), and I (masters 45-49) all went... You can check videos HERE.

Quads are burning from the Friday/Sunday Wall Balls...

Today...there was lots to pick from...
But we did THIS:
SNATCH
EMOM x 10 Min:
1st = 7 TnG Snatches
2nd = 6 TnG Snatches
3rd = 5 TnG Snatches
4th = 4 TnG Snatches
5th = 3 TnG Snatches
6th = 2 TnG Snatches
7th, 8th, 9th & 10th = 1 Snatch
* Add wt. each time...

Bar Complex
3 Rnds for Completion
4 Pull Ups + 3 C2B + 2 Bar Muscle Ups (cannot come off bar until MU are done)
(Rest as needed b/t Rounds)

Gymnastic Work
4 Rnds for Competion
5 Skin the Cat (on Rings)
10m Lateral Handstand Walk (back towards bleachers...5m down & 5m back)

T.Wendt ~
tb ~ 115-125-135-155-165-175-185(miss)-185-185(miss)-185 / Bar Complex Complete / Gym Work
The Lateral Handstand Walk was TOUGH... we did 5m down, then 5m back...Made it w/o dropping on 3rd Rnd only...otherwise I came off the bleachers a few times)

15.3...

Well...well...here we go...OVER the 1/2 way mark on the 2015 OPEN season!

15.3
AMRAP in 14 Min:
7 Muscle Ups
50 Wall Balls (20/14)
100 D/U

Don't have a Muscle Up???
Then check HERE for any scaled versions & workout standards!!!

tb ~ 2 Rnds (314 Reps)
val ~ ran camera and counted...and tb was so slow that there was no time for her to go...tonight, after track!

Witt ~ did a different workout...i was not sure what she did, but she is doing great, coming in and getting WORK done!!!

UPDATE:
Oz after school ~ 2 Rnds + 7 Bar MU + 12 Wall Balls = 333 Reps

Thursday WORKers...

JB ~ 5 Mile run... 8:02 / mile pace... Last mile was 6min & something

Britt ~ Cindy-ish...just needed a quick little WOD

Oz ~ Mile Run + 100 D/U, worked some snatch...THEN...did Tuesdays little beauty...
~ 14's + 4 PC (116 Reps)

Yesterday/Today's WOD (depends when you are taking your "rest" day)

EMOM x 12 Min
odd = 7 Push Press + 7 Thrusters (you choose wt)
even = 8 x 10m Shuttle (both hands touch behind the line ~ Record times)

Daliege ~ @75# / 27-25-28-29-30-28

Workout Wednesday...

Great meeting this AM with Oz...
Spiritual WOD = check

For the posted workout...

Warmed Up with a few 800m Runs (w/ 1st, 2nd & 3rd hour)

5 x 3 Thrusters (work to heavy set of 3)

EMOM x 12min:
odd = 7 Push Press + 7 Thrusters (you choose the weight*)
even = 8 x 10m Shuttle** (10m Down=1, Back = 2, etc / BOTH hands must touch behind the line
* tb's suggestions... if your 3 rep is above 185# do 95#...if under do 75, 65 or 55
**Record your times for each shuttle

tb ~ 155-165-175-185-205 / 95# PP & Th ~ Shuttles done in: 27-26-29-31-30-28

This was a great WOD... 95# PP & Thrusters were perfect for me...I was gassed just enough on all rounds...but I did 7 + 7 with really only stopping to breath on thrusters for the 4th & 5th set after #4

UB consistent reps is what I need to work on...

Good Luck Thursday AM

Tough Tuesday

Brief warm-up...
while JB completed his 9 Min AMRAP...

Wedding Crashers (CFNE)
AMRAP in 9 Min:
Ascending Reps (2/2-4/4-6/6-8/8-etc)
Power Cleans (135#/95#)
Box Jump Overs (24"/20")

Conditioning
1 Mile Run for Time

Jb ~ did round of 15?!?!
Witt ~ 12's + 3 PC ~ 87 Reps (@75#) / 11:45
Daliege ~ 14's + 11 BJO ~ 137 Reps (@95#) / 8:30
Val ~ 12's + 9 BJO ~ 107 Reps / 8:20
tb ~ 12's + 11 BJO ~ 109 Reps / 8:25

Talladega Nights

New sports season is upon us... Track starts today...should get interesting...

Warm-Up...

Talladega Nights (CFNE)
AMRAP in 3min:
7 Burpees
7 Med Ball Squat Jumps (30#/20#)
3 MINUTES REST
3 Minute Max Calorie Row
3 MINUTES REST
AMRAP in 3min:
7 Burpees
7 Med Ball Squat Jumps (30#/20#)
3 MINUTES REST
3 Minute Max Calorie Row

Jb ~ 4 Rnds / 56 Cals / 4 Rnds + 4 Burpees / 59 Cals
Feidt ~ 4 Rnds + 2 Burpees / 56 Cals / 4 Rnds + 3 Burpees / 55 Cals
Witt ~ 2 Rnds + 7 Burpees / 36 Cals / 2 Rnds + 2 Sqts / 35 Cals
Britt ~ 3 Rnds + 7 Burpees / 49 Cals / 3 Rnds + 7 Burpees / 51 Cals
tb ~ 4 Rnds + 7 Burpees / 58 Cals / 4 Rnds + 4 Burpees / 59 Cals

PD Day...

E & Val had OPEN 15.2 (which is/was 14.2 repeated!!!)...

Both Improved!!! Ethan went to Rx...Last year he did a scaled down version of this one (behind me in one of the videos from last year)...
Val went scaled for this one and tore it up...not her hand...just the reps...made it to the 14's!!!
6-8-10-12-14!!! That is 15 Minutes of work folks!!!

Ethan ~ 15.2 = 62 Reps
Val ~ 15.2(s) = 187 Reps
Daliege ~ 15.2(s) = Unknown reps, I think he made it to the 12's...around 140 reps
Oz and Jb did the No Joke WOD:

Oz ~
1) Rx (75# Thrusters) ~ Failed in min. 13 ~ 17 completed D/U...then finished the sets w/o timer
2) 5 OHS (95#) + 30 D/U / 5 B/J (24") + 5 Thrusters (75#)
3) 3 Snatch (95#) + 30 D/U / 3 Bar MU + 5 Thrusters (75#) ~ Failed 11th minute (23 D/U)...finished w/o timer

Not sure about JB...he worked hard!

No Joke...

Done again on Thursday AM by Daliege & Witt...
They subbed Thrusters for the Wall Balls...

If you have not done this WOD...you need to get it on your list of WOD's to try!
Here are schedules that could happen (CAPS = workout days):
#1) MON-TUE-WED-thur-FRI(Open)-sat-Sun(reTest)
#2) MON-TUE-wed-THUR-fri-SAT(Open)-sun-MON(reTest)
#3) MON-TUE-WED-thur-FRI(Open)-SAT-sun-MON(reTest)

For some...Thursdays may be moving to an "Active Rest / Recovery Day" thru the OPEN...
It has always been JB's "rest" day...
The Open is announced on Thursday night...
This whole thing really depends on the week and how things are shaking out...

There will always be some WOD posted on the Whiteboard...

DO NOT stay away because you are not sure if anyone will be in! Even if YOU are here...it is important to get in and do this for yourself!!! Life is crazy...go with it, and if you are unsure...call, text, e-mail...the day before...someone will be willing to GO (or at least come in to support/motivate you)!!!

This was no Joke...

HERE is your Thursday WOD a day early...get a little time to think on this one...

"this was no joke"

"this shit got real pretty fast"

"ass kicking"

~ All great quotes by people that performed it...exactly what I was thinking as I was trying to get thru this bitch!
Another GREAT WOD from the genius...Ben B. (CFNE)

1) EMOM x 14:
7 Power Ceans (135#/95#) + 30 D/U
7 C2B + 7 Wall Balls* (30/20)
2-3 Min Rest
2) EMOM x 12:
5 OHS (135#/95#) + 30 D/U
5 Box Jumps (40/30) + 7 Wall Balls*
2-3 Min Rest
3) EMOM x 10:
3 Snatch (135#/95#) + 30 D/U
3 M.U. + 7 WB* (30/20)
SCALE Reps, Weight & Height (BJ) as needed
* sub Thrusters (75#/45#) for Wall Balls so you are not running from gym to room in 60sec
***cut down on reps if/when you need, but finish the WOD!

tb
1) 1-5 as Rx, 6-14 = 5 PC + 30 D/U / 5 C2B + 5 WB
2) 5 OHS + 30 D/U / 4 B.J. + 5 WB
3) 3 Snatch + 30 D/U / 3 MU + 5 Wall Balls*

TbtG

One on One with Three

Since we only have two rowers...this was a WOD we had to do in shifts...
Oz vs. JB & Daliege (started w/ BBJO)
Witt w/ tb & Val (started w/ BBJO)

Conditioning
3 min of Row for Calories
3 min of Burpee Box Jump Overs (20")
2 min of Row for Calories
2 min of Burpee Box Jump Overs (20")
1 min of Row for Calories
1 min of Burpee Box Jump Overs (20")

Strength/Skill*
EMOM x 6
5 Strict HSPU + 5 Kipping
*modify as needed (tb = 3 Strict + 5 Kipping / NOT EMOM

Oz ~ Row = 60-33-16 (109 Cals) /BBJO = 29-18-10 (57) / Total = 166
JB ~ Row = 63-30-13 (106 Cals) / BBJO = 24-16-13 (53) / Total = 159
Daliege ~ BBJO = 29-15-10 (54) / Row = 50-29-13 (92 Cals) / Total = 146
Val ~ BBJO = 27-14-7 (48) / Row = 44-26-13 (83 Cals) / Total = 131
Witt ~ Row = 34-17-9 (60 Cals) / BBJO = 10*-11-6 (27) / Total = 87
tb ~ Row = 61-33-15 (109 Cals) / BBJO = 24-17-12 (53) / Total = 162
HSPU = 3 Strict + 5 Kipping Min 1 & 2...rest 1min...did it again x 2...rest 2 min...3 + 5...rest 1 min...3+5

*Witt rolled her ankle a bit on the first Rnd of BBJO...she is a trooper, rested and then got 10 in!!!
Stan came in after and did this one as well... no idea what he had...

Monday...Here we go!

After a GREAT session of Re-Tests yesterday, we are back to a Monday WOD.

CFNE has a Friday/Monday - Test/Retest schedule for OPEN!
They do have an alternative WOD, for those Regional Qualifiers and on the Main WOD.

Oz performed 15.1 (A) today...great effort and push!!! PRed in the C&J like everyone else in our group...I guess the 9 minute (intense) warm-up helps!!!

Witt, Daliege and I did the "Picture" WOD from CFNE...

15.1 / 15.1-A
Oz ~ 15.1 = 124 Reps (4 Rnds + 4 TTB) / 175# ... just missed 185# before time ran out!
Soooooo....he waited about a minute or two and gave it another go... GOT IT!!! 185#...easy!!!
It does not count for the 15.1-A WOD, BUT it is a PR by Oz on his Clean & Jerk (or Push Press in his case ;-)

Picture (CFNE)
AMRAP in 15 min:
30 Jumping Lunges
30 KB Swings (55#/35#)
30 H.R. Push Ups

Witt ~ 2 Rnds + 4 Push Ups (244 Reps)
Daliege ~
tb ~ 3 Rnds + 17 Lunge Jumps (287 Reps) [w/ 20# vest]

Re-Test...Sunday's

For the next few weeks...Sunday's could be a Re-Test day... or a Test Day...or just a workout day!

If you are interested...we will be in on Sunday's or Monday AM's for some re-testing of the OPEN workouts...

Friday/Sunday Test/Retest is a good strategy... We will see...

Lots in today...

Juan Vidal was in to run a scaled WOD...
E & Val came in for Re-Testing and both improved!!! Ozzie is now forever watching over them...
Drake participated in his FIRST CF Open WOD for the 14-15 year old Teen Division
Witt was in and redid her WOD from Friday...She did it with more weight for the DL and Snatches, she also improved her Clean & Jerk!
I (tb) re-tested and did better...
Videos are linked to the names if you care to watch...

Vidal ~ 100 Reps (3 Rnds + 10 TTB) / 225# C&J
Ethan ~ 101 Reps (3 Rnds + 11 TTB) / 215# C&J
Val ~ 126 Reps (4 Rnds + 6 TTB) / 165# C&J
Drake ~ 122 Reps (4 Rnds + 2 TTB) / 185# C&J
tb ~ 166 Reps (5 Rnds + 1 DL) / 250# C&J