Soreness...

You would think it was from yesterdays WOD...but NO!!!
Reaching/Sorting/Baging 1800+  T-shirts yesterday was what did this old man's back in!!!

I had some good muscle soreness going from the WOD...but after a few hours working the T's, it just turned into plain old low-back stiffness...and lasted till this AM... It took the entire morning just working it out and finally getting loose enough to work...
Sheesh...getting old is tough...

So Today...Depending on how much time you had...

SNATCH WORK
7 Sets of the Following:
High Hang Pull + Hang Pull + Hang Snatch

Strength
OHS ~ Work to heavy set of 5 reps

Gymnastics Conditioning
5 x 15 UB C2B*
*scale to a # that is taxing to you...

Epinephrine (CFNE)
For Time:
1000m Row
then...
21-15-9
KB Swings (70#/55#)
OHS (115#/80#)

Maloney ~ Epy = 12:42 (65# OHS)
Oz ~ Snatch Done... Epi (minus the 1K row)
Val ~ Epy = 11:21 (4:11 row)
Witt ~ 13:05 (35 KB / 45# OHS)
tb ~ 115-125-130-140-150-160-170(fail) / 205# / Done! / 10:53 (4:06 Row)

B Strong!

Another GREAT Thursday Team Strength WOD!!! TEAMS are awesome!

I loved how our team pushed each other in reps, counting and keeping the bar moving without saying a word! Throughout the whole WOD there was not much being said about scheming or any of it, we just knew! Someone would get reps...next guy got more and that pushed us all to keep working hard and going...You got what you got and we all knew you were giving it your best!!! We worked for each others strengths.  If you didn't get as many reps as you thought you should...didn't matter...the next guy picked it up for you and we just kept moving...
This was for our group for sure...(E, Oz and me)...was just a cool feeling working and building the reps with these two!!!

40 Burpee Warm Up ( for Daliege's 40th B-Day - yesterday)

For Reps:
AMRAP in 7 min:
50 Push Press (135#/95#)
50 Push Press (155#/105#)
Max Reps in remaining Time (185#/135#)
3 Min REST
AMRAP in 7 min:
50 Front Squat (135#/95#)
50 F.Sqt (155#/105#)
Max Reps in remaining Time (185#/135#)
3 Min REST
AMRAP in 7 min:
50 Power Clean (135#/95#)
50 PC (155#/105#)
Max Reps in remaining Time (185#/135#)

REST

For separate times:
4 x 400 (200 & Back) w/ 2 Min Rest b/t

Teams
Ethan, Oz & tb ~ PP = 3@185# / FS = 17@185# / PC = 5@185#
Halbur & Dalaige ~ (95-105-135 / 35 reps scheme for the two of them vs. 50)
Halbs did the first one on his own...D was just warming up...F.Sqt = 8@ 135# / PC=3@135#

400's 
Daliege ~ 1:30 / 1:23 / 1:28 / 1:16 (not bad for the "new" 40 year old in the group!!!)
Halbs ~ 1:23 / 1:28 / 1:31 / 1:33
tb ~ 1:39 / 1:33 / 1:39 / 131

Day After...

Entire body is sore!
It took a lot of time to get warmed up today...
We did this one in waves, due to the rowers! At least I had more time to warm-up...

50 Burpees, Burgner Warm-Up, Hip Mobility, etc...

Christine
3 RFT ~
500m Row
12 Deadlift (BWT)
21 Box Jumps (20")

Snatch
EMOM x 6min (@ 85%)

Oz ~ 11:24 (185#)
T.Wendt ~ 10:44 (185#)
Val ~ 15:28 (155#)
Dalaige ~ 12:44 (200#)
Witt ~ 18:47 (135#)
tb ~ 11:42 (185#) / 180# for the snatches (6/6)

MDM 2015

If you have read Lone Survivor, you will know this part!

THIS action was what Lt. Mike Murphy was all about...

HIS MEN!!!

This was his true character!!!

Walked into the only open spot the Sat Phone would get reception, 

despite the bullets and made the phone call for his guys!

THIS is the character of Lt. Michael P. Murphy!

Notice the "Thank You" at the end of the phone conversation...

While being shot at...

"Greater love has no man than this, 

that a man lay down his life for his friends."

John 15:13

MURPH

For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

* If you have a 20# vest, wear it!

**Pull Ups, Push Ups & Air Squats can be partitioned up however you like...BUT this must begin and end with the 1 Mile runs!

***Scale as needed...1/2, 1/4, just do the work you feel you can...then a little more!

RESULTS (one year ago HERE)

Syd ~ 

Mac ~ 

Doreen ~ 

Feidt ~ 

Marcie ~ (?-1/2 Murph) ~ 

Oz ~ 41:42

Daliege ~ 

Halbur ~

Q.Hobbs ~ 

Ethan ~ 43:45

Maloney ~ 59:45 (20# vest for runs / 100 Pull ups and the tears to prove it!)

T.Wendt ~ 40:02 (w/ 20# vest)

Z. Wendt ~ 53:30

Des ~ 1/2 mile + 5-0-15 a few times...

Britt ~ 48:42

Witt ~ 50:30 (PR by 14 min) [60Mod. Pull-100Push-150ASqts] 

tb ~ 46:36 (no vest...not going to crush the back)

Here is a pre-WOD pic:

Today was a great day!!!

Everyone coming together to get in a great WOD...

Rain was actually nice for the second mile...it just makes for a lousy day all around afterwards.

Alone...

Going it alone today...

Sand the Deck (CFNE)
For Time:
1 Mile Run
100 Air Squats
100 Abmat Sit Ups
50 KB Swings (70#/55#)
50 Box Jump Overs (24"/20")

tb ~ 23:20

NOT looking forward to Muph on Monday (it will be rough)...
Looking Forward to seeing everyone & working alongside everyone!!!

MDM
Celebrating our Freedom and sweating for those that have allowed us to HAVE IT!!!

It's that time of year...HERO's

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 7 in the line of duty. 
He is survived by his wife and two children.
First Posted @ crossfit.com on 2.13.08

Old Attempts:
2-25-11
9-25-12
4-16-14

Warm-Up:
300m Row
Roll out the shoulders
Burgener Warm-Up

RANDY
75 Power Snatches (75#/55#)

Gymnastics Conditioning
For Time:
60 STRICT Pull Ups

Wendt ~ 5:01 / 6:35
Oz ~ 6:22 / 30 Strict ~ DONE!
Feidt ~ 5:40 / did strict pull ups ~ ??
Witt ~ 11:12 (Rx) / 15:00 (mod Pull Ups)
tb ~ 4:21 (15-10-10-10-8-7-15) / 7:55 (6x5* / 4x3-2 / 10x1's)
*was at 30 strict pull ups @ 2:55

Oz & Feidt had their first attempts at Randy (I believe)...
So great PR's for them!!!
Witt ~ Strong enough to go Rx...Awesome!!!

Read the post below and share...lets get MDM going!!!

Memorial Day Murph...

This has become a tradition of ours on Memorial Day... Scroll down HERE to check out some past MDM's!

Nationally...it has become THIS

A little late to order a shirt, but you could still (maybe) get one for a later date...If it is something that interests you...

More importantly, just a good time with friends (& a WOD) and remembering what others have sacrificed for OUR freedom...Despite all the problems, WE DO LIVE IN THE GREATEST COUNTRY IN THE WORLD!!!

Don't worry about the WOD... It is scale-able to fit all shapes, sizes and fitness levels...
Working out and sweating TOGETHER is the more important thing!!!
Come alone...bring a friend...bring the family...ALL ARE WELCOME!!!

MONDAY, May 25th

9 A.M. (warm-up and instructions)

LHS Wt. Room

Start time @ 9:30!!!

The Crane (CFNE)

Today's little WOD is obviously brought to you by CFNE
They did it on Wednesday (our Rest Day)...their rest day is Thursday!

Nice TEAM WOD today and in the end we had just enough people to get after this one!!!

BB Conditioning
The Crane
With a Running Clock...
In 7 Minutes perform:
50 Back Squats (135#/95#)
50 Back Squats (185#/135#)
AMRAP Back Squats (225#/185#) with remaining time...
~ REST 3 Minutes ~ @ the 10 minute mark
In 7 Minutes perform:
50 STRICT Press* (95#/65#)
50 Strict Press* (115#/80#)
AMRAP Strict Press* (135#/95#)
~ REST 3 Minutes ~ @ the 20 minute mark
In 7 Minutes perform:
50 Deadlift (185#/135#)
50 Deadlift (225#/155#)
AMRAP Deadlift (275#/185#)

This was a really good strength WOD...

Val - Codi H - Daliege ~ (Lighter Rx) 28 BS / 41 SP (turned to PP) / 68 DL
tb - JB - Statz ~ (Heavy Rx) 44 BS / 6 SP / 46 DL

Legs are feelin' it...

Well... more specifically my quads! But the legs really felt it today...
Low back as well...but it actually loosened up a bit as we went...

Great stuff today getting all 3 routines in! As a group...we were very good... Pushing it...Getting better...

E got warmed up and then worked the snatch...

Oz & I got the 7 sets in...JB worked some great form...not quite Squat Snatches, but did Pwr Snatch + OHS...

Snatch Complex
7 sets of the following:
High Hang Snatch PULL* + Hang Snatch PULL* + Hang Squat Snatch
* these are not full snatches...just the pull phase

Gymnastics Conditioning
For Time:
1, 2, 3...8, 9, 10 of UB C2B Pull Ups*
*scale or goto regular pull ups as needed
* Must drop b/t sets...rest as needed when you get tired, but if you miss, say get 7 on the 8 set and then have to drop, you must redo the set of 8 (rest...rest...rest) until you can get all 8 unbroken...

Cobra Kai
A) 
AMRAP in 3min:
6 Front Squats (155#/105#)
6 Burpees over Bar
~ 1min REST ~
B)
AMRAP in 3min: D/U's
~ 1min REST ~
C)
AMRAP in 3min:
6 Front Squats (135#/95#)
6 Burpees over Bar

Daliege ~ XX / 6:30 / 2Rnds + 6 FS / 250 (singles) / 2Rnds + 6 FS (all @ 135#)
Ethan ~ worked snatch / 6ish (thru 9's...stuck on 10) / 2Rnds + 6 FS / 290 (singles) / 2Rnds + 6 FS
Ethan was the one that did this correct A @ 155# / C @ 135#
JB ~ worked at 135# / 6:25 / 3 Rnds / 200 / 3 Rnds (all @ 155#)
Oz ~ 95-105-115-115-125-125-135 / 5:56 / 2Rnds + 3 BOB / 166 / 2Rnds + 2 FS (all @ 135#)
tb ~ 135-135-145-145-155-155-165 / 3:51 / 3 Rnds / 180 / 3 Rnds (all @ 155#)

Looking forward to Wednesday ... REST DAY!!!

MDM is coming!!!

Had a great crew in today... Hopefully even more next Monday!!!

Memorial Day Murph is coming!!!

9am @ LHS Wt. Room (warm-up time)

Oz got it started off early as he has to be out to school a bit sooner than the rest of us!

Warm-Up
45 Burpees (tb's birthday #)

Sweep the Leg
For Time:
50 Wall Balls (20/14)
200m Run
15 Clean & Jerks (135#/95#)
400m Run
15 Clean & Jerks
200m Run
50 Wall Balls

Clean & Jerk
7 x 3 (quick singles), climbing ~ 2 Min Rest b/t sets

Oz ~ 16:15
Wendt ~ 12:46
Witt ~ 22:40 (65# C&J)
Kate ~ 15:22
Feidt ~ 14:30
Val ~ 17:20
Ethan ~ 15:57
JB ~ 17:45
tb ~ 17:55 / 185-185-185-185-195-205-215

Filthy

Filthy 50... a bit different...

CompTrain varied it a bit... changed the order of Wall Ball & Burpees, and added TTB vs. K2E...

Some nice changes...but still a real bugger!

Filthy 50 (CompTrain Style)

For Time:

50 Box Jumps (24/20)

50 KB Swings (35#)

50 Jumping Pull Ups (mid forearm must touch from standing position / Chest to Bar)

50 Walking Lunges

50 TTB

50 Push Press (45#/35#)

50 Back Extension

50 Burpees

50 Wall Balls

50 D/U

Oz ~ 31:29

JB ~ 25:19

tb ~ 28:19*

* finished Lunges @ 7:22

started TTB @ 8:00...finished @ 11:22

finished Hip Ext @ 16:22

finished Burpees @ 23:22 (so over 5 min for 50 burpees...GOT TO BE BETTER @ Burpees!!!)

Ah...400's

Well...we needed to get warmed up, so it was:

Mile Run
or
E3MO3M ~ 400's

JB picked the 400's...originally going to do 4, but then we did 5 (just for fun).

Warm-Up:
E3MO3M x 5:
400 Run

1) Clean & Jerk Complex
Work to a heavy set of:
1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk

2) Conditioning:
3 Rnds of the following:
AMRAP in 2min:
20 V-Ups
20 Supermans
Max Reps Front Squat (155#/105#)

1 Minute Rest b/t RNDS

Daliege ~ C&J Work / 7-7-10 (@135#)
Witt ~ C&J work / 4-1-5 (@75#)
Val ~ 135# / 6-5-6 (@95#)
JB ~ 135# (doubled) / 13-9-7 (@135#)
tb ~ 225# / 10-10-11

No snatches today OZ!
TbtG

Clean Start!

Nice group effort today!

Everybody PR'd in HELEN and JB was smart in his cleans...did not let the ego get in the way and try too much weight! Just quick and efficient in movement!

1) Cleans
a) 2x2 Squat Clean (@85%)
b) 2x1 Halting Dead* Clean (@85%)
*pause for 2 seconds above the knee

2) HELEN
3 RFT ~
400m Run (200 & back)
21 KB Swings (55#/35#)
12 Pull Ups

3) Strength
3 x 3 Front Squat

Oz ~ 185# / 10:47 (PR!)
Val ~ 135# / 12:13 (PR!)
Daliege ~ Sqt Cl Practice / 12:08 (w/ 70# KB)
JB ~ 155# (smart & not injured) / 11:58 (PR!)
tb ~ 205# / 10:46 (PR!) / 255#

Other HELEN results:
HERE (8.16.13)
HERE (4.22.13)
HERE (8.24.11)

Boy Oh BODE!

This WOD is bound to "pop-up" every May...Why wouldn't it???

This is CFNE owner's boy BODE's Birthday WOD!!!

BODE
12 Rnd:
5 HSPU
11 Power Snatches (95#/65#)

However on CompTrain, he switched it (mistakenly or not, we do not know) to:
BODE (v.2)
5 RFT ~
11 Power Snatches (95#65#)
12 HSPU

Witt choose to do CompTrain (v.2)...Jacob & I did "the original":

Witt ~ 14:52 (HR Push Ups)
JB ~ 30:18 (10 HR Push Ups subbed for the 5 HSPU...that is 120 HRPU folks!!!)
tb ~ 23:18 (1:30 PR)...extremely happy with that result!!!
Snatch strategy (well at least breathing recovery & strategy)
Rnds 1-3 = 6+ 5 Drops / 4-9 = 4+4+ 3 Drops / 10&11 = 6+ 5 Drops / 12 = 11 in a row
10:30 @ 6 Rnds Complete (1:45/rnd)
17:02 @ 9 Rnds Complete (2:20/rnd for rnds 7-9 / 1:53/rnd overall thru 9 rnds)
(2:05/rnd for rnds 10-12 / 1:56.5/rnd for overall average)

AOWR performances from EXCACTLY 1-Year ago HERE

Addendum...STRENGTH

SNATCH
2 x 3 @ 75%
3 x 2 @ 80%
1 x 1 @ 85%

Back Squat
3 x 3 (across)

tb ~ 160# (2x3) / 175# (3x2) / 185# (1x1) / 315# for BS

Missed it...

Thought I put up yesterday's WOD... BUT
I missed it...

Thursday...

For Time:
1 Mile Run
50 OHS (75#/45#) (games is 135#/95#)
100 GHD Sit Ups
150 D/U (300 Singles)
50 SDLHP (70#/35# KB) (games was same as OHS)
100 Box Jump Overs (24"/20")
Time cap of 26 minutes for the Regionals... sheesh!

JB ~ 35:04
Oz ~ worked it and had to leave
Witt ~ 41:53
Daliege ~ 35:08
Val ~ 34:23
tb ~ 38:40


Coming back to todays WOD there was a lot of muscle soreness/stiffness...

4 RFT ~
25 Cal Row
16 C2B
9 Strict (if possible) HSPU (sub~20 HR Push Ups)

Malo ~ 17:47 (purple band...strictish / 20 HR PU)
JB ~ 20:10 (20 HR PU)
tb ~ 23:20 (did all HSPU strict)

Sets for STRICT HSPU
1st Rnd: 5-3-1...did not feel too bad
2nd Rnd: 4-3-1-1...thought I would get 4-3-2, but that #3 of 3 was brutal...
3rd Rnd: 3-2-2-1-1...just too much rest after the 3 & 2
4th Rnd: 1-1-1-1-1-1-1-2...took 5 breaths b/t each one...at least it seemed faster than sitting for 45sec

Changin' it up!

For those that were unaware... we have been on a Thursday Rest day for a few weeks now...

We are going back to Wednesday Rest/Recovery Days...

Just for your info...

Today was good, and JB really got after it...especially since yesterdays WOD had much running for him (although that is never a problem for him)

MAYA (CFNE)
5 RFT ~
5 Burpee Box Jumps (20")
15 OHS (75#/55#)
200m Run

Strength
Work to a heavy set of"
1 Power Clean + 1 Squat Clean

Oz ~ 155# PC+SC / 14:04
Daleige ~ 14:48 (started first two sets w/ 10 Burpee Box Jumps...ha)
Val ~ 15:50 (w/ 65# OHS!!!)
JB ~ 11:56
tb ~ 13:11 / 225# PC+SC

Monday...Monday...

Here we go...

Jacob, Feidt & Kate ~ No known times...

For Time:
50-40-30-20-10
KB Swings
50-40-30-20-10
Box Jumps (24-20)
1000-800-600-400-200 Meter Run

Oz, Witt & tb

EMOM x 15min:
1 Power Snatch + 1 Squat Snatch + 1 OHS

Then...

DIANE
21-15-9
Deadlift (225#/155#)
HSPU

Oz ~ 95 x 3, 105 x 3, 115 x 3, 125 x 3, 135 x 3 / School
Witt ~ 45# Across / 9:22
tb ~ 95-105-115-125-135 x 5, 155 x 4, 165 x 2 / 11:09

THE Tradition!

JIGSAW 2015
It was not many, but it was US!!!

Lumberjacks made an appearance at this year's Jigsaw Run for Autism in Wisconsin Rapids.  It is a great event that provides support for our central Wisconsin Autism Society.  Desi and the Grapers took on the kids run for the second year and we have made it a point to make sure some of us are around for the festivities!!

Some greatness of the day:
1.  Met up with a man who was running his 'first 5K' and we happily informed him he would be surpassing that 5k distance!  That was awesome!  As he crossed the finish line, he took out his cell phone and dialed up someone to tell them he had finished and his time.  I applaud him!!

2.  A little boy came running over to me and asked for a high five.  His mom was behind him and told me that her son had seen the lumberjacks prior to the start of the race and was hoping to make sure he got to go over and saw them after the race was done!  Seriously cool stuff!

3.  Had a new mix of a group again this year - pretty cool to look at the pictures since 2010 and realize how much has happened over the last half a decade!  I am thankful for what we have and what we are able to do because we have the support of each other to get us through!  Seems like a lot has happened over the past 5 years- good, bad, CrAzY; and I am lucky to have such great people to share it all with.

Quick Catch-Up

Sorry about the lack of posting...

Tuesday
3 RFT ~
30 Wall Ball (20/14)
30 Snatch (115#/80#)
30 Box Jump Overs (24"/20")
30 TTB

Val ~ 2 rnds @ 22:05
JB ~ 31:24
Dalaige ~ ??
tb ~ 36:13

Wednesday
Guys did a different WOD...not sure what was done (forgot)

I did:
Cleans (Quick Singles)
3 @ 70%
3 @ 75%
3 @ 80%
2 @ 75%
2 @ 80%
2 @ 85%
1 @ 80%
1 @ 85%
1 @ 90%

ANNIE
50-40-30-20-10
D/U
Abmat Sit Ups

tb ~ 185-195-205-195-205-215-205-215-230 / 7:55

Thursday = REST DAY

Friday
3 Sets (rest as needed) of Bar Pull Complex
6 TTB + 5 C2B + 4 TTB + 3 C2B
or
5 TTB + 4 Bar M.U. + 3 TTB + 2 Bar M.U.
*goal is not to come off the bar for the complex

Conditioning
5 Rnds of Cindy (5 Pull Ups + 10 HR Push Ups + 15 Squats)
20 Power Snatches (115#/80#)
5 Rnds of Cindy

Oz ~
Kate ~
JB ~
Feidt ~ 13:?? (+ 20 more Power Snatches = 18:??)
Val ~ Pull Complex Done / 14:40
tb ~ Pull Complex Done / 13:54