20-something...

The day before school (officially) starts with kids...

Needed to get a real grinder in!
Well...we found it!

5 RFT ~
20 Pull Ups
200m Run
20 HR Push Ups
200m Run
20 Abmat Sit Ups
200m Run
20 Air Squats
200m Run

That is right... 2.5 Miles worth of running and 100 Reps of the other exercises...
What pains me even more is that JB was correct in estimating this thing could take about an hour... I said about 30 minutes or less... Oops!

E ~ 29:54 (3 Rnds)
JB ~ 54:50
V ~ 58:54
tb ~ 45:15 (7:30/16:03[8:33]/25:26[9:23]/35:27[10:01]/45:15[9:48])

Slow Burn...

This was a great slow burn after yesterday's WOD and lack of sleep...

HERO WOD!!!


JERRY
For Time:
1 Mile Run
2K Row
1 Mile Run
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Jacob ~ 24:27...
tb ~ 26:15 (8:15 first mile / 10:15 2nd mile)

Jacob was out to a great start...pulled w/in 150m in the rower on him, but the runs were just too much! He is like the energizer bunny in any distance race...

Val ~ Varied her WOD a bit...
1 Mile Run
Frog Complex (45#)
800m Run
Frog Complex
400m Run
Frog Complex
200m Run

25 Minutes

Volleyball won their first set last night!!! Excellent...
Then they fell apart (according to the coach!)...they need some confidence...that will come...they do not know HOW all this works yet... LOTS of GROWING to be done this season!!! Let's just go with the positive for now...They DID WIN their first set at the Sheboygan Tournament...IT is a start...

AND...THEY DO LOOK GOOD!!!!

WR VB!!!

Yesterday...

It was game day...that is why there was no post... Just never got time to type it up. 

I looked at the WOD results sheet every time I walked past my desk thinking, that will be the next thing I do... Then it was getting game balls ready, cameras ready, organizing the H2O jugs, great PE discussion w/ Mac and Nathali, game plan sheets typed up...you name it, I started to do it...

...thus...never getting around to putting up the WOD...which was excellent, BTW ;-)

So here was yesterdays WOD:

FROGGY 101

10 RFT ~ 

200m Run

6 Frog Complexes (1= Squat-Clean-Thruster + Back-Squat-Thruster) (75#/45#)

Kate ~ 23:53

Oz ~ 25:51

Feidt ~ 27:50

Daliege ~ 31:00 (45# 1-4 / 75# 5-10)

tb ~ 30:03 (@ 95#)

2:03 first RND, Completed Rnd #3 @ 7:21, #6 @ 17:32, #8 @ 23:46, 10 @ 30:03

Kate was a beast...just plowing thru it! Oz was right on her heels...Feidt just kept going and getting further and further ahead of me... It was a brutal WOD...One that needs to be re-visited!

The Start to 2015's School Year

The Best Way 

To Appreciate Something,

Is To Be Without It For A While.

1/2 Murph...sort of

1st Day and we are getting into it with a bit of 1/2 Murph...

MUST follow the routine... But looked like this:

For Time:
800m Run
5 Rnds of:
10 Pull Ups
20 HR Push Ups
30 Air Squats
Finish w/ 800m Run

Oz ~ 20:07
JB ~ 32:35 (did extra rounds)
Val ~ 27:45
Kate ~ 22:10
Feidt ~ 23:50 (w/ a hurt back!)
Wendt ~ 19:27
Syd ~ ??? Came in later but got done!
Daliege ~ ??? Came in later but finished...
tb ~ 20:57 (last 800m was 4:27...shooting for under 4min...not even close)

GREAT DAY for first day back... Now a rest/recovery day (if you choose) and we will be back at it on Thursday AM!!!

Oz and I are meeting at 6:05 AM for anyone interested...GOD WOD!
This will determine our direction for Wednesdays this year at school...
Weekly Scripture Reading...following a book...weekly talks...etc...who knows where this will lead!
But we will be better for it!!! TbtG!

School Week...

Just a practice run at getting ready for school...
For us teachers, that is tomorrow...time for WOD's to begin a bit earlier than we have been use to over the summer...BUT, we need this...
WOD's are a great way to energize yourself for the day/week, keep stress low, get the brain working & enjoy the camaraderie of your fellow peers/teachers/work associates.

Today...JB was in earlier b/c he had something else to do, but this will be typical for him... He is always doing "something extra" and then hustling everyone else up...

Val, E & I did the following:

For Time:
50 Buprees
50 Ab Mat Sit Ups
50 D/U
50 Ab Mat Sit Ups
50 Lungesteps
50 Ab Mat Sit Ups
50 D/U
50 Ab Mat Sit Ups
50 Burpees

Does not seem like it would be that much or long, but it is deceptivly longer than you think...
200 Abmat Sit Ups gets to be a lot...

Ethan ~ 23:08
Val ~ 21:35
tb ~ 19:47 (3:07 / 3:17 for the two rounds of Burpees...50 in a row, both times)

Rep scheme for Unbroken Burpees:
10 Rt step-down, Rt step-up
10 Lft step-down, Lft step-up
10 Rt step-down, Lft step-Up
10 Lft step-down, Rt step-up
10 Jackknife Style burpees

Much Needed...

The workout Friday was much needed...

High stress levels of the 1st Game of the year...football that is...
Lots of nervous energy...

Bodyweight work hit the spot and so did the competition...not so much a competition, as just flat out pushing each other to work as hard as we can...I almost puked at the end (and after all that talk a week or so ago about just that subject)...

Val was just moving thru the workout...even with her cold and no voice!
No voice is from the first week of Volleyball!!!
It has been cool to watch her work that program and the girls...Great things are happening!

So what did we do you ask?

More body weight work...

Pre-Game
4 Rnds for Time:
50 Lungesteps
35/25 HR Push Ups
50 Air Squats
400m Run

Val ~ 29:12
tb ~ 29:10

Quick...

Well...quick and not so quick...

Once I get here in the AM it seems anything can be a distraction...
Headphones, e-mails, attendance, etc...

Even looking for a WOD can be a distraction...looking for the "perfect" WOD for the day, considering what we did yesterday, etc...

Not following programming can be a pain, but BODYWEIGHT movement is the goal for now...

Sooooo....
I was going to just get a warm-up going with some burpees, and as I started (somewhere b/t 15-20 burpees, I decided to see if I could get 100 in a row...

Warm-Up turned into Workout!
Here was the rep scheme for 100 continuous burpees:
10x step down & up w/RT
10x step down and up w/LFT
10x step down RT, step up LFT
10x step down LFT, step up RT
10x regular Burpees
(2 Rnds thru this)

I did not start a timer b/c I was just doing a warm-up...as I was 20 burpees into it, I decided tout was somewhere b/t 7-8 minutes)

Then...

5 Rnds
15 GHD Sit Ups
10 GH Raises

A nice little QUICK WOD...

It's been a while...

Well... It has been a while...

Workouts have still been going on, but there is no record of them...

Briefly...here are some WOD's we have done:

AMRAP in 20min:
Team of 3 (one partner working at a time)
200m Run (Together)
40 Squat Cleans (ascending each Round)
115/80, 135/95, 155/105, 185/135 & 205/145 for max reps if you make it there...

That was fun... I think Val, Syd and I got to 10 or 12 reps @ 185/135 round...can't really remember

21-15-9
Power Cleans (135/95)
Front Rack Lunges (135/95)
Push Jerks (135/95)

Tough WOD...Rack Lunges do not let you breath...

Then we got ready for the TEAM Boxstar Competition @ Kenosha Crossfit

Syd, Val and I took 3rd in the Scaled Division...definitely where we belonged. The 3 teams in Rx were STUDS!!! We did win the championship (Rnd #4) WOD:
Chipper ~ 300 Singles, 150 Box Jumps, 75 KB Swings, 50 OHS (95/75)
And were very competitive in the first two... Just gave away #3 (100 Squat Clean Thrusters w/ 3 Rope Climbs b/t every partner...)

AS FOR TODAY (and the next coming weeks)...

We will be programing LOTS of Bodyweight Exercises... Just get the blood flowing and working out... Not a lot of the extras (heavy weights, strength focus, etc)... Just some time for giving the body a break...

TODAY

CRAZY 8's
8 RFT ~
8 Pull Ups
8 Box Jumps (24/20)
8 Burpees
8 Dips
8 HR Push Ups
8 Lungesteps
8 D/U
8 Wall Balls (20/14)

Wendt ~ 28:05...killed it! (30# WB 6,7 &8)
Val ~ 33:03
tb ~ 36:10 (3:12/3:49/4:23/4:43/4:46/5:20/5:17/5:10)

Jeez...just could not get air in the lungs after round #5...No matter how I did the Burpees (walkdown or quick) I could not just jump on the Dips and go... BUT...did do all box jumps as rebounders vs. step-ups... Maybe I could pick up some time w/ step up/downs (if it were a comp)

Great Day...

Alumni Golf Outing...Friday...FB Season...

What could be better???

Warm-Up - Move

EMOM x 10:
Low Hang Squat Snatch, climbing

Dragonfly
AMRAP in 15min:
300m Row
30 Wall Ball (20#/14#)

Wendt ~
Ethan ~ 95-105-115-125-130-135-135-140-145-150-155 / 4 Rnds + 11WB
Wendt ~ up to 165# / 4 Rnds + 26 WB
tb ~ 135-155-160-165-165-170-175-180-185-185-190 / 4 Rnds + 14WB

Gwen-ish

Great Workout yesterday...Pretty Intense!

Gwen (sort of)
With a running clock...
0:00 ~ 15 UB Clean & Jerk
7:00 ~ 12 UB Clean & Jerk
14:00 ~ 9 UB Clean & Jerk

Thrusters
5 x 5 Pausing Overhead Thruster (pause 2 full seconds at top), climbing

Gym
EMOM x 10min:
10 Bar Facing Burpees for time

Wendt ~ 115-135-145 / 95-135-155-165-175 / 20-22-24-24-23-24-24-23-23-22
Val ~ 95(3x5)-75-85 / xx / did as sets of 8
tb ~ 135-155-175 / 135-155-175-185-185 / 25-23-40-37-35-40-40-35-25-23

Double Down...

Still lots of work to get done, but now we can at least practice...real football...

But first...a workout...

Again...

Grinder Type Warm-Up (all these and MORE)
800m Run
15 Burpees over Bar
2 x 10 Frog Complex (1=Sqt-Clean Thruster + Back Squat Thruster) (65#/45#)
STRICT Pull Ups
HSPU
Leg Blaster
Push Up Progression
LOTS of MOBILITY STUFF

OHS
3 x 3

Double Down
1K Row (or 800m Run)
30 OHS (135#/95#)
30 C2B
500m Row ( or 400m Run)
15 OHS
15 C2B

Wendt ~ 95-115-125 / 16:45 (95#)
Val ~ OHS Practice / 18:10 (65#/Purple Band)
tb ~ 185-185-195 / 15:10

First Day...

First Day of Football...

Lots of kids...a good problem to have... Now if they get all the paperwork in and STAY committed to it...

Commitment...not the easiest thing to do for anyone let alone kids...
They just don't understand the meaning...That is were we come in...teach commitment. Make them want to be a part of something and learn the valuable lessons of LIFE...not just the sport!

Also...the TEAM Comp is fast approaching... We are ready for it if it was today, BUT there is always room for improvement... Especially with 100 Squat-Clean Thrusters (holy cow!)...

So did a longer "Grinder Type" Warm-Up

Then...

Squat Snatch
EMOM x 12:
Min 1-2-3 @ 75%
Min 4-5-6 @ 80%
Min 7-8-9 @ 85%
Min 10 @ 90%
Min 11-12 @ 85%

Conditioning (On Track w/ Kids)
Surfer on Acid
3 RFT
400m Run
21 Burpees

Val ~ worked lighter Sq Snatch / 11:35
tb ~ 165# / 175#/185# / 195#(missed) / 185# / 10:00

BACK!!!

Last week was a bit of Vacation... Up in Rhinelander for me... Val took a couple days in Door County...

Time to get back into the swing of things...

Two-a-days (not really, but that is what they are still called)...
for football begin on Tuesday, August 4th...
We will be practicing from 4:30-6pm then 6:30-8pm...
SO...
TWO practices in a day = Two-a-days...

Maybe that is how we will need to train as well...

Val, Syd & tb will be in the Kenosha Crossfit/Boxstar  Open TEAM Competition
Sunday, August 16th (2 Guys & 1 Girl)...

Events were announced (subject to change, of course)...

But now there is some time to train/practice...

Event #1
As Many Reps as Possible in 5 Minutes (per person)
15 Wall Ball (20/14)
15 Burpees over Rower
15 Pull Ups
15 Cal Row
15 HR Push Ups
15 Cal Row
15 Pull Ups
15 Burpees over Rower

Event #2
AMRAP in 14 Min:
14 TTB
DT* ~ 12-9-6 of Deadlift + Hang Clean + Push Jerk (155#)
*Each partner will be designated one of the lifts

Event #3
100 Squat-Clean Thrusters*
Everytime your hands come off the bar there will be a 3 Rope Climb Penalty

Event #4 ~ TBD

Oh, yea...and they reserve the right to change ANY part or ALL of the above workouts...
You know...Crossfit ~ Be ready for the unknown and unknowable!!!

So...easy job of getting back to work this Saturday AM...

Warm-Up
600m Run
15 Burpees
Leg Blaster
Push Up Progresson (10 Rev. Grip Push Ups + 5 Lft Hand Fwd + 5 Rt Hand Fwd + 10 HR)
15 Burpees
Pass Thrus
Step Thrus

Then...Conditioning
Event #1 in 5 Min
REST
Event #1 in 5 Min @ 8 Reps Each, if complete...start again with 7's

Cool Down...
A) 3 Attempts at Max Calorie/Hr (how high can you get)
B) 3 x 20sec @ 90%+ of above #

tb ~ 6 Pull Ups(#2) (96 Total Reps) / 7 Pull Ups (#1) (85 Total Reps)
A) 2001 @ #2 Damp / 2268 @ #6.5 Damp / 2375 @ #10 Damp
B) Done ~ 13 Pulls in 20sec @ 10-10-9

NEEDS:
Leg Blaster & Push Ups EVERYDAY (reps-reps-reps...volume)!!!
Squat Cleans / Thrusters ~ Get Heavy and make the wts light!
Don't forget to Snatch/Squat Snatch a bit...could "pop-up"...