TRACKing our progress

Today we had a few less...For the Boys, tonight is the first TRACK Meet of the season.  Good luck to Reeder & Fiegel!

As for the WODs this week...I (tb) appoligize for not putting anything up... Worked out Monday and got myself worked up to much... It is going to be a while before I can workout like I would like.  This junk has me thinking/worrying to much...looks like stress relief yoga for a while.

The WR Crew has been on Bertagnolski's FAVORITE site in the world (crossfithardcore.com).  Programing is slightly different than the way we have been use to, but Jacob LOVES it and that is all that matters...

WHINER GETS HIS WAY (for JB)
21-18-15-12-9-6-3
Box Jump (24")
Swings (70 or 55...get heavy)
K2E

Enjoy & Good Luck to the Track Boys!!!

Also... Good luck to the Stair Climbers this weekend... I expect to see Pics on this site!  I am truly sorry I cannot be there!  I will be back in some type of action in April/May...Expect to run @ the Jigsaw!

Britt ~ 14:42
Syd ~ 15:33
Feidt ~ 15:59
El Tigre ~ 18:26

PS ~ Val...GREAT POST below!  Awsome thoughts and VERY TRUE!  It is the people around you that make the difference in the world and life... We must always

Another week..

Well, since the WR crew hasn't been posting their workouts as often this week... I figured I could chime in for a moment.

There is a lot to say about a group of individuals coming together, almost everyday, and sharing with each other what the rest of our daily meetings miss out on...  we share successes, failures, we push each other, take a step back when we notice one may just want to be in their own world that morning, we give that extra word of encouragement when needed or allow brutal honesty to be a form of respect between each other, and we accept another's challenges and only want the best for them ... we share something that we can truly not describe to another who asks us about our workouts together... and yet, we are okay with not being able to define it. 

We accept others on a basis of proving themselves that they 'want' to be there..  'New' additions that hold form and truth throughout their workouts only add to the competitive atmosphere we thrive on, yet simply sharing in the camaraderie is really what we crave.

Participants come and go, but the core that thrives are more than participants.  This core is a constant that you can always rely on, feed off of, and they push you harder than you could ever push yourself.

What happens when you have to step away, move away, leave~  you feel lost.  But what is so great about this understanding is that you know why you feel lost, you miss the feeling you got every morning from those people, you know you need to be surrounded by others throughout the week that simply understand why you are there.  As an individual, you can make it work but it just doesn't feel the same...   so what do you do?  Find another focus?  Find another activity with group emphasis?  OR  Do you examine yourself, address the weaknesses and, after a thorough physical, do you decide to just start again, only with a different focus?  No one ever judges you on your focus, they simply want you to be there... so 'there' is where you should be.

Words can't decribe the weekend I had...  I am just constantly reminded how lucky I am to have met such amazing people throughout my life.

To another week~  challenging ourselves no matter how small or large that may be... 

-V

~the two in this picture, PE teachers from AZ.. my first team triathlon which took first place!  The one on the left attempted the ironman in tempe that year and told me to run a half..  and my mentor, the one in the middle, she keeps tabs on me even now... 

AB-TASTIC

Warm-Up:
75 Jumping Jax
Tabata Mash-Up: K2E & Floor Wipers (95#) *95 is to much...should have been 75

OVERHEAD SQUAT
5-5-5-5 *2m Rest b/t sets

Then...

SUMOVER DEADSQUAT
21-15-9
SDLHP (95#)
OHS (95#)

Watching everyone work hard and push themselves is great...Work your form, push yourself, demand the best out of yourself in all you do!  Keep up the great work...

OHS Heaviest Set / Time on the Burner
El Tigre ~ 185 / 5:02
Britt ~ 155 / 8:29
Feidt ~ 135 / 7:04
Syd ~ FS-225 / 6:42 (135 FS rather than OHS)
Hepp ~ 155 / 5:18
Hansen ~ 155 / 5:02
Fiegel ~ 185 / 4:28
Reeder ~ 155 / 7:39
Elgersma ~ 155 / 5:05 (sketchy reps...get better at form!)

Wednesday WOD

Warm-Up: 2 Rnds ~
10 Pass Thrus, 5 Pull Ups, 10 Lunges, 5 Tuck to Headstand

Miserable Mile
For Time:
50 Jumping Air Squats
400m Run
50 Push Ups (Hands Off @ Bottom)
400m Run
50 Jumping Lunges
400m Run
50 Abmat Sit Ups
400m Run

Another outstanding performance... It is great to watch everyone putting forth the work & effort.
It also makes me appreciate life, working hard, being with friends...this stuff is great...Can't wait to get back at it!

Britt ~ 14:00
El Tigre ~ 17:03
Feidt ~ 17:55
Syd ~ 17:00
Hansen ~ 13:00
Fiegel ~ 16:44
Reeder ~ 14:45
Biba ~ 16:22
Hennessy ~ 18:20

DEADLIFTS!

Warm-Up: 30 Lungesteps...5 Push Ups every 5 Steps...

Deadlift Focus: 5-5-5
Straight Back...easy pull...Drive the Heels

DEADLIFT 3-3-3-3-3 (2min Rest b/t sets)

15-12-9
Hang Squat Snatch (95#)
Chest 2 Bar Pull Ups
Bar Dips

Great Effort by ALL!  Everyone was much higher on C2B Pull Ups than they have been in the past.  Excellent job in being disciplined and continuing to work hard!
Forearms paid the price today...Great Strength & Power combo

El Tigre ~ 4x10 squats rather than DL (225#) / 9:05
Britt ~ 285# / 11:07
Feidt ~ 325# / 15:10
Syd ~ 405# / 11:55
Hansen ~ 405# / 10:15
Fiegel ~ 405# / 14:10
Reeder ~ 405# / 15:39
Biba ~ 285# / 14:38

*Syd and Fiegel both went for 455 and got it ONCE! Great attempts!!!

Back At It...

3 Rnds ~ 5 Pull Ups, 10 Back Extensions, Sampson Stretch

(From Sin City Crossfit)
AMRAP in 15 Min:
Power Snatch (135#) (mod = Clean & Jerk) # = Rnd
5 Burpees
10 Box Jumps (24")
15 Pike Sit Ups

2M Rest

1 Mile Run for Time

GREAT EFFORT by everyone!
Most guys ran the mile w/ negative splits, meaning they ran their second 1/2 mile faster than their first...Impressive whenever this happens.  Legs may have been tired but O2 should have been just as depleated from the AMRAP... Very good stuff...

ET ~ 6 Rnds + 4 Snatch / 8:08
Britt ~ 6 Rnds (C&J) / 6:21
Fiedt ~ 5 Rnds + 3 C&J / 9:36
Hansen ~ 6 Rnds + 5 Burpees / 7:04
Fiegel ~ 7 Rnds / 11:20
Reeder ~ 4 Rnds + 2 Snatch / 7:00
Bibba ~ 5 Rnds + 1 C&J / 6:45

Continuing...

So-

Big month for ANYthing Once- first activity in the schedule of events for 2011... and lots outside of those performing the workouts posted have been working hard with getting themselves ready and roarin for the warmer season coming up- and it IS coming!  Northern Georgia had daffodils and blooming trees so it is making its way up to us up here in the NORTH.

Took the time today to talk to those that keep up with InSeason- the csa (community supported agriculture) veggie farm we are starting this spring- all about ANYthing Once...

(I am becoming more aware that there are many who read and follow but just don't include themselves in the followers category, so that was really nice to know.)

If you have the time- check it out-....................

                              March is HERE

It is also the time to talk to you guys about March being a great time to find local farmers for your summer produce- CSAs are located throughout Wisconsin,
YES- THEY ARE EVERYWHERE and are so great to connect with for those that enjoy summer produce, may grow some of their own but would really like to have a variety.   
In any case-  I am sure Brittnacher will be getting his garden going this spring so if this doesn't interest you exactly- you can always tell him what your favorite vegetable is and he could maybe plant you a row.

I know this is a little off topic from physical activity but it is good to be introduced or reminded about the other side of the spectrum.

To a new week starting tomorrow..  Happy and Healthy thoughts~V