Spring Break-up

Lovely Monday.

Warm-up
10 pass thru
20 SDLHP (35#)
Hip mobility/Samson stretches
10 Good mornings (45# bar)
10 OHS (45# bar)

WOD From Jax - getting back with a steady program
100 Low Row (50#) - mod from 1000m row
25 OHS (135/95)
50 Swings (55#)
25 Burpees
800m Run

Britt: 19:08 (115 ohs)
Hans: 20:54
Reed: 25:20

Snow Day Boys and Girls!

It was a wet, heavy shovel to get out of my driveway this morning... I came in thinking we still had school. Then Reeder broke the news...

Warm-up
2rnds
5 Bridge-ups
10 Box Jumps
10 Hands off push ups
10 Handstand wall runs
10 Scorpion Stretch (5 each way)

WOD (From Tuesday's CF Jax)
70 Burpees
60 Abmat Situps
50 Swings (35)
40 Pullups
30 HSPU

Britt 18:33
Hans 19:18
Reed 21:59

Happy day boys and girls.

FREEZING RAIN...

Warm-Up:
5 Pass Thrus
10 Strict Pull Ups
20 Lungesteps
5 Skin the Cats
10 Ball Slams
20 Air Squats

For Time:
50 D/U
20 Dips
40 Squat Cleans (135#/95#)
800m Run
20 Dips
800m Run

Results:
El Tigre ~ 19:53
Britt ~ 17:35 (115#)
Syd ~ 23:50
Feidt ~ 23:07 (115#)
Hansen ~ 18:00
Fiegel ~ 19:32
Reeder ~ 19:20
Schannen ~ 22:??

NEXT!

After the climb we were already discussing what would be next... and that my friends is

Crazylegs in Madison~  April 30, 2011

It is an 8k that ventures through UW campus and ends with you running into Camp Randall.  We have been doing this run for the past couple years and it is a favorite.  There is normally live music, djs throughout the route, and lots of high fives from men on stilts.. the end is pretty neat since you get to see yourself as you're running in on the field from the big screen. 

This is an individual based sign up... no Team leader for this one.

Sign up online by clicking on this link-  Crazylegs

Keep up all the good work and if this one isn't a go for you just yet-  May activities are posted on

TRY ANYthing page!!

HERO Monday

Warm-Up:
10 Pass Thrus

10 Push Ups
10 Back Extensions
10 GHD Sit Ups

JACK
AMRAP in 20 Min:
10 Push Press (115#)
10 Swings (45# Plate)
10 Box Jumps (24")

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.





RESULTS:
El Tirgre ~ 8 + 10 Swings
Britt ~ 9 + 10 Push Press (95#)
Feidt ~ 8 + 4 Push Press
Syd ~ 8 + 3 Push Press
Hansen ~ 10
Reeder ~ 11
Fiegel ~ 11
Biba ~ 7 + 10 Push Press
Hennessy ~  7 (95#)

GREAT JOB to the Stair Climbers!!!  What is next?  My goal is the JIGSAW!!!

Climb For Air -2011

Fun Stuff!

Slamurday

Warm-up
2 rnds
10 Pass thru
10 Deck squat
10 Spiderman pushups
10 SDLHP (45)
10 Pistols

WOD from JAX Thursday, March 17
10 Sqt Snatch 95
30 HSPU
20 G20 135
20 Burpees
30 DL 225
10 Muscleups

Hans 20:48
Britt 24:43
Hepp 22:30 (mod mu)

It's hard to type... Forearms and fingers are tight and don't move correctly.


Dessert:
Rope Slams - alternating arms (like the video Hepp posted) in a TABATA fashion.

4 rnds - 20s work, 40s rest then 4 rounds - 10s work, 20s rest.

After that, we experimented with different rope slams in intervals.