Another Day in the Bank...

Warm-Up:
400m Run Forward
20 Lungewalks
15 Sit Ups
15 Leg Lifts
400m Run Backwards
15 Aligator Crawl Push Ups
15 Pull Ups
20 Pistols (10 each leg)

More CFJAX programing...
21-15-9
SDLHP (135#)
Burpee Box Jumps (30")

Britt ~ 8:34 (95#)
Syd ~ 11:32 (hit himself in the nose and bleed all over for the last round!!! IMPRESSIVE...)
Feidt ~ 15:29 (24" Box)
Hansen ~ 11:55
Reeder ~ 18:29
Fiegel ~ 13:00
Biba ~ 13:40
Regis ~ 14:00
Ty ~ 15:42

PUNK WOD ~
Tabata Something Else...
5 Rounds of Tabata Style (20s Work : 10s Rest)
Squat, Push Up, Hang Clean (45#), Ball Slam (20#), Box Jump (24"), Push Press (45#), K2E, Swing (35#)
20s work then move to next exercise...20 min continuous clock!

El Tigre' ~ 67 / 61 / 43 / 39 / 24 / 55 / 51 / 41 = 391
tb ~ 77 / 69 / 46 / 46 / 31 / 56 / 59 / 45 = 429

Tough Stuff...Wanting to quit, Bert & I were waiting for the other one to call for a break... Both of us would have taken a break but the other guy would have had to ask for it... Just another component of performing a WOD together...Keeping each other going!  Being mentally tough FOR one another!  ~tb

Appreciate your Friends and Family~  If they are the positive influence, we hopefully all strive to be in life, we can come back from ANYthing and do it all with a smile.  Overcoming obstacles isn't just about inner strength it is also about finding strength in those around you.  ~v

Happy Friday People!

AMRAP how long??!!

Here we go... The BEST programming in the US (& World)...
Strength yesterday...to just  bit of endurance today...

Oh, if I only could do this...Committed to coming back slow / easy... M, W, F for workouts...But this is a great one!!! Pure GENIUS!

AMRAP in 45 min:
1 Mile Run
200 D/U
200 SDLHP (35#) (sub for 2000m Row)

ALL WERE 1 Round +
El Tigre ~ + 96 SDLHP
Britt ~  + 20 SDLHP
Syd ~ +177 D/U
Hepp ~ +40 SDLHP
Hansen ~ +106 SDLHP
Reeder ~ +190 D/U
Fiegel ~ +70 D/U
Regis ~ +57 D/U
Ty ~

Sore No More...

Main Crew = CFJAX Strength Day

GREAT Day!  Got WOD #2 in and no ill effects yet! Other than being extreemly sore!

Regis H. was in this AM... Went right into the WOD...Strength Day so it was good for him!  He looks to be a great addition to the AM crew if he keeps up the work!

VAL ~ If you log on...you can add your WOD right to the blog rather than comment if you want...Just an FYI! UR call...

Warm-Up
3 Min Jump Rope (work D/U, single Rt Leg, Lft Leg, Alternating feet [running in place], etc)
2 Rnds ~
10 Pass Thrus
10 Push Ups
15 Air Squats
5 Pull Ups
20 SDLHP (35# Plate)

3 x 1 Deadlift
3 x 1 Front Squat
3 x 1 Push Press

Results = DL / FS / PP
Britt ~ 310 (PR) / 245 miss / 165 (PR)
Feidt ~ 320 / 225 / 175
Syd ~
Hansens ~ 405 / 205 / 185
Reed ~ 405 / 275 / 185
Ty ~ 245 / 130 / 130
Biba ~ 295 / 225 / 155
Regis ~ 295 / 225 / 155

PUNKs WOD...
5 Min of Jump Rope in 6 Min, as follows:
1:30 Skipping (two jumps for every turn, like when you were in kindergarden)
1:30 Singles
:30 s REST
:30 s Left Singles
:30 s Right Singles
:30 s Alternating Feet (running in place)
:30 s REST
:30 s D/U

Tabata the Following:
Mash Up ~ Pull Ups & Dips
Regular ~ Box Jumps (24")
Mash Up ~ GHD Back Ext & GHD Sit Up

End with 5 Min Jump Rope in 6 Min...Again!

El Tigre ~ Pull Ups - 20?, Dips - 20? / Box Jmp - 57 / Bk Ext - 40, Sit Up - 28
tb ~ Pull Ups - 40, Dips - 38 / Bx Jmp - 59 / Bk Ext - 40, Sit Up - 32

CFJaX

Back to the BEST programing in the nation... C. Russell & CFJAX has been a leader in great programing for all-around fitness.  They have a great group of people that are dedicated and committed...

We always improve when following their programing...Oh, how I miss doing these WOD's...

1/2 Mile Run & Stretching for Bertagnolski & I today...

KAI

1-3-5-7-9 BB Medley (115#)
2-4-6-8-10 BWT Medley

BB Medley = Deadlift, Hang Power Clean, Front Squat, Push Press
BWT Medley = Push Up, Jumping Air Squat, Chest 2 Bar Pull Up, Toes 2 Bar

Looks like 1 DL, 1 HPC, 1 FS, 1 PP, 2 Push Ups, 2 JAS, 2 C2B, 2 T2B, 3 DL, 3 HPC, 3 FS, 3PP...
MAKE SURE THERE IS A DISTINCT PAUSE BETWEEN EXERCISES...i.e. ~ the Front Squat transition to Push Press is not a thruster, stop @ top of Front Squat...THEN begin Push Press!

Britt ~ 16:10
Syd ~ 18:05
Feidt ~ 19:48
Hansen ~ 14:38
Fiegel ~ 13:33
Reeder ~ 15:44

APRIL is for FooLs

Monday - 4.4.11

Punks WOD ~
1/2 Mile Run (6 Laps)
Tabata Push Ups
2 Laps
Tabata Air Squats
2 Laps
Tabata K2E
2 Laps
Tabata Lungewalks

Bertagnolski ~ 54 / 103 / 54 / 83... Laps were great speed (6-7 min Mile Pace)
tb ~ 74 / 115 / 56 / 88...Laps were very slow (10 min Mile Pace)

Real Athletes WOD ~
1/4 Mile Warm Up
10 Pass Thrus, 10 Push Ups, 10 Pull Ups, 10 Air Squats

AMRAP in 6 Min:
6 Deadlift (225#)
10 Dips
~ 2 Min Rest ~
AMRAP in 6 Min:
10 Swings (70/55)
6 Clapper Push Ups (Hands off @ Bottom as well)
~ 2 Min Rest ~
AMRAP in 6 Min:
20 SDLHP (35# Plate / ground-to-chin)
10 Burpees

Syd ~ 7 / 4+10 swings / 3+3 SDLHP
Hansen  ~ 4 / 4 / 3
Reeder ~ 5 / 6 / 3
Bibba ~ 4 / 4 / 2+ 15 SDLHP
Fiegel ~ 5 / 5 / 2+ 20 SDLHP
Hennesey ~ ???

WOW... Great WOD by everyone!  The real athletes got after it!  Way to go Syd & Friends!!!
Yep...You saw that correct...tb FINALLY got back to a WOD...ONE MONTH OFF HURTS!
But I am VERY THANKFUL to be back and even more THANKFUL for JB who suggested that WOD!

Heck to the YEaH!

Lots of great things happening with the snow being gone and the weather warming...  We are getting a pretty good sized group together for Crazylegs in Madtown!  Which is really fun... it is also notorious for a not so nice day but I always run toward the TALLest badger B-ball player to get a jump-start high five at the starting line and then you realize you are going to be surrounded by people for the entire 7k and you forget that it is even raining....  Plus I have already started hoping for sun!  Super Excited.
I have found a few friends that are trying firsts this summer so I worked hard to jump on board with them... one being Crazylegs coming up, Cellcom Half (full), TOUGHmudder (85%full), the Madison Marathon is hosting a 1/4 marathon run that a friend has joined but all the running events get to be a little much, and the Tri in Waupaca is a GO again this summer with most of the members that participated on teams competing in the entire event, but I still need to find a bike race for us and that will be posted. 

I AM SO HAPPY FOR EVERYONE GETTING OUT THERE AND CHALLENGING THEMSELVES.

YOGA is coming along beautifully and I am going to be working hard on teaching two classes this summer in Fox Lake. It is ALL HAPPENING- (favorite line from Almost Famous).  If you go on In Season YOU can see pics of our seedlings I planted.. only imagine them 3xbigger!! 

SOME THINGS TO THINK ABOUT-
~Find something to take part in this summer and make it into a family event!  Events are a lot more satisfying when you have another to hug/high five/fall into in the end- plus that event may be all it takes to inspire another....
~You are never going to be able to do everything but doing something is better than nothing.
~Little things do matter... from your health, diet, working out, to your relationships with friends and family.. you will never be able to find the time but you can always MAKE the time.

**miss you all very much... lots of Happy Thoughts!  Keep Up the Hard Work, everyone is doin so great!

2.5err

Following Jax.

ABBATE
1 mile run
155 clean & jerk x 21
800m run
155 clean & jerk x 21
1 mile run

I liked it. Jacob would have loved it!

Hans: 32:43
Britt: 29:55 mod 135
Feidt: 36:30 mod 135