Warm-Up:
10 Pass Thrus
2 Min Each Arm Shoulder Stretch (bands on squat racks)
3 Rnds ~ 5 Pull Ups, 5 Dips
Jump Rope:
1:30 Double Bounce, 1:30 Singles (30s Rest)
:30 Left Leg, :30 Right Leg, 1:30 Alternate Feet (30s Rest)
:30 Double Unders
Tabata
Push Ups
Run 2 Laps
Air Squats
Run 2 Laps
K2E
Run 2 Laps
Lungewalk
BONUS ~ Another Round of Jump Ropes (tb & hansen only)
El Tigre ~ 59 / 110 / 54 / 100 = 323
Britt ~ 66 / 112 / 58 / 110 = 346
Feidt ~ 67(2) / 137(1) / 33(4) / 84(3) = 321
Syd ~ 73(2) / 135(1) / 50(4) / 100(3) = 358
tb ~ 78 / 117 / 51 / 102 = 348
Hansen ~ 68 / 138 / 50 / 88 = 344
Fiegel ~ 70 / 124 / 69 / 85 = 348
Reeder ~ 70 / 100 / 33 / 110 = 313
Elgersma ~ 66 / 159 / 53 / 149 = 427
Regis ~ 61 / 97 / 40 / 105 = 303
Biba ~ 61 / 104 / 37 / 105 = 307
Hennesey ~ 47 / 128 / 57 / 76 = 308
What would life be if we had no courage to attempt ANYthing?
Monday, April 11, 2011
Sunday, April 10, 2011
Friday, April 8, 2011
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!
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!
Thursday, April 7, 2011
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 ~
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 ~
Wednesday, April 6, 2011
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
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
Tuesday, April 5, 2011
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
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
Monday, April 4, 2011
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!
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!
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