BACK 2 JAX

Back on track with our Friends @ CFJAX...

Did the regular WOD this AM...Made it thru w/o complications...well, sort of...
fatigue was the enemy...

Warm-Up ~
3 Rnds ~ Run 200m, 100 Single Jump Rope
White Bar x 8 Reps each ~ Upright Row, Muscle Cleans, Front Squat, Press, OHS
45# Bar x 8 Reps each ~ Upright Row, Muscle Cleans, Front Squat, Press, OHS
4 Minutes of Individual Mobility Work

HAMMER (Hero)

5 individually timed rounds ~
5 Power Clean (135#)
10 Front Squat (135#)
5 Jerk (135#)
20 Pull Ups

Feidt ~ Worked hard...Unknown times...
Britt ~ 115# ~ 2:03 / 3:27 / 3:35 / 3:55 / 3:40
Syd ~ Rx ~ 1:37 / 1:53 / 4:23 / 3:49 / 3:46    = BEASTMODE for 1 & 2... 38 sec in rnd 1 for 5-10-5
tb ~ Rx ~ 2:06 / 3:21 / 3:53 / 3:33 / 4:57
Hansen ~ Rx ~ 1:45 / 2:42 / 4:14 / 4:30 / 3:18
Fiegel ~ Rx ~ 1:26 / 3:30 / 5:38 / 5:34 / 4:12
Reeder ~ Rx ~ 2:31 / 4:30 / 7:28 / 6:12 / 6:48
Biba ~ Rx ~ 3:20 / 5:10 / 5:45 / 7:30 / 4:30
Regis ~ Rx ~ 3:50 / 5:45 / 6:10 / 7:00 / 5:45
Ty ~ 100# & Feet Up later ~ 3:58 / 5:37 / 6:50 / 5:55 / 5:05
Sneen ~ 100# & Feet Up 4 & 5 ~ 4:10 / 5:20 / 6:50 / 5:55 / 5:43

Congrats to SNEEN...Another newbie to show...

It was great getting back into the true WOD rather than just the Tabata stuff... I will be a bit cautious on the strength days...BUT so far, so good... Let's hope it keeps up!

Anyone that Ran this weekend (Run the Rapids & Oshkosh Run)... Hope U had fun!!!

FINISH UP on FRY-DAY

Sorry for no post on Thursday...

YOGA = tb, El Tigre', Regis, Britt, Ty
OR
Back Squat for 4 Rep Max then 1 set Max Rep Pull Ups:
Syd = 335# / 27
Hansen = 275# / 20
Feidt = 275# / 15 PR!!!! Awesome!!!

Friday = EITHER OAR

EITHER
Tabata Somthing Else
5 Rounds (tabata style 20:10)
Squat, Pull Ups, Hang Cleans(45#), Ball Slam, Box Jumps(24"), Push Press(45#), K2E, Swing(35#)

tb = 84 / 46 / 56 / 39 / 40 / 60 / 60 / 45 = 430
Hansen = 78 / 34 / 54 / 43 / 37 / 61 / 39 / 49 = 395
Reeder = 85 / 44 / 55 / 53 / 65 / 63 / 50 / 50 = 465
Ty = 86 / 21 / 40 / 37 / 47 / 45 / 17 / 41 = 334

OAR
10, 9, 8...3, 2, 1
Front Squat (135#)
Pull Ups
V-Sit Ups

Britt ~ 13:42
Syd ~ 10:33
Fiegel ~ 10:31
Biba ~ 11:46
Regis ~ 12:10

Run the Rapids this weekend and Oshkosh Half/5K for anyone going...Good Luck!

Two Weeks working out again...FEELS GOOD!  Even feels better to be back with the CREW!!!
NOTHING can replace FAMILY/TEAM...whether it is extended (Val, MF, etc.) or right here!

Mid-week Alternative

40 min run- with the advice from Steve~ always run into the sun/wind and turn around at your mid point to head back.. the way back is sure to be faster!  This is why treadmills bite.

Tabata Mash-up:
Push ups/Planks
Air squats/Hand stand holds
Burpees/Pull ups

Chase dog for a minute... realize you are the only one getting into it... and before that was greeted by a new member for our csa after my last set of burpees so I had to stop after the 4th round and give her a high five!

60 min yoga class-  worked them (and myself) hard!

I am very thankful for how much I feel I have grown in the past 6 weeks....it is good to have consistency and the wednesday night ladies have shown up... we had a newby last week and another tonight.  It is exciting to take time for yourself in a way that settles your mind and strengthens the body... and none of this would be happening with out them!!
Looking forward to finding some dates for the summer that work for a few more!!

So if I bring a few friends up for Jigsaw... will there be any interest in a celebration that afternoon/evening as in the past?  Think about it people.

 

Sleepin' IN...

Sorry so late...

I slept in after the Conference Indoor...Not a late night, just tired and listening to my body more!

No idea what was done for warm-up...
I jogged 1/2 mile...

Then...

Tabata Mash Up ~ Pull Ups & Dips
***1-2 Min Rest
Tabata ~ Box Jumps
***1-2 Min Rest
Tabata Mash Up ~ GHD Sit Ups & Back Ext

AM CREW did Tabata Wall Balls for ending...I did not...

Britt ~ 33 & 33 / 68 / 28 & 36 / 70
El Tigre ~ 27 & 28 / 61 / 34 & 42 / 62

tb (3rd Hour) ~ 43 & 44 / 64 / 36 & 48 / no wall ball

Sorry for anyone else that performed in AM...I do not have the #'s for you...

BE STRONG

Warm-Up & Workout ALL-IN-ONE

DEADLIFT
2-3 sets of 4-8 reps
Then...
3 Reps at a time working to heaviest load possible

20 Minutes of work...

FINISHER...

3 Rnds
15 SDLHP
15 Good Mornings
15 Swings
(35# Plate...switch grip so it is not an issue, i.e. on swings hold side)

Britt ~ 295# / 5:18
Syd ~ 405# / 5:32
Feidt ~ 315# / 5:10
Hansen ~ 395# / 5:00
Regis ~ 285# / 5:52
Biba ~ 285# / 5:50
Ty ~ 225# / 9:30
tb ~ xxx# / 5:12

Second part of this (finisher) was a test to see if we found a sub for our rowing dilema in the wt room...I believe we have... This worked quite well, fatigued, but could still move thru the exersise...

FooLs GOLD

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

Jigsaw Run 2011 (Rapids)

Jigsaw Run 2011

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