T.G.I.F.

Bertag finally figured out we were following Crossfit Hardcore...
With a little help from Feidt!!!!

Good Friday finisher for the week... Has been a great week... Sore this week with lots of posterior chain work

For Time:
10-8-6-4-2-4-6-8-10
Dips
Deadlift (225# / 155#)

Val ~ 9:55 (chairdips w/ 2 blue boxes)
Bertag ~ 8:25 (185#)
Feidt ~ 10:??
Britt ~ 11:37
tb ~ 7:32
Simon ~ 9:30 (185# / Chair Dips)Fiegel ~ 9:47
Hansen ~ 6:32
K-shon ~ 9:22

Have a great weekend!!!

Breathing Heavy...

Thursday
IS
YOGA by Val

Getting more limber, moldable and supple.  Great moves today and even some close to this:

Britt was the closest!!!

Actually did these:

On another track....

Barefooting...Great tool, but lets not get crazy!!! Excellent article @ I am UnScared...

 This is going to be quick and easy. Will barefoot running make you a better runner? No, it will not. Yes, it will change your mechanics, but that doesnt mean all for the better. Barefooting is a tool and should be used as that. Period. Your feet are not conditioned whether you like it or not (caveman or not) to be barefoot all the time. 40,000 years of evolution says so, paleo man. That does not mean you need motion control shoes.

First paragraph from: http://www.iamunscared.com/hamstrings-vs-hip-flexors/

Also...The Rant is back on...Check out the latest:

Beastmodaldomains.com

HEAVY BREATHING...

Warm Up for 6-8 Minutes on your own....

In 10 Minutes get to Heaviest set of HANG POWER CLEANS (3-3-3-3-3)

Then...

5 Rounds for Time:
15 SDLHP (95# / 65#)
15 Box Jumps (30" / 24")
15 Swings (55# / 35#)

Britt ~ 175# / 17:17
Feidt ~ 185# / 20:20
Val ~ 125# / 16:22
tb ~ 205# / 19:22
Simon ~ 155# / 21:30
Hans ~ 185# / 18:23

MARY...

Mary (just one of the girls) ~
AMRAP in 20 Min:
5 HSPU
10 Pistols (alt. legs)
15 Pull Ups (no-kip november...if you want it tough)


Val ~ 3 + 6 Pull Ups (3 Wall Crawl sub for HSPU / 2 Blu w/ Pistols / Purple Band PU)
Britt ~ 5 Rnds
Bertag ~ 3 Rnds
Hansen ~ 4 + 5 Pull Ups
Fiegel ~ 4 + 6 Pistols
K-shon ~ 4 + 4 HSPU (Kipping HSPU)
T-Lev ~ 
Simon ~ 4 + 1 HSPU (Stablized Pistol...held onto something)
tb ~ 5 + 3 HSPU (Rolling Pistols)

Here we go...

Monday WOD & Thoughts


4 Rounds for time:
800m Run
4 Turkish Get Ups each arm (35#)
8 Hang Squat Cleans (95#)
16 Hand Release Push Ups (take hands off @ bottom)
32 Hollow Rocks (be strict with your form...YOU are your own judge!)


Britt ~ 40:00 (3 Rnds)
Bertag ~ 41:30
Feidt ~ 50:25
Hansen ~38:47
T-Lev ~ 41:51
Hennessy ~ 43:15
Kson ~ 48:01
Fiegel ~ 47:00
tb ~ 47:27


THINK & REFLECT this Christmas Season!!!!

There is no riches above a sound body,

and no joy above the joy of the heart.

& Read this...CFJAX ~ PURPOSE

Gobble..

Gobble...

Wasn't the greatest weather but was definitely worth it!

Kuddos to the Runners... we will work on the traditional Turkey Trot for next season!

Double Kuddos to the walkers!

Goal: The More The Merrier!

Hope everyone's weekend was great: family catch up, possible Black Friday nightmares, maybe you were wrapping venison, hopefully you got outside and enjoyed some quality activity for yourself!



THANKS...giving

THANKS 4 GIVING everything you have during every workout...
Our family of AM WODers is a great group of people that motivate and inspire each other just by their actions and abilities!  When I come in to the weight room...I am so grateful for the group of people we have that continue to get better, push each other and lead by example in everything they do!


Take some time this weekend to do some exercise...ALSO, take some time to be THANKFUL for all you have!!!  Be sure to TELL someone that you are THANKFUL for them...You never really know how much that means to others!


This weeks WOD's... Reverse Order...THANK YOU CFJAX!!!!


WED ~ Pre-Thanks
AMRAP in 20 Min:
100m Run (around outside of Wt. Room)
10 G2O (135# / 95#)
10 Bar-Facing Burpees


Britt ~ 5 + 7 Burpees (115#)
Bertag ~ lifts but doesn't believe if recording his progress (I don't get it)
Krom ~ 5 + 3 G2O
Feidt ~ 4 + 4 Burpees
Val ~ 4 + 3 G2O (95#)
Hansen ~ 5 + 4 G2O
T-Lev ~ 5 + 7 G2O
tb ~ 5 + 5 G2O


TUE ~ $0.50 to $1.25
For Time:
50 Hang Squat Clean (45#)
75 Jumping Pull Ups
100 Push Press (45#)
125 GHD Sit Ups


Britt ~ 27:47 (50 GHD...then finished with ABmat Sit Ups)
Bertag ~ completed...time unknown...GHD & ABmat)
tb ~ 30:05


MON ~ Clown Dump
Tabata Mash-Up
C2B Pull Ups
Swing (70# / 55#)
~ 2M Rest ~ 
Thruster ~ Find 1 RM within 10 Minutes
~ 2M Rest ~ 
3 Rounds for Time:
40 D/U
25 K2E
5 Muscle Ups 
Modify for the Muscle Ups ~ 3 Pull Ups + 4 Bar Dips = 1 Rep...must perform 3 PU, 4 Dips, 3 PU, 4 Dips, etc for 5 rounds


Britt ~ C2B = 5-4-3-3 (15) / Swing = 9-9-9-9 (36) / 165# / 15:16
Feidt ~ C2B = 4-2-2-2 (10) / Swing = 8-8-8-8 (32) / 200# / DNF (school)
Krom ~ C2B = 8-4-4-5 (21) / Swing = 12-?-?-? (34) / 165# / 20:51
Bertag ~ Who Knows...
Val ~ C2B (band) 3-5-4-2 (14) / Swing = 9-6-7-6 (28) / 120# / 8:29 1 Round complete...(go to school)
tb ~ C2B = 7-4-4-3 (18) / Swing = 10-9-9-8 (36) / 205# / 18:40


THINK TURKEY!!!!


Good Luck to the TURKEY TROTTERS!!! 
Wish I could be there!  Enjoy and have fun!