Fast & Hard

Fast... well... mostly given the amount of time we tried to get it all in.
That and you would've thought there was an intense storm heading our way with the breeze build up we were creating from the band buddy pulls..... WHO needs AC.

Kids Football Camp today.  Tabata @ 10am.
Witt is gone... Hodag.  If up in Rhinelander for the country festival, feel free to stop by and say HI at Witt's Curds Stand.  He said I shouldn't mention him in here without his approval~ but I'm promoting his business so....

Hard.. it just was.
Difficult to transition between hpc to burpees to pull ups..
Difficult to breathe.
Then to get back up and goin on the 400s.... my legs couldn't remember what it was like to sprint!

Sealfit

Baseline: Run 400m, then ROM drills. Work up to 1 RM strict press.

Strength: 5-5-5 strict press. 5 reps @ 65% 1 RM, 5 reps @ 75% 1 RM, 5+ reps @ 85% 1 RM (last set is a burn out set)

Stamina: 5 rounds, not timed: 3x press @ 90% 1RM, 10x push press (65#/45#), 50m buddy pull with heavy band.

Work Capacity: Complete 5 rounds for time of the following…

• 15x hang power clean (95#/65#)
• 15x  burpee
• 15x pull up

Durability: 4 x 400m sprints (1:1 work to rest ratio). 100x sit ups, 100x arm haulers.  5 minutes box breathing and Warrior Yoga Hip Mobility Drill.

1RM/@85%/S/WC/D

Hepp~  170//camp

Syd~  135//camp

tb~  145//camp

Krommy~  145/5/24:35

Feidt~  155/no stamina/19.20/4x400. situps.

Val~  75/6/25:22/4x400. situps. bb + md

a few missing numbers.. will be applied later.

Back to the Real World

After a week of vacation (Up North @ Bob's House)...A full week on the lake & dock...Relaxing!!!
Syd "Goin' Solo" & Some other vacations (Feidt's & Tonn's @ Lake Superior...swimming in e coli)

Today was HEPP's Birthday (I think...)
He snuck in and got a WOD in without mentioning it!
Avoiding a B-Day WOD...Don't worry Steven ~ we will make it up!

HAPPY BIRTHDAY HEPP!!!

Sealfit
50 Low Row
ROM Drills (5-10 Min)
Back Squat to 1 RM

Strength
5-5-5+ Back Squat (65%-75%-85% of 1RM))
Stamina (Chipper)
15 Back Squats (80% 1RM)
75 Box Jumps (30" / 24")
400m Farmers Walk (55# / 35#)
Work Capacity
AMRAP in 15 Minutes:
1 Suicide Run (0-10m-20m)
6 Pull Ups
10 KB Swings (55/35)
Durability
3 mile Run
3 Rnds ~ 20 Sledgehammer Slams, 5 Romanian DL (Med. Wt.)
5 Minutes of Box Breathing & Warrior Yoga Hip Mobility (4 Lunges, 4 Duck Walks, 4 Grinders)

Britt ~ 265# / 210# for the Stamina
Val ~ 195# (PR) / 155# / 7 Rnds + 5 Swings / 1.5-2 Mile Run + BB, Hip Mob.
Hepp ~ 300# / 225# / 10 Rnds + 6 Pull Ups
Feidt ~ 275# / 225# / 9 Rnds + Shuttle Run
Krommy ~ 275# / 225# / 10 Rnds + Shuttle Run
tb ~ 335# / 275# / 7 Rnds + 4 swings / 1.5-2 Mile Run + BB, Hip Mob.

Sealfit Lite

Worked out by my lonesome once again. Skipped the strength portion but actually did the two miler! Then my car broke down on the way home. Thanks Denny for picking me up.

Baseline: ROM Drills. 4 Rounds: Barbell complex with push up chaser (75#/105#).

Strength: Work up to 1 RM Bench Press, rest 3-5 minutes, work up to 1 RM Deadlift.

Work Capacity: on the minute do 7 burpees, then max thrusters (95/65) to finish out minute.  Repeat until you hit 75 thrusters. Went with the lite version 5 burpees 50 thrusters

Durability: 2 mile recovery run. 100 x flutter kicks, 100x leg levers. Active stretch or yoga. 

8:00 even on work capacity. Got 15 thrusters the first minute. Then 5 per minute the rest of the way.

Have a phenomenal weekend!

Ridin' Solo

I spent the last two days working out by myself. It was a real bummer.

July 4, 2012

"Tumilson"

8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells (subbed in 35# dumbbells and did full burpees with them)

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

21:22 Burpees in the garage and run down the street and back. 100 degree heat crushed me!

July 5, 2012

Baseline: ROM Drills. 4 Rounds: Lunge 25m slick, then 5x front squat, 5x push press, 5x back squat (75#-105#)

Strength: Work up to 1 RM back squat. (Did 3*5 of Bench (215) and Shoulder Press (155)

Stamina: Chipper, not timed: 15x Back squat @ 80% 1 RM (225), 75x KB Goblet (front) squat (55#/35#), 800m buddy carry. (No buddy carry this week)

Work Capacity: 6 rounds for time: 8x Barbell burpees (95#/65#), 8x jumping lunges, 8x pull ups, Run 200m.

Durability: recovery run 1-3 miles.  Active stretch or yoga.

22:30 on Work Capacity. Probably won't do durability because its hot as balls outside.

Happy 4th of July

WRaiderNation unleashed.

HERO #1  JACK for the punks
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, 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.

W.U.  400m run 3rnds~ 5pull 10push 15airsquats

AMRAP in 20min.

115.105.95 push press x 10

55.35 swings x 10

Bench Jumps x 10

Boys were in teams of 3 and worked together to finish rounds.
They did awesome.  It has been a great first month of June for these guys.. they definitely love the WOD.
Bout 25 in this AM and they were ready to go!

HERO #2  PHEEZY for the big guns
U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke

W.U. on your own. run. work on lifts and get set up.

3 rnds for time.

5 front squat 165/115

18 pull ups

5 dead lift 225/155

18 toes 2 bar

5 push press 165/115

18 hrpu

Hepp:   165/225  22:02

Britt:     155/205  22:33

Jen:       65/85/45 24:55 band and k-ups

Krom:   165/225  23:55

Desi:      75/95     23:38 band + k2e

Val:       115/155  24:14 band

Radlinger:  not sure on time or weights but finished.

This was intense.  

By hrpu on the first round the fore-arms were burning.

Grip went by 3rd round.

Calluses ripped... I can't speak for others but had my own firework show when my blisters popped on my hands!

There were some comments made about how an American celebrates the 4th.  

We celebrate with the coming together of family and friends.

With the respect to those who work everyday for our freedoms.

With the understanding that our freedoms are something to be cherished..

To never be taken for granted.

Our Independence is something very special.... we have choices.  Everyday.

Today we chose to be together.  Celebrate in the way we like to celebrate together. 

And then spend the afternoons with our families and friends.

Happy Independence Day!

Gettin Filthy ... Rhine-Town & Rapids on a Toasty Tuesday

Hot and humid, chance of scattered showers...  Don't need a weatherman to know which way the wind blows.

But hey, two Rapids filthy fifties down...  Des came in e.a.r.l.y.  I wanted to water the garden after yesterday's heat wave... shortly after, the wind picked up, storm clouds moved in, and we received a fair amount of precipitation.  It really only lasted five minutes.  Anyway...by looking at Des' sweaty piece of paper, here are our times...

Des - 34:50

Britt - 31:10

I underestimated the amount of time.  I commented last night about 25 minutes.  I forgot how hard it got during back extensions.  Have fun!

Filthy 50...Somewhat Modified

WR vs. Rhinelander

Or better yet... WR AND Rhinelander...

This is their first F-50...We will be modifying it due to some constraints on the facilities/equipment

Here is today's Filthy 50

F-50 (WR vs. Rhinelander)

Perform 50 of each (in order) For Time:

Box Jumps (24" / 20#)

Jumping Pull Ups (touch chest)

Plate Swings (35#)

Walking Lunges

Leg Levers (mod. from K2E)

Push Press (45#)

Back Extensions (or Supermans)

Wall Ball (20# / 14#)

Burpee

Double Unders (250 Singles if you cannot do 10+ D/U in a row)

Sealfitters...

WR crew

Krommy - 29:40 Rx

Val - 31:31 (leg levers)

Syd - 31:34 Rx

Hepp - 32:16 Rx

Rhinelander crew
Lemmens - 30:17
Moore - 42:00
tb - 31:21

Compare to spring: used 65/55 for press/swing
Krommy ~ 30:51
Bath ~ 32:10
Desi ~ 33:10
Syd ~ 35:10...or as he puts it DFL
tb ~ 30:01

HERO WOD 

tomorrow

Celebrating the 4th with our respects.

8am LHS weight room.

Monday. Monday. Monday.

Alright.
If we were suppose to find the extra 'GO'... we didn't.
There was nothing easy about this.
Lots of entertainment this morning....
Forgot that the weight room has AC... someone opened the doors this AM before it got hot.
Then it got hot.
Witt finally closed the doors, calling us a few words under his breath as we all were drippin from the sweat...
He happily reminded me about the AC... eh, whatever.
Had our own HOTBOX this morning.

Sealfit Week #3

800m run
BL: 5rnds~ 8pushup, 8pullup, 8strict press 85/65
Strength: work up to 1RM strict press
AMRAP in 20m~ 5burpees, 10deadlift 185/125, 15boxjumps 24/20

Stamina: 5rnds not timed~
3 strict press @ 80% 1RM, 10 weight pullups 35/20, 50m farmer carry 70/55

Durability:
7 x 200m sprint : 30s intervals
100 4count haulers

Stretch/Yoga

Hepp: 7 + 5DL
Feidt:  7 + 9 jumps
Desi:   pulled a Jacob... Witt and I both yelled at her~! WIMP...
Val:    75#, 8 + 10DL, performed 5rnds modified. 45#strict/strict w/band/35#carry
tb: 7 + 5 Burpees / 165# / Got the 5 Rnds in @ 135# Press, 35# Pull Ups

Filthy 50 Tomorrow.

WR vs Rhinelander.