First-Timers...ANYthing Once!!!

This week saw us starting a bit later, but really busting it to get thru the WOD's...
The kids have done Elizabeth, Isabell & Fran the past three days...They are really feeling it, but they are giving great effort and forging some MENTAL TOUGHNESS!!!
Reinke set a 10sec PR for his Fran Time (3:44 ~ Outstanding)...That is in addition to doing Elizabeth (Tue), and Isabell (Wed)...
Wednesday has been a nice change of pace, really nice...being the Active Rest or Lazy Rest Day, has been different...
Thursday has seemed a bit tougher...like when you put the bar down to breath (rest) then is seems heavier when you pick it back up...That is what Thursday feels like!

Baseline
500m Run, ROM Work, Work up to 70% 1RM Deadlift (approx. 10-8-6-4 where 4 is the 70%)
Work Capacity (for time)
100 Air Squats
4 Rope Climbs (15')
75 Air Squats
3 Rope Climbs (15')
50 Air Squats
2 Rope Cimbs (15')
25 Air Squats
1 Rope Climb (15')
Strength
3-3-3+ Deadlift (70%-80%-90% of 1RM)
Stamina (5 Rnds, Untimed)
5 Deadlift (80% 1RM)
20 SDLHP (75#/55#)
100m Plate Carry (135# / 90#)
* Carry 3x45# or 2x45# folded in your arms in front of you...similar to if you were carrying a log in front rack/Zercher Squat (BTW ~ This was a B!+@#)
Durability
50 Wt. GHD Sit Ups

Syd ~ 14:30 or so  / Worked his squat-cleans
Val ~ 18:20: 2.2.1.1 / 210#-4 / Used 45# & 35# (80#) for Walks...Val was just tough...beating me by 2 Rounds (even though it was untimed ;)
tb ~ 16:34 / 325-3 / Used 2x45# for Walks...This tested the mental toughness

NOTE:
Val & Syd both were very good with rope climb...learning how to secure the rope and use their feet to help with the climb!  Both "First-Timers" on the rope and are now better for it!!!  ANYthing Once strikes again!!!

Get Better...Be Better

When you train...you get better!
When you get better...you should BE better!


Everyday offers you the same...
You either get better or get worse...
There is no staying "the same"!

This is not just applicable to Strength, Speed & Fitness.

It is the people we hang out with, the conversations we have, the books we read, and the reflections you go over in your mind.  What do you tell yourself on a daily basis and how do you act on those thoughts?!?! 

After your birth, you have either been growing or shrinking!
Learning or forgetting...
Living or dying...


The point is...WHAT ARE YOU DOING NOW?! 
Are you living to get better, or do you just coast (put life in cruise) and try to get by?


If it is the latter...then you are getting worse(not improving).


We workout to get our physical bodies better, but for me it is more than that!  Those same people I workout with, push me to become a better person daily...within the conversations, suggestions & relationships we have, I am constantly reminded to be a better person! Because of these friends, I am trying to BE BETTER every day!!!


Baseline
400m Run & ROM drills
Work up to 70% of 1RM ~ STRICT PRESS (10-8-6 or 5-5-5)
Strength
3-3-3+ STRICT PRESS (70-80-90% of 1RM)
Stamina (Untimed Chipper)
20 Strict Press (@ 75% 1RM)
75 Supine Ring Pull Ups (Rows)
Work Capacity (for time)
4-6-8-10-12-10-8-6-4
Swings (70#/55#)
Box Jumps (30"/24")
Burpees
Durability (to be done on your own sometime later in the day)
100 4-cnt Flutterkicks
100 Leg Levers


Britt ~ 120-3 / 16:00
Syd ~ 135-3 / got to 10 reps coming down and back spasms started
Feidt ~ 140-3 / 18:08
Val ~ 60-9 / 16:02
tb ~ 135-3 / 17:10


Great day of work!!!

Girls...Girls...Girls

3 Months AGO...

...Who would have thought we would be staying with SEALFIT for 4 weeks...

It is tough...In a different type of way...Not as much power (cleans/snatch/OHS/etc)
But much more gruelling...big time domains for workouts
AND then just keeps going, and going, and going....

...Who would have thought we would be doing these three WOD's in a day??!!!

But THE GAMES change everything...Once WOD's are announced at THE GAMES, they become the affiliates (and those of us who aspire) next challenge.

Little did we know that SEALfit would write this bad-boy (er...girls) up for immediate results...
SYD is the HONEY BADGER of the day... Winning All three events!!!

Warm-Up
400m Run
Work up to 70% for Back Squat (3-5 Reps)
Work Cap
ELIZABETH
21-15-9 for Time:
Clean (135# / 95#)
Ring Dips (Dips)
~ REST 10 Min ~ 

ISABEL
30 Snatches for Time (135#/95#)
~ REST 10 Min ~ 

FRAN
21-15-9
Thruster (95#/65#)
Pull Ups

Strength
3-3-3+ Back Squat (70%-80%-85% of 1RM)
Stamina
4 Rnds Untimed (UT)
10 Back Squats (60% of 1RM)
15 Jumping BB Squats (45#/35#)
50m Bearcrawl

Britt ~ 15:30 / 7:30 (115#) / 8:35
Syd ~ 4:06 / 2:29 (95#) / 5:58 / BS ~ 275#-3 / 4 Rnds Complete
Val ~ 5:50 / 3:11 (75#) / 8:33 / BS +set ~ 165#-3 / 4 Rnds Complete
Hepp ~ 5:32 / 4:30 (115#) / 8:46
Feidt ~ 6:32 / 4:34 (115#) / 9:10 / BS +set ~ 240#-5
tb ~ 5:36 / 4:02 / 7:20 / BS +set ~ 295-3 / 4 Rnds Complete

Friday Fun.

Sealfit today.
Nic's buddies cheered us on in the WOD and worked the duration with us.
Always great to have friends in.  The extra push.  Just good stuff.

400m run
Sealgrinder PT. warm up

1RM Bench Press
5/5/5+ Bench Press (65-75-85%)

21-15-9
Deadlift 225#/155#
Dips
*50 rows after 21 - 15 only  50#/35#

Duration
10 x 50m sprint @ 30 sec intervals
100 4count flutter kicks
100 leg levers
100 arm haulers

Val.     115/8:01
Syd.     225/7:00
Hepp.  280/7:04
Feidt.   240/9:11
tb.        280/10:30

Early Group.

15 hang power cleans
15 burpees
15 pullups

Ethan @ 85#.  22:10  (purple)
Desi  @ 55#.   21:30  (purple)

Got some work done yesterday at the garden.
Desi, Simon and I weeded.. a bunch and then got the tiller out and had at'r.
Finishing the last part by the leeks that Des was weeding and as I turned down the next row.

IT HAPPENED.

Whether I tilled over them or just set them off by the blueberry bushes...
they were on me like WHITE on RICE!
It was the worst situation I have every been in with BEES~  they were everywhere instantly.
Stinging the back of my arm, my finger, somehow they just up my shirt on stung my tummy, in my hair, behind my ear.... I WAS THAT GIRL!
I ran like a crazy woman back n forth in the backyard waving my arms as if it would help!
Desi thought it was ticks. ha, NO.
The stingers were still in my arm, which stings really do STING!... Simon got those out.
Nancy made the baking soda paste, grabbed the benadryl and a bag of corn, told me we weren't allowed to go back out until the bees had been dealt with.... oh Nancy.
Well... we chilled for a few.  Let them calm down and gave myself time to see if I was alergic, nope, then with a smiile headed back out to pick.
Beans. Lettuce. Zucchini. Summer Squash. Cucumbers.

 HAPPY WEEKEND!

Different...

This AM we did more of the first part of Sealgrinder PT...
Interesting stuff...

10-15 Min of Sealgrinder PT
wrist stretch – 10 each way
wrist rotations – 10 each way
Arm circles 10 each way
Press, press, fling – 10
Up, back and overs – 10
Shoulder pass throughs with pole – 10
Hip swivel kicks forward – 15 each leg
hip swivel kicks side – 15 each leg
Jumping jacks 25
hip mobility drills ( Mtn Athlete HIM drill) – 5
Mountain climbers – 25 – two count
Pushups – regular 20
Swimmers chest stretch – 10
alternate hand forward hand back pushups – 15
high jack high jill – 10 each arm
cherry pickers – 10
airborne heismans – 20
standing pause air squat (Paleo Chair)– 30-60 seconds
Work to Heavy 1 Rep Deadlift...

5-5-5+ Deadlift (65%-75%-85% of 1 RM)

For Time:
50-40-30-20-10 of Wall Ball
25-20-15-10-5 of T2B

Ethan & Desi did this EARLY AM...Mod to Wall Ball & K2E
E ~ 265# 1RM / 13:20 / 1 Mile Run
Desi ~ 165# DL / 13:20 / 1 Mile Run

Syd ~ 355 for 5 reps / 16:12
Feidt ~ 295 for 5 Reps / 16:50
Hepp ~ 265 for 5 Reps / 16:45
tb ~ 295 for 5 Reps / 16:53

For Val...

Catch up.

For some...
started off by doing a warm-up off of Sealfit.
ROM and 20min grinder PT

the WOD
from yesterday.

15 HangCleans
15 Burpees
15 Pull ups

syd.  16:22
hepp.18:??
tb.  22:35

A little change in the programming... today was a rest day for Sealfit.
Being a tad unprepared for the rest day.... Desi showed up and did a workout with me.
Taken from Outlaw. 120709

20min to 1RM of Clean & Jerk
then...
3rnds for time
20 power cleans
20 hrpu
we added a 400m run to top it off.

des.  14:35
val.  140#/13:59

Britt found his inner-yogi this AM... probably looked a bit like this.