Friday Update...Sat WOD

No post on Friday... After FB Practice I completely forgot to get the post up!  Here it is... 5 SOLID days of work in a row...
Now I am on a REST day...but "the Boys" are in to do a WOD... I can hardly stand it!

Friday 8-10
Warm Up Run & Power Clean Progression

Power Clean 3-2-1-1-1 (Find 1RM)

For Time:
21-15-9
Power Clean (155#/105#)
HSPU

Britt ~ ?? / 10:43 (@135#)
Feidt ~ 205# / 12:42 (Purple Band & Wall for HSPU)
Hepp ~ 205# / 12:57
Syd ~ 225# / 18:07
tb ~ 235# / 12:28
val ~ 150# / 15:34 (PBW + mod hspu... it was awful)

SATURDAY WOD
FOR TIME:
400m Run
25 Box Jumps (24/20)
25 Pull Ups
25 Swings (55/35)
25 Walking Lunges
25 K2E
25 Push Press (65/45)
25 Wall Ball
25 Burpees
25 D/U
25 Burpees
25 Wall Ball
25 Push Press
25 K2E
25 Walking Lunges
25 Swings
25 Pull Ups
25 Box Jumps
400m Run

Feidt ~ 38:08
Hepp ~ 35:48
Syd ~ 37:14

JR ~ 36:45 -modified 20/grn
Des ~ 36:46 -prpl+24"

RAINY DAY...

Today it is raining!  Just in time for the 3rd Day of Football!
Great thoughts by Val yesterday!!!!!!!

Range of Motion Warm-Up Drills for 5-10 Minutes...LOOSEN UP!!!
Warm-Up to 65% Deadlift Max...

DEADLIFT 5-5-5+ (65-75-85%)
For Time:
800m Run, 80 D/U, 8 DL (275#/185#)
600m Run, 60 D/U, 6 DL
400m Run, 40 D/U, 4 DL
200m Run, 20 D/U, 2 DL

Hepp ~ ?? / 20:42 (255#)
Syd ~ 365# / 17:49
tb ~ 310# / 17:44
Val ~ I believe did this in Door County...Run, Virtual D/U's & Heavy Rock Lifts!!!

BERTAG & BRITT
4 RFT ~
30 D/U
25 Crunchers
20 Pull Ups
15 Hollow Rocks
10 Split Jerks (135#)
Britt ~ 19:54
Bertag ~ 25:49

Getting to be the busy time of year...summer wrapping up, school starting, etc...
Soon we will all be back on similar, same schedule...whole group work...
Consistent workout partners is important...I really appreciate OUR group!!!

Busy? Rest day.. Nope.

W.U.

75 jumping jacks

5min ROM

Strength

4 x 5 Thrusters

work to heaviest possible.

Cluster Complex:  1rep = 1 dead lift. 1 power clean. 1 squat clean thruster.

Cluster Bomb  

200m run

1 ClusterComplex (135#/105#)

200m run

2 CC

200m run

3 CC

200m run

4 CC

200m run

5 CC

for time.

Val- 115#/ 12:02

jb- 165#/ 11:35

Feidt- 165#/ 10:25

Hepp- 165#/ 9:48

tb- 185#/ 9:45

Britt- I can't tell you what he was doing but he was running and swinging.

Des/Jenne- Amrap fun!

Busy?  

Isn't everyone?

It seems to simple to find reasons that you are unable to accomplish tasks as the responsibility load starts getting heavier.

Excuses are easy.  Tackling the tasks and reminding yourself that everyone has their own variation of busy and that doesn't mean yours is any more important than the next is hard.

We can, and do, become consumed at times.  

Overwhelmed is what some would see from the outside... but I don't like the word overwhelmed.  

I prefer the word consumed. 

Consumed defines what we have allowed ourselves to become.  

Consumed with..... the list is long and we can all pick our poison but the goal is to work.

Work hard at keeping your balance.

Work hard at finding the appropriate time and place.

Work to know that when you go home... you take the time you have to be home.

Work to enjoy your company, find their positives and build from them.

Work to find the fun you need to relax, let go, and simply laugh.

Make the time, accomplish the most possible, and then live a little.

Happy Wednesday!

Been thinking a bit the last few weeks.... on this.

Maybe more of a personal goal... but I know there are some of us that could work on it together.

We had a few of us over last night.... to eat.  We're good at getting together, grilling food and just chillin but what we don't take the time to do is stop talking about work, coaching, sports, paperwork and just relax with some good 'ole fun.

China conversations aside with the great white ape, I mean Superman.... it is definitely something to remember and to do - relax, smile, and have some fun.

Hey, what is that?

500m run
10 pass thrus
10 arm swings
10 press press fling
10 up back over
60 sec paleo chair
30 sec shoot the duck rt/lft

Shoulder Complex:
4 rnds for max weight
4 shoulder press-3 push press-2 push jerks
*bar down during 9 reps = fail
*anything other than rx'd 9reps = fail

AMRAP in 12 minutes:
5 dolphin burppes
5 box jumps (30"/24")
5 push jerks (135#/95#)

Bertag~ 6 + 5 bj
tb~ 9
Hepp~ 8
Kate~ 8 +1 bj @ 75#
Val~ 8 + 1 bj

Britt did yesterday's back squat today + chipper
Jackie.
100 lowrow
50 thruster
30 pullups

235# - 5 / 10:49

Lets get back to the AMRAP.
Are you asking what a dolphin burpee is?
OR better yet, are you thinking it looks like what you think it looks like?!
It does.
Don't try to tell your self anything different.

Really... this is what we did.

And lets be honest with one another... this is so much nicer to be doing when in a group setting.
If alone, be ready for comments such as... 'you look like a fish.'  'what are you doing?' 'ha.'  'ha ha.'

PullPushSitSquat

Mixin it up....

50 lowrow
work up to 65% max squat

Strength
5-5-5+ @ 65% 75% 85%

Angie.
100 pull ups
100 push ups
100 abmat sit ups
100 air squats

Stamina.
5rnds UT
10 backsquat @ 60% 1RM
15 weighted lunge walk 45#/35#
60sec weighted OH carry 90#/65#

weight @ 85% +reps
Syd~ 310- 5 / 20:21
Feidt~ 255- 5 / 24:15
Val~ 170- 6 / 23:34
tb~ 310- 4 / 21:12
JB~ 225- 5 / 38:51
Hepp~ - / 30:10

Something new is starting....

No one was really saying it... but it is here.
The end of a great summer as fall sports seasons kick off!
Pretty sure we are all ready to get them goin...
Fall is pretty much our favorite time of year... I have to keep reminding myself it is still August..
WHICH is really important for some of us as we prep to participate in our first garage games competition.

Yesterday was a bit crazy... my lack of attention to details is a bit adjusted now, that's for sure.
The jump boxes will be completed next week!  These are going to be the Cadillac of all jump boxes...  which I can take no credit for since Coach Milkowski is the brains behind the box.
But with Nelson and tb... they may be even BETTER!

Rough morning... mentally and physically.  (at least for me)
We have definitely been running our bodies through the muck.
Physically our shoulders are pretty sore... decompression week has been no different than any other week aside from learning how to warm-up to 40% of your max when that is normally what you start with to warm-up.
Swings yesterday have completely cashed me out...
(not kidding, just holding onto the bar for jumping pull ups led them to go numb)
Mentally, aside from Syd, I think we are just a tad tired.  3months of a modified Sealfit since it was rare that any of us would complete the final section of the workout.  Don't get us wrong... we did some days... just didn't more than did.  Sealfit is designed to help create Mental Toughness.  And through this summer I would say it definitely has.  Many of us have seen what we are capable of doing, what we want to accomplish, and just how much we enjoy 'gettin at it'.
So today was a bit on the easier side for us.. and a good end to the decompression week.

400m run
work up to 40% max bench.
5-5-5 @ 40%50%60%

20 bench press @ 70%
75 jumping pull ups
800m carry @ 135#/95#
Untimed.

Val.
Syd.
Feidt.
tb.

Enjoy your Friday.

WILD DAY...

Was a great WOD day today... from there... It went wild!!!

Warm-Up/Baseline
50 Low Row / ROM / Work up to 40% DL max
STRENGTH
5-5-5 DL (@40%-50%-60%)
STAMINA
5 Rnds, UT ~
3 DL (90% 1RM)
15 Box Jumps (BJ's as Feidt likes to call them) (24/20)
60s Farmers Carry (55#/35#)
WORK CAPACITY
3 Rnds for Time:
800m Run
50 Swings (70#/55#)
50 Wall Ball (20/12#)

Britt ~ 290# for Stamina / 1 Rnd in 10 Min
Val ~ 225# for Stamina / 43:29
Syd ~ Worked OHS ... made it to 155#!!!PR's all over this week / 36:09
Feidt ~ Worked some OHS with Syd then did the Stamina - DL (recovering from back injury) / 38:31
tb ~ 330# for Stamina / 49:38

Times will be posted tomorrow (forgot them at school) but SYD won the WC in blazing fashion, Feidt just behind him, then Val ... and  a long way after... ME

THEN... we went to work on Val's Jump Boxes!  Things are going to be COOL!!!  Denny Nelson came and helped an those suckers are now looking WAAAAAYYYYYY better than what Val & I would have done... there is something to be said for PASSION & PROFESSIONALISM!  And it matters!!!  I could never build, cut & measure like Denny does...but these things really look good now...

Near the end as Val went to get food...Denny was feeling dizzy... Didn’t have a great breakfast…  Dehydrated to say the least… Soon he passed out... It was crazy… Denny got a bunch of H2O and then some G2 back in the system and by the time we cleaned up… Everything back to normal… UNBELIEVABLE!