Captain Jack...

Good Friday...
JB & OZ are taking on 13.1 (Have fun...
JB ~ you should have entered...Still can...Be there with us on Sun @ 9am and get taped and IN!

Warm-Up
2 Laps
15 GHD Sit Ups
15 Back Ext
10 Strict Pull Ups
10 Push Ups
10 Reverse Lunges

#1) For Time:
20 Thrusters (115#-135# / 75#-95#)
2 Rope Climbs (sub = 20 Pull Ups, alt grip)
10 Thrusters
1 Rope Climb (sub = 10 Pull Ups, alt grip)

#2) 3 RFT ~ 
10 Hang Squat Cleans (135# / 95#)
30 Hand Release Push Ups

For those competing in 13.1 again on Sunday...ONLY Perform Warm-Up and #1...

Val ~ 6:28 (75#)
Kate ~ 7:30 (75#/purple band-pull ups & 2 sets of 20 Thrusters, by mistake) / 9:31 (@ 90#)
Des ~ 6:40 (75# / pull ups) / Stopped after 2 rnds (shoulder)
Britt ~ 4:45 (115#)
SimO ~ 7:03 (115#) / 11:31 (115#)
Feidt ~ 7:23 (135#) / 8:35 - 2 rnds
OZ ~ 163 Total Reps (45#-65#-75#)
JB ~ 139 Total Reps (75#-135#)
tb ~ 5:45 (115#)

The thought today was to workout, but take it easy... I know I did not convey that very well at the start.
This week has been great...Much to do & think about:
Anticipation of the 1st Official WOD for us...
How we are going to "attack" these wod's...
What we want to do for the next 5 weeks...staying as "together" as we can...
Support is #1!!! Supporting those in the games or supporting those that are not and doing some "extra" in the WOD's...It makes a difference...That is coaching...Helping evaluate movement and getting better...

Video links to come Sunday after Attempt #2...

9am for anyone that would like to be there!!!
watch...cheer...count... support...participate
YOU CHOOSE

13.1 & Done

13.1 is complete...

Now time to check the video!  Make sure ALL reps are counted and any "no-rep" gets taken out...

Time to be strict on yourself...really evaluate the tape!

Warm-Up as you want...

13.1

As Many Reps As Possible in 17 Min:

40 Burpees

30 Snatches (75# / 45#)

30 Burpees

30 Snatches (135# / 75#)

20 Burpees

30 Snatches (165# / 100#)*

10 Burpees

Max # of Snathces (210# / 120#)

* on all areas it is listed this way...on the official scoresheet it is listed as 185# for men...

Awaiting confirmation from crossfit.games

STAN ~ 45#-75#-100# ~ 159 total reps

Val ~ 150 total reps

Des ~ 112 total reps

Britt ~ 119 total reps

tb ~ 155 total reps (used 165#)

This was an Awesome AM WOD feeling!!! 

So excited...very technical/official...WAY more intense than the normal WOD!

Videos coming soon...

Pre-Game

That is what today is...Pre-game!
What do you do before a big contest?
Warm-up...stretch... mentally rehearse what you will do...
review movements/scenarios that you will be doing during the contest...remaining at a lower intensity

Schedules can be varied...here is what Ben B (CFNE)has suggested:

For MASTERS & Those Pushing for the Regionals
Mon:~~REST
Tue:~~Training (cut back volume, if needed)
Wed:~~Pre-Game
Thur:~Open WOD
Fri:~~REST
Sat:~~Pre-Game
Sun:~~Open WOD

For those wishing to maintain fitness during the OPEN:

Mon:~~Training

Tue:~~Training

Wed:~~REST / Pre-Game

Thur:~Open WOD

Fri:~~Training

Sat:~~REST / Pre-Game

Sun:~~Open WOD / Training

The idea behind the Rest/PreGame day is to prime the body for the following days competition.  Nothing you do today should be more than a "walking" pace.  If you feel good, like you want to do more or go faster, that's the idea - don't do more.  Today keep it under wraps.  Tomorrow unleash hell.

~ Ben Bergeron, CFNE

We will discuss our Training Schedule Thursday...

After performing 13.1!

3...2...1...

DD is IN!!!

Forced... Coerced...Browbeaten...Bullied...Intimidated...Pushed...Arm Twisted...
It does not matter how, just the fact that Desi is now IN the OPEN...OOOHHH YEEEAAA!

Now all results will be "out there"!

Scared...Intimidated...Nervous...Anxious...Crestfallen

Determined...Excited...Optimistic...Inspired...Confident

These are all the words that describe how I feel at one moment 

when I think about the OPEN!

ONE word that describes what I feel about ANYthing Once Crew doing OPEN TOGETHER: 

AWESOME

Being a part of such a great crew is just awesome!

Just knowing WE are there for each other, 

especially during the UNKNOWN & UNKNOWABLE.

The Best!

Warm-Up

1) Snatch Complex

1 Snatch Pull + 1 Squat Snatch

* work to heaviest possible

~ work hard at hips under the bar FAST...drop those hips!

2) 10 RFT ~ 

100 Single Alternating Jump Ropes (Rt, Lft = 2)

5 OHS (185-135# / 135#-95#)

3) 3 GIANT Sets

5 L-Sit Pull Ups

10 Strict Ring Dips

15 Back & Hip Extensions

OZ ~ working out the kinks / 18:52 (@45#)

Des ~ Mobility / 21:45 (@ 65#)

Steve-O ~ form / 26:00 (@45# x 10reps)

SimO ~ 115# / 18:24 (@105#)

Val ~ XX / 22:13 (@95# for 3 rnds then 45#x10reps)

Britt ~ 165# / 17:22 (@135#)

tb ~ 175# / 22:20 (@185#) / Giant Sets...check!

Are YOU Ready?!

Well...here it is!  CF OPEN week #1.
WOD will be announced Wednesday...

We have another entry from ANYthing Once! Check HERE...

Todays Tune-Up:
1) Complex
1 Power Clean + 1 Push Jerk + 1 Split Jerk
work to heaviest possible

2) AMRAP in 10 Min:
6 Deadlift (norm. = 225#/155# / adv. = 275#/185#)
6 HSPU (adv = 6" deficit)

3) 3 GIANT Sets:
NINJAS (good @ cardio...need strength work)
6 Bench Press*
9 Good Mornings (95#/65#)
12 DB Shoulder Press (40#/20#)
15 Band Pull-Aparts
*pick a wt. heavy enough you cannot get it 10 times, but you can get 6-7
BEASTS (good @ strength...need cardio/stamina)
6 Muscle Ups
9 TTB
12 Burpees
15 Band Pull-Aparts

OZ ~ XX / ?? /
Kate ~ ?? / ?? / Ninja Giants
Des ~ XX / 7 Rnds + 1 (@145#) / Ninja Giants
SimO ~ XX / 4 Rnds + 6 (@225#) / Ninja Giants
Feidt ~ 185# / 5 Rnds (@185#) / Ninja Giants
Britt ~ 185# / 7 Rnds + 8 (@185#) / Beast Giants (6 MU in a Row each time...)
tb ~ 185# / 4 Rnds + 7 (@275#) / Beast Giants (6 MU in a Row each time...)
Val ~ 155# / 7 Rnds + 2 @ 185#all purple / Ninja / PR clean of 160#

3...2...1"3"

Today was a BIG day...
State Gymnastics (Des worked it & boys worked parking)
Girls State Powerlifting (Val, Syd, tb)

We had 6 girls that qualified for state (1 Sr., 1 Jr. & 4 Frosh)!
Had a great day with them all!!! Lots of PR's and excitment...

We were planning on doing the daily WOD @ Necedah before the meet began (again)...
Between State being as crazy and hectic as it was, and the daily WOD that popped up being a 5k (3.1 mile) run, we did not do anything pre-meet!

Syd was going home to a P90X workout...week #4 for him...and improving rapidly again!

We decided to DO the 5k when we got back...

So, just after 6 pm...we pulled into LHS parking lot & were getting ready to run the 5k...

6:45pm...24 Degrees...5K Run

Val ~ 24:42 (was leading until HUGE side ache about 1/2 way thru)
Ninja (Ethan) ~ 22:34
tb ~ 24:34

Check out the Events 2013 page and get set for something...

What will you participate in this year???
~ We have a new participant for the OPEN, and possibly a couple more to come...
~ Ready for another shot (or your first try) at a Triathlon?
~ If you know of an EVENT that would be good...get it on the list (e-mail Val or tb)

PS ~ Des, Ethan & Jenne did this WOD ~ 
3 RFT ~ 
10 Goblet Squats (45#/30#)
20 Box Jumps
30 Lunges (45#/25#)
40 Good Morning Darlings
50 D/U

Des ~ 15:16
Ethan ~ 15:20 (150 Singles)
Jenne ~ 16:00 (150 Singles)

Sqt-Cln-Th

As for our WOD's lately... There is often 2, 3 or 5 different exercises, activities listed...

Just so you know... There IS a MAIN WOD that we should all be doing...
Today it was the #1 (OTM for 20)...
The order really doesn't matter as much as I make it out to...
We will always work to do the main WOD together...the other stuff ~ well, you do what you want...make yourself better...If the other exercises don't apeal to you...choose a different weakness to work on...make yourself better...

Here is why you should be working out...training!!!
Do it because you love it...not because you have something to prove!
Get Ready for the OPEN!  GO SPEAL!!!

So For Today

Your own special warm-up...personalize it...but be quick!

1) OTM for 20 min:

Odd: Squat-Clean-Thruster (BB = 135#/95# KB = 55#/35#)

Even: REST

* Record EACH of the 10 Rnds!

2) 3 Rnds for Time:

12 (m) / 9 (f) Muscle Ups

50 Low Row (50#) or 100 D/U

ALT. WOD if no M.U. = 3 RFT ~ 10 C2B, 20 Dips, 100 D/U

3) 3 Giant Sets:

15 Weighted Abs

15 Back & Hip Extensions

15 Ring Rows (inverted row)

15 Bent-Over DB Lat Raises

STAN ~ 16:00 (purp dips, 300 singles)
Des ~ worked  / 19:30 (purple dips, kipping pull ups)
Britt ~ (35#KB) 6-8-8-8-7-9-9-9-9-10 (83 total) / 6:05 (1 Rnd)
OZ ~ (??BB) 7-8-7-6-5-5-5-4-4-6 (57 total) /
Val ~ (95#BB) 5-6-6-7-5-5-6-7-7-6 (60 total) / 

Kate ~ (30#DB's) 9-10-10-10-10-10-10-8-8-9 (94 total) /
Feidt ~ (135#BB) 7-7-7-5-6-6-5-5-5-6 (59 total) /
Bertag ~ (135#BB) 9-9-8-8-7-7-7-7-6-6 (74 total) /
SimO ~ (95#BB) 10-9-10-9-9-8-9-8-10-10 (92 total) / 22:20 (purple dips, 300 singles)
tb ~ (55#KB) 8-8-6-7-7-6-6-6-7-6 (67 total) / 19:20