Finally...
Well...officially it is still the last day of school for teachers! I am not yet checked out, but the summer kids are here and working in full force!
They started out with Jonestown Sprint (great WOD for the first day) then on to Strength (Squat & Press).
Good first day to see a bunch of athletes from ALL sports in working getting better!
Warm-Up ~ Pre-WOD
Jonestown Sprint
For Time:
15-10
Burpee Pull Up
Push Press (65#/45#) from ground
Macho Man
EMOM for as long as possible:
3 Power Cleans + 3 Front Squats + 3 Jerks (185#/135#)
C2B Progression
7 Sets of 10 UB C2B (50sec Rest b/t)
Britt ~ 3:25 / 10 Rnds (@115#/95#)
Des ~ 5:00 / Row and things
Witt ~ 5:16 / 6 Rnds (@65#??)
Wendt ~ 2:19 /
SimO ` 3:15 / 11 Rnds (@115#)
JB ~ 2:55 /
Oz ~ 2:29 / 2 rnds
Val ~ XX / 12 Rnd + 11 Reps (@ 95#-made it to the rnd of 6's...got 5 FS)
tb ~ 2:42 / 1 Rnd + 7 reps ...then... Attempt #2 w/ Val @ 8:30 = 5 Rnds + 4 reps (@185#) / C2B complete
What would life be if we had no courage to attempt ANYthing?
Tuesday, June 10, 2014
Monday, June 9, 2014
Brutal...
It just didn't feel right...Like it is suppose to be the beginning of summer, but we still have school...things to do...things on the mind...no resting...busy, busy, busy...
Soon it will be time to slow down and focus on less...Weights & Athletics...SOON!!!
That being said...
Everyone else was fantastic!! Smoked the WOD!!! These people are amazing!
Warm-Up ~ Who knows...run sucked, movement sucked...never felt warmed up!
HAM SANDWICH
For Time:
50 Wall Balls (20/14)
25 Deadlifts (245#/165#)
50 Wall Balls
* Begining with the 60sec mark...perform 5 Burpees!
**Do this (5 Burpees) EMOM after that until the "Sandwich" is complete
~ Scale as appropriate (wts. / # of burpees / etc)
Squat Snatch ~ 5 x 2
Power Clean Progression
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
Front Squat ~ 3 x 3, across
Britt ~ 10:51 (@185#)
Kate ~ 10:45 (Pull Ups subbed for DL)
Ethan ~ 9:43 (@225#)
Feidt ~ 9:58 (@225#)
Val ~ 11:50 (@155#) / PCP- 115-135-145 / FS- 155#
SimO ~ 8:46 (@185#)
tb ~ 17:47 / 155-155-165-165-165 / 225# / NO F.Sqt ~ to much rest & had to go
Oz is going to EAT this Ham Sandwich before Basketball Camp today! Enjoy the taste!!! It is delicious!
Soon it will be time to slow down and focus on less...Weights & Athletics...SOON!!!
That being said...
Everyone else was fantastic!! Smoked the WOD!!! These people are amazing!
Warm-Up ~ Who knows...run sucked, movement sucked...never felt warmed up!
HAM SANDWICH
For Time:
50 Wall Balls (20/14)
25 Deadlifts (245#/165#)
50 Wall Balls
* Begining with the 60sec mark...perform 5 Burpees!
**Do this (5 Burpees) EMOM after that until the "Sandwich" is complete
~ Scale as appropriate (wts. / # of burpees / etc)
Squat Snatch ~ 5 x 2
Power Clean Progression
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
Front Squat ~ 3 x 3, across
Britt ~ 10:51 (@185#)
Kate ~ 10:45 (Pull Ups subbed for DL)
Ethan ~ 9:43 (@225#)
Feidt ~ 9:58 (@225#)
Val ~ 11:50 (@155#) / PCP- 115-135-145 / FS- 155#
SimO ~ 8:46 (@185#)
tb ~ 17:47 / 155-155-165-165-165 / 225# / NO F.Sqt ~ to much rest & had to go
Oz is going to EAT this Ham Sandwich before Basketball Camp today! Enjoy the taste!!! It is delicious!
Friday, June 6, 2014
Rock me like a HURRICANE!
Warm-Up ~ Lots of talk..by bertagnoli
1/2 Leg Blaster & PC form work...
HURRICANE
3 RFT ~
800m Run
21 Power Cleans (155#/105#)
C2B Progression
7 Sets of 10 UB C2B, 60sec REST b/t sets
Des ~ 20:25 (@65#)
Witt ~ 25:24 (@65#)
E ~ 21:45
Oz ~ 20:37
Feidt ~ 20:25
SimO ~ 18:40
JB ~ 20:39
tb ~ 20:39 / C2B Completed
Val did a workout from the other day...Not sure which one...I think yesterday 1000m Row & 21-15-9
WE now have the ANYthing Once WR (Scaled) TEAM for Fittest Farmhand:
Ethan, Feidt, Des & Britt...
OH, BOY!!! This is going to be a GREAT DAY!!!
I am so excite!!!
1/2 Leg Blaster & PC form work...
HURRICANE
3 RFT ~
800m Run
21 Power Cleans (155#/105#)
C2B Progression
7 Sets of 10 UB C2B, 60sec REST b/t sets
Des ~ 20:25 (@65#)
Witt ~ 25:24 (@65#)
E ~ 21:45
Oz ~ 20:37
Feidt ~ 20:25
SimO ~ 18:40
JB ~ 20:39
tb ~ 20:39 / C2B Completed
Val did a workout from the other day...Not sure which one...I think yesterday 1000m Row & 21-15-9
WE now have the ANYthing Once WR (Scaled) TEAM for Fittest Farmhand:
Ethan, Feidt, Des & Britt...
OH, BOY!!! This is going to be a GREAT DAY!!!
I am so excite!!!
Thursday, June 5, 2014
The River & Commitment
Another WOD that we performed last November...
Check your times HERE
Everyone improved! And for those doing it the first time...PR'd as well!
Warm-Up ~
Leg Blaster +
The River Styx
For Time:
1K Row, followed immediately by
21-15-9
KB Swings (70#/55#)
Burpees
EMOM for 10min:
odd = 1 Power Clean + 1 Hang Squat Clean + 3-5 Front Squats
even = 3-5 Muscle Ups
Daliege ~ 10 ish (@70#)
Oz ~ 9:29 (@55#) (PR by 1:13) / 135 & Bar MU's
Ethan ~ 8:31 (@55#) (PR 1st time Ass-Kicker) / 135# & 5 Pull Ups+5 Dips
Witt ~ 13:41 (PR) (@35#)
Val ~ 10:00 (PR by 24sec)
tb ~ 9:53 (PR by 37sec w/ Under 10min b/c of VAL's "come on!") / 185#(5FS) & 3 MU
Fittest Farmhand (Aug. 23rd)
ANYthing Once Rx TEAM = IN (Val, El Tigrè, Syd, tb)
ANYthing Once Scaled TEAM =
Ethan = IN
Des = sounds like in???
Britt = sounds like in???
Oz = Out
Feidt = ???
Maloney = ???
Hepp = ???
Check your times HERE
Everyone improved! And for those doing it the first time...PR'd as well!
Warm-Up ~
Leg Blaster +
The River Styx
For Time:
1K Row, followed immediately by
21-15-9
KB Swings (70#/55#)
Burpees
EMOM for 10min:
odd = 1 Power Clean + 1 Hang Squat Clean + 3-5 Front Squats
even = 3-5 Muscle Ups
Daliege ~ 10 ish (@70#)
Oz ~ 9:29 (@55#) (PR by 1:13) / 135 & Bar MU's
Ethan ~ 8:31 (@55#) (PR 1st time Ass-Kicker) / 135# & 5 Pull Ups+5 Dips
Witt ~ 13:41 (PR) (@35#)
Val ~ 10:00 (PR by 24sec)
tb ~ 9:53 (PR by 37sec w/ Under 10min b/c of VAL's "come on!") / 185#(5FS) & 3 MU
Fittest Farmhand (Aug. 23rd)
ANYthing Once Rx TEAM = IN (Val, El Tigrè, Syd, tb)
ANYthing Once Scaled TEAM =
Ethan = IN
Des = sounds like in???
Britt = sounds like in???
Oz = Out
Feidt = ???
Maloney = ???
Hepp = ???
Wednesday, June 4, 2014
Rest Day / Events
AOWR now has ONE group registered for
Fittest Farmhand
Aug. 23rd @ Waunakee
Ethan is "in" for Team #2...now we just need 3 more (at least one female)!!!
Come on people...post to comments or let someone know you are in so we can have a second team!!!
This is a great day/event for us!!!
Another RACE/event to consider (enter soon), if you want to is the
SPARTAN SPRINT
Nov. 1st @ Miller Park
ANYthing Once WR has a team registered (so far two of us)...
IF/When you are signing up for this event we are listed in teams and you will need a password...
(the password is: rapidspride)
Currently we are signed up for the 11am time slot (that is where you should try to sign up at)
If you want to know more, post to comments or ask tb
Fittest Farmhand
Aug. 23rd @ Waunakee
Ethan is "in" for Team #2...now we just need 3 more (at least one female)!!!
Come on people...post to comments or let someone know you are in so we can have a second team!!!
This is a great day/event for us!!!
Another RACE/event to consider (enter soon), if you want to is the
SPARTAN SPRINT
Nov. 1st @ Miller Park
ANYthing Once WR has a team registered (so far two of us)...
IF/When you are signing up for this event we are listed in teams and you will need a password...
(the password is: rapidspride)
Currently we are signed up for the 11am time slot (that is where you should try to sign up at)
If you want to know more, post to comments or ask tb
Tuesday, June 3, 2014
Heartbreak or Little Victories?
Warm-Up ~ Leg Blaster
From CFNE:
Heartbreak Kid (check last time HERE)
3 RFT ~
10 Front Squat (185#/135#)
20 C2B
50 D/U
7 Sets of Pull Ups
Men = 3 Strict C2B+ 3 Strict PU + 3 Kipping C2B
Women = 2 Strict C2B+ 2 Strict PU + 2 Kipping C2B
10 Rnds for Time:
35 UB D/U
Des ~ (@95#) ??
Dalaige (@135#) 18:50 (once he got his FS grip worked out it was easier!)
Redd ~ 14:46 (singles / 135#?!?!)
Witt ~ 14:36 (65# / 100singles)
SimO ~ 13:52 (165# / 2 sets of 50D/U)
Oz ~ 11:59 (@155#)
El Tigrè ~ 10:39
tb ~ 10:16 / Complete / 7:06 (10 rnds w/o ANY misses!!! / took 10 breaths b/t each set)
val - 18:08 with two tape-jobs -great!
Points of Notice:
~ Last time JB did this WOD he was 35 seconds behind tb...Both JB and tb PR'ed in Heartbreak Kid, but JB made the bigger improvement! JB reduced his time by 111 seconds (over 1.5 Minutes)!!! Outstanding!
~ Last time Oz did this WOD he performed it with 135#...now he increased his FS weight by 20# (155#) AND he reduced his time (PR) by 173 seconds (that is 2 Minutes & 53 Seconds for those that have trouble with the math!!!)
We need to get AT LEAST 1 more team entered for Fittest Farmhand...
Ethan is in!!!
Oz is checking...
Des is thinking about it (& she could pull Britt in)
Feidt ~ ??? (Joni ~ ???)
Kate ~ ???
Witt ~ ???
Egge ~ ???
Kent A ~ ???
Hepp could even come out of retirement for this one!!!
MAYBE we could even get TWO more teams IN!!!! Both can enter scaled!!! Don't be scared...Commit!
Let's make this an AOWR DAY!!! This stuff is FUN!!!
From CFNE:
Heartbreak Kid (check last time HERE)
3 RFT ~
10 Front Squat (185#/135#)
20 C2B
50 D/U
7 Sets of Pull Ups
Men = 3 Strict C2B+ 3 Strict PU + 3 Kipping C2B
Women = 2 Strict C2B+ 2 Strict PU + 2 Kipping C2B
10 Rnds for Time:
35 UB D/U
Des ~ (@95#) ??
Dalaige (@135#) 18:50 (once he got his FS grip worked out it was easier!)
Redd ~ 14:46 (singles / 135#?!?!)
Witt ~ 14:36 (65# / 100singles)
SimO ~ 13:52 (165# / 2 sets of 50D/U)
Oz ~ 11:59 (@155#)
El Tigrè ~ 10:39
tb ~ 10:16 / Complete / 7:06 (10 rnds w/o ANY misses!!! / took 10 breaths b/t each set)
val - 18:08 with two tape-jobs -great!
Points of Notice:
~ Last time JB did this WOD he was 35 seconds behind tb...Both JB and tb PR'ed in Heartbreak Kid, but JB made the bigger improvement! JB reduced his time by 111 seconds (over 1.5 Minutes)!!! Outstanding!
~ Last time Oz did this WOD he performed it with 135#...now he increased his FS weight by 20# (155#) AND he reduced his time (PR) by 173 seconds (that is 2 Minutes & 53 Seconds for those that have trouble with the math!!!)
We need to get AT LEAST 1 more team entered for Fittest Farmhand...
Ethan is in!!!
Oz is checking...
Des is thinking about it (& she could pull Britt in)
Feidt ~ ??? (Joni ~ ???)
Kate ~ ???
Witt ~ ???
Egge ~ ???
Kent A ~ ???
Hepp could even come out of retirement for this one!!!
MAYBE we could even get TWO more teams IN!!!! Both can enter scaled!!! Don't be scared...Commit!
Let's make this an AOWR DAY!!! This stuff is FUN!!!
Rx Team of Val, El Tigrè, Syd & tb = ENTERED!!!
Monday, June 2, 2014
ALMOST Summer...
LAST week of school...
Almost summer...
Can you feel it?!?!
Fittest Farmhand registration opens tonight!!!
Save the date...8/23/14 (Waunakee, WI)
Back from 2013 season ~ to redeem themselves from a strategy flaw!!!!
TEAM AOWR = Syd, Bertag, Val (team Capt.) & tb (back from last year)
Can we get a second team (we are all scaled division, BTW)?!?!?
Let's GO!!! Only need 4 of the following:
Maloney, Des, Ethan, Feidt, Britt, Oz, Hepp, ????...who can commit??? Who is ready???
Let's get a second team!!! (must have at least one female on it).
POST TO COMMENTS IF YOU ARE IN!!!
Warm-Up ~
Leg Blaster
5 Rnds ~ 5 Push Ups, 1 Burpee, 1 Strict C2B Pull Up
DD
For time:
800m Run
20 Power Snatches (115#/80#)
800m Run
EMOM x 8min:
Snatch
1st & 5th Min = 50# less than 1RM
2nd & 6th Min = 40# less than 1RM
3rd & 7th Min = 30# less than 1RM
4th & 8th Min = 20# less than 1RM
Push Press
5 x 3, climbing
Witt ~ 14:31 (@55#)
Oz ~ 11:03
Feidt ~ 11:57
Kate ~ 9:51
Britt ~ 9:58 (@95#)
Simo ~ 8:55 (@95#)
Val ~ ?? (500m Row subbed) / 3 x 65# (no grip, no feet) / PP done!
tb ~ 10:12* / 135-45-55-65-145-55-65-175 / 155-165-175-185-195
*4:03 1st 800m (poor) ~ 20 PS in a row!
Almost summer...
Can you feel it?!?!
Fittest Farmhand registration opens tonight!!!
Save the date...8/23/14 (Waunakee, WI)
Back from 2013 season ~ to redeem themselves from a strategy flaw!!!!
TEAM AOWR = Syd, Bertag, Val (team Capt.) & tb (back from last year)
Can we get a second team (we are all scaled division, BTW)?!?!?
Let's GO!!! Only need 4 of the following:
Maloney, Des, Ethan, Feidt, Britt, Oz, Hepp, ????...who can commit??? Who is ready???
Let's get a second team!!! (must have at least one female on it).
POST TO COMMENTS IF YOU ARE IN!!!
Warm-Up ~
Leg Blaster
5 Rnds ~ 5 Push Ups, 1 Burpee, 1 Strict C2B Pull Up
DD
For time:
800m Run
20 Power Snatches (115#/80#)
800m Run
EMOM x 8min:
Snatch
1st & 5th Min = 50# less than 1RM
2nd & 6th Min = 40# less than 1RM
3rd & 7th Min = 30# less than 1RM
4th & 8th Min = 20# less than 1RM
Push Press
5 x 3, climbing
Witt ~ 14:31 (@55#)
Oz ~ 11:03
Feidt ~ 11:57
Kate ~ 9:51
Britt ~ 9:58 (@95#)
Simo ~ 8:55 (@95#)
Val ~ ?? (500m Row subbed) / 3 x 65# (no grip, no feet) / PP done!
tb ~ 10:12* / 135-45-55-65-145-55-65-175 / 155-165-175-185-195
*4:03 1st 800m (poor) ~ 20 PS in a row!
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