Warm-Up: Jog 150m Forward, 150m Backward, 150m Forward
10 Pass Thrus, 10 Step Overs
Tabata Mash Up ~ Bridge Hold & Push Ups
30 What?!
2 Rnds For Time:
30 Deadlift (135#)
30 Pistols (divide reps as needed between legs)
30 Burpees
30 Pull Ups
* Modify Pistols as needed...Rolling, Seated, Holding Bar, Rx
Finisher (crossfitgymnastics):
30 Perfect Reps of:
Handstand Touch & Go
Have Fun...Enjoy...Get Fit!!!
El Tigre ~ Did not finish first, so he will not record his time!
Britt ~ 22:12
Syd ~ 17:55 (seated pistols)
Feidt ~ 22:59 (seated pistols)
tb ~ 22:25
Hansen ~ 17:45 (seated pistols)
Fiegel ~ 19:48
Elgersma ~ 13:45
Biba ~ 19:50 (seated pistols)
Smith ~ 22:30
What would life be if we had no courage to attempt ANYthing?
Monday, February 28, 2011
Sunday, February 27, 2011
March is almost HERE!
Tuesday starts a new month.... MARCH!
March is a great month with lots going on- March Madness, warmer weather, St. Patrick's Day (you may need to come to Fox Lake for this), canoacopia/bike-o-rama, registering at your local CSAs for summer produce, and the start up for events!
We are participating in one event this month~
Fight for Air Climb- Milwaukee- March 19th
Some things to keep in mind are the other events that we are taking part in- the goal is possibly one per month.. Which have been scheduled through May and Toughmudder in July. Come June it would be great to find something other than running- maybe a bi-athlon or a bike race.
REMEMBER-
Bring your friends along! Or if you are interested in coming don't hesitate to ask! I (val) am a little overwhelming, E would say I scare others at first, but I just get really excited to meet new people (or to see old friends in that case)! It is awesome to see how many people have turned to events and look forward to them in the summer... such an inspiring thing- so be influencial on those around you! View it as a time to socialize and get out and have fun with a couple other thousand people for some of these events...
If you have trouble signing up for events under our team- ANYthing Once
here is who you should talk to:
Lung Climb- Tara R
Toughmudder- TB
Crazylegs- individual
Cellcom Half- individual~ unless you have signed up previously, this race is now closed for registration.
Happy Sunday! Having a ROAD TRIP starting tomorrow 8am- will be working out on the beach come Tuesday- Thinking this may be the last whoRA for my 20's with everything going on in our lives.. so no better time than the present- right! E is watching the animals and working hard... how lucky am I!!
Here is to another great week of pushing yourself and working on your fitness!
March is a great month with lots going on- March Madness, warmer weather, St. Patrick's Day (you may need to come to Fox Lake for this), canoacopia/bike-o-rama, registering at your local CSAs for summer produce, and the start up for events!
We are participating in one event this month~
Fight for Air Climb- Milwaukee- March 19th
Some things to keep in mind are the other events that we are taking part in- the goal is possibly one per month.. Which have been scheduled through May and Toughmudder in July. Come June it would be great to find something other than running- maybe a bi-athlon or a bike race.
REMEMBER-
Bring your friends along! Or if you are interested in coming don't hesitate to ask! I (val) am a little overwhelming, E would say I scare others at first, but I just get really excited to meet new people (or to see old friends in that case)! It is awesome to see how many people have turned to events and look forward to them in the summer... such an inspiring thing- so be influencial on those around you! View it as a time to socialize and get out and have fun with a couple other thousand people for some of these events...
If you have trouble signing up for events under our team- ANYthing Once
here is who you should talk to:
Lung Climb- Tara R
Toughmudder- TB
Crazylegs- individual
Cellcom Half- individual~ unless you have signed up previously, this race is now closed for registration.
Happy Sunday! Having a ROAD TRIP starting tomorrow 8am- will be working out on the beach come Tuesday- Thinking this may be the last whoRA for my 20's with everything going on in our lives.. so no better time than the present- right! E is watching the animals and working hard... how lucky am I!!
Here is to another great week of pushing yourself and working on your fitness!
Saturday, February 26, 2011
Saturday Pears
Well...Another week down! Val ~ Great job on yesterdays workout...You were right to use no momentum for the shoulder press...Goodmornings were very tough for the last couple sets...Feeling it today!
Randy would be a tough one w/o boxes to touch the bar to...otherwise it is a bit to low...Great Work!!!!
Today is with partners...
Warm-Up on your own!
Opposing Ladders (from Practice Crossfit)
Grab a partner...
10-1 & 1-10 of the following:
Swings (55#)
HSPU
Burpees
Wall Ball
One partner starts with 10, the other with 1 of the exercise, then 9 & 2,8 & 3 and so on...until the first person reaches 1 and the second partner reaches 10. After the first exercise is finished, move on to the next going the opposite direction (if you ended with 1...start you next exercise with 1...ended with 10...
Tough WOD
Hepp & Syd = 38:03
tb & Reeder = 38:39
HSPU were BRUTAL!!!!
Hepp & tb started swings & Burpees @ 10
Syd & Reeder started HSPU & Wall Ball @ 10...definitely the tougher way...finishing 10 swings going into 10 HSPU, finishing 10 Burpees going into 10 Wall ball!
Some weekend motivation:
Randy would be a tough one w/o boxes to touch the bar to...otherwise it is a bit to low...Great Work!!!!
Today is with partners...
Warm-Up on your own!
Opposing Ladders (from Practice Crossfit)
Grab a partner...
10-1 & 1-10 of the following:
Swings (55#)
HSPU
Burpees
Wall Ball
One partner starts with 10, the other with 1 of the exercise, then 9 & 2,8 & 3 and so on...until the first person reaches 1 and the second partner reaches 10. After the first exercise is finished, move on to the next going the opposite direction (if you ended with 1...start you next exercise with 1...ended with 10...
Tough WOD
Hepp & Syd = 38:03
tb & Reeder = 38:39
HSPU were BRUTAL!!!!
Hepp & tb started swings & Burpees @ 10
Syd & Reeder started HSPU & Wall Ball @ 10...definitely the tougher way...finishing 10 swings going into 10 HSPU, finishing 10 Burpees going into 10 Wall ball!
Some weekend motivation:
Friday, February 25, 2011
Good Week of PRACTICE...
FRIDAY
Warm Up: 400m Run / 2 Rnds ~ 3 Skin the Cats (alt. 5-10 Pass Thrus) & 30s Squat Sit w/ 45# Overhead
Workout:
5 Rnds...for completion!
3 Shoulder Press
10 Good Mornings
~ 1 Min Recovery b/t sets
After 3rd Shoulder Press Perform 10 Goodmornings with the same weight...
If you cannot make 5 rounds, record the round you failed on...
Select a reasonable weight...Press will limit some, Goodmornings will limit others...
RANDY
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member
who was killed February 6 in the line of duty.
Our thoughts and prayers go out to Officer Simmons' wife and two children.
First Posted @ crossfit.com on 2.13.08
For Time:
75 Power Snatches (75#)
Results = Wt (Rnds) / Time for Randy
El Tigre' ~ He cannot remember to write down his times...worse than the kids
Britt ~ 105# (5 Rnds) / 6:03
Syd ~ 115# (5 Rnds) / 6:29
Feidt ~ 135# (5 Rnds) / 6:35
tb ~ 135# (5 Rnds) / 6:46
Hansen ~ 125# (5 Rnds) / 5:54
Reeder ~ 125# (5 Rnds) / 6:31
Fiegel ~ 135# (5 Rnds) / 4:35
Elgersma ~ 135# (5 Rnds) / 5:28
Biba ~ 105# (5 Rnds) / 7:52
It's in your moments of decision that your destiny is shaped.
Choose now. Choose well.
~ Anthony Robbins ~
Warm Up: 400m Run / 2 Rnds ~ 3 Skin the Cats (alt. 5-10 Pass Thrus) & 30s Squat Sit w/ 45# Overhead
Workout:
5 Rnds...for completion!
3 Shoulder Press
10 Good Mornings
~ 1 Min Recovery b/t sets
After 3rd Shoulder Press Perform 10 Goodmornings with the same weight...
If you cannot make 5 rounds, record the round you failed on...
Select a reasonable weight...Press will limit some, Goodmornings will limit others...
RANDY
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member
who was killed February 6 in the line of duty.
Our thoughts and prayers go out to Officer Simmons' wife and two children.
First Posted @ crossfit.com on 2.13.08
For Time:
75 Power Snatches (75#)
Results = Wt (Rnds) / Time for Randy
El Tigre' ~ He cannot remember to write down his times...worse than the kids
Britt ~ 105# (5 Rnds) / 6:03
Syd ~ 115# (5 Rnds) / 6:29
Feidt ~ 135# (5 Rnds) / 6:35
tb ~ 135# (5 Rnds) / 6:46
Hansen ~ 125# (5 Rnds) / 5:54
Reeder ~ 125# (5 Rnds) / 6:31
Fiegel ~ 135# (5 Rnds) / 4:35
Elgersma ~ 135# (5 Rnds) / 5:28
Biba ~ 105# (5 Rnds) / 7:52
Thursday, February 24, 2011
Practice Crossfit...
Warm-Up: 400m Run / 15 Med-Ball Cleans / 5 x 3 Push Ups on Bars (see Pics)
5 Min Work: Skin the Cat (on Pull Up Bar), Pass Thrus, Scorpion Stretch
FGB Style (1min Work @ each Station / 3 Rnds)
Front Squat (155#)
Dips
Bent-Over Row (95#)
Swings (55#)
Lungewalk
1 Min Rest b/t Rounds
Perform for TOTAL Reps...keep track of reps each round as well...
El Tigre' ~ 105/100/92 = 297
Britt ~ 93/89/92 = 263
Feidt ~ 97/87/76 = 263
Hepp ~ 110/85/81 = 276
tb ~ 110/97/82 = 279
Hansen ~ 93/90/83 = 266
Fiegel ~ 109/102/80 = 291
Reeder ~ 100/80/79 = 259
Elgersma ~ ??
5 Min Work: Skin the Cat (on Pull Up Bar), Pass Thrus, Scorpion Stretch
FGB Style (1min Work @ each Station / 3 Rnds)
Front Squat (155#)
Dips
Bent-Over Row (95#)
Swings (55#)
Lungewalk
1 Min Rest b/t Rounds
Perform for TOTAL Reps...keep track of reps each round as well...
El Tigre' ~ 105/100/92 = 297
Britt ~ 93/89/92 = 263
Feidt ~ 97/87/76 = 263
Hepp ~ 110/85/81 = 276
tb ~ 110/97/82 = 279
Hansen ~ 93/90/83 = 266
Fiegel ~ 109/102/80 = 291
Reeder ~ 100/80/79 = 259
Elgersma ~ ??
Photos by Sarah Corry
...thanks!
...thanks!
Wednesday, February 23, 2011
HERE we GO...
Warm Up ~
2 Min of Jump Rope Work (singles, doubles, single-leg, alternate, both...Mix it up for 2 min)
2 Rnds ~ 20 Swings (35#), 15 Back Extensions, 10 Push Ups
PRACTICE & Read "Live Starved" and comment
4 Rounds for Time:
20 D/U
13 Box Jumps (24" / val=20")
10 SDLHP (95# / val=65#)
AFTER...
Paleo Chair (squat sit) for 10 Minutes and accumulate as much time as possible...
You may move feet closer and further, but if you stand or take a knee to relieve yourself from any aches/pains...do not count that time
Taken from MOBILITY WOD
Just for Fun...
10 Minutes of Forward Roll, Backward Roll & Handstand Work
El T ~ 7:30
Britt ~ 6:35
Feidt ~ 10:17 got D/U...Nice work!
Syd ~ 9:59
tb ~ 7:05
Hansen ~ 6:19
Reeder ~ 6:19
Fiegel ~ 7:06
Bibba ~ 8:33
2 Min of Jump Rope Work (singles, doubles, single-leg, alternate, both...Mix it up for 2 min)
2 Rnds ~ 20 Swings (35#), 15 Back Extensions, 10 Push Ups
PRACTICE & Read "Live Starved" and comment
4 Rounds for Time:
20 D/U
13 Box Jumps (24" / val=20")
10 SDLHP (95# / val=65#)
AFTER...
Paleo Chair (squat sit) for 10 Minutes and accumulate as much time as possible...
You may move feet closer and further, but if you stand or take a knee to relieve yourself from any aches/pains...do not count that time
Taken from MOBILITY WOD
Just for Fun...
10 Minutes of Forward Roll, Backward Roll & Handstand Work
El T ~ 7:30
Britt ~ 6:35
Feidt ~ 10:17 got D/U...Nice work!
Syd ~ 9:59
tb ~ 7:05
Hansen ~ 6:19
Reeder ~ 6:19
Fiegel ~ 7:06
Bibba ~ 8:33
Tuesday, February 22, 2011
Two-Fer Tuesday
Warm-Up: 1/2 Mile Run
2 Rnds ~ 6 Spiderman Push Ups, 12 Body Rows (Horizontal Pull Ups), 15 Air Squats
Bulgarian Split Squats (One Legged Squat w/ back foot up on bench/boxes for stability)
5-5-5-5-5
A) Death by Pull Ups & Push Ups...Start with 2 Pull Ups & 2 Push Ups then add 1 rep to each every minute on the minute...Break up reps as needed... When you fail at one, continue with the other until failure...
REST 1 Min
B) Perform the same TOTAL number of Pull Ups and Push Ups that you did in "A" for Time.
(ie. if you made it to 10 Pull Ups (54 Total), then went to 18 Push Ups (170 Total), you will do 54 & 170 with any reps scheme you wish...Fastest time!)
thanks to Practice Crossfit for the WOD!!!
Many did not finish the WOD due to school starting...
Squats / Pull Fail / Push Fail / Total Pull Ups & Push Ups / Time
El Tigre' ~ ?
Britt ~ ? / 11 / 17 / 73+152 = DNF time for school
Feidt ~ ?
Syd ~ ? / 10 / 12 / 54+77 = DNF time for school
tb ~ 155# / 12 / 18 / 77+170 = 15:16
Hansen ~ 115# / 12 / 19 / 77+189 = 17:30
Fiegel ~ 155# / 12 / 19 / 77+189 = 20:30
Reeder ~ 155#/ 9(+7) / 20 / 51+209 = DNF time for school
2 Rnds ~ 6 Spiderman Push Ups, 12 Body Rows (Horizontal Pull Ups), 15 Air Squats
Bulgarian Split Squats (One Legged Squat w/ back foot up on bench/boxes for stability)
5-5-5-5-5
A) Death by Pull Ups & Push Ups...Start with 2 Pull Ups & 2 Push Ups then add 1 rep to each every minute on the minute...Break up reps as needed... When you fail at one, continue with the other until failure...
REST 1 Min
B) Perform the same TOTAL number of Pull Ups and Push Ups that you did in "A" for Time.
(ie. if you made it to 10 Pull Ups (54 Total), then went to 18 Push Ups (170 Total), you will do 54 & 170 with any reps scheme you wish...Fastest time!)
thanks to Practice Crossfit for the WOD!!!
Many did not finish the WOD due to school starting...
Squats / Pull Fail / Push Fail / Total Pull Ups & Push Ups / Time
El Tigre' ~ ?
Britt ~ ? / 11 / 17 / 73+152 = DNF time for school
Feidt ~ ?
Syd ~ ? / 10 / 12 / 54+77 = DNF time for school
tb ~ 155# / 12 / 18 / 77+170 = 15:16
Hansen ~ 115# / 12 / 19 / 77+189 = 17:30
Fiegel ~ 155# / 12 / 19 / 77+189 = 20:30
Reeder ~ 155#/ 9(+7) / 20 / 51+209 = DNF time for school
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