Good blog...even better video...
Help from My Friends
Reflect on these...Choose ONE!
15 Things Happy People Do Differently...is a lot to think about!
Read the article...Choose ONE and work on it for a week...see what happens!
What would life be if we had no courage to attempt ANYthing?
Thursday, May 31, 2012
Wednesday, May 30, 2012
Stop Jerkin' Around
Suprisingly today's WOD (this week actually) has been from a different programer...
But today seems amazingly familiar in routine & programing...
Warm-Up
3 Rnds ~
10 Squats
5 Hang Clean & Jerk
5 Pull Ups (STRICT)** if you cannot do strict, then jump up and hold for a 3 count, then lower for a 6-8 count...(eccentric training)
Strength
In 15 minutes get to a HEAVY Jerk/s...
~ we ended up trying 3 Jerks, split R & L then Push
~ the toughest part of this is safely lowering the bar
Conditioning
3 Rnds for Time:
10 Hang Cleans (135#/95#)
10 Jerks (135#/95#)
20 Box Jumps (24"/20")
Kate ~ 105# (3) / 11:36 (90#)
Britt ~ 185# (2) / 14:20
Val ~ 125# (3) / 9:30
Feidt ~ 185# (3) / Back went on first set of box jumps
Krommy ~ 175# (3) / 12:48
T-Lev ~ 165# (3) / 15:00
tb ~ 205# (3) / 9:25 w/ push from Val to finish
But today seems amazingly familiar in routine & programing...
Warm-Up
3 Rnds ~
10 Squats
5 Hang Clean & Jerk
5 Pull Ups (STRICT)** if you cannot do strict, then jump up and hold for a 3 count, then lower for a 6-8 count...(eccentric training)
Strength
In 15 minutes get to a HEAVY Jerk/s...
~ we ended up trying 3 Jerks, split R & L then Push
~ the toughest part of this is safely lowering the bar
Conditioning
3 Rnds for Time:
10 Hang Cleans (135#/95#)
10 Jerks (135#/95#)
20 Box Jumps (24"/20")
Kate ~ 105# (3) / 11:36 (90#)
Britt ~ 185# (2) / 14:20
Val ~ 125# (3) / 9:30
Feidt ~ 185# (3) / Back went on first set of box jumps
Krommy ~ 175# (3) / 12:48
T-Lev ~ 165# (3) / 15:00
tb ~ 205# (3) / 9:25 w/ push from Val to finish
Saturday (June 2)
FUN...FUN...FUN...
WEATHER PERMITING
Canoe, Kayak, SUP down the Wiscosnin River
Who's in???
Bring your own transportation down the River...
OR
...we can find you a canoe if you need
Watch this site for more details
9 or 10am @ LHS would be a good Meeting time...
WATCH FOR DETAILS
WATCH FOR DETAILS
Tuesday, May 29, 2012
Saturday Excursion!
Just a little taste this past weekend and if all works out well Saturday we are having an on the water adventure!!!
AM go time. Hope for lots of sunshine!
Paddleboards. Kayaks. Canoes. OH MY!
Goals by mid-summer.
Headstands and Yoga!
AM go time. Hope for lots of sunshine!
Paddleboards. Kayaks. Canoes. OH MY!
Goals by mid-summer.
Headstands and Yoga!
The Morning After...
There is nothing like MURPH!!!
Everything was sore this morning...Not to mention I wanted to stay in bed, not get up.
3 Day weekends will do that to you as well...BUT, time to get going...
A little crossover today....CHOICES for the warm-up then together for the WOD...
5 x 2 ~ Hang Squat Snatch + OHS + Snatch Balance + OHS (2 times thru = 1 set) Rest 75sec b/t
or
2-3 Rnds ~ 10 Squats + 5 Burpees + 5 Pull Ups + 5 Thrusters + 200m Run
DEADLIFTING ANNIE
7 Deadlifts (225# / 135#)
50 D/U
50 Sit Ups
7 Deadlifts (225# / 135#)
40 D/U
40 Sit Ups
7 Deadlifts (225# / 135#)
30 D/U
30 Sit Ups
7 Deadlifts (225# / 135#)
20 D/U
20 Sit Ups
7 Deadlifts (225# / 135#)
10 D/U
10 Sit Ups
Britt ~ 12:48
Desi ~ 14:48 (Rx)
Feidt ~ 16:49
El Tigre ~ 17:25
Hans ~ 14:47 (GHD Sit Ups)
T-Lev ~ 12:04
tb ~ 11:20
Val~ 13:16 (155#)
Everything was sore this morning...Not to mention I wanted to stay in bed, not get up.
3 Day weekends will do that to you as well...BUT, time to get going...
A little crossover today....CHOICES for the warm-up then together for the WOD...
5 x 2 ~ Hang Squat Snatch + OHS + Snatch Balance + OHS (2 times thru = 1 set) Rest 75sec b/t
or
2-3 Rnds ~ 10 Squats + 5 Burpees + 5 Pull Ups + 5 Thrusters + 200m Run
DEADLIFTING ANNIE
7 Deadlifts (225# / 135#)
50 D/U
50 Sit Ups
7 Deadlifts (225# / 135#)
40 D/U
40 Sit Ups
7 Deadlifts (225# / 135#)
30 D/U
30 Sit Ups
7 Deadlifts (225# / 135#)
20 D/U
20 Sit Ups
7 Deadlifts (225# / 135#)
10 D/U
10 Sit Ups
Britt ~ 12:48
Desi ~ 14:48 (Rx)
Feidt ~ 16:49
El Tigre ~ 17:25
Hans ~ 14:47 (GHD Sit Ups)
T-Lev ~ 12:04
tb ~ 11:20
Val~ 13:16 (155#)
Monday, May 28, 2012
Memorial Day MURPH 2012
Memorial Day MURPH 2012
Another Year...Another Memorial Day Murph!
Remember our HEROS! THEY are the ones that afford US this great FREEDOM to do, think, and even act as we wish!
Great Quote about supporting our "Men & Women in Uniform":
Whether you agree or disagree about the wars, occupation, etc...The MEN & WOMEN in uniform are doing their JOBS...We must support THEM! They pay for our freedom, with their lives when necessary!
MURPH (in HONOR of Lt. Mike Murphy, Navy SEAL)
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile
* If you have a 20# vest or body armor, wear it!
Val ~ 54:34 (10#)
Desi ~ 58:58
Trina & Grace ~ 1st Mile = 8:15 + 1 more mile run
Syd ~ 48:44
Hepp ~ 66:14 (20#)
Feidt ~ 59:55 (20#)
El Tigré ~ 69:50 (20#)
Ethan ~ 68:38
tb ~ 62:38 (20#)
Another Year...Another Memorial Day Murph!
Remember our HEROS! THEY are the ones that afford US this great FREEDOM to do, think, and even act as we wish!
Great Quote about supporting our "Men & Women in Uniform":
"If you cannot stand behind the troops...
Try standing in front of them!"
MURPH (in HONOR of Lt. Mike Murphy, Navy SEAL)
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile
* If you have a 20# vest or body armor, wear it!
Val ~ 54:34 (10#)
Desi ~ 58:58
Trina & Grace ~ 1st Mile = 8:15 + 1 more mile run
Syd ~ 48:44
Hepp ~ 66:14 (20#)
Feidt ~ 59:55 (20#)
El Tigré ~ 69:50 (20#)
Ethan ~ 68:38
tb ~ 62:38 (20#)
Happy Memorial Day!
An ANYthing Once Annual.
Friday, May 25, 2012
20 Squats...Again???!!!!
Friday 5.25.12
1 x 20 Back Squats
Max attempt @ UNBROKEN back squats
Get a good warm-up in...
If you got 20 last week...increase by about 5%
If you got close (15-19)...stay the same
If you did not get close (14 or less)...reduce by 5%
THEN
For Time:
800m Run
50 C2B Pull Ups
800m Run
~ Alt/variation from Pull Ups is 30 Muscle Ups
STAN ~ 95# / 14:31
El Tigré ~ N/A / 16:04
Desi ~ 110# / 14:28 (tennis/circle - Purple band)
Val ~ 135# / 13:55 (purple band)
Feidt ~ 205# / 14:13
Krom ~ 205# / 14:08
Britt ~ 195# / 15:24 (40 Pull Ups / 10 Muscle Ups)
T-Lev ~ 195# / 14:44
Hansen ~ ??? / ??? (30 Muscle Ups)
tb ~ 245# / 14:20
Everyone did a great job...And has been doing a great job!!!
STAN...20 squats @ 95#!!! Awesome!
He also warmed up doing 45, 65 & 85 TEMPO Squats (5 count @ bottom) working on depth and flexibility... He has really been improving in strength and flexibility...Stans stamina has never been in question, but his strength is really showing thru now!
Desi...has been intimidated by the bar and weights but is really improving as well... This week we saw her Power Clean and Push Jerk more than she EVER thought she could (95#)...And now has squated a bunch (110#)!
Val...Continuing to improve and attack the WOD's... Great inspiration and motivation! Val always has encouraging words for others and inspires me a TONN (pun intended...and quote very intentional)!
Feidt...Remember when you thought you would never do a pull up? Look what you are doing now! Killing it! Just simply...A Machine!!!
Krommy...The silent worker. Always crushing WOD's / finishing in top 3 daily and never saying a thing. Where did this kid come from? Passed Feidt & I like we were standing still today...Feidt actually made a move to catch him...
Britt...Performing at the Fire-Breathing level that he aspires to! 10 Muscle Ups after 40 C2B Pull Ups!
Bertag...The workhorse of the group! Competitive and combative...he always has a word to say on ANY subject. Keeps everyone in line! Great work! Disciplined and will always do reps the right way!
Kate...Missed you today! Great improvement in BB Gymnastics (Cleans, Snatches & OHS)...Next, we attack the Pull Ups...The aerobic engine is simply tremendous...now it is strength and strength endurance that are not running!
There's a very important person missing from this list. (this taken from comments)
BIOLO: The brains behind it all. Dedicated to the program/s and everyone included in it. Too hard on himself at times :) Always pushes himself to the limit. Not sure if this group would even exist without you. Few can contain the group we have, motivate them, and push us... In any workout your call is always THE call and we Thank you!!! A True Leader.. and not just in the AM.
1 x 20 Back Squats
Max attempt @ UNBROKEN back squats
Get a good warm-up in...
If you got 20 last week...increase by about 5%
If you got close (15-19)...stay the same
If you did not get close (14 or less)...reduce by 5%
THEN
For Time:
800m Run
50 C2B Pull Ups
800m Run
~ Alt/variation from Pull Ups is 30 Muscle Ups
STAN ~ 95# / 14:31
El Tigré ~ N/A / 16:04
Desi ~ 110# / 14:28 (tennis/circle - Purple band)
Val ~ 135# / 13:55 (purple band)
Feidt ~ 205# / 14:13
Krom ~ 205# / 14:08
Britt ~ 195# / 15:24 (40 Pull Ups / 10 Muscle Ups)
T-Lev ~ 195# / 14:44
Hansen ~ ??? / ??? (30 Muscle Ups)
tb ~ 245# / 14:20
Everyone did a great job...And has been doing a great job!!!
STAN...20 squats @ 95#!!! Awesome!
He also warmed up doing 45, 65 & 85 TEMPO Squats (5 count @ bottom) working on depth and flexibility... He has really been improving in strength and flexibility...Stans stamina has never been in question, but his strength is really showing thru now!
Desi...has been intimidated by the bar and weights but is really improving as well... This week we saw her Power Clean and Push Jerk more than she EVER thought she could (95#)...And now has squated a bunch (110#)!
Val...Continuing to improve and attack the WOD's... Great inspiration and motivation! Val always has encouraging words for others and inspires me a TONN (pun intended...and quote very intentional)!
Feidt...Remember when you thought you would never do a pull up? Look what you are doing now! Killing it! Just simply...A Machine!!!
Krommy...The silent worker. Always crushing WOD's / finishing in top 3 daily and never saying a thing. Where did this kid come from? Passed Feidt & I like we were standing still today...Feidt actually made a move to catch him...
Britt...Performing at the Fire-Breathing level that he aspires to! 10 Muscle Ups after 40 C2B Pull Ups!
Bertag...The workhorse of the group! Competitive and combative...he always has a word to say on ANY subject. Keeps everyone in line! Great work! Disciplined and will always do reps the right way!
Kate...Missed you today! Great improvement in BB Gymnastics (Cleans, Snatches & OHS)...Next, we attack the Pull Ups...The aerobic engine is simply tremendous...now it is strength and strength endurance that are not running!
There's a very important person missing from this list. (this taken from comments)
BIOLO: The brains behind it all. Dedicated to the program/s and everyone included in it. Too hard on himself at times :) Always pushes himself to the limit. Not sure if this group would even exist without you. Few can contain the group we have, motivate them, and push us... In any workout your call is always THE call and we Thank you!!! A True Leader.. and not just in the AM.
2nd Annual Memorial Day Murph
Monday, May28 @ LHS ~ 9am
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
* Put on a 20# vest if you have one... and choose to do so...
If you cannot be @ LHS at 9am with "The Crew"...
Maybe you would like to do this on your own for those that already gave the ultimate sacrifice for their country!
Background on Mike Murphy:
Be sure to check out the blog: later on monday for results or post your own time
Wednesday, May 23, 2012
Clean Up Your Act
3 Rnds ~ 5 Pull Ups, 5 Push Ups, 5 Muscle Cleans (bar), 5 Propulsions (bar), 5 OHS (bar)
12 Minutes to establish a 3 RM in STRICT weighted Pull Ups
5 Rounds for TOTAL running Time:
200m Run
10 Squat Clean to Thrusters (95#/65#)
15 Burpees
* Take exactly 3 Minutes REST b/t Rnds
El Tigré ~ 27:33 (2:58-3:05-3:09-3:19-3:02)
STAN ~ 27:35 (3:15-2:45-3:09-3:15-3:11)
Kate ~ worked Pull Ups / 29:49 (3:31-3:14-3:34-3:43-3:47)
Feidt ~ 25# / 30:21 (3:17-3:39-3:52-3:53-3:40)
T-Lev ~ 55# / 28:34 (3:15-2:51-3:23-3:19-3:46)
tb ~ 80# / 29:42 (3:23-3:28-3:37-3:53-3:21)
Burpees were KILLER...
After 10 Squat-Clean-Thrusters ... those burpees are tough!
10 Unbroken Sq-Cl-Th on Last two rounds...Should have been tough like Jacob and done unbroken on all the rounds!!!
12 Minutes to establish a 3 RM in STRICT weighted Pull Ups
5 Rounds for TOTAL running Time:
200m Run
10 Squat Clean to Thrusters (95#/65#)
15 Burpees
* Take exactly 3 Minutes REST b/t Rnds
El Tigré ~ 27:33 (2:58-3:05-3:09-3:19-3:02)
STAN ~ 27:35 (3:15-2:45-3:09-3:15-3:11)
Kate ~ worked Pull Ups / 29:49 (3:31-3:14-3:34-3:43-3:47)
Feidt ~ 25# / 30:21 (3:17-3:39-3:52-3:53-3:40)
T-Lev ~ 55# / 28:34 (3:15-2:51-3:23-3:19-3:46)
tb ~ 80# / 29:42 (3:23-3:28-3:37-3:53-3:21)
Burpees were KILLER...
After 10 Squat-Clean-Thrusters ... those burpees are tough!
10 Unbroken Sq-Cl-Th on Last two rounds...Should have been tough like Jacob and done unbroken on all the rounds!!!
Memorial Day Murph is coming... 9am on Monday is GO time...
Warm-Up, Chat Time, Prep...to begin at 8:30
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