Gettin Filthy ... Rhine-Town & Rapids on a Toasty Tuesday

Hot and humid, chance of scattered showers...  Don't need a weatherman to know which way the wind blows.

But hey, two Rapids filthy fifties down...  Des came in e.a.r.l.y.  I wanted to water the garden after yesterday's heat wave... shortly after, the wind picked up, storm clouds moved in, and we received a fair amount of precipitation.  It really only lasted five minutes.  Anyway...by looking at Des' sweaty piece of paper, here are our times...

Des - 34:50

Britt - 31:10

I underestimated the amount of time.  I commented last night about 25 minutes.  I forgot how hard it got during back extensions.  Have fun!

Filthy 50...Somewhat Modified

WR vs. Rhinelander

Or better yet... WR AND Rhinelander...

This is their first F-50...We will be modifying it due to some constraints on the facilities/equipment

Here is today's Filthy 50

F-50 (WR vs. Rhinelander)

Perform 50 of each (in order) For Time:

Box Jumps (24" / 20#)

Jumping Pull Ups (touch chest)

Plate Swings (35#)

Walking Lunges

Leg Levers (mod. from K2E)

Push Press (45#)

Back Extensions (or Supermans)

Wall Ball (20# / 14#)

Burpee

Double Unders (250 Singles if you cannot do 10+ D/U in a row)

Sealfitters...

WR crew

Krommy - 29:40 Rx

Val - 31:31 (leg levers)

Syd - 31:34 Rx

Hepp - 32:16 Rx

Rhinelander crew
Lemmens - 30:17
Moore - 42:00
tb - 31:21

Compare to spring: used 65/55 for press/swing
Krommy ~ 30:51
Bath ~ 32:10
Desi ~ 33:10
Syd ~ 35:10...or as he puts it DFL
tb ~ 30:01

HERO WOD 

tomorrow

Celebrating the 4th with our respects.

8am LHS weight room.

Monday. Monday. Monday.

Alright.
If we were suppose to find the extra 'GO'... we didn't.
There was nothing easy about this.
Lots of entertainment this morning....
Forgot that the weight room has AC... someone opened the doors this AM before it got hot.
Then it got hot.
Witt finally closed the doors, calling us a few words under his breath as we all were drippin from the sweat...
He happily reminded me about the AC... eh, whatever.
Had our own HOTBOX this morning.

Sealfit Week #3

800m run
BL: 5rnds~ 8pushup, 8pullup, 8strict press 85/65
Strength: work up to 1RM strict press
AMRAP in 20m~ 5burpees, 10deadlift 185/125, 15boxjumps 24/20

Stamina: 5rnds not timed~
3 strict press @ 80% 1RM, 10 weight pullups 35/20, 50m farmer carry 70/55

Durability:
7 x 200m sprint : 30s intervals
100 4count haulers

Stretch/Yoga

Hepp: 7 + 5DL
Feidt:  7 + 9 jumps
Desi:   pulled a Jacob... Witt and I both yelled at her~! WIMP...
Val:    75#, 8 + 10DL, performed 5rnds modified. 45#strict/strict w/band/35#carry
tb: 7 + 5 Burpees / 165# / Got the 5 Rnds in @ 135# Press, 35# Pull Ups

Filthy 50 Tomorrow.

WR vs Rhinelander.

Flippin the Switch

Recap of the past two weeks.. some little food for thought since beginning the Sealfit Programming.
#1: This is crazy.
Starting at 7:30am goin till 11:30.. finishing most days or getting as far as possible on the durability!
#2: This is definitely feelin better!!
This week was a good week... Starting anything new always takes a bit of transition and the end of this week has definitely shown improvement in our endurance.  We've finished most still and are finding the ability to move through the Baseline and Strength.
We are improving with the length of the WODS.
Good Job Everyone!!

3rnds: 20 SDLHP, 5 HPC, 10 BS, hip flexor stretch
increase in wt: #75. #85. #95 / #55. #65. #75

Strength:  5x1 Back Squat

4rnds not timed:
5 Back Squat @ 70% of 1rep Max, 10 barbell jump squats (#45, #35), 50m sled pull 70/45

12.11.10.....1 reps for time: We Did A 30minute Cap
Thruster (75#/55#), Pull ups, Ring dips, Sit ups (45#)

3mi Run.  Mod pace.... get out and get active.

Krommy~ 275#/195#/27:55
Feidt~ 275#/195#/Finished
Nic~ 315#/220#/23:33
JB~ 275#/195#/29:20
Val~ 185#/135#/29:59 purpleband for dips

To. Be. Better.

Imagine that moment when you could’ve been better.

(Are there a lot that come to mind?)

(If not, teach me.)

As you imagine your moment of ‘could’ve been better-ness’ what are you doing to make it better?

Is it doable in more than that one occasion, possibly on a more consistent basis?

Is it something you can take a mental note with as you approach situations?

Does it deal with interactions with others?  Are you making those ‘others’ better?

To Be Better.

Is not a ‘put-down’ that you aren’t good enough.

It is an evaluation of the strife you have to be your best.

How do you want to end your day, every day?

How do you make your impact valued?

Is it your attitude, do you better the environment by being in it?

Is it your speech, does the confidence you hold in words radiate in other’s ears?

Is it your actions, do you silently find that connection with others without having to speak that message?

I write about this.  
I am surrounded by others that constantly remind me To. Be. Better.
You are apart of that.  We are constantly reminded to evaluate ourselves and our situations when those around you are wanting more for you, wanting you to succeed.

Reflecting is an action that has been asked repeatedly of us, but To. Be. Better. is a reminder that everyday is another day to make something better. 

Each environment holds an opportunity... in many of our lives it is from AM, to work, to home, to home-home, and the list could keep going... grocery store, post office, coffee shop, drive-thru, face it- even online and the netiquette we use.

Maybe a reminder isn't always a bad thing.


Here is to an Active Rest day...
Jogging with Witt.
Paddleboarding.
Cleaning!

Either way... Roll It Out and take some time for yourself.

It's a Marathon...Not a Sprint

Truer words have never been spoken...

When looking a todays WOD...It does not appear that hard or long...HOWEVER...

Baseline
10 Min AMRAP:
10 Single-Arm Clean + Press (35# / 20#)
50 m Sled Pull (70#/50#)

Strength
Strict Shoulder Press 1-1-1-1-1 (get a 1RM)

Stamina (Chipper):
UNTIMED...but must "chip away" finish each before moving to the next...
20 Strict Shoulder Press (75% of 1RM from above)
100 Plyo Push Ups (look it up on google)
800m Partner Carry (switch when you would like...800m TOTAL dist)

Work Capacity
5 Rounds for Time:
6 Sandbag (we used Med balls in a bag) Get Ups (3 each side) - 60#/40#
20 Sandbag Step Ups (24"/20")
20 Ball Slams (20#/16#)
100m Farmers Carry (2x 55# / 35#)


Krommy ~ 7+10 / 135# / 33:25
Hepp ~ 7+7 / 170# / got thru the Chipper
Syd ~ 7+10 / 145 / got thru chipper and tweaked knee during Partner Carry...
Val ~ 10 / 80# / 27:01
tb ~ 8 / 160# / 37:20

Back to the "GRIND" of SEALFIT... This was just long and grinding...The step-ups were the worst!
Partner Carry was interesting...I am sure we will feel that tomorrow...Hepp added some extra motivation when he decided to pass the other two groups with me on his back...He is just a machine!  I do not know if anyone could beat him if he actually trained at it...
Val & Steven will be the ANYthing Once Crossfit Games competitor for the OPEN next year! Watch for both to place in the top 20 at North Central Regionals...I have a plan!!!

Tuesday.. A JoyRun

Tues 6/26/12
Baseline: 
3rnds: 400m run, 10 AirSquats, 5 JumpSquats, 10 PushUps, Instep Stretch

Work Capacity: 
AMRAP in 20minutes:
10 DB Hang Squat Clean #45/#25
6 HSPU on DB

Dur:
8Rnds 200m @ 60sec interval
100 FlutterKicks
100 LegLevers
Stretch

Early.
Britt: 8rnds @ #35
tb:    3rnds + 3hspu

AM.
Syd:  6rnds + 1 clean
Val:   7rnds + 10 clean (bar assist)

I can't even tell you what two miles in toe-shoes will do to you if you aren't an everyday wear-er.

It is painful... like needles to the calf muscles.

Or take a #25 dumbbell in the knee on the drop in a hang squat clean... say about the 5th rnd.

That is painful too.

One is visible with bruising.. the other NO ONE can see but you can't describe pain without a visual... In that case my running today was an obvious on the pain... looking like your body has forgotten how to maneuver! 

IT IS also official that Aisics will never sponsor xfit.  Wide, heavy, clunkers for the distance runs that are like the cadillacs of all shoes for a half marathon... only we aren't doing half-marathons.  

Barefoot may have been better!

So.. 

this is where you want to get in some STRETCHING/Rehabilitation! 

Yoga?

Swimming?

Witt's Pool possibly!

(there is NO WAY that I am the only one sore!)

I admire the individuals that follow this program.

Nic and I had a little chat on the fact that this is the first day since we started that we haven't been doing something for 4 hours.....

AND then we decided that tomorrow was going to be a BEAST.

CAN'T WAIT!

Week #2...SEALFIT

Well, Well...Here we go on week #2 of this business!

Not as soft as this...

BUT can never be as tough as these guys...

we can, however, aspire to them! 

These guys are ALL TRUE HEROES!!!

We are just here to get better!

Monday 6-25-12

Baseline

4 Rnds (untimed) ~ Frog Complex (75#-105# / 45#-75#) w/ Burpee Chaser

FC is 6 reps of the following where 1 Rep = 1 Squat-Clean to Thruster + 1 Back Squat to Thruster

Strength

1-1-1-1-1 Deadlift

1-1-1-1-1 Bench Press

Work Capacity

10 Rnds (timed) ~ 10 Deadlift (135# / 95#), 10 Pull Ups, 10 Hand Release Push Ups

Durability

4 Mile Run (we ran 2.5-3 Miles), 50 GHD Sit Ups, 30 Reverse Hypers (heavy)

Britt ~ 315# / 205# / 25:00 (Early Crew...all alone)

Feidt ~ 325# / 235# / 20:35

Val ~ 235# / 115# / 22:37 (Rx...YES! This means NO BANDS for the PULL UPS...WOOOHOOO!!!)

Syd ~ 415# / 225# / 17:56

Hepp ~ 335#(?) / 275# / 19:58

tb ~ 355# / 285# / 22:41

Val @ 100 Pull Ups WITHOUT ASSISTANCE!  This big folks! 

When someone PR's, does something they have not done (or didn't think they could do) or makes a break-thru of ANY kind...THIS is what/why WE (ANYthing ONCE) exist!  This/These moments are what we should be living for!!! To celebrate OTHERS successes with them!!! Congrats Val!

When you stop thinking about yourself,

and start supporting others...LIFE is good!!!