Try...Try...Again

13.4...re-test!

For the 4th straight week, we have done the OPEN WOD for a second time.
Every time we have done these, we have improved...
Strategy, timing, just knowing what it is going to feel like...all makes a difference...

This experience has been great.  I love the analysis, strategizing, planning, evaluating to say the least...
BUT, by far and away...the BEST part of this all has been watching others improve and get reps/scores they did not think they could!  Cheering others on & being there for them...that has really made the difference.

Really, we have this everyday with our ANYthing Once group....but this opportunity took some people out of their comfort zone (just entering) and knowing WE were together helped that!

Watching Feidt, JB and Oz "get after" 13.4 yesterday was very motivating (next year they ARE entering the OPEN...no discussion!)... Definitely gave me hope for today's re-test!

Watching Val today...CRUSH here previous score of 65 (now at 73!!!) was just awesome/amazing!  She does not know how much potential she has!  Regional qualifier in 2014 with some focused training & muscle ups!

Sat 3.30.13 ~ 13.4
Within 7 minutes, complete as many total reps possible with an
ascending Rep scheme of 3, 6, 9, 12, 15, 18, etc
Clean & Jerk (135#/95#)
Toes-2-Bar

Val ~ 12 + 13 C&J = 73 Reps
Ethan ~ 12 + 6 C&J (@115#) = 66 Reps
tb ~ 15's complete = 90 Reps

Goto our youtube site to check out the CrossFit Open WOD's and coming soon...other events

 WE (ANYthing Once) will be posting some more vids as we get going on our annual events.

Speaking of annual events (check the Events Page 2013):

MAY means Jigsaw Run!!! (get registered)

Prom cookout after @ tb's place

MAY also means MDM (Memorial Day Murph)!

We may be doing the Madison Mud Run as well...

...check out all events on the events page (found in upper left corner of this blog)

Have any suggestions...talk to Val or tb...or Post to Comments!

Positive thinking.

WANT to be around the happy, positive people at every given opportunity.
and RUN from those that just suck all of that goodness out of life... literally, try to not be too obvious in your facial expressions, chime in with a bit of sarcasm, and with the last resort- hug them!
IF that doesn't work- run away from them.
They can come find you when they are better... you tried. (right?)

Stability is something of a luxury.. consistency is nice but change is constant... and sometimes we don't like what we hear, don't agree with other's choices, think that elsewhere may be better, we need to blame someone instead of just accept what we are being told.  We think we should challenge instead of fall into line, we want our view to be their view, we listen to speculation but need to address the issue, stay honest, believe it will work out.  (if we challenge- do it for the better of the majority)

AND stay together.. because at the end of the day all there is to fall back on are the relationships that make everything worth it...

I can relate to those that feel so strongly about things working out that they refuse to see it any other way...
I can also relate to those that just want to punch someone in the face to make someone else feel as shitty as you do for a minute or two...
One.. super positive.  Another.. really, really negative.
(yes, it is possible to feel these two statements at the same time, multiple times in one day!)
It's easy to be negative...  and for some reason you can attract a lot of people in a short amount of time by being that way.
Unfortunately, these people won't help you and most don't sympathize with you either- they just want to complain with you and many times their way of fixing the situation isn't what is best for the greater good.. but what is best for them.  They are selfish, and if you aren't selfish than you don't belong with them, get the hell out of there!

SO... get some kind of good JUJU concoction together:  try really hard to have faith, refuse to see it any other way.  We are remembered by our words and actions; make them be honest, purposeful, and... of course, AWESOME.

Pre-Game...

Day after & Pre-Game again...

We are testing 13.4 a day early... Val & E go on vacation for spring break on Sunday...

Sooooo we will try again on Saturday...9ish

Jacob, Feidt & Oz went after 13.4 today...

It was great watching them go...

Feidt was reppin' in perfectly...spacing, timing everything...

JB was a beast early and it cost him in the last minute! (he still had big #'s)

Oz had his first "go around" with T2B... did well...

Feidt ~ 12 rnds + 5 C&J ~ 65 reps

Bert ~ 12 rnds + 12 C&J ~ 72 reps

Oz ~ I think he finished 12 rnds ~ 60 reps

Was great motivation to watch going into tomorrow's re-test...

13.4

With much anticipation...here comes 13.4!
A familiar rep scheme (3-6-9-12...ascending)
and at least one exercise that was anticipated (T2B)!

This rep scheme is what the FINAL WOD of the OPEN has utilized the past two years!

Difference is that the final WOD has been the FRAN (thruster/pull up) variation...

So...with 13.4...we see the couplet of Clean & Jerk and Toes-to-Bar for a quick 7 minutes.

Complete as many reps as possible in 7 Min of the following Rep Scheme:
3 C & J (135#/95#)'
3 T2B
6 C & J
6 T2B
9 C & J
9 T2B
12, 12
15, 15
18, 18
21, 21 .. etc

Val ~ 12 + 5 C&J (65 Reps)
Britt ~ 9 + 11 T2B (59 Reps)
Syd ~ 12 + 9 C&J (69 Reps)
Daliege ~ 95# - 9 + 6 C&J (42 Reps)
tb ~ 12 + 8 T2B (83 Reps)

Pre-Game / Rest?!

As we "First-Timers" prepare for 13.4...
We have been following CFNE programming and work days...
Testing twice each week has brought good-great results.
Strategy, planning and a little less anxiety have all helped in our second attempts.

As we finish up...
This week with 13.4 & next week with 13.5...
It is important to reflect back on what gave us all trouble...
Know your weaknesses &  work them into warm-up, cool down & WOD's
Do not neglect your strengths...continue to perform them & improve.

HERE is a thought from someone that struggled with 12.4 which turned into 13.3 this year...

Britt = Yoga
Des = Rehab
EASTSiders (??-I think)
AMRAP in 10 Min:
5 OHS (115#/75#)
10 C2B
15 HR Push Ups
Rounds later today...or they will post to comments!
Val & tb = CFNE Warm-Up x 2 Rnds

13.4...HERE WE COME!!!

Snake in the Grass (CFNE)

We have been following CFNE and Coach Ben Bergeron's programming.
This guy knows his stuff!!! 
His wife, Heather (#2 on page), is a fire-breathing games athlete...
CFNE always has TEAM's in the CF Games...
He gets everyone prepared...young, old, newbie, games-experienced & everyone inbetween
It is his programming that really has been a catalyst to our work!!!

REST days and WOD days, make a difference...when, what & how...

Today:
Warm-Up ~ 400m Run w/ Bouncing Basketball
6 x Muscle Clean, Front Squat, Press (35#/45#)
2 x 4 x Hang Squat Clean, Push Press (65#/45#)

Forward Facing Hurdle Hops
6 sets of 6 Jumps ~ 60s Rest b/t

SNAKE IN THE GRASS
5 RFT ~
10 Clean & Jerk (135#/95#)
10 Burpee Pull Ups

1-3 Rnds NOT for Time:
10m HS Walk
10 Pistols (5/side)

Daliege ~ 14:26 (75#)
Oz ~ 13:27 (75#)
SimO ~ 19:45 (115#) / 1 Rnd
Val ~ 18:46
Bertag ~ 15:44
tb ~ 15:06 / 1 Rnd

Apologize...

Sorry...It has been a while...
CrossFit Open has taken its toll on the blogging
Football Coaches Clinic was also Thur, Fri & Sat.

Review from Last week (after last blog on Tue)...
Wed was Pre-Game/Rest Day for Thursday OPEN WOD!
Thursday Open ~ 13.3
As Many Rounds/Reps as Possible in 12 min:
150 Wall Balls
90 D/U
30 MU

Val - 240 reps
Britt - 242 reps
Syd - 142 reps
tb - 246 reps

Gone for State FB clinic after WOD on Thursday...
I do not think anyone did a WOD on Friday...
Saturday was a POOL WOD of:
4 Rnds NOT for time:
50m Swim
30 HR Push Ups
15 Air Squats

Val - subbed 100 Jumping Jax in Chicago Apt.
tb - finished

Sunday @ 2:30pm ~ 13.3 RE-TEST
Val did same reps (240)
w/ better tie-break time!!!
decreased her WB time by 10 sec...8:00 to a 7:50!
ahead of D/U tie-break by 23 sec!!! 10:34 to a 10:11~OUTSTANDING!!!
tb did same reps (246)
w/ better tie-break time!
WB with 8's & 7's w/ 5sec b/t each...every 5 rounds taking a bigger rest (15s)
WB from a 8:18 to a 7:54! (24sec decrease)
D/U tie-break from 9:51 to a 9:42

Felt a lot better than I thought it would...

MONDAY WOD ~ W/ Soccer Team ~ Boys-2-Men
Bertag, Britt, Des, Oz

Burgener Warm-Up

3 x 5 Snatch, climbing

7 Min Running Clock:
Perform 1 Snatch (85% 1RM) every 30 sec for 4 minutes...
Immediately followed by 3 sets x ME UB Snatch (75% 1RM)
Must be completed w/in the 3 min

3 x ME UB T2B, 60s Rest

3 x 10 HEAVY Reverse Hypers, 60s Rest

Feidt ~ 135# / 115# @ 10-5-5 / 11-8-11 / no RH
tb ~ 155# / 135# @ 4-5-5 / 23-12-12 / 100#

ME = Max Effort / UB = Unbroken