It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Wednesday, July 31, 2013

Rest...Really?!

Today is a late post...Sorry...

Des gave me what they did this AM and I left it at HS...
5 Rnds for Time:
10 Thrusters (95/65)
5 Burpees
5 Pull Ups
1 min Rest b/t Rounds
Des ~ 10:15
Sim ~ 8:41

Kids did Craic (pronounced Crack!!!)
3 Rounds of:
12-9-6
OHS (45#)
Burpees
2 Min Rest b/t Rounds

We put a 3 Min Cap on it so if they finished early...more rest!!!
IT WAS AWESOME!!!

Syd & I did some restorative movements from Mobility WOD... Really attacked the scapula!!! Pain never felt so good...


Then we did some "Farm Work"...
5 Min of Zercher Hold (45# bar)
4 Min of Dead Hang on Pull Up bar
3 Min of OH Hold (45# bar)
2 Min of Plank (on elbows)
Break as little as possible...Dead hangs were killers...4-5 misses each!!!

Finally to round out the day we did 10 Rounds of 200m Row & 10 Burpees ...
That was just to work up a sweat!!!

Tuesday, July 30, 2013

FRAN...you old bag!

Time for FRAN!!!
Nearing the end of summer training & it is as good a day as any for the "boys" to do Fran!
We did it is 5 groups...Groups 1-3 did modified Pull-Ups...
Groups 4 & 5 could do regular pull ups (kipping, butterfly or strict)...
Weight was 65# or 95#...their choice.
To get on the board you needed 6:00 minutes or less...We went with a 6 Min Cap as well...

Achievers of FRAN (used 95# & Pull Ups):
Tyler Wendt = 4:48
Ryan Duxbury = 5:46
Logan Boetcher = 5:50
Ethan Mercer = 6:00

Warm-Up
800m Run
2 Rnds : 10 GHD Sit Ups, 10 Back Ext., 10" HS Walk

AMRAP in 10min of FRAN:
21-15-9-21-15-9...etc
Thruster (95#/65#)
Pull Ups

Skillz
OTM for 10 Min:
6 Pistols (3 each leg)

Feidt ~ (6:00) 1 Rnd + 21 Th + ?? (111+ REPS) /
Syd ~ (5:00) 1 Rnd + 21's + 5 Thrusters (137 REPS) / pistols = done!
tb ~ (6:30) 1 Rnd + 21 Th + 11 Pull Ups (122 REPS) / last 3 sets of Pistols w/ 35# KB

Monday, July 29, 2013

AFTER BASH!!!

CrossFit Games was AWESOME!!!

Nothing like sitting in front of the computer screen for a day and taking it all in...
Saturday night watch most events...
Sunday...sat all-day and just watched everything live...it was great!!!

Now time to go prove I am just below average!!! Watching that stuff makes you feel superhuman (like Froning, Khalipa, Briggs, Valenzuela, etc)...then you do a WOD and remember...You are normal!
They make it look so dang easy!

Warm-Up ~
500m Row
Leg Blaster
2-3 Rnds
10 GHD Sit Ups
15 Back Extensions
5 STRICT Pull Ups

AMRAP in 15min. of Diane:
21-15-9 of Deadlift (225/155) & HSPU

5RM of Snatch

5RM of Clean & Jerk

POST PARTY...10 Rnds for Completion of:
100m Row & 10 Burpees

Syd ~ 1rnd + 21 DL + 16HSPU = 127 Reps / 145# / 155#
tb ~ 1rnd + 21's + 3 DL = 135 Reps / 155# / 185#

AM CREW (Britt / Des / Simo)
Saturdays WOD...All went SOLO!!
Britt ~ 30:18
Des ~ 27:30
Simo ~ 28:51

Sunday, July 28, 2013

Sunday Madness-

Alright- Taking advantage of this Sunday.. currently you all are enjoying the 50 degree July day- enjoy it too, get out and run or do that thing that you haven't been able to do because it is just too hott!! Lawn work comes to mind (it would be great for any of you to send yourselves or your son (DRAKE) over to mow our lawn, we would even take crop circles and the possible gossip of UFOs in our area for a humor standpoint), also a perfect day to paint your garage door (this is what I would be doing were I home), have a bon-fire with smores and wear sweatshirts!!, or TP the Feidt's house cuz it is the weekend and you know they live in their mansion with wheels on the weekend... not their weanie little house!
Finished Kodiak with a bit of seakayaking...





This is some of the good stuff we have been up to- FISHING.  (I think my mom is regretting this vacation currently cuz E and I are eating this stuff up, literally also!)

Captain AL and Chris took us up Kenai River and we had a blast catching Rainbow Trout!  Did a bit of salmon but the Red Run has slowed and Dad knew of a 'bank spot' for us to go to... We had fun, nothing like kicking the old guys butt with the biggest catch of the day!


Halibut are crazy fish that need a 5# weight just to clunk them in the heads to bite the bait!  This weight and the pressure from the current is a CRAZY, blow your forearm kind of workout.  As the tide subsides and calms, it gets a bit easier.  Early on, we dropped and I lost a BIG ONE (fisher talk, as in broke my line) but that didn't last long and we kept bringing them up... most in the 30# range.  They can grow to be huge! Like 400#+ HUGE.


Red Salmon have been the recreational activity... E and I bet on some things to pass the time.  Currently he is up one.  We pounce on each others as we bring them to the banks.... super fun, better than a net for sure!  I am the ultimate pouncer, E is a bit leary since my (also, the biggest) salmon caught led to my pole get tangled in a branch, E pouncing on the fish, my thinking he had it and I could move, him not being ready for that and the hook finding his hand!  Would've been a great story had he not let the fish get away!!  Yell at me to stop but NEVER let the fish get away!!! Instead of it being a win/lose  (big fish / bleeding hand) it was a lose/lose (no fish / still bleeding hand)  

Enjoy Your Sunday!
(go TP feidts!)

Saturday, July 27, 2013

SAT WOD...Again!!!

We will see how long this can last...Football/Volleyball starting in 1 & 2 weeks respectively.
Keeps things busy!!!

Next Saturday is 31 Heroes WOD!
We are doing this WOD in Green Bay (@ Titletown Crossfit)
This is Hepp's buddies place (Jason Nobles)!
Val, Syd & tb are in...
Hepp is on his 15 year Anniversary that weekend...HAPPY ANNIVERSARY!!!
Feidt is camping one last time before football begins...ENJOY THE FAMILY!!!
Bertag is somewhere in europe...HOPE HE IS OK!
Oz, Desi, Britt, Maloney are unknowns
ANY and ALL are welcome to join us...BUT you must register online HERE

Sat
Warm-Up = 50 Burpees & Moving around

PARTNER WOD
For Time:
1000m Row
400 D/U
300 Push Ups
150 Swings (70/55)
100 Pull Ups
One partner works while other rests...reps do not have to be equal (play to your strengths)!!!
If going SOLO, divide all reps in half and go for time!!! Tough Chipper!!!

tb ~ 27:28

Friday, July 26, 2013

SQUAT!!!!

This week has taken its toll on the low-back and quads!!!

More Squats!!!

Warm-Up as you wish...

Back Squat
3RM
10RM

Metcon
10.9.8...3.2.1
Squat Cleans (135#/95#)
200m Run b/t sets...finish with the 1 Squat Clean & Done

Feidt ~ 265# / 205# / 23:03
Syd ~ 335# / 275# / No metcon
tb ~ 335# (low-bar) 295@ HBBS (during the build-up) / 275# / 22:40

HEY...check-out this site for the 31 Heroes WOD!!!

Thoughts for next saturday...It would be nice to get some people to go over to Green Bay for it!!!

Thursday, July 25, 2013

Work It!!!

Warm-Up ~ 50 Burpees and an assortment of other things

1RM Snatch

AMRAP in 8min:
7 Snatch (115#/80#)
14 C2B Pull Ups
21 Box Jumps (24"/20" games standard)

tb ~ 165# (miss on 175# up but could not stabilize...then miss on 180#)
3 Rnds + 1 Snatch

Syd had 155 Snatch then...was on a Re-Test of 13.4...
69 total reps was his open score (4 rnds + 9 C&J)
seen HERE

As many reps as possible in 7 Min:
Ascending Rep Rounds 3-6-9-12-15-18....etc
Clean & Jerk
T2B

Syd today ~ 4 rnds + 15 C&J (75 total Reps)

Golf Outing tomorrow...after the WOD!!!