July 21st

 Hard Boiled

Last Champions Club for the summer, (Besides next Friday for make up MURPH!) What a great summer it has been with this group of champions! They continue to show up and compete day in and day out. We had TWO 8th graders show up today! A great start for these younger champions, remember ANYONE can be a champion and do these workouts.

For this last workout it was a partner one, both partners either are working or resting together. It was great to see the athletes get together and push each other one last time. The best part is looking at all the sports that were represented during the summer at these workouts. Football, Boys & Girls Track, Boy & Girls Powerlifting, Boys & Girls Basketball, Baseball, Hockey, Boys Cross Country, Boys & Girls Swim, Wrestling, Boys Golf, and Boys Tennis each of these sports had AT LEAST one athlete at a champions club this summer, with many athletes representing multiple sports!

That is important. When you have mult sport athletes workout hard and together you will notice ALL SPORTS reach new levels of success. Champions will always continue to push themselves and their teammates to the next level. We had 8th-Senior athletes showing up to workouts with a vast majority being freshmen-juniors. THIS IS HUGE! The future for all sports at RHS is very bright! As we move into fall season this page will take a different turn as I try to keep up on sports and athletes that compete in champions club and how they're doing in their school sports!

We had 21 total athletes complete this workout and finish the summer strong!

The workout was the following:

For time:

100 Thrusters (75/95)

200 Air Squats

When one partner is working, the other partner MUST have another bar in the "front rack" position. Ideally this workout was meant to be getting all thrusters done before starting air squats but some groups experimented and mixed it up.

Times are as follows!

J.Biolo, D.Biolo 13:10

C.Sieker, L.Roberts 14:50

S.Denis, M.Fugle 16:50

L.Webster, B.Stott 17:18 (Nice job by Webby to do 50 Thrusters all on his own since his partner was unable to, Stott made up for it by doing all 200 air squats! That's called TEAMWORK)

T.Grey, K.Tessman 18:30

H.Dantoin, C.West 19:52

D.O'Malley, J.O'Malley 20:22

E.Shoeder, D.Feck 20:47

S.Caselton, J.Haselton 20:49

M.Gruett, L.Bishop 20:50 (GREAT JOB LADIES!)

P.Mata, B.Sternitzky 21:38

P.Denis, M.Haselton 24:15 (Great Job 8th Graders! Way to step up to the challenge!!!)

Before Hard Boiled

After Hard Boiled

July 14th

 J.A.M. (Just A Mile)

Just a mile, that's all it is. Easy right? NOPE!!! J.A.M. is one of those workouts that is all about mental toughness and grit, are you willing to suffer now to be great later? Simple and easy in name, just a mile is only doing a mile of work, 4 laps around a 400M track. 

However, this isn't your normal 4 laps, each lap is different and has it's own challenges where you can either strive or crumble. It truly has been an amazing summer watching so many athletes take up this challenge of Champions Club week after week. It would be easy to sleep in, to say "this isn't helping me in my sport" no football player, swimmer, powerlifter, baseball, or basketball player needs to run a mile during a game all at once. Many of these sports are short and fast sprints between plays or events. Cross country and distance track athletes are the only ones who should do distance style workouts...right? 

WRONG, That is the whole point of any champions club workout. Some sports will use what is being done, others won't directly see the need or use for it. However EVERY workout helps, the human body loves and lives for change. Working out the same muscles over and over again will lead to faster injuries and slower recovery times. The body NEEDS to have a shake up now and again to stay ready for anything.

Today we had 20 athletes take up the challenge of J.A.M. (Big props to the basketball and football kids who showed up after a bball tourny/linemen camp or 7on7 Thursday)

Workout was as follows:

First Lap, Backwards Run

Second Lap, Lunges (Forward/Backward can switch during lap)

Third Lap, Burpee Broad Jump

Fourth Lap, Normal Run

Great job by everyone who got out this morning and got after it! Track was a little wet from the rain the night before but that didn't stop anyone from competing!!! No before picture (Just to excited to get going!) and times may be a little off due to phone stopping clock partway through.

Rough time ideas for these athletes below! 

C.Lesiure 28:00 (Absolute STUD when it comes to these workouts with running in them)

J.Biolo 30:00

G.Denis 30:10

S.Denis 32:00

L.Bishop 36:05

L.Huseby 38:30

J.O'Malley 38:35

C.Sieker 38:38

D.Feck 38:48

E.Shoeder 38:48

D.Biolo 41:30

D.O'Malley 42:33

S.Caselton 42:37

V.Biolo 43:17

J.Haselton 43:36

A.Sparling 43:36

L.Webster 43:37

B.Leisure 43:52

B.Sternitzky 43:53

P.Mata 44:29

N.Leisure 44:42 (Awesome to get an 8th grader in and step up to the challenge!)

C.West 51:05

After J.A.M.

July 7th

 U.S.A.

Great Friday last week, with the 4th being on Tuesday we had lots of athletes out on vacation or simply enjoying the week with friends and family, as they should be! 

Still we got a great crew in to complete the champions club workout on Friday, here in Rhinelander we also kicked off Hodag Country Fest Thursday night which has been a great way for teams and clubs in the high school to fundraise during the summer. 

The workout got it's name BECAUSE of the 4th, last year we did the MURPH but now with being here year-round MURPH has been moved to it's rightful date of MEMORIAL DAY! So we had to come up with a new workout for the week of the 4th, American themed of course!

This workout was thought up by one of our Hodag graduates, Coach Tracy who is currently in the Air Force becoming a HH60 pilot. It is always great to get graduates and community members in working out with the athletes.

This workout is a team of 3 (hint in the name, 3 letters, 3 team members) it also consisted of 3 main exercises being bench press, powerclean and deadlift, there's a slight twist in this workout. At the start and every 6 minute mark (hope you know your multiples of 6!) each team member must complete a hot lap (roughly 150-200M run) before the group can start lifting again. Each exercise must be completed before moving onto the next one, ie all 150 bench need to be done before cleans can start. 

Teams could divide reps however they wished however only ONE teammate could be lifting at a time. This workout should be done using 3 bars, however due to space we used 2 or even 1 and teams had to change weight between bench and clean (deadlift should also be changed if more advanced).

We had a total of 20 athletes come in to complete this workout!

Results are as follows, wts for each group provided. (Bench/Power/Dead)

L.Huseby, D.O'Malley, J.O'Malley 27:17 (95/95/95)

S.Denis, M.Fugle, C.Lesiure 27:44 (95/105/115)

S.Caselton, J.Haselton 32:55 (95/95/95) *Did 100 reps instead of 150 since team of 2

D.Biolo, L.Roberts, E.Tracy 33:14 (135/155/185)

J.Biolo, K.Tessman, M.Gruett 33:50 (135/65, 95/75, 175/85) *2 guys and 1 girl, the only girl to show up for this workout and she CARRIED this group

B.Lesiure, B.Sternitzky, P.Mata 35:57 (75/65/95)

Z.Germain, B.Stott, L.Webster 39:57 (135/115/135)

E.Shoeder, C.Sieker, D.Feck 39:58 (95/115/135) *This group SHOULD have beat the team ahead of them but a miscount on reps cost them, important lesson for everyone just because you're resting doesn't mean you aren't paying attention!!!

Before U.S.A.

After U.S.A.

June 23rd

 Abs to beat Heck

The third champions club workout was made to attempt to get abs as great as this Rhinelander Alumni. Dave Heck was an extremely successful swimmer during his high school years at Rhinelander, he has stayed in the community and been one of Rhinelander High Schools biggest supporters. 

This workout is an individual workout where athletes place a heavy emphases on their abdominal strength. Ab cramps can be common during the workout due to the high volume and intensity of the exercise. 

The workout was as follows:

50 Leg Lifts

50 Jumping Pull-ups

50 Crunches

50 Walking Lunges

50 4-count Flutter Kicks

50 Burpees

50 Bicycles

 We had 21 athletes come in to compete in this workout. 

Times for the workout:

D.Feck (17:59)

B.Stott (11:27)

L.Bishop (8:15)

V.Lamers (11:26)

M.Gruett (13:03)

V.Biolo (11:28)

L.Schwinger (12:47)

S.Caselton (15:01)

C.Lesiure (12:08)

G.Denis (12:02)

J.Heck (14:30)

E.Shoeder (17:57)

C.Sieker (14:35)

Z.Germain (12:09)

L.Webster (19:04)

J.O'Malley (12:32)

D.O'Malley (12:50)

M.Fugle (11:43)

P.Mata (18:30)

T.Lamers (19:10)

B.Stemitzky (18:42)

J.Biolo (9:05)

D.Biolo (12:10)

Before-Abs

After-Abs

June 16th

 Black & Blue

The next champions club workout was a fast and tough one. Similar to a workout done last year called Jonestown Sprint. This workout is meant to test the mental grit of athletes, reps are meant to be done unbroken and non-stop moving will achieve the fastest time possible. 

The workout was the following:

5 rounds of: 

10 Deadlifts (135/95)

10 Bar over burpees

This non-stop movement is a tough pace to try and keep, burpees suck the wind out of you and deadlift is just heavy enough that grip is a factor. We had 19 athletes compete in this workout.

Times are as follows: 

T.Lamers (6:39)

L.Webster (9:20)

S.Denis (6:41)

G.Denis (6:41)

S.Caselton (9:40)

A.Sparling (8:20)

C.Lesiure (5:54)

L.Schwinger (6:07)

M.Fugle (5:28)

D.O'Malley (6:30)

J.O'Malley (7:43)

M.Eagleson (5:35)

B.Olson (5:00)

P.Mata (8:07)

B.Sternitzky (9:40)

M.Gruett (6:40)

L.Bishop (5:44)

K.Tessman (5:36)

B.Lesiure (6:19)

D.Rakers (6:52)

D.Biolo (6:03)

T.Biolo (5:10)

L.Roberts (6:40)

Before - Black & Blue

After- Black & Blue

June 9th

 4x4

The first official champions club workout of 2023 was named 4x4. For those track athletes among us it is not the 4x4 relay although it may feel that way after you are done with it. 

This workout encompassed teams of 4 working through the following:

4 rounds of:

100 Thrusters (95/65)

100 KB Swings (55/35)

100 K2E (Knees to Elbows)

Two teammates could work at a time so long as they were doing different exercises. Example, teammate A is doing thrusters and teammate B is doing swings, while teammates C & D are resting.

This workout is meant to help maximize the strengths each teammate can bring to the table and help complete those reps as fast as possible. A total of 20 athletes come to compete in this workout which gave us 5 full teams to complete this workout. Coach Luke and I had to solo it as a team of 2 which meant we cut reps in half to 50 of each exercise but still had 4 rounds to complete.

Times are as follows:

34:20 (D.Biolo, L.Roberts)

39:40 (P.Mata, B.Sternitzky, B.Lesiure, C.Lesiure)

40:05 (P.Campbell, J.Heck, K.Tessman, L.Bishop*) **Only female to show up and help this team do so well!

42:50 (C.Sieker, E.Shoeder, D.Feck, J.Barkius)

45:21 (T.Lamers, B.Stott, Z.Germain, L.Webster)

47:30 (J.O'Malley, D.O'Malley, M.Fugle, S.Denis)

Pre-4x4

Post-4x4