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Tuesday, June 3, 2014

Games 140603

Rules of Open Gym
by Grant Soletski
1. Show up on time.
2. Do not start on your own.
3. From the last 3 days of WODs choose what you are going to do. If you do not know what you want to do we will help you out with that.
4. Notify your coach to your intentions as well as anyone standing near you. They may be more inclined to do something they really don't want to do if they have some company.
5. Warm up with class
6. Have full understanding of what you are about to do and then proceed to get it over with.
Open gym is a time to really do the stuff you say you don't want to do but for some sick reason you actually do.

Games 140531:
1.) 30 Strict Muscle-ups, Start with strict and if failure occurs aid with light kip. False grip only.
30 Burpee Box Overs 24/20
30 Strict Pull-ups, make sure that chin clears that bar even if you’re using a band to assist.
30 Burpee Box Overs 24/20
30 Strict Handstand Push-ups
*2.) 8 min amrap
3 Clean & Jerk 185/120lb
2 Box Jumps 36/30
1 Rope Climb
*3.) Run 5K with vest or pack. Beat your last weeks time so wear a watch and be accountable for your pace. Mens standard is 27 min or under and female 29 and under.
 
Games 140601:
1.) 5 rounds
10 UB Deadlift, add load each round
Run 400m at approx. 75%
2.) 7 x 2 Split Jerk from blocks.
*3.) 3 x 10 Bench Press, heavier than last week/5 Tire Flips
*4.) Row 60 minutes
 
Games 140602:
1.) :00-:10 Snatch/run/clean/run repeat
:10-:20 15 reps Snatch
:20-:30 Run 800m for time
:30-:40 15 reps Clean & Jerk
:40-:50 Run 400m for time
:50-1:00 45 UB Thrusters 95/65lb, if you break 21 pull-ups first time you break, 15 pull-ups second, 9 third, 6 4th, 3 5th and after that? Well, don’t set the bar down anymore.
Rest with any remainder time and get your equipment set up for next 10 minute segment.
*2) 3 rounds
800m Log carry
25 Burpees
*3.) 200m or 15 min Handstand walk whichever comes first
*4.) Cycle 3 times
20 GH raises
10m Plate carry 45/35lb
10 Strict Pull-up

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Alyssa DeNoble
DL/run 105>165# split jerk7x2 85>125
Sat 8min amrap 4rds RX
18
0
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Anne Hoffman
DL/run 135-205. split jerks 7x2
worked up to 110#
12
1
Impressive DL weights!
Lindsey Koehler
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Antonia Shanle
DL/run 135-165# crappyform
7x2 split jerk 95# + shoulder mobility
10
0
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Brooke Allen
Sat wod 31:33
Mod mus, banded pus, 3mats
11
0
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Charlie Spry
DL/run 185-> 295 Bench/tire 135/155/175
DU 4x20 with remaining time
17
0
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Che Ater
155 --> 195 DL w/ 400m row - unsure of time
135# jerk PR!
7
1
Way to go Wendy!
Pauly VanderKelen
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Christian Stueber
3 115# C&Js, 2 30 BJs, 1 Rope Climb (12 - PR!) = rds + 3 C&Js, 5k in 27m 36s (PR)
9
0
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Cole Cravillion
DL 225-315, and 400s
8
0
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Ethan Ryan
39:xx WOD #1
those muscle-ups....
16
2
Do I want to know how you got on/off those rings?! ;)
Theresa Rosenquist
haha, very carefully....
Ethan Ryan
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Jacob Spielbauer
30s/28:52 Rx + Log Runs & Burpees/28:12 Rx
3/30 MU were strict
16
1
I can't believe I missed Tuesday muscle up day with you!
Tina Schmidt
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Jeremy Dashnier
49:55? Saturdays WOD
1 Strict Mu, 29 lightest Kip possible; rest Rx
14
0
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Justin Peterson
YEAH BRO!
10-8-6-4-2 Bench and curl sesh with Shane and Alyse!
12
0
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Laura Schmidt
Saturday WOD 28:12
Mod mu, banded pull-ups, 2 mats first 20/3 mats last 10
11
0
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Lindsey Koehler
Sundays WOD
23:10 (105#-160# DLs). 85-85-95-95-105-115-115 7x2 split jerks.
12
5
HAPPY BIRTHDAY!
Che Ater
Thank you!
Lindsey Koehler
Ooo, happy birthday!!
Mary Stueber
Happy bday!
Alyssa DeNoble
Thanks, Mary and Alyssa!
Lindsey Koehler
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Lyndsey Ryan
25:56
Saturdays WOD/ used two ab mats for hspu/ mu progressions
9
0
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Mark Davis
DL 105->155 C&J off blocks 95->140 PR
15
4
Knew you were PR'n today, you looked B.A. walking in saw it in your eyes.
Scott Herber
Great job!
Mary Stueber
It was the summer (6 weeks) shorts.
Mark Davis
That was it....
Scott Herber
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Matthew Luepke
Bro Session with Nick and Tom!
OMG am I going to hurt tomorrow! Bench Press/Tire Flips, CJ/Box Jumps/RC and GHD/Plate Carries and Pullups.
10
0
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Michelle Johnson
5rds 115# - 155# DL & run; 3rds GH raises, plate carry & PUs
5
0
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Pauly VanderKelen
DL&400s WOD 225#-305# 14:57 / 7x2 Split jerk 135#-235# / Bench press & tire flip WOD w/ 205#
During the WOD, I thought the last round of DLs was with 315#, but alas, it was only 305# ;(
1
0
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Robin Mueller
Sat WOD 30s/35:??
Mod everything
13
0
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Scott Herber
30/30/30/30/30 in 26:05 BPU 1 Mat HSPU
Tire Flips and Bench Press 135#
16
2
That was flipping fun.
Charlie Spry
I am useless, arms are definitely gellin....
Scott Herber
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Shannon Wescott
Up to 125# DL/RUN
20 GH raises Plate carry 35lb 10 Strict Pull-up- red and blue
9
0
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Steve Schaefer
DL @225 & row 400m, 15 power snatches up to 155
15
0
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Theresa Rosenquist
Skilz & EC
SatWOD: 30s - 53:00?? (MU scaled w/ red band swing, no bounce) HSPU scaled to one Abmat- strict, BB overs = cluster! (Thought it was 30 box, fixed that!) EC: GHRaise/FW@#35/10Pulls/FW@#35
11
0
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Tom Schmidt
Did stuff!
16
0
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Troy Foley
17/30 MUs in the 30s
That took the majority of the class
15
2
You get the perseverance award for the day!
Theresa Rosenquist
Has a nicer ring to it than the 'stubborn ass' award.
Troy Foley
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