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Monday, March 7, 2016

Up-Down

At 11pm last night CFGB presented a check for $8,722 to the 62nd Annual CP Telethon. We raised over $4000 alone in just 4 hours and the rest over a week and a half of on-line donations. I’m pretty sure as I’m writing this we should be over $10,000. You should all take a long look at what we have here at CrossFit Green Bay and the people working out around you everyday. It’s pretty special and it’s not something that has come without hard work and dedication to keeping this gym as a family. Now, we get a lot of slack for the fact that we are a “competitive gym” and not as much a family gym. I disagree to the greatest of degree. I believe we are exactly what a good family should look and act like. I’m not sure about you but in every good family there is an element of competitiveness; trying to out do one another whether it be getting your chores done first to get that last piece of cake (paleo of course;) or trying to out do one another for the best anniversary gift. You have another person that is pushing you to be better because, well, they are also doing the same with you.  At the end of the day one thing remains the same; we care and love one another. Competition and love go hand and hand because without one or the other you are one dimensional and being one way gets boring and we cease the drive to get better. The CP Telethon for me personally was a very big eye opener to this point. Prior to taking on the task of the telethon I really had no idea how much the CP Center does for our community. Then I started asking people to participate in this and I found out there are people in this very gym who have been affected by the center. From Jim and his stepchild to Ian and Toni’s son Carter; the resources of the CP Center have been used to help their little ones succeed when the world was doing every thing in its power to slow that success. I have also learned of one of our newer members Hope or as I insist on calling her Holly has an 18 year old brother that has CP. All things I would have never known had I not taken on this challenge. A challenge that was met with the power of family and the money raised is proof of that. I’m getting long winded here but my point is if you are a member of this gym you are a member of my family. Like it or not you are. We all have our roles in this family and we need to remember at the end of the day we gotta love one another. Never walk away mad, never shy away from speaking your feelings to one another because if we want to continue what we have we cannot grow apart but must become more cohesive than a strip of fly paper. Take the time to learn about one another while you are together at the gym and continue to try to out do one another during the workouts. Help each other grow. You do this and we will continue to become the most powerful community in our area, state, nation or maybe even the world. Competition and Love, who knew?

Family is not an important thing. It’s everything. 
Michael J. Fox

1.) Up-Down
As far as possible in 14 minutes
50-10-40-20-30-30-20-40-10-50 
Wallballs 20/14lb
Handstand Push-ups
Start with 50 WB’s, then 10 HSPU’s, then 40 WB’s, 20 HSPU’s and so on.
*2.) 5 rounds
17 GHD Sit-ups
4 Deadlift 315/220lb
17 cal Row
*3.) 5 rounds
6 Bench Press
10 Chin-ups
note: make sure your arms are fully extended on the chin-ups and pick a heavy weight for the bench press but not a weight you know you’re going to fail at.
*4.) Row Session
Row 5000m @ 20 & 30 S/R alternating every 500m.
note: maintain the same pace at each stroke rate.
5.) Snatch 60/2, 65/2, 70/2, 75/2, 80/2×2, 85/3×1, 90/1
*6) Snatch Pull 80/3, 85/3, 90/3, 100/2

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Alli Nowak
5/30 HSPU
2 abmat HSPU; snatch pull up to #105
13
0
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Alyssa DeNoble
13/20 WB. That was frustrating.
17
0
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Andy Glawe
14/20 hspu
19
0
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Anna Schumacher
10/40 hspu
5x6 bench at 105#, L sits, and gh raises
3
0
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Anne Holzem
20/30 ring push-ups
12# WB; Snatch work - 12 @ 55#
4
0
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Bill Binsfeld
25/30 WB
2 Ab mat HSPU
13
0
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Brian Toole
10/30 HSPU (Mod off Box)
11
0
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Derek LaBonte
20/20 wall balls
Up to 210# snatch
14
0
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Eric Hansen
22/30 wb
2 mat hspu
25
0
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Jamie Kemen
15/20 Wall Balls
HSPU off box. 10# WB. Snatch at 55#. Good job on 16.2 everyone!
22
0
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Jason Nobles
146 on 16.2
Not what I thought it was
15
0
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Jenni Phillips
16.2 three times 😐
3:33 split 80 reps 3:21 split 81reps 3:12 split 83 reps And then 1RM dead lift 225# PR
21
1
You are a little bit crazy, but definitely committed to getting back to the bar faster for more cleans! Nice work!! #goatwork
Theresa Rosenquist
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Jennie Campshure
10/ 30 WB
7
0
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Jordan Heider
3/30 HSPU, 14# WB
Snatch up to 85#
15
0
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Kayla Duchateau
1of 20hspu 😂 16#wb
145#snatch pr
15
0
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Kimberly Nault
1/40 HSPU
Used ab mats for HSPUs
17
0
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Krystal Lowney
Home wod-18/30 HSPU (1 mat)
Same as daily wod, but swapped WBs for front squats, used Garretts 45# bar.
22
0
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Laura VanderKelen
3/30 hspu (1 mat)
Snatch up to 80. DL 5 rounds at 165
1
0
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Lindsey Koehler
78 Rx
T2B are stupid. Shoes came untied during DU.
22
2
I can meet you at 6:15 if that works for you
RaLinda Lamberies
I think my dad is going to be there cause he has to do it too.
Lindsey Koehler
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Liz Goetz
169 rx on 16.2
12
0
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Marcie Kyllonen
32/40 hspu
18
0
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Marlene Hall
30/30
16
0
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Mary Stueber
18/20 HSPU
85# Sn
24
0
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Michelle Johnson
11/30 HSPU
22
0
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Nicole Lindquist
30/30
Practiced snatch form.... Can't add weight yet- working on it!
15
0
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Pauly VanderKelen
2/40 HSPU
Snatch technique work focusing on each position from the top - down, then touch-and-go snatch from floor / 5rds of GHD sit-ups, DLs, and row complete
0
0
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RaLinda Lamberies
30/30 hspu
12# wb/strict hspu mat and plate snatch 60% -80%
23
0
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Rebecca Smith
25/30 14# WB
Some snatch work. My shoulders hate me.
21
0
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Robin Mueller
16/20 wb, 10#, box hspu
Up to 70# snatch, worked on form.
17
0
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Ryan Froelich
86 (16.2 redo)
Up to 130 snatch; GHD/row EC
24
0
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Sam Adler
30/30 WB, 1 mat hspu
LOTS of snatch work, 115# pr
14
1
Nice PR! 👊🏽
Sylvia Christensen
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Sam Carter
Redo 16.2
Deadlifts ^195, GHD's, row
25
0
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Sarah McKee
?? I was there
Wall balls after missing for two weeks is painful. but I did them.
0
0
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Scott Adler
11/30 hspu (16#, box hspu)
10
0
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Sylvia Christensen
13/30 HSPU
Up to 120 snatch. 1🌴. 5 rounds ghd, dl (225), cal row
20
0
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Ted Kemen
169
6:04/+2/16.2
26
0
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Theresa Rosenquist
257 reps10:53 tiebreak
16.2 redeaux. Glad its done. Great job ALL of CFGB!!
6
0
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Tim Schmitz
8/20 WB, 20# WB but FF HSPU
115# Snatch
1
0
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Ty Krueger
16.2 redo - 343 reps
2 less than yesterday but at least there is no more doubt. Thanks everyone for the support yesterday and this morning with a big shout out to Chuck for getting up early on his off day to come help judge this morning. True team player my man.
27
1
Nice work brother!!!! Great push today! Moved up nicely.
Nate Hall
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Yvonne Otero
21/30 push ups
8# WB, HSPU first two rounds, then push ups
21
0
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Zach Nasto
22/40 hspu
8
0
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