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Tuesday, June 21, 2016

Baby Hercules

So I walked in to the gym this morning and man did it feel good. I mean really good. Something about walking in to loud music and some intense creatures training with purpose. Coaches running around fine tuning and then watching Sam making his rounds finding someone too tired to stop him from assaulting them with his tongue and slobber. I’m not kidding when I say this and I say it quite often we have a pretty special place. I want to make sure to compliment Justin and the rest of the staff for keeping CFGB just as good if not better than when I’m around (some would agree strongly in favor of one or the other;) 
On another note. Over the past 4 years CFGB has qualified a team for the CrossFit Games Regionals with 1 year resulting in a 3rd place finish earning us our first trip to the 2014 CrossFit Games. Over these 4 years we have had 5 different women and 9 different men earning spots to represent CrossFit Green Bay. There are no guaranteed spots on the team and once the dust settles from the open the top 6 make up Team CFGB. If you think you want to make the team tryouts begin now. 
Have a great Tuesday
Great workout! Welcome back Coach!
Ty Krueger 1:51AM on Jun 21, 2016
Welcome back home!!! Yes, stellar job by Justin and the crew, thank you, everyone!!!
Cindy Opichka 1:52AM on Jun 21, 2016
I get it! I read this wod as an emom andcouldntfigure out how to do all that in one min.
Anne Hoffman 2:57AM on Jun 21, 2016
Ha...I thought the same. Had to re-read it 3 times before it clicked.
RaLinda Lamberies 3:29AM on Jun 21, 2016
1.) 3 x 10 Zee-row pause Back Squat. Every 2 minutes
note: add load each round. record your numbers on the whiteboard. I know it’s a pain in the ass for some of you but it’s a bigger pain in the ass trying to figure out your starting loads every time we do this. record it. Choose appropriate load to start as the goal is to do 10 unbroken cycled squats.
2.) Baby Hercules
10 rounds with a 20 minute cap
odd rounds-kipping movement 1,3,5,7,9
even rounds-strict movement 2,4,6,8,10
7 cal Row (men 5 pulls or less female 9)
5 Paralette Hand Stand Push-ups
3 Muscle Ups 
1 Snatch 185/130lb (70% – 80% 1RM Snatch)
*3.) 5 Rounds
40m Sled Push,  
15 GHD Sit-ups
5 Strict Press 135/95lb
note: if you don’t have time for the rest of the stuff just get the ghd’s done. if you haven’t pushed the sled around yet you really should it’s pretty amazing.
*4.) 7 minutes up the ladder
1 Chest to Bar Pull-up->1 Toes to Bar->1 Bar Muscle up
2 Chest to Bar Pull-up->2 Toes to Bar->2 Bar Muscle up
3 Chest to Bar Pull-up->3 Toes to Bar->3 Bar Muscle up
note: goal is to not let go of the bar until the last bar mu is complete
*5.) 50 Perfect Hollow Rocks
every time you break-10 of the most beautiful push-ups you can do.
note: if you don’t know what perfect is ask. 

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Alyssa DeNoble
I was there...
^155 bs
7
0
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Amanda Zeamer
Finished with 14 sec to spare
Bs at 65/76/85. Lots of modifications. Box hspu, muscle up progressions off rings and box, 55# snatch. 50 ghds. Pull-up and back work.
9
0
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Andy Glawe
Mu from box, 2 mat strict hspu, 115# snatch, don't know rds
135, 155 & 175# 3x10 squat
11
0
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Anna Schumacher
5 rounds + 1 strict hspu rx+135#
Back squats up to 225#
7
0
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Anne Hoffman
4 rds + 7 cal. 1abmat for all hspu 65# sn
Counted MU attempts 4 kipping and 3 Strict!! 5 fails 145# BS
7
0
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Bill Hoisington
20 Min AMRAP. BarMU from Box, 4 mat HSPu, #75 SN
185,185,190,195 X10 BS
12
0
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Brian Toole
18:53 3 mat strict HSPU, mod ring MU's , 95#SN
95#, 115#, 135# 3 X 10 BS
6
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Chris Ness
I was there
1
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Cole Cravillion
5 rds rx
Bs up to 305
8
0
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Derek LaBonte
6 rounds; #255 BS
Some sled push fun with Sam and Ty
10
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Grace Adler
6+7 cal
Box MU/MU w/ band; 75# sn; 135# BS. Hspu with 25# plates.
8
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Jamie Kemen
7+1 BC2B
HSPU with mat & one 10# plate, BC2B, 70# sn. 105/125/135# BS 3x10, zero pause. (+25 burpees for plates left out yesterday! Put your plates away, peeps :)
9
0
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Jim Koehler
7 rds and 1 hspu. 125# sn and 1-2 abmats. c2b
up to 235# bs
10
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Justin Peterson
8+3 HSPU
305 BS
12
1
Nice squatzzz dude
Ty Krueger
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Kate Endries
7 + 4 cals
25# plate for HSPU, muscle up progressions, 90# snatch... BS 125, 135, 145#
1
0
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Krystal Lowney
6 + 5 cals
Attempted HSPU on 45# plates with ab mat between, had to switch to just a blue mat. BC2B, 60# snatch. BS up to 120#
13
0
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Laura VanderKelen
5 rounds, 75# snatch, Kipping hspu, mu attempts
Back squat to 130#, 5 rounds of sled up to 115#, strict press 65#
3
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Marcie Kyllonen
6rds+5 hspu (1-2 mu's per round)/70# snatch
up to 115#, got 7 reps at 120#
8
1
Zero pause was hard!
Jamie Kemen
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Mary Stueber
5+2 HSPU
HSPU 20/27 with 45# plates and 1 mat. MU half on low rings red band, half BC2B. 65# Sn. 135# BS.
12
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Paul Mantz
Couldn't get out of bed today. Ugh
8
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Pauly VanderKelen
30 Bar MUs in sets of 3s and 2s
1 legless rope climb every 2:45, 10 ascents total, 2 regular rope climbs focusing on getting my knees up / 4x4 strict press @ 145# / 100 walking lunges
1
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RaLinda Lamberies
I moved
95, 115, 125 bs Mod everything except row
10
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Ryan Kyllonen
6 + 1 strict from ground 115# snatch
215# BS
9
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Ryan La Count
8+1HSPU.
Strict HSPU, Kipping Muscle ups, 155# snatch.
2
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Sam Adler
6 rds + 5 hspu mods
Up to 125# bs
3
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Sam Carter
3+3 Strict MU- Rxish minus Snatch at 100# and regular strict instead of strict paralette HSPU
BS ^150, prowler, GHDS, SP with Ty and Derek. That was hard!
13
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Sam Scherwinski
6 Rounds RX except Snatch 115#
Bs 185, 205, 215
4
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Shannon Korger
8+1 cal - 3 abmats, mu progressions, 85#
Up to 205# bs, averaged 10 strokes to 7 cals rowing.
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Sylvia Christensen
Did this WOD.
Whataday๐Ÿ‘€๐Ÿ™ˆ๐Ÿ˜…
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Theresa Rosenquist
7 Rounds + 4 S-HSPU (superscl'd)
KipHPSU/Paralette-box S-HSPU, J-MU(no pressing out),#75 PSn. BS:115/125/135
10
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Ty Krueger
9 + 2 strict HSPU
BS Sets: 275, 305, 315; EXC sleds (3 - 45s), GHDs and Strict Press complete with Sam and D
14
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