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Tuesday, December 6, 2016

Red Dragon

My Lord today I worked out at 11:30am and it was not the best workout for me. I ate well all weekend and I didn’t drink a drop of alcohol, slept decent, ate pretty darn well and it was all struggle bus for me. Pretty much walking in to the gym today I knew I felt a little tight. Needless to say I did not do enough mobility prior to starting so I suffered the consequences. Anyways, I did my best on the skill work and then just kinda dealt with the workout. Got sweaty, gained some bullet points on what I have to work on but mostly suffered through the WOD. So I did everything right except one tiny little thing and it affected everything for the negative. If you want the greatest potential return from your body you need to be willing to invest everything. Take lessons from this guy and take care of yourself, you will have a funner time. (I know funner is not a word but I don’t care it’s fun to say)  I also regretfully inform everyone I can’t talk so much during warm-ups anymore as I need to get my work done. I’ll still wave, ha. 
Have a great Tuesday!
I had some no reps today I am not ashamed
Paul Mantz 2:10AM on Dec 6, 2016
Siffered isn't a word either.
Chris Ness 2:39AM on Dec 6, 2016
all fixed thank you
Grant Soletski 9:23AM on Dec 6, 2016
Remember, power SN means power. Muscle SN is a no rep.
Jake Plennes 3:11AM on Dec 6, 2016
Boooo
Charlie Spry 10:53AM on Dec 6, 2016
1.) 1 Snatch EMOM @ 70% with 2 sec pause at low and and then at hang
note: really concentrate on continuing to push those knee back just a bit further coming out of low hang to hang holding on to that back angle. please for the sake of Justin’s mental well being do not lock out your knees.
2.) Red Dragon
21-15-9-15-21
cal Row
Power Snatch 75/55lb
*3.) 5-4-3-2-1-1-2-3-4-5
Strict Toes to Bar
Strict L-pull-ups 
7 minute cap
*4.) 30-20-10
GHD Sit-ups
Hip Extension

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Adam Shirek
10:35
Snatches at 135 missed last one tried throwing back farther and have weight more on heels
12
0
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Amanda Zeamer
16:46
45#, snatch emom at 65#, VHS and hip extensions done, tried some strict t2b, 30 min active recovery, 12 min amrap of 200m run and 10 squat cleans with the aurora boys-3 rounds plus run and 7 cleans at 85#
18
0
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Anna Schumacher
13:47
122# snatches
22
0
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Antonia Shanle
11:13 rx
Snatch emom @ 90# Gymnastics work: hips to rings, dips, butterfly pull-ups
20
5
U killed it!!
Todd Rocheleau
Lol thanks Todd☺️
Antonia Shanle
Holy πŸ„πŸ„πŸ„. So much work capacity across broad times and modal domains 😱
Sylvia Christensen
Was not fun by any means. I would recommend going slower to not feel like shitπŸ˜‚
Antonia Shanle
Ha I went slow and I still felt like πŸ’©πŸ‹πŸ½πŸ’©
Sylvia Christensen
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Ashley Engeldinger
10:11 Rx
EMOM- 5 Rounds at 125#, last 5 rounds at 130# Pre-wod Clean and jerk work: 3 at 60% (125#), 65% (140#), 70% (150#), 2 at 75% (160#) and 80% (175#), 1 at 85% (185#) and 90% (195#) post-wod gymnastics work: 4 rounds of: 4 hips to rings, 4 dips, 30 ghds
22
1
Yay! You are on "the board"
Jamie Henrickson
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Ashley King
12:22 45#
EMOM 70#
23
0
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Ashley Peterson
11:30
105 snatches
1
0
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Barbi Gossen
13:26. Snatches to #95
I walked the long way across a Matt on my hands today!
5
1
Awesome! πŸŽ‰
Robin Mueller
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Betsy Soletski
13:43 45#
Snatches @ 65#
4
0
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Brittany Nohr
14:26
80# snatch Did ghd and hip extension extra credit
12
0
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Cassie Christianson
12:15 rx
85# snatch work
14
0
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Charlie Spry
14:20 Emom@165
21,15,9,9,15,12 oops. Thanks Scottie for the save.
21
1
I did 9 2x too! Doh!!
Kate Mantz
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Chris Ness
155 and 145 snatch emom WOD 10:03 RX , pre class no pause snatch work
11
1
no pre workout
Chris Ness
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Chuck Brehm
8:55
0
0
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Cindy Opichka
14:53 Emom@ 45
21/15/9/15/21 @ 35 + wood. Didn't πŸ’ pick my worst lift but one of these days I'll get it. πŸ˜‰
22
0
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Grace Adler
15:23 rx
EMOM 65#
22
0
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Grant Soletski
11:20
Snatch went well 130lb
16
0
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Greg Goffard
13:54
19
0
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Jake Plennes
9:30
SN: 155
16
1
Fast!
Tina Schmidt
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james macco
14:34
125# snatch EMOM. Snatch looking prettier. πŸ€”
19
0
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Jamie Henrickson
14:11 rx
EMOM 80# x 6 85# x 4
19
0
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Jason Nobles
12:40
First wod I remember in full sweatshirt and sweatpants! Baby it's cold outside!!
1
0
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Jennie Campshure
17:56 RX
55# snatch EMOM
9
0
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Jessica Hoisington
15:43 #45
50# snatch
2
0
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Jim Koehler
14:54 rx
EMOM sn at 115#
8
0
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Jordan Heider
15:09 @ 65#
EMOM @ 75#
17
0
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Kate Mantz
18:45
EC- toes to bars & L-sit holds
19
2
But did you have a Scott to tell you you did an extra round, then take 9 off your 21s... everyone should have a Scott
Charlie Spry
😊I did! I had a Justin!
Kate Mantz
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Laura VanderKelen
13:06 rx
Snatch emom at 85#;
7
0
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Marcie Kyllonen
13:06 rx
snatch @ 75#
17
0
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Marlene Hall
13:24 @ 35lbs
16
0
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Mary Stueber
16:41
EMOM 65#
22
0
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Michael Green
11:48 RX
Snatch 115#
21
0
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Michelle Johnson
13:06
Snatches @ 65/70#
21
0
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Nate Hall
11:02
Emom 135# x5 165# x4 with 1 miss
21
0
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Paul Mantz
13:12 On AirDyne cause ran out of rowers. Snatch EMOM #125
21
0
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Pauly VanderKelen
9:53
Snatches @ 155# felt good! Experimented with a slight arm bend in my last pull to get the bar farther up in the hip crease. *3.) Complete in 8:29. I am excited to work on L-sit pull-ups some more!
1
0
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Robin Mueller
17:05, 45#
55# snatches
20
0
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Sam Adler
15:11 rx
65# snatch
13
0
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Sylvia Christensen
105# snatches | 13:32
Starches felt great today!
18
4
Starches! πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚
Antonia Shanle
Oops!!! πŸ˜‚πŸ˜‚ wow
Sylvia Christensen
Don't even change it lol made my day πŸ™ŒπŸ»
Antonia Shanle
#embracethetypo
Sylvia Christensen
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Theresa Rosenquist
15:34"*
**scl'd @#45(shldr), Snatch EMOM: #55(needswork!), Pre: lots of basic rehab & skills.
14
0
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Tina Schmidt
12:12 Rx
105# snatches
19
0
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Todd Rocheleau
Did it...started strong and finished.....not so strong
21
2
Same! Snatching can be hard for tall creatures like us
Sylvia Christensen
Amen sista I'm almost touching the ceiling when fully extended
Todd Rocheleau
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Tom Schmidt
11:38 Rx
165 snatch
5
0
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Trevor Christianson
13:00
115# snatch work
21
0
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Ty Krueger
8:55
Snatches @ 195#
22
2
Crazy fast this morning Ty!
Robin Mueller
Thanks Robin!
Ty Krueger
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Yvonne Otero
17:41 @ 35#
EMOM @ 45# Lots of snatches...
19
0
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