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Wednesday, December 7, 2016

High Tower

Couple of things going in to Wednesday: 
Winter is officially here so wet boots go in the hallway on the towels. Make sure to use the hangers in the lockers or on the coat rack and when you leave make sure to take your jacket with you. Lost and found gets very populated this time of year so please keep track of your stuff. With the cold weather there is going to be ice, watch your step. We try to keep up on it at much as possible but please be vigilant. 
Still missing 1 Blue Supervova from the mobility area. Please people out of everything in that gym we have the fewest of those that are shared among the most. This includes lacrosse balls, voodoo floss, rollers, etc too. I know it doesn’t seem like much to just throw a mobility tool in your bag to just use for one night but that isn’t what happens. It’s like a library book, you get it with great intentions and end up with a lost book you never read. Please return the ball if you got it. The amount of burpees in this gym may vary based upon its return to its home in the mobility bucket.
On a totally positive note I must admit that you are all the best workout partners anyone could ask for. The amount of positive people in this gym is something special. So, thanks for being you.
Have a great Wednesday!
Books are digital now time to update the analogies.
Chris Ness 4:52AM on Dec 7, 2016
Not true. My kids go to the library all the time. You should really try to smile more it might help work that stick out of your ass.
Grant Soletski 2:10AM on Dec 7, 2016
1.) Every 2 minutes for 12 minutes 2 Back Squat, start approx. at 70% 1rm add load each round
2.) High Tower
5 rounds 
10 Overhead Lunges 115/85lb
8 Bar Facing Burpees
10 Overhead Lunge 115/85lb
25 Double Unders
*3.) Clean Jerk from blocks @ low hang 
note: directly below knees and concentrate on pulling those knees back just a little bit further as you pull in and through hang position
5 1 @ 60%
4 1 @ 65%
3 1 @ 70 & 75%
1 1  @ 80 & 85%
*4.) SPUC for time:
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups

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Adam Shirek
4+3 second set of ohs rx
Struggled with du bad today worked up to 395 backsquat
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Alyssa DeNoble
14:08 65#
Hammies getting better slowly😊 bs 125-170#. C&J ^130#
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And then you punish them with that workout.
Paul Mantz
But on the lighter side 😉
Alyssa DeNoble
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Amanda Zeamer
18:23
55# oh lunges, singles (can do doubles but would have been here all day, bs from 115-150, bro session with friend from work-arms toast
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Angela Schneider
4 rds OHL with PVC
Hurt my pride today 39 of 40 box jump was epic fail! Shin caught and over I went.. landed face first into the floor. Got up, ensured I completed my 40th box jump. (To scared to do these a month ago). Thank you Ashley for helping me!
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I used to be part on the Shin of the Month club....no bueno!😞
Cindy Opichka
Caught my right shin , but then as I fell my left ankle caught the corner of the box.. my left ankle is sore 😲😲😲😲
Angela Schneider
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Anna Schumacher
12:27 rx
Back squats 215# ---> 275#
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Anne Hoffman
Up to 195# BS
Had last 25 DUs left at time cap 55# OH (finished DUs)
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Antonia Shanle
13:50 rx
Squats ^ 215#
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Ashley Bourgeois
4 rds + 4 OHL @ 35#
BS ^ 120# (5# PR!)
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Ashley King
14:53 RX
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Ashley Peterson
11:48 lunges in BS 95#
BS up to 225#
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Betsy Soletski
14:57 45#
BS UP TO 155#
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Bill Binsfeld
3rds + 20 DU
Switched to front rack after Rd 1. BS up to 355x2
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Brian Toole
3 + 6 BFB's. BS up to 255#
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Brittany Nohr
3 rds 8 reps with 15 min cap
First 14 reps at 85 then 55. 140 for c&j
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Chris Ness
14:56 single under and double Undies, worked on squat form and apparently I don't walk right either.
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It's not that it's wrong it's just that it can be a better. Love you pal!
Grant Soletski
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Chuck Brehm
^405x2, 425x1
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Cindy Opichka
15:02
55#'s OH lunge, 50 SU. BS: 125-175
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Derek LaBonte
11:44
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Erin Schuh
14:15 45#
BS to 142#
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Grant Soletski
350 2RM PR 3rds + 3 lunge
I either died a little during that last double or I became a lot more as Mr Jason Nobles liked to say unkillable. I'm going with the latter. OH lunge was no joke. You were right Tina this was horrible:) ha
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It was worth telling you that during the workout.
Tina Schmidt
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james macco
3 rds + 18 Rx
BS was......well......BS.
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Jamie Henrickson
15:28 75# first round 65# the rest
Well.... I showed up. Felt sluggish today- my OH lunges were not there this morning BS 135#-170#
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Jason Nobles
Red dragon at lunch 12:40
BS failed after 315. No juice left in the legs.
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Jenna Hanson
14:40, 65# OH lunges
BS ^180 (1/2)
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Jenni Phillips
Woof.
Missed time cap by 3 DU..65#. BS 130-175
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Jennie Campshure
6/10 OHL of last set round 4 @65#
Up to 155# BS
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Kelsey Waack
14:56, 55#
BS 125#
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Krystal Lowney
14:25 55#
50 singles. BS up to 165#
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Laura VanderKelen
4 + 2 BFB rx @ cap, then finished
Mental block today...tomorrow is another day. Back squat to 185, failed last one
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Marcie Kyllonen
14:26 65#
up to 150# bs
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Michael Green
285# BS
3bfb's in round 5 15 min cap did all the double unders finally getting them whaaaaaaat!
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Congratulations on getting your DU's!!!!
Cindy Opichka
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Michelle Johnson
17:19 Rx
BS - 165-215#
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Nichole Baumgartner
4 rds + 10
BS 175#. Weird wrist pain in ohs position so switched to dumbells for 4th round.
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Pam Bozec
4 reds +8 burpees
35# ohs, step over burpees, fast step ups; BS to 145#; 100 amsu
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Paul Mantz
20:12 Rx for 2 1/2 rds then dropped to 95. BS up to 375. That was a strugglefest but I did every double under!
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Pauly VanderKelen
13:28
HBBS doubles: 255,265,275,285,295,305# First time squatting above 255# in several weeks. Knees are finally feeling better!
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Rachel Meyers
Through 4 rounds 9/10 ohs on 5th round #65. 1 round of Du then the rest singles
Bs up to #165
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RaLinda Lamberies
18:17@65# BS 125-165
See you all late next week.
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Good Luck RaLinda!! Have fun!!!☀️🌴😎
Alyssa DeNoble
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Ryan Froelich
3rds+2nd rd OHL (95#)
^240, 260 PR fail (+15 bad idea)
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Ryan Kyllonen
13:50
275# BS
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Ryan La Count
425 back squat
14:31 had to front rack. I tried overhead for 2 rounds, no go with the wrist.
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Sam Scherwinski
14:38 with 95#
BS to 245# | first time back in 2 weeks :/
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Scott Adler
14:29 (45#, 50 su's)
Higher reps up to 155# bs (closest to a real workout in a couple of months)
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Sylvia Christensen
3 + 10 OHL (before DUS) | 185 BS
Good days and bad days.. today was the latter
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Theresa Rosenquist
Rest Day w/ mobility
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Tina Schmidt
12:26 Rx
BS 175-225#
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Ty Krueger
11:03
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Yvonne Otero
3 rds + 1.5 bfb, 35#
BS ^140#
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Zach Campshure
4
95#
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