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Saturday, January 28, 2017

Ugly Dog

The first 21 Day Challenge of 2017 finished up this past Monday with 22 people taking part. A couple of the players returned to start another challenge right after they just finished up the December challenge. Matter of fact the winner of this months challenge was in last month and wasn’t even in the top 3 last time. We had 5 people with perfect food journals, perfect workout attendance and this had to come down to inches lost. This month it was won by less than a half of an inch….that’s what….ahhh forget it.
Anyways, our champ this month is none other than my very own twin sister Holly Soletski winning a whopping 300 buckaroos! She has been with this gym since day 1, occasionally wondering away but always returning to CFGB. Over these last two months I’ve seen improvement like I’ve never seen from her in such a short period. Nice work sis.
Second place goes to my brother Cruz($90). Omar was a skinny guy before he started but somehow he still lost the second most inches. Everyone has a chance to win this thing even if you think you have nothing to lose because with the exception of a very few we all got a little bit of baby fat to get rid of.
Third place goes to Ryan Vidmar($50). I’m asking him and Cruz to both not do the 21 Day Challenge again because they have unlocked their inner fire breather and have been putting up times and weights that are beating me almost daily. I gotta up my game now, challenge accepted.
Seriously though the people in challenges are making very large gains in a very short period of time. From getting better at movement, losing fat and feeling all around great (mentally and physically) all in 21 days. A little bit of commitment and before you know it, it’s over and you didn’t die. Plus you’ve built a little bit of discipline you didn’t have before. Next one starts Feb. 5 and it’s going to be a super cool one, I’m going to introduce you challengers to Bulletproof Coffee. 
Congrats to everyone that participated!
Please join us at 8:15am for our weekly community WOD (“workout of the day” for those of you that don’t know how to use google:) Everyone is welcome and it is a great way to begin your journey at CrossFit Green Bay!
Have a great Saturday!
Congrats Holly, miss you at 11:30! Great job Omar and Ryan!
Kurt Koehler 3:14AM on Jan 28, 2017
Congrats Holly!!!
Kate Mantz 4:40AM on Jan 28, 2017
Doesn't bullet proof coffee have butter And the challenge is no dairy?
Chris Ness 3:09AM on Jan 29, 2017
Still gotta get those fats bro
Sylvia Christensen 3:27AM on Jan 29, 2017
1.) 15 minute AMRAP
5 Strict Pull-ups
10 Rings to Hips
5 Strict Toes to Bar
20m Handstand Walk
Note: scale kicking up from a tri-pod into a handstand hold. Use a wall if needed
2.) Ugly Dog
4 rounds
10m Front Rack Lunge -> 5 Strict Shoulder Press 135/95lb
note: do not set bar down until the shoulder press is complete so scale weight
as necessary.
500m Row
3.) 50 Wall Squats
Note: keep palms flatly against the wall throughout
entire squat. Take your time and work on position from top to bottom. If that
sentence confuses you ask a coach to unconfuse you.



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Amanda Zeamer
Stuff
Sprints, g2oh work, taught two classes.
8
0
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Amy Zynda
Michelle said no counting and I agreed enthusiastically
All the lunges and Bear Crawls etc.
9
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Barbi Gossen
Rest day!
7
0
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Betsy Soletski
Yoga by the lake to celebrate baby Freeberg!!!
0
0
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Chris Ness
12:47 dropped from rx to 115 first round
8
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Dana M Koziol
Slept in.💤😬
7
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Jenna Hanson
FreeWoD
2
0
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Kelsey Waack
Bode Bootcamp
Back to the ol stomping grounds for some fun. 💪🏼
7
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Laura VanderKelen
14:20, 70# first round then dropped to 65#
Fun 15min amrap
1
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Michelle Johnson
13:10 75#
Free WOD w/ Zynda - Lunges, handstand holds and bear crawls oh my!
8
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Omar CruzRivera
1.) 4 rds + some more
2.) 13:30 @ 115 Lounges x 10; strict press x 5; 500m Row 3.) ✅
5
0
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Paul Mantz
Rest
7
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Pauly VanderKelen
12:40 (2 second PR from 1/7/16!)
1.) 5 rounds + 8 hips-to-rings / 3.) Squats felt great! Controlled descent and ascent with toes touching the wall.
0
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Rachael Salata
5 rounds 12:33
40 shoulder shuffles for hs walk. 75#. EC.
6
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Rick Froming
Free with the homies
8
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Sylvia Christensen
🙄
14:32 First round at 85# then dropped to 75# for the rest
7
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Theresa Rosenquist
SwimWOD
~ 500m w/up, 4×50 intervals, 200m c/d, & jacuzzi. Not what I intended to do, felt "off"
5
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Ty Krueger
Continuous movement through the first part
11:36 for Ugly Dog and an awesome squat therapy sesh from Coach RY! Thanks boss!
6
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