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Tuesday, February 7, 2017

Trio-infierno

February 21 Day Challenge begins this Friday. For 21 days contestants will attempt to not eat grains*, dairy*, sugar or alcohol and work out at CFGB for 17 of the 21 days. A few new additions to this challenge will be the allowance of white rice on training days and allowing Bulletproof Coffee. https://en.wikipedia.org/wiki/Bulletproof_Coffee For 21 days you need to journal your food intake and your workouts. We will take measurements at the gym on Wednesday, Thursday and Friday. Measurements will be taken at the navel, 2″ below the navel and at the widest part of your rump. The winner will be based off of your food journal, number of workouts and measurements. The last challenge had 5 contestants with perfect journals and the winner was based off of measurements. There will be a tie-breaker included with this challenge and it will be based off of this coming Friday’s workout which will be repeated on the final day of the challenge. Cost is $20 and all money is paid out to winners. Over 20 contestants will pay out 3 winners and under will pay out 2. Contestants will receive a nightly email and have their journals reviewed and given feedback at the end of the challenge. We have had over 50 people take part in the last two challenges and the results have spoken for themselves. A renewed commitment and dedication to their health all built in a short 21 days. I highly suggest if you have found yourself struggling to get on track to toss your hat in the ring! Link will be up Tuesday morning.

This coming Thursday evening Joe Woldt from Aurora BayCare Sports Medicine will be giving a presentation on shoulder management and pre-hab
Join Joe Woldt, a board certified clinical specialist in sports physical therapy, as he talks about managing your shoulders and ways to stay healthy. Joe will focus on:
-Mobility
-Pre-hab exercises
-Shoulder management for a CrossFit athlete
-Demonstrations
The presentation is open to all CrossFit Green Bay members.
Date: Thursday, February 9,2017
Time: 6:00pm (approx. 45 min)
Location: CrossFit Green Bay

There will be no 6:15pm class. We will be having the WOD at the conclusion of the presentation 

THIS ALL LOOKS SO FUN!!! :D
Antonia Shanle 2:02AM on Feb 7, 2017
What is the scaled version of burpees?
Chris Ness 3:32AM on Feb 7, 2017
If you use ghee it should be allowed regardless
Paul Mantz 3:25AM on Feb 7, 2017
What's your reason behind that? Is it no longer dairy?
Grant Soletski 9:15AM on Feb 7, 2017
Technically lactose free, no?
Kate Mantz 9:35AM on Feb 7, 2017
In any case it's allowed, so shut up Paul!! 😜😘
Kate Mantz 9:37AM on Feb 7, 2017
^^^^snow angels. 👼🏼
james macco 3:47AM on Feb 7, 2017
1.) 7 minutes up the ladder
10 Power Clean 1 Jerk 135/95lb
8 Power Clean 1 Jerk 155/105lb
6 Power Clean 1 Jerk 185/135lb
4 Power Clean 1 Jerk 205/145lb
2 Power Clean 1 Jerk 225/155lb
Max Effort Power Clean & Jerk 245/170lb
2.) Trio-infierno
Event 1 50 Burpees for time
Event 2 500m Row for time
Event 3 50 GHD Sit-ups for time
Note: Complete each task with 3-5 minutes rest between events.
*3.) 5 rounds
20m Dumbbell Overhead Walking Lunge 50/35lb
25 Double Unders
Note: this is the first time we have ever attempted overhead walking lunges with two dumbbells so choose a load that allows you to keep the dumbbells in a safe overhead position
*4.) Every minute on the minute for 10 minutes
10 Push-ups
10 Sit-ups

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Alli Nowak
3:52; 2:05; 2:39 SU
2 cleans @ 125# and no time for the jerk
11
0
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Amanda Zeamer
Only could stay for the cleans
55,65,85,95,105, max 115. (Failed jerk) cleans all felt easy. Did 50 burpees and 50 sit ups at work (forgot to take the time)
22
2
Only stay for lifts how convienant 😛
Paul Mantz
Had to work....dang work taking over my life
Amanda Zeamer
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Amy Zynda
3:38, 1:52, 2:14
Up to 110# cleans (2 of 4) 65/95/105/110
13
0
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Andy Glawe
(10) 115, (8) 135, (6) 155, (4) 185
4:35 burpee, 1:52 row, 4:21 ghd, coming off bad cold
20
0
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Antonia Shanle
2:21/1:43/1:45
Spent a lot of time trying to put weight on to 170# so ended up doing 175# for 2 reps. EC #1 done
25
4
💪🏽💪🏽💪🏽😎
Sylvia Christensen
5-1-5 isn't so bad is it?
Nate Hall
Ask me around 2 or 3 in the afternoon when I'm crashing lol
Antonia Shanle
Row time and cleans were fast and heavy!!!
Nate Hall
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Ashley Bourgeois
C&j ^95# x2, 4:10, 2:04, 4:28
Full ghd's (first time in a workout)
10
0
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Ashley Engeldinger
2:31 Burpees, 1:43 Row, 1:34 GHDs
6 Reps at 175 for clean and jerk ladder plus 2 failed jerks... Over head dumbbell lunges (35#) and DUS EC, worked on muscle up transitions and dips. Snatch work before wod. Trying to figure out opener for this weekend. Hit 165 twice and missed 169 twice...
20
0
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Ashley King
2:19, 1:57, 1:59
85, 95, 105, 115, 125, 135, hit 145. Went for second attempt and failed. Finally got the hang of cycling bar muscle ups :) worked on ring muscle ups too!
18
2
The bar muscle ups looked great!
Sylvia Christensen
Thanks girl! All of a sudden something clicked. And as I watch that video over, there are a lot more things that need to be corrected! :)
Ashley King
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Betsy Soletski
3:29/1:53/2:40
65/85/95/105/115
15
0
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Bill Hoisington
4:03/1:47/3:24
95/105/135/145/
22
0
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Brian Toole
3:52, 1:51, 2:16 abmat su's w14# wb
95, 105, 135, 145, 155, 175 (1)
18
0
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Brittany Nohr
3:44, 1:45, 4:02
Finished cleans and jerk at 155 and ran out of time. Extra credit done
12
0
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Cassie Christianson
2:20/1:47/1:57
PC 170# twice but only one jerk
10
0
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Chris Ness
245 1 c&j 2 fails 2:48 1:36.8 2:04
15
0
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Chuck Brehm
2:13 BoB; 125.8; 3:03
16 C&J @ 245
18
1
I don't know how I feel about our identical times when yours were bar-facing burpees ;) Just kidding...nice work!
Tina Schmidt
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Cindy Opichka
3:20/2:02/3:41
Unsure about GHD...miscounted and estimated start time. Ladder: 6/6 PC @ 105, 4 fails @ jerk @ 105 (65/95/105). EC: 20#DB with 5 DU attempts ea rd.
15
0
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Dana M Koziol
10@ 55# -1Jerk, 8@ 65#-1 Jerk, 6@ 75-0Jerk, 4@ 85#-0 Jerk, Burpees: 2:49, Rowing: 2:13, GHD: 2:03
12
0
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Derek LaBonte
6 @245
1:41; 1:31; 20 ghd only
5
1
WOW nice times, that's insane!
Antonia Shanle
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Eric Hansen
5 max @ women's rx/3:22/1:43/2:13 situps
23
0
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Erin Buntin
2:34/1:49/2:30
Failed 155# jerk 2xs.
25
0
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Grace Adler
6s round done 65/95/125#
3:17/2:02/2:11 to //
18
0
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Grant Soletski
205/4 no jerk 2:25/1:33.8/2:06
22
4
Negative T
Grant Soletski
.8 is important, show off
Omar CruzRivera
Dang, nice row.
Antonia Shanle
Dont encourage his shizzy row technique!!
Theresa Rosenquist
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Greg Goffard
3:50/1:40.8/back to work!
10(115), 8(135), 6(155)
14
0
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Hilary Krueger
Up to 4/85# PC
Push ups instead of burpees, 2:11 row no sit ups
14
0
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Jake Plennes
0/2 @ 245
BFB-2:36 Row-1:31.2 GHD-1:50
3
0
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james macco
Thru 185 cleans, no jerk
2:56/1:44/1:45 Push-up and sit-up for EC
2
0
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Jenna Hanson
3:10ish when I looked late 😩/2:10/I have no idea
Cleans ^125#, failed last jerk
13
0
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Jennifer McFall
65, 95, 105, failed 125
3:52, 1:56, 2:05 Su with abd mat and 15lb plate
15
0
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Jim Koehler
3:38/1:45/2:09 abmat and 20# ball
10(115), 8(135), 6(155), 4(185), 1/2(205)
21
2
You should have timed your heart attack during the workout so you didn't have to finish
Chris Ness
Heart attack free PR
Bill Binsfeld
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Jordan Heider
3:39/1:45/done
CJ: 10@95, 8@115, 6@125, 4@135, 2@145
18
0
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Justin Bauer
3:06, 1:34, no GHD. Through 225
2
0
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Kalen Fischer
8 @ 245
2:34, 1:32, 2:47
3
0
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Karl Bonkoski
3:06, 1:46, 2:18
165# for 1 of 2
21
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Kate Mantz
4:00/2:32/2:21 (ab mat)
C&J ^75#
19
0
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Krystal Lowney
3:23/2:03/2:18
Cleans 10 @65#, 8 @85#, 6 @105#, 4 @115#, 1/2 @120#
22
0
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Laura VanderKelen
4/4 power cleans at 145#, failed the jerk
2:45 burpees, 1:45 row PR!! Skipped the ghds due to sore abs. Did 4 rounds the dumbbell lunges/du's @ 25# and decided that was enough lol.
7
0
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Lauren Kalil
Got up to 1 max effort power clean and jerk at 110 (PR)
Burpees- 3:02 Row- 2:09 GHDs- 2:45
19
0
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Marcie Kyllonen
2:41/1:56/2:11
85, 95, 105, 115, 2/2 cj 125#
13
0
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Michael Green
3:04/1:51/1:45 abmat
1 clean @ 205#
20
0
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Michael Hartmann
Burpees 2:49 Row 1:29.2 GHD 2:59 (Totally cooked)
20
1
Nice row!
Erin Buntin
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Michelle Johnson
2:25 burpees/ 1:55 row/ 1:20 GHDs
1/4 145# PC
27
2
Your GHD game is strong
Paul Mantz
That GHD time tho!
Ty Krueger
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Nate Hall
2:29/1:32/2:40????
245# PC & J x 3
24
5
245#??? Waita show me up on that one. jeesh.
Antonia Shanle
Wait i read that wrong hahah
Antonia Shanle
^ Bwahahah Nate isn't showing anyone up. Don't worry. He's just here for the chit chat.
Sal Bertuglia
Typical!
Antonia Shanle
I didn't show you up on anything....I only show people up when I shave reps😜
Nate Hall
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Omar CruzRivera
2:42/1:50/2:30
C&J up to 205 complete; missed 225 twice
13
0
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Paul Mantz
2:35/1:40/forever
205 x 0.5. Jerk no beuno
26
0
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Pauly VanderKelen
Completed 225# with 45 seconds left. 0/3 @ 245# I need to improve my power clean form.
2:11 burpees (PR!), 1:27.4 row (no PR), 1:30 GHDSUs (no PR) / *3.) complete in 13:10 Dumbbell OH walking lunges are fun!
1
0
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Rachael Salata
1:56/1:38/1:28
PCJ 95, 105 115, 125, 135 5 at 145. Hesitant on jerk. EC 25#. MU Drills.
5
0
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Reagan May
3:07, 2:16, 3:16, PCJ 4/4 @ 125# (PC PR)
PCJ ladder: 65/85/105/125#, loaded the bar to 145, ran out of time, no attempt, but since my clean max is 140, that wasn't going up anyway 😬
5
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Rick Froming
2:49,1:46,3:07 yuck
Failed a few jerks at 225# Boom
14
1
Hey neighbor #boom
Sylvia Christensen
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Ryan Kyllonen
Thru 225#, failed 245# 1 attempt
2:36, 1:35, 2:00
16
0
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Ryan La Count
2:25 burpees/1:56 row/2:05 ghd
4 cleans and 2 jerks at 245#
24
0
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Ryan Vidmar
2:26 / 1:35 / 2:00
7
0
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Sal Bertuglia
2:35/1:43/2:55
22
0
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Sam Adler
2:53/1:56/2:55
1 clean at 155# for max
12
0
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Sam Scherwinski
2:55 - 1:45 - 2:20
Through 1 clean at 205#
23
0
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Scott Adler
2:42/1:45/1:32 to //
10(95), 8(105), 6(125), 4(135), 2fails at 145 (no jerks) shoulder much better, but now just weak.
22
0
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Sylvia Christensen
3:06, 1:45, 1:49
1 pc attempt at 170# fail. Extra credit number two done. Muscle up school work done.
16
4
Haha yes!! Freudian slipping around most days. (Either talk to text sucks or I just mumble. A lot).
Sylvia Christensen
WHOAREYOU @rickfrowning
Sylvia Christensen
school..lol a little Freudian slip because you're missing classes Sly??
Antonia Shanle
Study hard in school kids. Boom!
Rick Froming
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Theresa Rosenquist
A.3:24 B.1:58.6 C.1:55
7 min ladder: 65/85/95/105 (no jerk)/110×3 (no jerk)🙄
4
0
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Tina Schmidt
2:13 burpees; 1:50 row; didn't time GHDs
no attempts at 170#; started late but pretty sure they would have been failed attempts anyway...
9
0
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Todd Rocheleau
Did my own workout...nursing a bad back
1:29, 500m row...2 second shy of a PR
12
1
Dang! Nice row
Bill Binsfeld
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Ty Krueger
18 @ 245
1:50; 1:30; a few ghds
5
1
My goal was to keep up w/ you for 2 burpees. 😀 I think it was 1. 😂
Theresa Rosenquist
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Tyler Shaw
1 c+j 245
2:28,1:44,2:02
23
0
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Zach Campshure
3/4@205#
4:11/1:45/meh
7
0
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Zach Nasto
3 @ 245
1:43, 1:34 / dumbbell EC and push-up sit-up EC
8
0
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