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Wednesday, February 8, 2017

APE

Registration for the 21 Day February Challenge that begins this Friday is open!! Click the link to get signed up. https://gbcrossfit.com/events/21-day-february-challenge
Registration is open for CFGB’s first ever SPEAR Self Defense Class. Click on the link on the upper right hand corner of the website for information and to get signed up.
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 

EVERYONE (!!) needs to come listen to and follow PT Joe's advice!!! #1= Prevent #2= Rehab #3= Keep after it!!!
Theresa Rosenquist 2:43AM on Feb 8, 2017
wish i could go but ill be at work :(
Amanda Zeamer 5:37AM on Feb 8, 2017
plus i know hes going to have some awesome stuff. he asked me all about it!
Amanda Zeamer 5:37AM on Feb 8, 2017
Insert whiny comment here___________________.
Paul Mantz 2:54AM on Feb 8, 2017
That's what I thought after reading the WOD last night.
Dana M Koziol 6:21AM on Feb 8, 2017
Still want hero wod wed to be a thing...
Brittany Nohr 5:11AM on Feb 8, 2017
What kind of awesome stuff Amanda? Chris will only attend if there is a free t-shirt, lol!
Dana M Koziol 6:20AM on Feb 8, 2017
He does realize that the 21 day challenge doesn't come with a t-shirt right?
Brittany Nohr 1:50AM on Feb 9, 2017
I just realized today that Monday's workout "Dat Donkey" was code for "Dat Ass" and that's why my butt still hurts....
Yvonne Otero 9:56AM on Feb 8, 2017
This was funniest comment of day
Grant Soletski 10:33AM on Feb 8, 2017
I didn't realize that either! I didn't do Monday's wod...tempted to do it tomorrow. I feel like I missed out?!🍑
Krystal Lowney 1:39AM on Feb 9, 2017
krystal 10:15 I'll do it too if you're interested i missed it last time too
Grant Soletski 2:07AM on Feb 9, 2017
Don't do it Krystal!! I can't even bend over to pick something up off the floor without swearing! LOL. It hurt to roll over in bed last night! SERIOUSLY!!!
Ashley King 1:56AM on Feb 9, 2017
1.) APE
30 cal Row
9-7-5
Thrusters 155/105lb
Box Jumps 36/30″
30 cal Row
2.) Every 30 seconds for 10 rounds
2 Push Press, heavy
3 Strict Pull-ups
*3.) Snatch
3 @ 60, 65 & 70%
2 @ 75 & 80%
1 @ 85 & 90%
*4.) 5 Front Squat every 2 minutes for 12 minutes, add load each round
Note: hold top in front rack for 15 seconds before beginning each set
 

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Amanda Zeamer
9:28
Wasn't feeling it today. 65# thrusters, 24in jumps. PP at 75 with negative pull ups or regular pull ups or jumping. Snatch extra credit 55-75.
6
0
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Amy Zynda
11:29 85#/27"
PP 65# and spotty PU
7
0
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Andy Glawe
11:31 @135 (55 sec faster)
115 push press, some pull-ups
15
0
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Antonia Shanle
7:02 rx
Ugh, did 9-7-3 sat on rower, Tyler yelled I had 2 more reps of each, hopped off rower did reps, got back on rower and went fast cause I was mad. PP@115# Snatches^140#
16
7
So you took a break and still finished that fast?
Chris Ness
Pre-workout?
Chris Ness
Lol something like that
Antonia Shanle
🙄
Sylvia Christensen
Yeah Rick you're so right. Maybe you can help smash my muscles tomorrow? Get better acquainted. Maybe learn your middle name. #boom
Antonia Shanle
Yeah Rick you're so right. Maybe you can help smash my muscles tomorrow? Get better acquainted. Maybe learn your middle name. #boom
Antonia Shanle
Been there. At least you didn't do 9-9-9 Boom!
Rick Froming
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Ashley Engeldinger
At work wod
5 Front squats every 2 minutes for 12 min- 165, 165, 185, 205, 215, 225 Monday's wod: 3 rounds- 15 FR lunges, 20 DL, 25 BS at 95# (8:22 RX) Every 30 sec for 10 rounds: 2 PP at 135#/ 3 strict pull ups- switched grip on pull ups each round then 10 minute EMOM: 10 push ups/ 10 sit ups
8
6
Hey you did it LOL have fun tomorrow and the next day 🍑
Sylvia Christensen
Yeah! Finally made it through it all without having to stop to save a life lol
Ashley Engeldinger
Thanks!
Ashley Engeldinger
I was thinking of doing Monday's wod tomorrow! I feel like I missed out?!😂
Krystal Lowney
You have an effed up definition of fun.
Amy Zynda
Krystal you should definitely do it. It was fun!
Ashley Engeldinger
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Ashley King
7:59 85# thrusters. 30" box jumps. First 3 rounds of PP 85#. Then went down to 65#. Took today's WOD pretty light! My ass is SUPER sore from Monday.
EC: 30 and 35# over head walking lunges. 36" box jumps. Couple ring MUs. Lots of rolling out my ass and shoulders. Ouch!!!!
16
0
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Ashley Peterson
8:01 RX
115 push press
10
0
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Barbi Gossen
9.17, 105#24" setups.
Push press 105 and 1-3 pull-ups each round. I did a total of 20 strict pull ups. This is the most I have ever done in one day!
17
1
Congrats!!!
Cindy Opichka
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Betsy Soletski
8:29
Pp 65 + 2 pu (every other round)
1
0
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Brian Toole
8:41. 115#thrusters, 30' bj
17
0
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Brittany Nohr
11:05 rx weight 27 in box jump, pp 85#
Can't convince myself to jump on 30 in. Maybe next time. Snatches up to 90% at 115. Worked on some butterfly and c2b pull-ups
8
0
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Bryn Odberg
9:19
Front squat instead of thrusters 105#; Deadlifts 135# instead of push press
5
0
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Cassie Christianson
8:39 rx
PP @115# .. did 3 PU every Rnd. Muscle up work after class
8
0
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Chris Ness
8:10 RX pp 155-135 who stole my belt?
8
0
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Chuck Brehm
5:31
21
1
Holy fast my man!!!!!
Nate Hall
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Cindy Opichka
9:39 scaled
85# thruster, 20" box jumps, 4.5 damper. 1:13 faster and no step ups. E30S: 70# PP with green and red band.
14
0
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Cole Cravillion
9:10
Push press 205#
16
0
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Derek LaBonte
8:45
0
0
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Erin Buntin
OPEN WOD 15.4 - 52 reps
Crossfit Grindstone, 23 rep improvement. And gosh is HOT in Texas at 5am. Sweaty!
17
0
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Erin Schuh
10:25
65# thruster, 30" box 65# push press
4
0
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Grace Adler
8:24 (85# thruster, 20" box step up)
75# pp 10/10 rounds
16
0
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Grant Soletski
9:06 135 push press
3
0
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Greg Goffard
12:00
55 sec improvement from last year
0
0
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Jamie Neubauer
11:20 rx
90# pp -9 rounds
14
1
Nice Rx!!!
Krystal Lowney
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Jennie Campshure
10:08. 75# 24" box step ups
6
0
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Jennifer McFall
9:50 85lb
Push press 75lb
13
0
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Jim Koehler
10:10 155# and 30" bj (1:18 slower)
PP at 165#
12
0
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Kalen Fischer
6:30
185 PP first 4 Rnds drop to 155 FS 135,185, 225, 245, 275
5
0
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Karl Bonkoski
10:50 @ 135, 30in box jumps
19
1
So many Sylvia Christensens 😂
Sylvia Christensen
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Kelsey Waack
9:13 75# 24"box
65# push press, green band EC: 85# front squat
6
0
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Krystal Lowney
9:55 85# 24in box
75# pp/2 strict-ish pu
15
1
Perfect form!
Jim Koehler
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Laura VanderKelen
10:35 rx 45 sec PR and 10# heavier
Push press @ 85#, 2 pull-ups. Some ec, 1 muscle up lol
6
2
Love you 😘
Laura VanderKelen
Great job Babe!
Pauly VanderKelen
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Lauren Kalil
11:38
Only did thrusters at 65lbs. Strict press 55lbs PUs with green band. Shoulder is killing me
0
0
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Lyndsey Ryan
12:13
RX bj / 95# thrusters 95# push press
17
0
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Marcie Kyllonen
9:38 95#/step ups
85#pp/3 strict pull-ups completed all rounds
8
0
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Michael Green
10:48 @135# 36" bj's
17
0
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Michelle Johnson
9:45 105#, 24 in bjs
95#PP/ PUs, up to 155# x5 FS
7
1
Nice to see you today!
Amy Zynda
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Nate Hall
7:56
185# PP 9/10 rds complete
19
0
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Omar CruzRivera
12:30
@155 ec
6
0
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Paul Mantz
10:15 Rx 155 PP 8/10 complete 2/10 partial
48 in box jumps for fun and some mobility
18
0
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Pauly VanderKelen
6:25 PR from 2/3/16! (Actually programmed on 2/2/16 but that was a snow day for me)
2.) All 10 rounds completed UB with 165# for the push press. / Legs were sore so... EMOM10 - 8 C2B completed UB :)
0
0
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Rachael Salata
7:28 rx
105 PP. FS 105-145. MU work.
3
0
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Rachel Meyers
11:08 #85 thrusters, 24 box step ups
Push press #65, pullups with green band
6
0
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RaLinda Lamberies
10:10 @ 75/27"
Sore wrist 10 rds 75#PP/2 strict pu
5
0
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Rebecca Smith
10:46 - 75#, 24"box
15
0
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Rick Froming
9:05 at 115, but 155 and kip for the e30so30s
Oof. Mobility Thursday can't come soon enough. Boom!
15
2
@toni fo sho
Rick Froming
Should I expect to see you tomorrow morning then?
Antonia Shanle
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Ryan Kyllonen
7:36
9
0
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Ryan La Count
8:12
185# push press.
17
0
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Sam Scherwinski
12:25 RX
135# PP
17
0
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Sylvia Christensen
9:42
Front squat EC to 155x5 (made it to 160x3). PP 85-105 only 1 strict PU per round - shoulder problems. Feeling blah today
16
0
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Theresa Rosenquist
EZ day w/ MOBility
35 min spin & stretching & rolling
8
0
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Tina Schmidt
8:36 Rx
PP/pull-ups 105#...plus a quick shuttle run from rack to rig with Chris
16
0
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Todd Rocheleau
5:52, modified (18,14,10 push-ups for thrusters and 50lb step ups)
Seated dumbbell press for push press and strict pull ups (got all pull ups except for last 3 rds where I did 2
14
0
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Ty Krueger
5:21 (9-sec pr)
205# pp; Front squat sets - 205/225/245/265/285/305
5
0
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Yvonne Otero
11:19 45#
45# push press, 2push press & 1 negative pull up each round
14
0
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Zach Campshure
16:08
That was stupid heavy. Wow.
7
0
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