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Wednesday, April 5, 2017

Race Car

Monday’s and Tuesday’s I get to work the early morning classes starting at 5:15am and my favorite thing to tell people as they leave is congratulations you have done more work than 90% of the general population will do in a gym the rest of the week. Now I’m not exactly sure on the 90% part but it sounds good and honestly I feel like it really may be closer to 95%. What I’m getting at here is the fact that I really hope you all walk out of my gym proud of yourselves. We don’t really get many opportunities each day where we can honestly be proud of ourselves but all that changes when you walk in and then walk out of CrossFit Green Bay an hour later. Take pride in the fact that you care enough about yourself that you put yourselves through the pain of our WOD’s all in the name of your health and wellness. Give yourselves a pat on the back, smile a little bit and pick up that bar!
Have a great Wednesday.
You could put 4 kids on the yoke.
Paul Mantz 2:55AM on Apr 5, 2017
1.) Every 2 minutes for 10 minutes 10 Push Press, add load each round
note: cycling is the name of the game
2.) Race Car
50-40-30-20-10
Deadlift 115/85lb
Double Unders
*3.) 5 rounds for time
20m Yolk Carry 4×45/4×25
20 WallBalls 25/16lb
note: take yolk outside during 4:15pm and 5:15pm class (during cf kids) and when you are done bring it back inside
*4.) 3 rounds
12 Reverse Hyper
10 Weighted GH Raise

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Alyssa DeNoble
9:04
^70# pp some ec done
0
0
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Amanda Zeamer
10:02 rxish
Rx weight, singles and doubles, pp to 70#
28
0
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Andy Frelich
8:22
160lbs
22
0
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Andy Glawe
13:53
110 ppx10
20
0
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Ashley Bourgeois
12:06 RX push press up to 70#
Yay for double unders cooperating!
10
0
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Ashley Engeldinger
6:00 RX
No push press... 5k row and GHDS, back extensions, and reverse hypers. Therapy for shoulder today.
23
0
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Ashley Peterson
7:01
115 PP
22
0
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Barbi Gossen
12:21 RX. Push press 75-100
21
0
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Betsy Soletski
10:22 65# DL
^85# PP Pull up work
11
0
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Bill Binsfeld
9:33 rx
15
0
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Brian Toole
7:07. Sub Back extensions for DL
8
0
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Brittany Nohr
7:29 rx
Gh raise and reverse hyper ec done.
11
0
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Cassie Christianson
7:12
PP ^ 100#
7
0
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Christian Stueber
Post OP walk #4
About 3.5 miles from the 📦 and back.
0
0
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Chuck Brehm
6:17
95, 115, 145, 165, 185
19
0
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Craig King
8:45 singles and doubles
115# push press
18
0
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Dana M Koziol
I'm lazy.
12
0
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Eric Hansen
9:35 rx
Up to 100# PP
21
0
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Erin Buntin
10:24 Sub 55# Front rack lunges
PP to 85#
24
0
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Grace Adler
9:55rx
PP ^85#
9
0
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Grant Soletski
135/8:15
UB deads ME broken DUs
12
0
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Greg Goffard
8:21 Rx
up to 135# pp
0
0
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Hannah Fameree
13:42 RX & DU attempts
60# PP
4
0
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Jamie Kemen
9:01
That was fun!! 75#DL. 35/45/50/55/65 PP x10
18
0
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Jamie Neubauer
7:29 rx
PP ^ 90# EC - yolk walk & wb
19
0
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Jason Nobles
10:41 on 5/20
0
0
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Jenna Hanson
9:19 Rx
PP^75#, bike ride after
19
0
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Jennie Campshure
12:16 RX
0
0
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Jennifer McFall
13:14 half DU/half SU
PP 55-85lb
15
0
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Jim Koehler
10:50
PP up to 175#/10
11
0
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Jordan Heider
10:05, single unders in "T" formation
push press with dumbbells (sore shoulder) up to 35#
11
1
Haaaa
Grant Soletski
Cancel
Karl Bonkoski
8:42 Rx
2 sets of 115#
20
0
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Katie Lovin
#55 DL, worked on DU. #70 push press
0
0
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Kayla Duchateau
6:06
PP 105#
18
0
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Kelsey Waack
10:43 rx
PP ^70# **used the du time cap. every. time. 🙈
22
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Kimberly Nault
I worked out, thanks for having me 515!
65pp
23
0
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Krystal Lowney
10 mile run
1:25:14
17
0
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Laura VanderKelen
8:08 rx
Push press up to 95#; yoke with four 15's and 16# wb 20 minutes
2
0
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Lauren Kalil
10:55 RX... really struggled at first with DU
PP up to 90#
19
0
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Marcie Kyllonen
9:13
^85# push press
11
0
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Michael Green
9:47
135# pp
19
0
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Michelle Johnson
9:48
Up to 100# PP
25
0
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Nate Hall
8:27
135# PP
26
0
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Paul Mantz
10:03 Rx 115/125/135/145/150. All the extra credit
Mother F'n double unders kill me everytime
23
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Pauly VanderKelen
6:20 (There is a lot of room for improvement as I tripped 4 times on my DU 50s and 2 times on my DU 40s)
Push press - 95,115,135,145,155,165# / 6 rounds of 7 UB HPC followed by 10 strict T2B. 115,135,145,155,165,175#(x5) Focused on triple extension and moving my hips back in the receive position to get under the bar. Strict T2B are improving. Got 4 sets of 10 UB! Bottoms up kettlebell shoulder press (10 reps with each arm) - 26,30,35,45# (Not UB for 45#)
1
0
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RaLinda Lamberies
13:56 RX PP 55-75
All du's
18
0
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Sam Scherwinski
8:57 RX
Pp to 135#
23
0
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Shane Hanson
6:24
207# pp (9/10)
17
0
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Shannon VanPay
9:34 rx
PP ^ 65#
22
0
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Steve Schaefer
9:53, ^125# PP
8
0
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Ted Kemen
9:31 Rx
PP up to 95#
20
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Theresa Rosenquist
6:55 (SU×2)
🔥That was a bum burner!!🔥(I did 10 DU today!) PP w/ DBs: #17.5/20/25/30/35.
16
0
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Tina Schmidt
5:55
PP up to 115#
22
0
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Todd Rocheleau
Another horrible performance
145 lb PP
13
1
You did got that (👌) much closer to not sucking. 😉
Theresa Rosenquist
Cancel
Tyler Shaw
7:21
19
0
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Yvonne Otero
16:00ish, 45# for 50-40-30, 85# for 20 & 10
PP ^45#
17
0
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Zach Campshure
13:30
Up to 100#pp
5
0
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