Monday, May 7, 2018
CFGB #1
Well the weather was warmer at Ft. McCoy this weekend and I didn’t almost die from hypothermia I did still leave a piece of my soul in those horrible horrible woods:) Anyways, great weekend on my end and I hope you all had an equally great weekend. I want to congratulate Amanda, Brandi, and Krystal in their Granite Games competition placing I believe 5th. That Granite Games comp is pretty legit and very little time commitment on a random Saturday. If you’re interested in hearing about the competition ask one of the girls after of course you tell them well done!
I’ll tell you about the name of the workout in class today and if I don’t see you just ask me the next time you do.
Have a great Monday
I’ll tell you about the name of the workout in class today and if I don’t see you just ask me the next time you do.
Have a great Monday
Bar and ring muscle ups! Yesssssss
1.) CFGB # 1
7 minute AMRAP
6 cal Assault Bike
5 Pull-ups
4 Toes to Bar
3 Chest to Bar Pullups
2 Bar Muscle Ups
1 Muscle Up
2.) Strict Press reps of 5-5-3-3-1-1, every 90 seconds for 6 rounds
note: start between 60-70%
*3.) 500m Sled Push 3×45/2×45
or
1000m Partner Sled Push
or
1500 3 person Sled Push
note: use the door to door in 100m increments
*4.) for time:
20 – 30 second Partner Handstand Holds
note: Partner makes sure that your heels remain above your line and if you don’t have a line or even know what that means ask us and we’ll get you one of your own lines drawn on the wall . Each person must accumulate 30 total seconds before switching
*5.) 10 minute EMOM
odd: 10 Strict Ring Dips
even: 20 Banded Ring Dips
note: The banded Ring Dips should be done within 30-40 seconds
*6.) 3 rounds
15 Reverse Hyper
1 minutes Superman Hold
7 minute AMRAP
6 cal Assault Bike
5 Pull-ups
4 Toes to Bar
3 Chest to Bar Pullups
2 Bar Muscle Ups
1 Muscle Up
2.) Strict Press reps of 5-5-3-3-1-1, every 90 seconds for 6 rounds
note: start between 60-70%
*3.) 500m Sled Push 3×45/2×45
or
1000m Partner Sled Push
or
1500 3 person Sled Push
note: use the door to door in 100m increments
*4.) for time:
20 – 30 second Partner Handstand Holds
note: Partner makes sure that your heels remain above your line and if you don’t have a line or even know what that means ask us and we’ll get you one of your own lines drawn on the wall . Each person must accumulate 30 total seconds before switching
*5.) 10 minute EMOM
odd: 10 Strict Ring Dips
even: 20 Banded Ring Dips
note: The banded Ring Dips should be done within 30-40 seconds
*6.) 3 rounds
15 Reverse Hyper
1 minutes Superman Hold
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Alyssa DeNoble
I was there. Big fat 0 for rmu today...
^85# sp. I died in the parking lot during the 500m sled push.
15
0
Amanda Zeamer
Shy of three rounds just needed the rmup
Baby bar muscle ups, ring muscle up progressions, chest to bar where not there today so pull ups, strict press 40-70 no pr
10
0
Betsy Soletski
3 rounds no mu or C2B
Not impressed with that workout performance but I did get 90# SP which is a 10# PR 👍
2
0
Bruce Hoffort
3 rds + 1 cal
*Bar MU (half bar @ forehead), MU (floor). 155# Strict press.
15
0
Danielle Sherman
3 + 1 C2B
Lots of standing around avoiding kicking someone (that would be mean!) Skirg instead of bike. SP - failed 120#. 100 GHD for fun
8
0
Jamie Kemen
2+1 cal, 82# SP
Banded BMU, MUP. (Maybe a strict press PR cannot remember it's been too long)
13
0
Lauren Kalil
2 slow lovely rounds
Strict press 107, 2# PR, all the extra credit, barbell work and springs
15
0
Megan Vogel
2 + 6 Cals **
Bands for BMU - struggle 🚌. 115# SP. EC #4 & #6. PPP BMU training + mobility.
17
2
Don’t hate on the 3 weeks out of the year that my alarm doesn’t HAVE to go off. My whoop recovery has been off the charts :)
You might not be in my league anymore, what with all of this sleeping in and whatnot
Pauly VanderKelen
5 rounds + 3 cals
Strict press: 5@115, 5@135, 3@145, 1@150, 1@155, failed 160# multiple time / 5x5 HBBS @ 295# belted / Banded hip distraction mobility
1
0
Steve Kaster
230 # SP PR
16
5
Beast mode.
Stud!
Wow! Great work Steve!
That’s insane. Wow
You strict press more than I can backsquat 😂💪🏽
Sylvia Christensen
2 + 5 cals, 100# SP
Ring MUS rather sketchy this fine morning. 4 rounds: 250 meter row, 30 DUS, 10 DB thrusters (35#) 13:01 (literally had 20 min. to go to the gym😂)
20
0
Theresa Rosenquist
2R + 2 J-BMU**
**SO many mods!: 5 Cals/3 SO close C2B/2 J-BMU (w/o press up)/low rings MMU (w/o press up). DB BOR @#40/45/50/55/60/65 ( R&L v. SP). Yoga this am.
11
0
Timm Uhlmann
75 PP. Kept it light but I'm getting there. 3.5 rounds
Wrist is mostly back in action. Scaled MU and BMUs. Did some handstand walks, push ups, and other stuff with the morning crew. Front rack is still a struggle. Parts of EC 3 and4. EC 5 and 6. Bike 12 miles. Disc golf. Gotta make up for my slacking off last week and weekend
10
0