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Thursday, August 23, 2018

Little Piggy

I do enjoy when I get to see random acts of fire within the doors of CFGB. Way back in the day there were a few here and there of fire in the eye athletes and then over the years I’ve gotten the honor to coach many more of you with that fire burning inside pushing you to push just a little harder. I must admit though when I see a fire freshly lit in the eyes of a member that formerly kept that fire at bay, I get tingles when that change in their eyes from dosile to determined takes place.  CrossFit never ceases to amaze me highlighting the athletic and mental potential that lies within us all.  Nice job people. 
Yo Thursday!
Is Little 🐷 one round?
Laura VanderKelen 1:15AM on Aug 23, 2018
9min AMRAP
Jennifer McFall 1:33AM on Aug 23, 2018
Note that its not a smiley piggy.😄(☠️)
Theresa Rosenquist 12:54PM on Aug 23, 2018
1.) 10 min EMOM 
3 Push Press @ 10RM weight 
Then drop approx 10% and do one Max Effort(ME) set 
*2.-4.) Repeat for Back Squat/Bench Press/Military Press
Note: Complete 30 reps of each however you wish meaning you do not need to do an EMOM
1.) Litte ? 
9 minute AMRAP 
9/7 cal Assault Bike 
12 Wallballs 20/16lb
15 Hand Release Push-ups 
Then 
5 minutes to establish 1RM Deadlift
*2.) SPUCASP
5-4-3-2-1-1-2-3-4-5
Wide Grip Pull-up 
Narrow Grip Pull-up
Strict Chin Up
20m Sled Push 2×45/1×45
Note: The Sled Push is in 20m increments meaning that after the 5 chin ups you do 5, 20m Sled pushes and so on. 
*3.) 5 rounds 
135/95lb, 155/105lb, 185/135lb, 225/145lb & 245/155lb
Clean
40’ Front Rack Walk
Jerk
Note: Clean is however you wish. 
*4.) 50 Toes to Bar for time
*5.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement 

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Alyssa DeNoble
105 pp Emom. 11@95
4+3 wb?? ^235# DL
1
0
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Ashley Peterson
115# PP (12 reps) 4+2 push ups
300# DL, pull up EC
1
1
The queen!
Jim Koehler
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Bill Binsfeld
175# PP, 15 @ 155#. 4 Rds. 455# DL
8
0
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Bradley Boockmeier
215# PP. 11 reps at 195#. 4 rounds, 3 push ups in round 5.
7
0
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Brett Kohout
4 + 1 Cal | 410# DL (5# pr)
145# PP, 13 @ 135#
2
0
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Cassie Christianson
Not sure on rds... rough day of 👦🏼💩 and 😭 👶
Up to 255# DL 105# PP and 90# PP for 21
1
0
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Christopher Adam
185#, 10@155#; 4+13pushups; 435DL
20min amrap OH DB squat @50 5 strict Deficit HSPU(Nope) 5BJ 36 Run 400m
7
0
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Chuck Brehm
205PP, 15 @ 185, 5 Rounds, 100# less than Vellner
18
1
Damn it!!!! 4 cals behind! At least I kept you in range!
Nate Hall
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Cody Stelmach
5rds + 9cals and 1/2 wall ball w/455# DL
125# for 22 reps on PP
7
0
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Dusty Neubauer
4 + 10 cals 385# DL
145 PP 12 reps at 135
10
0
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Grace Adler
3 + 10 WB
14#WB, 75# PP EMOM, 31 PP @65#. 225# DL.
6
0
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Hannah Fameree
85# PP, 75# 14 reps. 4 + 3 cal PU from knees. 195# DL
No PR but still fun!
12
0
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Jake Plennes
5 rounds. 365# (395f)
PP:155 - 16@140#
1
0
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Jason Haw
3.67 rounds, PUs from the knees. 75# PP, 16 Max Effort. 225# deadlift, on my way to a PR, but mis-judged time.
0
0
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Jason Nobles
135 PP then 7 @ 120
3 + 24 with 14 cal row 355 DL
5
0
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Jennifer McFall
APFT this morning. 6x 100m sprint: 0:27, 0:24, 0:26, 0:25, 0:24, 0:23
100lb pp, max effort 90lbx 7
6
0
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Jim Koehler
3 + 10 WB....325# DL
10 rds PP at 175#. 14 max effort at 155#
6
0
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Justin Peterson
5+5 Cals/435lb DL 5lb PR!
195lb PP, 15@175lb
13
0
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Kelsey Waack
80# pp, 16@75#
4rds - 14# wb, preggo pu / 14 dL @ 105#
6
0
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Krystal Lowney
Emom 85#—13 reps 77#
3 + 2 PUs. DL @205–failed 215# twice. PR is 210☹️
9
0
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Laura VanderKelen
Carrie On: 14:21 rx; Little Piggy: 4 + 4 wall balls rx
PP@110# & 11@100#; 255# deadlift PR
2
1
Great work Honey!!!
Pauly VanderKelen
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Lauren Kalil
3 plus 3 wallballs, 285# DL (8# PR)
Push press 115#, 11 ME 105#, 17 strict wide grip pull-ups, 50 T2B, team WOD with friends
11
0
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Liz LeCaptain
4 + 7 cals / 90# EMOM & 85# for 16
275# DL • 5# PR 👊🏼
6
0
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Mary Stueber
3 rds, maybe. I need to learn how to count again.
75# PP. 20 at 65#. 215# DL.
8
1
Hi Mary!!! Are you crossfitting again?!
Krystal Lowney
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Megan Vogel
3rds + 8PU **
MB clean. Slow and control PU (shoulder issues still looming...) 255# DL - feared a heavy pull. Not my best day @ gym. 😔180# BS for PP. 16 reps on max out @ 160#.
2
0
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Michael Heim
185# PP. 12 reps at 155#
4 + 2 WB 405# DL
7
0
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Nate Hall
4 + 5 cals (started at wb’s) then 405# DL
3 x 10 @ 165# / ME @ 145# x 10
16
0
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Paula Soletski
77# push press, 70# 8 reps. 3 rds plus 3 wallballs. 12# wallballl, knee pushup. 215#dl.
12
0
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Pauly VanderKelen
5:15 class: Carrie On - 15:41 PR! / 6:15 class Little Piggy - 5 rounds + 5 cals / 457# DL = 2# PR!
EMOM10: 6 rounds @ 190# and 4 rounds @ 195# / ME 12 reps @ 175# / 42 Assault cals + 21 bar MUs from yesterday complete in 7:05 / 2:23 for Assault bike, 7x3 Bar MUs
0
0
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RaLinda Lamberies
80 PP/19@72/3+4 wb RX/215 dl
Not a PR but still happy with it
9
0
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Ryan Froelich
115-135 PP (104x12)
3+8 WB/^285 DL
11
0
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Scott Adler
3+12 push-ups (14#)
75# sp, 165#x3 dl
5
0
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Shannon VanPay
95# PP, 15@85#
4 rnds+ 4 cals 16# WB 265#DL 285# DL after the timer went off
8
1
dang shannon!!
Hannah Fameree
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Theresa Rosenquist
3R + 12 WB**
👵**#10 WB & BK-PU -> #245 DL (slowly going back up); knee therapy; 3×15{R-HYP/GHSU & played w/ cannonball pullups.
2
0
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Timm Uhlmann
4 rounds + 7 WB. 10# Deadlift PR to 335!
115 PP. 50 T2B (1:56 2 sec PR). 25 foot handstand walk PR
1
0
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Tom Fameree
155# pp 12 @ 135#
3 rds + 9 pu, 305# dL (pr)
6
0
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Troy Foley
4 + 6 WB, 375#
160# PP, 17 @ 145#
8
0
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Yvonne Otero
30# PP, 25# 15 reps. 2 Rds + 3 pus, 6#WB, 195#DL
9
0
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