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Thursday, June 4, 2020

Cell Phone

On Ramp is up and running once again! If you are interested in getting started in July come on in, send us an email or give us a call to get signed up. Once you get signed up, you will have full access to the gym until your On Ramp class begins. This new option allows for new members to get used to the gym and meet the CFGB crew prior to your official first day. Community Workout is back again this Saturday at 8:15am. The doors are open and we are ready to fit you up!

1.) Every 1:30 for 5 rounds 3 clean ext/high pull @ 80%
note: it’s really not so much of a high pull but more when that bar is floating after the extension, just give that bar a tug trying to connect those elbows behind your back
2.) Cell Phone
3 rounds
15/12 cal Row
5 Muscle Ups
1 Clean & Jerk 225/155lb
*3.) 10 minute EMOM
Odd: 10m Sled Push 45/25lb
Even: 1 Legless Rope Climb
Note: do no ever risk death to complete a legless rope climb in training, ok? Sled push weight is meant to be on the rubber mats and it’s not meant to be fast but extremely difficult so put that plate on and figure out how to move it over rubber.
*4.) 3-2-1-1-1 Snatch Balance, work up to a heavy single
*5.) 12 minute AMRAP
10 weighted Hip Extensions
3 Wide Grip Pull-ups
10 Reverse Hyper
3 Wide Grip Pull-ups
10 Back Extension
3 Wide Grip Pull-ups

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Barbi Gossen
135 clean pulls
Ok, so I thought it was 5 rounds and did 4 before or around the time cap. Math is hard. I probably had like 200#’s on the bar, but who knows. Art school didn’t teach me to count.
2
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Christopher Adam
Low 6? 6:15? Muscle up pains
21-18-15-12-9-6 Cal row Pull up Box jump
5
0
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Cody Stelmach
No idea on time - muscle ups unbroken for all 15, CJ - 215, 215 and 225 (tried like 6.9 times to get it)
5
0
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Grace Adler
10:16
105#CJ, low ring transition work with dip out. 105# extension work.
5
0
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Grant Soletski
The only thing that was Rx was the row.
2
0
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Greg Goffard
9:10
MU's off box, 155# C&J. 165# high pulls
4
0
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Ian Wilson
Time ? Good practice on ring muscle ups and C&J
8
0
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Jennifer McFall
4 rounds of: 10 strict press 35lb, 20 pistols to box, 30 SU
1
0
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Kenzie Christy
7:16 transitions and jerk PR @ 155!!
Clean pulls @ 140# snatch balance up to 95# sled + 25# and rope climbs from ground to standing 3 rounds of amrap
4
0
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Krystal Lowney
11:17 105#
Strict PU/dip mods and joined the 7:15 crew.
7
0
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Laura Bosacki
10:45 65# C&J 10 banded strict pull ups 10 banded dips
4
0
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Laura VanderKelen
11:20 - got the muscle ups!
125 C&J; 145# clean pulls
2
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Linda Allie
11:03 55# for clean pulls and 55#for clean and push press(didn’t do the jerk)banded pull-ups and banded dips 10 of each instead of muscle ups
2
0
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Miguel Green-Prokopovitz
9:47
Ring rows and push ups
5
0
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Pauly VanderKelen
Rest Day
Programming for Engineers: Class 11 / Completed "Cell Phone" on 6-5-20 in 9:53.
0
0
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Ryne Koehler
9:02; slower time but did a few muscleUps
4
0
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Sam Goldsmith
11:30
185 highpulls 715 fun with Kelly and Mike and Krystal and Minimike
6
0
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Shannon VanPay
13:??? Not sure about time
5 strict pull ups 10 banded dips 135# cj
6
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Sylvia C
4.25 miles
Further AND faster than preceding days!! ( 9:32; 8:29; 8:13 avg. paces). So many hills ⛰⛰
2
0
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Theresa Rosenquist
¡Rest Day!
5
0
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Tina Schmidt
Something and 57 seconds.
2
0
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Tom Fameree
11:03 @ 205#
8
0
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Troy Foley
8 rds
AMRAP20: 15 cal row; 10 ring rows; 10 ring push-ups; 5 C&J (95#)
5
0
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