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Monday, June 22, 2020

Lockdown

If you don’t regularly practice great posture, injury is sure to be around the corner. If you don’t practice doing hard things you’ll have no basis of what is actually hard to what you just think is hard. Key word in both of those statements is practice and we specialize in the practice. We practice the body, the mind and the inner spirit every day we walk through these doors of CFGB and if you want, you can too. All you need to do is walk through the doors.
Have a great Monday

Awe, good times! πŸ’ͺ🏻
Christy Heiliger 9:55PM on Jun 21, 2020

1.) Back Squat – EMOM for 5 min. 2 reps @ 75%Β  Do not use rack during EMOM
2.) Lockdown
for time:
30-20-10
cal Assault Bike
Hang Clean Thruster 95/65lb
1.) Clean & Jerk – 2 x 1(2 1) @ 75% (of cln), 2 x 1 @ 80%, 2 x 1 @ 85%
2.) Clean Pull – 3 x 1 @ 95% (of cln), 3 x 1 @ 100%, 3 x 2 @ 105%
3.) 7 minutes alternating every 30 sec. Hollow Rock/Superman

 

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Cassie Christianson
10:46
185# BS racked twice
7
0
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Cody Stelmach
9:32 rx
255# BS, lasted two rounds and racked it
9
0
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Eric Hansen
11:45 45#
11
0
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Grace Adler
13:05
55# thruster. BS @135# (not 75%)-racked each round.
11
0
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Grant Soletski
12:10 hc&push press
Calf restrictions for a few days but feeling tons better.
2
0
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Greg Goffard
14:00 rx
235# BS, no rack
9
0
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Holly Snyder
13:36 55#
125# BS held until after third set
1
0
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Ian Wilson
9:45
Held 245# on my back for 5 min - Great morning
12
0
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Justin Bruehl
9:17
320 b.s... racked it every set...because im human
11
0
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Justin Peterson
8:07 ew
Back Squats @ 345lb. Could only hold the bar on my back for like 69 seconds before having to rack it.
11
1
That is my back squat max....yikes
Cody Stelmach
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Kenzie Christy
9:37 RX
BS @170, racked it 2x 5 sec jerk receives @125 6x1 clean pulls @190, 200, 210 5 RDS 10 hip ext, 10 GHD, 10 hip ext 4 rds 12/12 BW bulgarians 5 feet elevated ring rows
8
0
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Krystal Lowney
13:01 at home
Row cals/55#
12
0
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Laura Bosacki
15:06
Back squats 115# hang clean thrusters 25#
10
0
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Linda Allie
15:54. 95# back squats racked between 25# thrusters
9
0
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Mikayla Hanrahan
14:30ish 55#
120#back squats C&J up to 95#
8
0
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Pauly VanderKelen
Rest Day
Sore from the 7.31 mile run yesterday. Completed Module 3 in EDUC 206 / Squat EMOM complete on 6-25-20 @ 290# without racking the barbell / "Lockdown" complete on 7-1-20 in 10:28.
0
0
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Rachel Meyers
13:49 #55
#125 BS
1
0
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Ryne Koehler
14:06
7
0
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Sam Goldsmith
14:15
290 squat
9
0
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Shannon VanPay
11:09 rx
BS 155# (not 75%) reracked after round 2
12
0
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Sylvia C
5.4 miles
13 something. Blackout. 175x2, 185x3 rounds squats. Can’t math today.
11
0
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Theresa Rosenquist
Road trip day #2
0
0
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Tim Houge
11:34 75#
Squats at 255, you know I racked that shit each time πŸ˜‚
13
0
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Tom Fameree
11:39
235# BS, no rack
10
2
Ian Wilson
This is what came up when I searched "no rack"
Ian Wilson
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Trevor Snyder
13:35 75#
205# BS racked
7
0
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