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Wednesday, February 18, 2015

Venonat

I want to be really good at this CrossFit thing and through the years if I’ve learned anything it’s that if you are not disciplined it’s a long road.  Disciplined to eat well, take care of your body, move with precision, etc.  Discipline is a habit and habits are built off of one another.  Personally, I’m constantly working on trying to create new habits to better myself which in turns leads me to better my gym, my family and everything around me.  I just started working on a few new habits in the last couple weeks from making sure I do my GHD’s and Hollow rocks/Supermans every day and keeping off that pesky Facebook.  I don’t know about you but dang does Fb waste a ton of time and for some odd reason my moods were based off of what I saw on my feed, so I’m going to do my best to just stay off it and see if I can survive.  So far so good!  Back to the point, work on one good habit and see how it spills into more good habits and before you know it you’ve built discipline!

Discipline is the bridge between goals and accomplishment.
Jim Rohn
1.) Back Squat 5 x 3 @ 90%
2.) Row 30 cal
21-15-9
KBS 2/1.5 pood
Burpees
Row 30 cal
3.) 50 GHD Sit-ups
4.) Snatch 5 x 3 @ Low Hang from blocks
5.) 3 rounds, rest 90 sec.
ME Deficit Strict Handstand Push-up->ME Deficit Kipping Handstand Push-up
ME Bar Muscle-ups
6.) Row 2K

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Alex Peterson
6:00
295 & 305 squats 195 3rm snatch
13
0
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Analicia Roberts
10:28?38? Rx
11
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Anna Schumacher
9:47 rx
250# back squats
5
0
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Anne Hoffman
11:32 RX
At home + 5x5 BS 155# at xperience
16
0
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Aron Warner
9:04 Rx
255# BS
21
0
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Ben Hansen
6:46
275# bs
23
4
For the record, when you got off the first row at 30 cal, I was only at 15 cal. #rowerenvy
Erin Buntin
Yup and I was even lower than Erin. On that video you were on burpees and I was still rowing away!
Mary Stueber
Let's make everyday rowing day #tall #lanky
Ben Hansen
Ha! Let's not #shorty
Mary Stueber
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Cole Cravillion
11:27
At work with Shane! No rower so we ran stairs, 3 stories X 5 rounds!Back squat 5x3 at 345lbs
16
0
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Eric Hansen
8:20 53#
13
0
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Eric Johnson
9:36 RX
18
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Eric Szeto
10:44 RX.
BS 245# (2) 265# (3). Will be awhile before high bar catches up to low bar.
19
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Erin Buntin
10:07 RX
BS: 195# (3) 200# (2)
28
0
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Grace Adler
10:48 RX; 205# BS
+15 min of Fran cough. Sam - 145# BS, 9:27 (1 pood).
17
0
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Grant Soletski
7:23
0
0
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Johnna Spry
11:45 RX
105# BS
12
0
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Josh Rolfing
7:32 Rx
265 BS
20
0
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Justin Peterson
6:43
Back not feeling the bestest today.
20
0
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Kayla Duchateau
9:14
125bs. Tryin to get these legs back.
10
0
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Kimberly Nault
9:56 Rx
BS @185#(75%)
18
0
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Krystal Lowney
10:20
35# kb 140# BS
19
0
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Marcie Kyllonen
8:36 rx
130# hbbs
14
0
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Mary Stueber
10:41 1 pood
145# with good depth, GHD, DU practice, two strict pull ups
25
0
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Matthew Luepke
8:54 1.5 pood
No squats today, had to work on technique as my knees have been having issues
16
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Michelle Johnson
8:12 Rx
BS 175(2), 180(3)
25
0
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Mike Macco
BS 105# PR
Thanks to Justin for correcting form. Thanks to Ty for encouraging me through the WOD and for the 33 GHDs for my Birthday. Didnt catch my time cause I was dead.
3
0
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Mike Rusk
10:10 (1.5 pooder)
235# bs
18
0
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Nate Hall
8:?? RX
^345# HBBS last 2 sets/EC snatch work from hang blocks
23
0
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Pauly VanderKelen
6:20
HBBS 5x3 @ 325# / 50 GHDs at casual pace / Deficit HSPU, ring MU, and bar MU skill work.
2
0
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Ray Shanle
7:23
2 min improvement from last month295x3x5
9
0
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Sal Bertuglia
9:50rx
225# bs
23
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Steve Kaster
10:38 Rx
315 # BS
20
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Sylvia Christensen
10:42 Rx
2 min improvement!! :) GHD sit-ups, 5x3 snatch low hang from blocks up to 105#
7
0
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Ted Kemen
8:42 Rx
185 - 205# BS
9
0
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Tina Schmidt
Back squat 205#
No lifters like in the olden days, right Justin?
19
0
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Travis Mcfall
6:48 RX
225lb 3 sets 245lb 2 setsWorked on hinging at the hips!Did 10 reps 135lb front squats and cleans every two min for 20min
8
0
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Ty Krueger
6:38rx
Back Squat 5x3 - Got through 2 reps in the 3rd set @ 390# then needed to drop down to 365# for the last 2 sets. 50 GHDs (40UB)
22
3
BS 105# without hurting my back. PR. Thanks to Justin for correcting form. Thanks to Ty for encouraging me through the WOD and for the 33 GHDs for my Birthday. Didn't catch my time 'cause I was dead.
Mike Macco
Oops! Didn't mean to post that as a comment.
Mike Macco
Big skwaat!
Eric Szeto
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Tyler Beckett
11:41
BS 275 (2) 255 (3)
21
0
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