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Thursday, February 19, 2015

Venomoth

Life will knock you down and it will hold you down as long as you let it.  Use your time at this gym to show yourself that no matter how rough it is you can get back up and keep moving toward the finish line.  Don’t let anything stand in your way because if you’ve learned anything from your time at CFGB it’s that you can overcome your fears and pull through even when the odds are stacked against you.  I’m proud to coach each and every one of you.
Oh yea, On Ramp begins March 2.  Would you like to be a part of CFGB?  If yes then sign up we will help you overcome all odds and show you how to squat too!

One who gains strength by overcoming obstacles possesses the only strength which can overcome adversity.
Albert Schweitzer
1.) 3 Rounds
3 Strict Shoulder Press -> 10 Overhead Squats
10 Strict Toes to Bar
2.) In 15 minutes
10 UB Double Unders
100m Shuttle Run (10m)
20 UB Double Unders
100m Shuttle Run (10m)
30 UB Double Unders
100m Shuttle Run (10m)
40 UB Double Unders
100m Shuttle Run (10m)
50 UB Double Unders
100m Shuttle Run (10m)
ME Calorie Row
You have a few options with this WOD.  If you just do not have double unders you can change the reps to lets say 1DU first round 2 UB DU’s second 3 UB DU’s third and so on to 5.  If you’re so so at them do unbroken 5, 10, 15, 20 & 25 and if double unders are just not happening do single unbroken but multiply each set by 2.
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
4.) 5 x 2 Clean 1 Jerk @ Low Hang from blocks (directly below knee)

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66 cal- 2nd rd 30du 50m Rx
Up to 70 sp/ohs
11
0
Theresa Rosenquist, Mary Stueber, Anne Hoffman, Steve Kaster, Lindsey Koehler, Marcie Kyllonen, Krystal Lowney, Nate Hall, Sal Bertuglia, Charlie Spry and Pauly VanderKelen
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Alex Peterson
Through 50 du on second set. 106 cals
11
0
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Analicia Roberts
66 cal row.
30 du on the way back up + 10 meters. Failed once and got 21 out of 30 on way back up75# spx2 and ohs Im not good at strict pressing
17
0
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Andy Glawe
DU & I r no longer speaking to each other
19
1
next time we're just going to go out for coffee instead.
Anne Hoffman
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Anne Hoffman
65# SP/OHS; got stuck on 20 UB DUs
that was dumb
19
2
Coffee & donuts over double unders any day
Andy Glawe
Coffee & donuts over double unders any day
Andy Glawe
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Ashley Peterson
5 m short of two full rds, 70 cals
95 strict press, OHS
15
0
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Cassie Christianson
40 cal row rx
3
0
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Charlie Spry
2cal rx. 140#OH
First time getting 50UB
20
7
You got more than 1 cal and you got 50 UB - great start to the day! Awesome!
Mary Stueber
Nice!!!
Michelle Johnson
Your 50UB double unders still doesn't wipe away my 3 second victory over you in the med ball bucket brigade. But nice work regardless
Sal Bertuglia
I'm glad to know you live close enough to me Sal that if my house catches fire we can likely put it out faster than the GBFD.
Scott Herber
Just don't have me dumping the buckets. Apparently I miss my target.
Charlie Spry
Just don't have me dumping the buckets. Apparently I miss my target.
Charlie Spry
I'm glad to know you live close enough to me Sal that if my house catches fire we can likely put it out faster than the GBFD.
Scott Herber
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David Konshak
67 Cal Row
Struggled on my 30 round but I did hit a PR on my DUs 54 I didnt stop at 50 since I never hit over 48
0
0
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Eric Hansen
90 cal 15/30 DU Rx
9
0
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Eric Szeto
95# OHP/OHS; 62 cal row
Best bicep pump to-date.3 attempts at DUs, then finished with SUs each round.
15
0
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Erin Buntin
81 cal row + 30 UBDU + 60/100m (2nd round)
up to 80#SP/OHS
17
0
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Grace Adler
1 full round RX, 66 cal, up to 80# SP/OHS
Jackson- 1 rnd + 30DU+20m RX, 74 cal, 55# SP/OHS.
12
0
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Grant Soletski
100 cal +10 du +50m
0
0
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Jamie Kemen
58 cal, + 20DU, 30/100M
first round 5/10/15/20/25, second standard RX. 55# one round SP/OHS 65# for two.
16
0
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Jordan Heider
86 cal row +2nd round DUs
smaller DU sets (5,5,10,10,15), struggled with OHS at 45# (shoulder mobility)
11
0
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Kimberly Nault
72 cal row + 2nd round of 10 DUs Rx
Up to 100# SP/OHS
16
0
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Krystal Lowney
63 cals
Worked on DU, during and after wod.
14
2
We should practice together!
Mary Stueber
We should practice together!
Mary Stueber
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Lindsey Koehler
58 cal + 10 DU and 80/100m
Got all sets of UB DU in the 3 attempts allowed. 55/65/75 strict press, sub 20 step-ups with barbell weight for OHS. I love 6:15 AM and wish I could go daily.
18
0
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Marcie Kyllonen
71 cals; 70/100m of 20dus (scaled)
up to 75# strict press/ohsThanks Justin!
13
0
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Mary Stueber
42 cal row, 5 DU each round
55, 65, 75# SP/OHS
19
0
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Michelle Johnson
Up to 30+ DUs UB; 61 cal row
3 attempts at 40 & 50, then broken. Up to 85# SP/OHS
18
0
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Nate Hall
98 cal row/ ^ 40 UB rest broken DU
15
0
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Ray Shanle
106 cals + 30 DU + 40m
11
0
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Sal Bertuglia
92 cal row w/ 5 mins left on clock
Mixed bag of DUs.
17
0
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Scott Herber
85 Cal Row + 2nd round 30 DU
First 40 and 50 UB DU. Found my lost rope, DUs like an angel today.
17
0
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Sylvia Christensen
69 cal row + 25 DU
1
0
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Theresa Rosenquist
65 Cal C2 + 30 DU + 100m
#67 SP/OHS, EC: 3×{SHSPU>Kip (1 AM), GHD: 15 HE/10 GHR, 25 SU, 10 MU BH
11
0
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