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Wednesday, April 29, 2015

Weezing

You know we concentrate on trying to take the average person and teach them how to use their body so they can see that they are not average but actually well above it.  We do this every day at CFGB and good gyms around the world but what about the athletes that have excelled from a young age?  In our gym alone we have these members that have been given the God given talent to excel their whole lives and they are constantly ridden with aches and pains from their years of training.  Specifically their backs are just plain shot.  Years and years of coaches taking these gifted athletes and driving them into the ground without ever taking into consideration life after sports.  If you have a child that excels in his or her field pay close attention to their training programs.  Don’t just drop them off and go about your business, go into the weight room with them and observe their training.  Are they being taught to lift or are they just loading up barbells and lifting with reckless abandon? Teach them to move and give them the knowledge because after all their coaches are long gone they will be left with years of pain that is 100% preventable.
1.) 8 minute AMRAP
10  3 second pause on top Push-ups
10m Plank walk
10 Knees to feet 2 air squats
then
15 minutes to complete 5 rounds 2 Split Jerks 2 Front Squats get heavy
then
5 rounds, add load each round
Run 200m
5 Cleans
5 Push Jerk
5 Back Squat
5 Chest to Bar Pull-ups
2.) 7 minutes alternating every 30 seconds Hollow Rock/Superman
*3.) 3 Rounds
ME Strict HSPU->ME Kip HSPU
10 Rings to hips
ME Strict Pull-ups
2 MU’s->10 Ring Dips
*4.) 10 x 12 cal row, rest 30 sec.
*5.) 50 Wallballs 20/14 for time

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Almost threw out my shoulder during knees to feet #helmet
4
0
Tina Schmidt, Scott Adler, Michelle Johnson and Pauly VanderKelen
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Alyssa DeNoble
21:41. Forever. 85,95,100,105,115
Up to 125# sj& fs
9
0
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Amy Zynda
18:38 35-75#, banded C2B
2 rnds + 3 pushups for AMRAP, 65-85# SJ/FS, hollow holds/supermans
13
0
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Anna Schumacher
Split jerks and FS up to 200# / up to 155# other complex
6
0
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Anne Hoffman
22:42
Up to 70#Complex up to 85# sore wrists
13
0
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Bill Hoisington
21:26 #65
SJ/FS #115
13
0
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Brooke Allen
1rd+8pus, 105#sj fs, 14:33 4rds 90#
9
0
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Charlie Spry
22:? 115-135#
SJ/FS 135-185
14
0
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Eric Hansen
95#-150# complex
6
0
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Grace Adler
Done.
up to 120# sj/fs, 65#-100# complex.
13
0
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Grant Soletski
??,185,155 fail on 4th PJ @ 185
12
2
Nice job G. You were damn close on that last one.
Jordan Heider
Nice job G. You were damn close on that last one.
Jordan Heider
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Jamie Kemen
2+10 PU/55-85#complex/22:17 55-75#
14
0
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Jason Nobles
GBB work
Power snatch n OHS to 165Power clean n jerk to 185Front squats to 245Bulgarian split squats
8
0
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Jim Koehler
2 rds + 10 PU. 95-185 SJ/FS. 21:?? and 115 on wod
11
0
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Jordan Heider
done. #55 - 95# complex
did better with squats today. also felt solid doing Jerk and FS. Worked up to 95#.
10
0
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Krystal Lowney
CF Max Effort
5 rds--10 c2b (I did PU), 10 burpees, 10 FS. Then we had Bloody Marys.
13
4
I love bloodys.
Brooke Allen
I second that
Alyssa DeNoble
I second that
Alyssa DeNoble
I love bloodys.
Brooke Allen
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Marcie Kyllonen
2rds+1k2f/up to 100# sj&fs/up to 95# complex
7
0
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Mary Stueber
18:39 55#-85#
2+2 K2F, SJ/FS 65#-100#
12
0
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Michelle Johnson
18?? Up to 105# (only 1 PJ per rd, sub RR for C2B
Up to 160#x2 FS (no SJ)
13
0
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Pauly VanderKelen
Complex: 135,155,185,195,205#
SJ/FS: 135,185,205,225,245,255,265# / Gymnastics EC complete / 50 UB WB in 1:41
1
0
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RaLinda Lamberies
1+5 knees/sj fs to 125/ 65-90 complex
band C2B70 ubghd4 mi run
7
0
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Sal Bertuglia
2rds + 3 Push Ups; 155# jerk/FS, 115# on complex
12
0
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Scott Herber
18:?? 65# - 135# rx
SJ/FS 95#-185#
12
0
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Sylvia Christensen
2 rds + 5 PU // up to 135# jerk/FS (5lb front squat PR) // up to 95# complex
6
0
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Tina Schmidt
3 rds + 3 push-ups; up to 155# jerk/FS; 85#-135# complex
Most EC done. Still have to row....
14
0
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Ty Krueger
295# Jerk tripple
225# complex (missed the 5th push jerk at 245#); Row intervals done (all around above 2400 Cal/hr and 50 Wallballs in 1:41
1
0
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Yvonne Otero
Confidence class - 5 rds
12:00 amrap, 10 DUs/20 sit ups. Strung together my most every other DUs yet! Got 7.
13
0
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