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Monday, February 13, 2017

Pull and Pounce

Here is the rundown from Tyler and Jordan on Green Bay Barbell lifters this weekend down down at the State Championships at Muskego Barbell. I am beyond proud of this program and the members of the Club. Between the programming and coaching from Tyler and Jordan I have never witnessed a more ego less attitude towards training the athletes. We all have one goal and that is to get that bar off the ground and over those heads in the most efficient way possible and to find two coaches that are not stuck in the trap of their way or the highway is refreshing. Growing from others is the key to success and putiing on blinders will eventually cause you to run in to a pole:) Congratulations Green Bay Barbell.  
  • Josie went 6 for 6 today breaking all three of her own state records finishing with a 40kg snatch and 55kg C&J!
  • Jared went 2/3 on his snatch finishing with 58kg and 2/3 on his C&J finishing with 79kg for a total of 137kg, a 6kg best. Come April Jared will be looking to add 3 more kilo’s to that total for a chance to compete at Nationals
  • Islie went 2/3 on her snatch finishing at 27kg and 2/3 on the C&J finishing at 39kg for a 2kg meet PR! 
  • RaLinda finishing out the day strong going 5/6 finishing with this 54kg C&J! 
  • Laurie Kay took bronze in the 90kg class and set a masters state record
  • Ashley Engeldinger took gold and is the 90kg State Champ
  • Anna took gold and is the state champ in the 63kg class also setting all three state records. She now holds all three state recorded in both the 58 and 63kg weight classes
  • Charlie took a bronze in the 105kg weight class and set a 4kg C&J PR
Green Bay Barbell presents the Wisconsin Spring Thaw Throwdown on April 22, 2107. If you have been kicking around the idea of doing a weightlifting meet what better way to do than on our home turf! Green Bay Barbell runs one hell of a meet, loud and proud of it! Click on the link for more info!
https://www.facebook.com/events/663581913821062/

Enjoy the ride at CrossFit Green Bay. Don’t rush it but don’t be afraid to step on the gas a little more when you become well versed in the handling of that vehicle, you.
Have a great Monday!

Thanks Grant. Anyone even slightly interested in competing, do it! 4/22 is plenty of time to prepare, and your first meet at home is a perfect way to start. Ask a coach or GBB member if you have questions. Mary is doing her first meet so you should too 😝
Charlie Spry 2:14AM on Feb 13, 2017
I'll wait until I'm 50. I'm gonna blow shit up when I'm 50.
Amy Zynda 2:49AM on Feb 13, 2017
Ummmm I'm reading along thinking yup, yup....then I get to the end 😳🙈😬!!
Mary Stueber 3:04AM on Feb 13, 2017
Thanks so much Grant! We are super excited to bring the action back home in April!
Ty Krueger 2:53AM on Feb 13, 2017
1.) Pull and Pounce
5 rounds
Run 400m
Row 500m
Pick one extra credit
*2.) 3 Back Squat every 30 seconds for 5 minutes 225/155lb
Note: do not rack the bar
*3.) EMOM for 20 minutes 1 Snatch @ 75%
*4.) 5 rounds
10 GHD Sit-ups
10 Burpees to 6” above reach target

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Amanda Zeamer
Between 26:57 and 27:04 not sure
Snatch emom at 65, bs at 125 then 115 and racked and took breaks. Every part of that was terrible....First: 21-15-9 mb clean and db push ups (14# ball all I have at home, and knee push ups) =4:24, 50 v ups, accessory work biceps and triceps, 25 weight sit ups, 50 body weight tricep dips
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0
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Amy Zynda
10# OHS PR!
I ran yesterday so skipped this WOD to squat. Got 115# solid. Thanks for the tips, Charlie and Grant!
7
0
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Andy Glawe
26:14 or 24:16?
18
1
I think 24.🤔
Theresa Rosenquist
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Angel Anderson
26:19
Airdyne/row GHD EC
5
0
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Antonia Shanle
23:20 Happy Sylvia's birthday day!
Lots of snatch speed work beforehand😍
16
2
Hahah yassss^
Sylvia Christensen
😎😎😎
Antonia Shanle
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Betsy Soletski
25:03 I despise 🏃
Burpees and sit ups
13
2
Lies before she started crossfit she was a runner.
Grant Soletski
True, I was a lot of things before Crossfit
Betsy Soletski
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Bill Hoisington
24:56
185 BS- Racked twice.
20
0
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Brittany Nohr
24:13
Snatch at 105 18/20 lifts successful. That actually was a lot of fun I guess Grant is right sometimes.
9
0
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Bryn Odberg
24:07
GHDs & Burpees
6
0
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Cassie Christianson
22:58
Snatches at 95#... Snatch funzies after and got 120# PR. Bar mu work, got 2 in a row finally! Good training day 😀
11
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Chad Wusterbarth
22.56
Knee is getting better. Ran the 1st 400 then airdyne. I'm sick of the airdyne would like to run. Back squat up to 4:00 minute mark. Knee said no and Grant was not happy with me. That would be a first. 😂
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You can't say I didn't offer you alternative s. 🤔
Theresa Rosenquist
Yes you did. Lol
Chad Wusterbarth
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Chris Ness
Walked the dog for 2 miles rest for four hours then ran the dog for 2 miles. Picked up two bags of dog poop for time. Trying to not be sick for more than one week in a row And to have the 🔥 lessen in my shoulder
5
0
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Christian Stueber
23:29
Snatches at 95 for 20!
9
0
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Chuck Brehm
20:22
Squats
23
0
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Craig King
19:27 175# BS 105# snatch emom
22
0
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Dana M Koziol
Marshfield.
9
0
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Derek LaBonte
20:53
0
0
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Eric Hansen
22:52
135# squats racked 1 time
17
0
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Erin Buntin
25:10
My run 🏃🏽 game needs some work. Woof. GHDs/Burpees
11
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Erin Schuh
26:46
Bs ec
10
0
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Ethan Ryan
27:02
185# BS - racked 2 times - squatted and clean'd at home gym all weekend so felt sore in leg dept.
15
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Grant Soletski
21:18
Extra credit was debating with jake Jim and bruss from Aurora about my Row. You can tell me all day that my finish is ugly but besides me losing mechanics when tired which is fixable by agressive coaching and an athlete that listens you still haven't given me a good reason it's bad besides you just don't like how it looks. I'm going to be honest I love to debate its good for your brain. Todd Bruss did help me with my pesky knee though. I'm going to check back with him in two weeks and if it's as good as I think it's goinna be I'll be sharing with you all🤗
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You can cheat that row ROM w/o compromising your spine but you'll NEVER be allowed to row in a boat w/ me. #NOTswimminginthe Fox!!
Theresa Rosenquist
PS - Thanks for FINALLY getting your knee checked out.
Theresa Rosenquist
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Greg Goffard
22:15
185# BS unbroken
1
0
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Holly Soletski
28:20 bike & row
BS 105#
8
0
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james macco
23:45. Running= good, rowing=good, running+rowing= black lung
Bs @ 185. Racked it like 5 times. Also snatched.
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Jamie Neubauer
24:18 - I did not enjoy any part of that 24 min
GHD/ burpees
19
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Jenna Hanson
Row and air dyne = 24 something
More air dyne and back squats before WOD
5
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Jennie Campshure
28:59 woof!
I'm not good at running 🐢🐢🐢
10
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Jennifer McFall
25:46
Situp/burpees done
15
0
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Justin Bauer
21:00
1
0
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Justin Peterson
19:56
The closest to death I've been in 3 years.
16
7
A hard earned sub 20 min time 🍰
Sylvia Christensen
Hey look it's the troll👆🏼
Grant Soletski
I kept my tower inside.
Justin Peterson
Did you roll a rower outside
Charlie Spry
Is that how Shane felt during the games being pulled by a rope? LOL
Hilary Krueger
Rower outside ha! Was Grant really only 1:22 behind you?
Chris Ness
I just want the truth about these times.
Chris Ness
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Karl Bonkoski
21:25
GHD/Burpees
18
0
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Kelsey Waack
25:52, pushing a stroller for 2 runs 😬
EC: ghds, burpees
5
0
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Laura VanderKelen
21:43
Snatch emom @ 90#; ghd/burpee done
10
1
💪🏼
Grant Soletski
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Lauren Kalil
26:03
Really pushed myself the last two rounds. Getting better at figuring out how to do that without dying lol
22
1
Not dying is 🔑
Paul Mantz
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Lyndsey Ryan
27:20 with my 🐶
165# bs (I did rack it)
16
0
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Marcie Kyllonen
25:36
ghd/burpee ec
15
0
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Marlene Hall
25:09 BS @ 85lbs
10
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Mary Stueber
Did a mix of things and some Barbell. Too much congestion for running in the cold.
180# FS 25# PR
16
1
Wow huge PR, congrats!!!
Antonia Shanle
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Michael Green
25:14
Good luck Grant!!
11
1
Did I say 21?😏
Grant Soletski
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Michael Hartmann
19:01
5x - 10 GHDs/10 Burpees
19
2
You are FAST
Sylvia Christensen
I was waiting for your name to show up today.
Ted Kemen
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Michelle Bonkoski
26:46
18
0
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Michelle Johnson
23:22
155# BS
24
0
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Nate Hall
21:21
Bs no hold
17
2
I spent 10 sec waiting on the rower to turn on the first round, but still no excuse. Should have moved faster like you said
Nate Hall
3 seconds
Grant Soletski
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Omar CruzRivera
20:55
BS @225 firts 2 min without racking; then racked every 30 sec
7
2
You Cruz'd through this WOD. Ha ha?
Sylvia Christensen
Only Wods I can outperform shanle, lol
Omar CruzRivera
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Paul Mantz
20:37. Snatch EMOM @145
Started to BS them I realized I'm lazy.
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Pauly VanderKelen
19:24
Everything felt good throughout, especially my breathing. My lung capacity is growing :) / *2.) Complete. It wasn't as bad as I thought it would be. Traps felt the worst from the barbell. Bar hangs and reverse hypers after to decompress the spine. Not enough time for the 20 minute EMOM so snatch triples - 95,115,135,155,165,175,185# attempted 195# but shoulders were too fatigued.
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Rachael Salata
No running today. BS at 155. Limited time so 10:00 emom 3 tng snatch 85-95. GHD/burpees
6
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RaLinda Lamberies
25:19
All the cardio Snatch EMOM
16
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Rebecca Smith
29:58
That was terrible.
19
2
^^^ I agree!! Welcome back!!😊
Theresa Rosenquist
You finished and did great!
Mary Stueber
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Ryan Froelich
22:14?
GHD/burp 6" EC
22
0
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Ryan Kyllonen
25:36
2
0
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Sam Adler
23:44
85# snatch emom
5
0
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Sam Scherwinski
23:13
GHD/Burpee
22
0
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sarah bowers
23 minutes. Squats
4
0
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Shannon VanPay
23.36
GHC/Burpees EC
21
1
Nice 👊🏼
Ashley King
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Sylvia Christensen
22:02 not gonna lie -- that felt good
115-120 snatch EMOM. Back squats done (racked bar a few times). GHDS and Burpees done
17
7
Happy Birthday. Is Rick Froming gonna join us for drinks? 😜
Angel Anderson
Rick says "give me a place and a time. Boom."
Sylvia Christensen
Happy Birthday Pal
Rick Froming
Happy Birthday Sylvia!
Jennie Campshure
Happy Bday
Omar CruzRivera
Thank you Dana and thank you ______.
Sylvia Christensen
Happy Birthday!🎂
Dana M Koziol
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Ted Kemen
20:57
BS EC 165-135
18
0
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Theresa Rosenquist
22:54**
**0.5 mi Airdyne v. run; GHSU/Burpees (minus the 6"OH jump); Bob's: 10 LP: #175/2215/235/245}×3; BP ×5: 65/85}×5; MR-MU: 35
10
0
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Tina Schmidt
Partner WOD with Tom and Ned...Ned ran all 10 quarters!
GHD/burpees
22
0
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Todd Rocheleau
19:58, 800m air dyne for run
11
0
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Tom Schmidt
24:29. 165 snatch EMOM
21
0
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Ty Krueger
20:08
Back squats after
21
0
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Yvonne Otero
25:00, bike & row
BS 65#, racked 3 times
17
0
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Zach Campshure
24:56
Ghd/burpees
5
0
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