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Thursday, June 8, 2017

Jarred Head

The 21 Day Challenge. 
What is it? 
It is a competition amongst members of this gym on who can eat the cleanest, attend CFGB the required times, journal the best and whoever bribes the judges the best to decide who the grand poobah of the monthly challenge. 
What do I win? 
Money. Everyone throws in $30, I keep 10 and the rest is given back to the top 3 winners. First prize has been averaging 200 doll hairs. 
What’s the rules?
100% Paleo 
What is 100% Paleo?
All plants all animals nothing processed. No alcohol, no processed sugar, processed grains. White rice allowed only on training days. 
More rules:
Must be in attendance at CFGB a minimum of 17 of the 21 days. Any class including spending an hour doing mobility are allowed. Exceptions will be made for persons unable to make it to CFGB because of life. 
Must journal everything you put in that mouth of yours as well as your workouts. 

These challenges build habit and the results are always pretty significant in relatively short time, mental and physical. Create good habit with short time commitment and you are one step closer to eating clean not because you want to win a contest but because you love how you feel and look. Sign up sheet will be on the desk in the morning. Write 21 day challenge on an envelope and put in the money bin by the Kill Cliff. Write all questions on the message board. Begins Monday. 
Have a great Thursday. 

1.) Every two minutes for 10 minutes 10 Strict Press, add load each round. 
Note: this is going to require you to use your noggins on the first 2 sets as in be conservative but don’t be a ? Start around 40-50% 1RM
2.) Jarred Head
10 Deadlifts 315/255lb
20 Push-ups 
8 Deadlifts
20 Push-ups 
6 Deadlifts
20 Push-ups 
4 Deadlifts 
20 Push-ups 
2 Deadlift 
20 Push-ups 
*3.) 3 Person Teams:
5000m Row for time. 
Note: transition as often as you want. 
*4.) 10 minutes ME Rope No Ground Climbs 
Note: i couldn’t think of a better name than that. Anyways, as many rope climbs as possible without touching the ground. Stop approx 1 foot shy of the floor. Up down back up counts as one rep and every rep back up counts as 1 rep as well. 
*5.) CrossFit HQ WOD 170608
10 1-minute rounds of:
185-lb. thrusters, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps of chest-to-bar pull-ups
Rest 2 minutes between rounds.

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Amanda Zeamer
7:38 not rx
Thought the weight was 155# so that's what I did 🙄You win push ups you win
13
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Andy Glawe
13:12, 275#
95 sp broken up, push-ups killed me
10
0
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Antonia Shanle
8:44@205# DL
Row w/Kalil :) Rope climbs: hit 5, 5, 4 kinda wimpy
13
1
I ran at home. Oh I didn't? Did you see me not 🏃?
Chris Ness
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Ashley Engeldinger
7:30 RX
Shoulder Press- 45, 55, 60, 65, 70x10. First time doing shoulder work in a long time! Shoulder rehab exercises before class. 10 mile bike after.
17
0
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Ashley King
6:26 205# DL
SP ^65#
15
2
Thanks T ❤️
Ashley King
❤️🍀 🌊🏖️
Theresa Rosenquist
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Bill Hoisington
11:09 #225 DL
45-65 SP #tbt team 5k row 19:26
15
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Brett Kohout
8:05 @ 275#
SP ^85#, last two rds @ 95# w/o completing 10 at time
5
0
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Brian Toole
11:17 185#DL
Up to 95# SP
13
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Brittany Nohr
Rest day
Why are these so hard to take
6
2
You should come to 11:30 Rest Day is the workout. Regular day is Pre workout ec and post workout ec
Chris Ness
LOL CHRIS.
Antonia Shanle
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Cassie Christianson
8:15 225#
SP up to 85#
4
0
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Chris Ness
125x8 SP 8:55 RX #1130crew #noshirts #showtunes #ashleyslastdayagain
15
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Cindy Opichka
12:38
165 DL, up to 55# SP. Ring row, scrap pull ups, handstand holds x3 rds to appease the Shoulder Impingement Gods.
3
0
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Derek LaBonte
Rest Day
19
3
I might have to take you up on that Brett lol. Its really hard to rest
Derek LaBonte
You rest bro?
Michael Green
3:1 odds in favor of holding to that. Taking all bets
Brett Kohout
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Hannah Fameree
8:42 135#, most PU from knees
SP ^55#. stayed at 55 for last 3 rounds
6
0
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Hilary Krueger
9 something
I'm burnt, should have taken off.
13
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Jake Plennes
6:48
P: 65-75-95-105-115
0
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james macco
10:34
SP 65, 75, 85, 95, 105 EC of rope climbs.
4
0
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Jason Nobles
11:46 Rx
SP to 95, last set was 7/3. Rest UB
8
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Jennie Campshure
10:27 155#
PU on knees
4
0
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Jennifer McFall
11:55 at 155lb
SP 35-55lb
9
0
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Jim Koehler
8:37 at 225#
SP up to 135#
9
0
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Jordan Heider
10:54 becuz pushups
DL 225#, SP up to 75#
10
0
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Kate Mantz
7:06 (85#, PU on knees) went too light 🐈 🤷‍♀️
Strict press ^55# Some rope climbing
11
2
85 for strict press and 55 for DL?! 🙃
Hilary Krueger
Doh!! It's correct now. But still, DL too light.
Kate Mantz
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Kayla Duchateau
10:26
SP ^75#
13
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Lauren Kalil
9:21 175#
Up to 65# SP. EC partner row and rope climb, ran mile, some strict pull ups, GHDs and curls
14
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Liz LeCaptain
8:50 175# // 50# SP
7
0
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Marcie Kyllonen
8:32 bs 85# for dls
strict press 9/10 @ 70#
8
0
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Michael Green
7:45 RX
9/10 115# SP
14
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Michelle Johnson
9:45 Rx
SP up to 75#
17
0
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Nate Hall
6:27
SP - completed 145# missed 150# / 5k team row with Andy, Racheal, Jamie was present!!!!
14
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Omar CruzRivera
7:18
SP 125 x 8
6
0
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Paul Mantz
Went for a yog this AM.
16
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Paula Soletski
8:14 175#, knee pushups, 35-65 for 5 then 60 for 5 press.
1
0
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Pauly VanderKelen
5:49
UB DLs / Sets of 10 and 5 for push-ups / Strict press - 105,110,115,120 (8,2), 120 (8,2) / ME rope climbs without touching the ground = 7 beam touches which only took about 2:30 before my grip and forearms blew up / *3.) complete in 16:06 with Krueger and Fonti.
0
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Rachael Salata
7:57
SP ^75. Team 5K 16 fiddy something.
16
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RaLinda Lamberies
11:33
85#dl/rx pu SP 35-65
13
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Sam Carter
SP ^70
Forever! 14 RX
8
0
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Sam Scherwinski
6:51 RX
SP ^ 105#
14
1
🚀fast
Kate Mantz
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Shane Hanson
Press ^#135
5:36
11
0
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Sylvia Christensen
9:13, 15 min C&j emom @130
3 rounds ft: 20 DB thrusters, 20 burpees, 20 cal row. Let's just say everything feels super heavy 🙈
5
1
you are still bad ass!
Jim Koehler
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Ted Kemen
7:43 245# DL
SP up to 80#19:26 5000 meter row w Tom & Bill
17
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Theresa Rosenquist
11:55 @#195
SP: #40/45/50/55/57 (used bar v. DB 🤸
9
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Timm Uhlmann
75 SP 205 DL
Push ups sucked after the SP. Would do again, triceps need work.
0
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Tom Fameree
11:10, 235# DL
6
0
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Troy Foley
7:08 Rx
SP up to 105#
9
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Ty Krueger
Strict Press all UB - 95-115-135-145-155
6:45 - scaled with 165# Hang Power Clean instead of DL; 20min EMOM - Odd - 7 burpee box over; Even - 7 strict HSPU 16:06 5k row with Paulo and Nick
16
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Yvonne Otero
7:34, 110#DL, ring rows & situps
SP ^35#
13
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Zach Campshure
14:58
95#
6
0
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