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Tuesday, September 5, 2017

Meat

Granite Games are coming up this weekend and we have a lot of teams headed up to St. Cloud, MN to compete against some of the best athletes in the world. I’ve seen all of you competitors putting your time in preparing for this coming weekend so I really am looking forward to seeing you all in action! 
On a side note make sure you are all doing your mobility. It’s really important to keep your injury rate low and it’s even more important if you have aspirations of becoming the grand CrossFit champion of the world or whatever you want to become a grand champion at. Continually take care of that body and watch the magic happen!
Have a great Monday Tuesday!
Thanks for the early morning yoga T!
Mary Stueber 10:41AM on Sep 5, 2017
I will try to be on time next week
Paul Mantz 11:38AM on Sep 5, 2017
1.) Complete 3 movements for 30 seconds for 15 total rounds with 15 sec. transition between tasks
Assault Bike
Hip Extension
Handstand Walk
note: go hard on the assault bike 
2.) Meat
Every 2 minutes for 20 minutes 25 Double Unders 1 Clean & Jerk, start at 50% 1RM then upon successful lift add load up to 20lb each round until time expires. Work up to PR attempt if you feelin it, if you fail a lift go back to the last weight and stay at that weight
*3.) for time: 
6 min cap
100m Front Rack Walk, 225/155lb
note: 30 second penalty everytime bar gets set down
*4.) 3 person team
60 Strict Handstand Push-ups (10 reps) 
60 Deadlift 255/175lb (20 reps) 
30 Deficit Handstand Push-ups (5 reps)
30 Deadlift 255/175 (10 reps)
note: the reps in the parenthesis are the amount of reps each athlete must do before the next athlete goes. transition transition transition
*5.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.

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Alli Nowak
65# to 125#
0
0
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Alyssa DeNoble
85-155#
9
0
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Amanda Zeamer
Mobilized
7
0
Cancel
Ashley Bourgeois
55-95# (5# pr)
Some du/some su
7
0
Cancel
Bill Binsfeld
135-245#
Failed jerk at 245 3x before getting it Rd 10
7
1
class champ contender too!
Jim Koehler
Cancel
Bill Hoisington
105-190# 4 rounds 25DU others partial
Did 195 after class.
6
0
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Brandi Binsfeld
55-100#
9
0
Cancel
Brett Kohout
95# - 215# clean, failed jerk
10# clean pr
7
0
Cancel
Bryn Odberg
65-115# clean (no jerk)
shoulder stopped me there
4
0
Cancel
Chris Ness
250 or 255, 275 fail
2
0
Cancel
Chuck Brehm
^315
8
0
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Grace Adler
65-130#
11
0
Cancel
james macco
115-175#
9
0
Cancel
Jamie Kemen
55-110
If I like this workout does that make me a "meat"head? ๐Ÿ‘๐Ÿผ
11
1
Yup! ๐Ÿ˜‚
Mary Stueber
Cancel
Jennifer McFall
55-140lb. 15lb pr
7
0
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Jim Koehler
115 - 215 #
Big handstand walk guy
9
1
Hmmm...must have missed all your handstand walks.
Brandi Binsfeld
Cancel
Kelsey Waack
85-125# (5# PR)
8
0
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Lauren Kalil
147# (2# PR) some 150 fails
Team extra credit, accessory work
10
0
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Liz LeCaptain
65-140# - 10# PR ๐Ÿ’ช๐Ÿผ
Strict MU work with Brett!
4
2
What you so humbly omit is that you nailed 5 or so of them today. Pretty amazing Liz!
Brett Kohout
Thank you Brett, I"m glad you pushed me to do them today. I don't want to jinx it!
Liz LeCaptain
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Mary Stueber
Yoga
6
0
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Omar CruzRivera
135-215
2
0
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Paul Mantz
Yoga with T just what I needed
7
0
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Paula Soletski
65-125#
8
0
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Pauly VanderKelen
Rest Day
Consistent pain in my lower-right abdomen had me thinking that I had appendicitis. Pain diminished the morning of 9/6/17 after a restful night's slumber.
0
0
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RaLinda Lamberies
Yoga
9
0
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Theresa Rosenquist
PCl #55-105
First Jerk over 95 in over a year! ๐Ÿคธ (Not pretty but done). ALL the DUs ๐Ÿคธ๐Ÿคธ EC: Yoga & Shoulder MOBility.
0
0
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Tina Schmidt
95-180# clean (5# PR after 2.5 years!)
failed jerk
11
3
๐Ÿ‘Š๐Ÿ’ฃ๐Ÿ‘Š
Theresa Rosenquist
Awesome!!
Mary Stueber
elite athlete
Jim Koehler
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