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Thursday, December 28, 2017

Bow & Arrow

The word best is defined as excelling all others. I believe ones work ethic and commitment dictates whether you are truly the best or not and not necessarily the outcome. We cannot control if we get on a podium or lose 10 inches of fat off our bodies or if we get the promotion or not but we can control how hard we work in the attempt to reach our goals no matter what they may be. Everyone of you can be the best because of you and not because of the accolades that may come along the way and if we know we’ve done the best we can then we can rest our heads each night with a peaceful conscious. So if you want to be the best, you can be because of you and your efforts not because of some trophy that says 1st place. 
Have a great Thursday. 
Is this a Bergeron quote?
Nick Fonti 2:16AM on Dec 28, 2017
*Burgertron
Troy Foley 2:19AM on Dec 28, 2017
*Burgertrain
Justin Peterson 2:39AM on Dec 28, 2017
Yes. Everything I write and think is based off of what Ben Bergeron says and does. I'm writing a book called plagiarizing excellence. Honestly I've never heard him speak and don't follow him on Instagram. I did for a short period but he annoyed me but if people keep asking me if I got my inspiration from him I guess I now annoy myself. FML
Grant Soletski 4:21AM on Dec 28, 2017
1.) Bow & Arrow
14 minute cap
1-2-3-4-5-6-7-8-9-10
Bar Muscle Ups
10-9-8-7-6-5-4-3-2-1
Deficit Handstand Push-ups 2x45lb/1x45lb
note: 1 bmu/10 hspu, 2bmu/9 hspu, 3bmu/8 hspu,…….10 bmu/1 hspu
**if time allows complete no.2 in class**
*2.) 2 Back Squat @ approx 85% every 2 minutes for 6 rounds
*3.) 3-3-3-3-3 Push Press @ approx 80%, rest no more than 2 minutes in between sets
*4.) 3-3-3-3-3 Heaving Snatch Balance @ approx 55%, rest no more than 2 minutes between sets
note: feet are in receive position and do not move throughout movement
*5.) EMOM for 10 minutes complete Clean Complex from block @ Hang position @ approx 55%
3 Extension->2 High Pull->1 Clean & Jerk
*6.) 3 rounds
30 Russian Twists
2 minute plank hold
note: plank is meant to be unbroken but if broken accumulate 2 minutes in longest set durations as possible (suck it up though it’s only 2 minutes:)

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AJ Fameree
6/8 BMU
non-deficit HSPU
13
0
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Alyssa DeNoble
1/10 bmu
12
0
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Angel Anderson
2/7 BMU
Baby Bar @shoulder height for BMU, a mix of 1 abmat and 2 abmats between 45# plates (failed a few HSPU from 1 abmat πŸ˜‚πŸ˜‚)
5
0
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Antonia Shanle
3/5 bar mu
Not my best day but i learned a lot from Justin. BS@230 PP@125
12
0
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Ashley Bourgeois
8/8 bmu from low bar, hspu 1 ab mat & 10# plate
7
0
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Betsy Soletski
7/7 BMU (variety of bars) hspu 1 then 2 mats
BS 125# βœ…
14
0
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Bill Hoisington
Rnd 9 Ring Rows and hspu from box
275# BS 6x2
13
0
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Brett Kohout
7/7 BMU
1x45# plates for dHSPU
7
0
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Bruce Hoffort
8 full rounds
2 ab mats x 4 rounds, then 3 mats. MU from box at chin level.
13
0
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Bryn Odberg
7/9 BMU
No deficit. Extra credit #2
11
0
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Cassie Christianson
finished at the buzzer
sub 1 mat hspu and kbs 135# BS 5x6
9
0
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Chad Wusterbarth
1/10 MU. Disappointed I didn't finish but oh well.
BS 235#. Have not done a back squat PR in over a year Work up to 295. Snatch balance with Mike Green. Those need some workπŸ™„
11
0
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Chris Ness
5hspu 1 plate 6 bar mu squat 300 row 100 cal 5:40 bike 100 cal 6:12
8
0
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Danielle Sherman
4/4 HSPU
Banded MU. 45 plates with ab mat. Squat 215. PP 115. Snatch balance 75.
3
0
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Derek LaBonte
11:00
12
0
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Eric Hansen
3/3 pushups
Bar MUs from floor and hand release reg pushups
14
0
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Grant Soletski
Yuck
3
0
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Greg Goffard
5/5 BMU
7
0
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Jennifer McFall
5/5 mu. Used baby bar. 2 abd mat hspu
Week2 Day 2 su: 30 rest 60sec. 38 rest 60sec. 30 rest 60sec. 30 rest 60sec, 42
5
0
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Jim Koehler
cant remember 1 abmat and boc bmu
8
0
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Jordan Heider
First Bar MU in a wod!!
Lots of BMU attempts. HSPU with one mat.
13
1
All that work paid off, great job!
Brandi Binsfeld
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Justin Peterson
11:08 with a kamikaze attempt (and fail) to beat Derek 🀣
16
0
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Kelsey Waack
5/5 hspu w 10#&abmat, bmup
EC: bs 145#
9
0
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Krystal Lowney
Through 4 BMUs/7 HSPU
Rx-ish 45# plates w/ a mat between.
15
0
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Laura VanderKelen
2/6 bmu rx
175# back squats
4
0
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Lauren Kalil
I’m so smelly
Hmmm... I wonder how justin pulled this one offπŸ™„
13
3
That sneaky little man
Sylvia Christensen
Bahahaha πŸ˜‚πŸ˜‚πŸ˜‚
Angel Anderson
I still have no idea how he did this! Sneaky sneaky...
Lauren Kalil
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Liz LeCaptain
7/7 BMU low box for workout/no deficit // 185# BS
FIRST BAR MUSCLE UP!! βœ… Thank you Derek, Grant, and the rest of 6:15am for all of the support! WHOO HOO!!
19
7
Nice job Liz!!
Bruce Hoffort
😎
Brett Kohout
Congrats
Chad Wusterbarth
Thank you everyone!
Liz LeCaptain
So excited for you!!! The first of many to comeπŸ’ͺ🏻
Krystal Lowney
You made it look easy!!
Steve Kaster
Proud of you Liz! First of many.
Tom Fameree
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Michael Green
1/6 dhspu
305# bs
17
0
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Paula Soletski
Finish 7 bar mu. Bat mu clavicle level. Hspu 15 and 10 # plates. 145 #bs.
12
0
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Pauly VanderKelen
4/8 Bar MUs at 14 minute time cap
Lacrosse ball anterior and posterior shoulder mobility post WOD / 5x5 HBBS @ 285# / First round unbelted, but I started to lean forward too far during my ascent. Remaining 4 rounds were belted.
1
0
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Rachel Meyers
Present!
Bs#160
3
0
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Sam Carter
8/9 BMU
15
0
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Sylvia Christensen
4/6 HSPU
Strung together BMUs in 2s and 3s so tonight was definitely a personal success πŸ™ƒ
5
0
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Ted Kemen
4/6 BMU
17
0
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Theresa Rosenquist
Thru 5 of 7 M-MU**
** Scl'd w/: S-HSPU to #10+AM & low bar J-MU. Pre:10min bike & MWOD knee therapy.
0
0
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Tina Schmidt
Either done with my 9/9 BMU or finished 8 BMU with a bonus one; Crossfit math is hard.
13
1
My problem today was doing 21/15/9 of rowing then assault bike...but how did I end on the rower..when I started on the rower...πŸ€ͺ
Brandi Binsfeld
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Tom Fameree
6/8 bmu
Non deficit after first round
16
0
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Tom Schmidt
7/9 bmu
13
0
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Tyler Shaw
13:26
15
0
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Yvonne Otero
finished w 13 seconds left
push ups instead of HSPUs, baby bar MUs & PVC/band things..
14
0
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