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Monday, April 2, 2018

Window Tint

Couple things starting this week for you all:
1.) 21 Day Challenge begins today. No grains, dairy, sugar, alcohol with the exception of white rice on training days and bulletproof coffee with grassfed  butter. If it’s not on this list you can eat it but the goal is as close to paleo as possible. You have to train at CFGB in one form or fashion for 17 of the 21 days i.e. daily WOD, mobility, yoga, gymnastics, skill work. Also, you will need to journal all food intake and workouts on the forms you will be sent via email tonight. Sign up is under the Thursday WOD on the main whiteboard. Measurements around waist at navel, 2″ below navel and around widest part of rump needed. Cost 30 bucks. 
2.) Regional Training officially begins today and we will be having 3 days on 1 day off programming. The day off programming will still be a full day for the majority but if you are planning on training with our Qualifiers meaning you’re doing everything I highly advise you take every 4th day for recovery. If you happen to be training the same time as Tom Fameree, Chuck Brehm, Paula Soletski and Josie Johnson make sure to eyeball the heck out of them and tell them to pick up the damn bar:)
3.) We need volunteers for the State Championship Weightlifting meet the 14th and 15th. Click on the event link to sign up. We appreciate it. 
4.) Happy Monday

1.) 4 Back Squat every 2 minutes for 10 minutes @ approx 70%
2.) Window Tint
3 rounds 
Row 30 cal
15 Chest to Bar Pull-ups 
10 Overhead Squats 115/85lb
*3.) 5-5-5-5 Deadlift @ approx 70%, rest no more than 3 minutes between sets
*4.) Every 2 minutes for 10 minutes complete Snatch complex @ approx 70%
1 Snatch Pull to Low Hang (directly below knee)
1 Snatch Extension 
1 Snatch High Pull 
1 Snatch
*5.) EMOM for 5 minutes 
5 Ring Dips
3 Bar Muscle Up
*6.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement 

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Alyssa DeNoble
14:25
155 bs, dL ^ 175. Some ghds, back next and good stretching
1
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Angela Cervantes
105 BS then knee hurt went to 95# 15: 44
3
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Ashley Peterson
11:06
175 BS, 185 DL
15
1
Under 12 minutes, no problem! 😎
Kelsey Waack
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Barbi Gossen
200# squat, 14:50 RX (I no-ripped a lot of pull ups). Ring dips and bar muscle up with lots of bands. 75 ghd’s. 15 min bs at home
6
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Betsy Soletski
?? Scaled a couple moves
2
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Bill Binsfeld
15:07
1 Rd C2B-ish, 2 Rds PUs. 95# 275# BS
12
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Brett Kohout
13:??
Clock was blocked & I took my sweet time getting around to peeking at it. Sub FS for OHS. | BS @ 205#
8
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Brian Toole
12:45. 75#. Pull ups instead of C2B
185# BS
5
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Bruce Hoffort
17:14 @ 95#
[C2B x 1 rd, PU x 2 rds]. 195# BS (lite)
15
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Bryn Odberg
12:57 RX
#5 extra credit on no specific schedule; #3&6 extra credit
3
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Danielle Sherman
Idk 12-13 min?
Pistols for squat emom. 1-legged rowing. KN deadlift for OHS. Some core and dips after.
6
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Eric Hansen
15:10 100#
15
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Grace Adler
16:39
45#OHS. 115#BS.
1
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Hannah Fameree
15:14, 65# OHS, pull-ups
125# BS
7
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Jacob Minzlaff
5 sets of 4 BS @225lbs. Window tint completed 15:07
Did chest to bar box springs and empty bar for OHS to work on mobility
14
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Jamie Kemen
14:55 good 2 b back!
Scaled to 35# OHS, ring rows sore shoulder. EC: 180 DL 4x5
6
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Jason Nobles
1 round then migraine
BS at 255
9
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Jeff Stemper
10:43 RX
225 Back Squat
1
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Jennifer McFall
16:56 65lb ohs, c2b
155lb BS
5
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Jim Koehler
14:59. 95#
232# BS
11
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Kazoung Vue
17:48
175# BS, 35# OHS
4
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Kelsey Waack
16:18 banded c2b, 45#
BS 105#
13
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Krystal Lowney
20:07 Rx
BS @135#
17
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Laura VanderKelen
12:21 rx
BS @ 155#; DL @ 185#; snatch complex @ 95#
7
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Lauren Kalil
Time capped doing some C2B lolz...
BS 185#, EC stuff
8
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Liz LeCaptain
17:12 RX
155# BS
17
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Nate Hall
12:32
BS @ 295#
16
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Omar CruzRivera
13:09
BS @245
12
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Paula Soletski
Bs 125#, 14:14,sub db rows 15#,, ohs55#. Dl 155# 4x5..
15
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Pauly VanderKelen
8:42
C2B: 9-6 for every round / OHS: snatched the barbell & UB every round / *4.) snatch complex complete: 2 rounds @ 160#, 3 rounds @ 165# / *3.) complete @ 335#
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Rachel Meyers
Bs #130
14:51 c2b w. Green band, ohs #70
12
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Scott Adler
13:43 (75#)
165# bs
2
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Sylvia Christensen
13:25
180# BS. 215# DL. 3 rounds: 30 GHD, 30 HR, 90 sec plank, 10 strict T2B, ME L-hang
15
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Ted Kemen
13:00 @ 95# OHS
165# BS
13
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Theresa Rosenquist
16:24**
**OHS w/#15 trainer bar (shoulder, but Doc appt. today). BS: #105×5's (ROM & strength 📈) M|WOD therapy too.
10
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Timm Uhlmann
12:02
Scaled 135 bs for ohs and ring pulls for c2b. 185# BS for the first part. Ab extra credit from last week. Mobility rollers
4
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Tina Schmidt
4 sec slower than Laura VK 😊
BS @ 175#
2
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Tom Fameree
11:12 @ 95#
8
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Troy Foley
10:42
265#
12
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Tyler Shaw
10:57
15
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