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Wednesday, November 21, 2018

Yajirobe

This Thursday we will not have any formal classes, which will allow our coaches to celebrate Thanksgiving with their families, but Kelly is generous enough to open the gym from 6:30-8:30am for Open Gym hours to work on extra credit and skills. 
We also encourage our athletes to either do the Festival Foods Turkey Trot or follow along with the home WOD we will be posting.

On Friday we have Clovis, one of the longest Hero WODs there is: 10 Mile Run and 150 Burpee Pullups. You can partition the work up as you wish, including with a partner (or 3). The schedule will be rolling from 7:15am and we close at Noon so show up whenever you’d like and get started! Plan for about 2 hours unless you’re partitioning with friends.

Dragon Ball Z is going to be in our future it appears
Chris Ness 5:45AM on Nov 21, 2018
1.) Every 2 minutes for 5 Rounds
5 Strict Press @ 60% 1RM
2.) For Time:
20m (Single) Kettlebell Shuttle Carry
60 Goblet Squats 53/35lb
40m Kettlebell Shuttle Carry
40 Goblet Squats
60m Kettlebell Shuttle Carry
20 Goblet Squats
*3.) 5 rounds, rest 1:1
10 Burpees
5 Muscle Ups
*4.) Every 3 Minutes for 5 Rounds
20 Cal Row as fast as possible
*5.) 7×3 Split Jerk Singles @ 70%

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Adam VanPay
115# strict press 6:06 rx
6
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Alyssa DeNoble
5:21?
55 SP
2
0
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Amanda Zeamer
3:47
Deadlifts instead of squats, 40# strict press, rowing done, box squats to 205 for 5. Happy one year knee surgery anniversary!
7
0
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Angie Guns
5:24 KB 26#
Strict press 55#
2
0
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Ashley Zimdars
6:58
Started at 40# and finished at #50
1
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Bill Hoisington
8:11
75#SP
4
0
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Bradley Boockmeier
Like 15 seconds behind Michelle, but I don't remember the time.
1 Rd @ 135#, 1 Rd @ 145#, 3 Rds @ 155#. Bench - 9x2 @ 275#, 51 @ 135#
7
0
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Chris Ness
4:48 RX SP 115 mu/burpees 16 something
4
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Christopher Adam
4:19(kb on the neck squats)
Strict@120. EC W LK
5
0
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Cody Stelmach
5 min? Not sure timer stopped on me
115# for 4 rds, 125# for final round
5
0
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Grace Adler
65# SP. 8:29
Band around knees for shuttles, 26#KB.
6
0
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Jake Plennes
5:02
105#
3
0
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Jim Koehler
7:20 at 35#
126# SP and 1:01-1:07 ROWS FOR 20 CALS
1
0
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Justin Peterson
4:40
8
0
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Kelsey Waack
6:58 RX
55# SP // Row (1:08-1:15 splits)
6
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Krystal Lowney
Cycling class at the Y
That kinda hurt.
8
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Laura VanderKelen
5:01 w/ lunges instead of squats
SP 55#; burpees/muscle ups (1 mu instead of 5); ghds/ski erg
8
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Lauren Kalil
4:56
Strict press 65#, rows (around 60sec/round), GHDS/strict dips, 100 hip extensions
9
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Liz LeCaptain
5:28 I think
70# strict press + 10x2 Bench Press at 105# + mobility
6
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Megan Vogel
4:54
80# SP. Row. 40-49 sec rounds. 3 ME HSPU.
5
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Michael Green
Yesterday's work out
235# pause squats 3:40
1
0
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Paula Soletski
47# strict press. 4:04 rx
7
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Pauly VanderKelen
5:22
135# strict press / Yesterday's wallball and deadlift workout complete in 4:08 with a 25# wallball / *3.) complete with UB MU quints / Time to travel to Prentice for Thanksgiving! Got some exercise moving beds, mattresses, box springs, dressers, chairs, and shelving units around upstairs to make room for all the guests lol
0
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Rachel Meyers
#55 strict press, 4:49 Rx
Burpee/mup
4
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Scott Adler
5:05 (35#)
70# sp
2
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Sylvia Christensen
5:00
4
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Theresa Rosenquist
5:08***
***Mod w/: #20 SA KB. SP: #17.5 SA DB + 150 AMSU. EC #4 x 4 @ 15 cals on Ass.Bike 🤢🤮
0
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Troy Foley
4:48
95#, :32-:34 per 20 cal row
6
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