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Monday, March 3, 2014

WOD 140303

So now that we are in competition mode for the next couple weeks it's time we talk the importance of supplementation and how you need them to make it through these next five weeks. This is a specific pre WOD supplement combo to be taken the evening before the Open WOD is to take place. Pay attention….

Protein Supplements:

First off as far as my bestie Donny Shankle is concerned if you want to get strong you must eat steak, period. I agree. Eat it and you too will be able to tear heads of some God blessed lions.

Carbohydrate Supplements:

A whole mess of Broccoli & A Sweet Potato.

Fat Supplement:

Avocado, yes a whole one.

&

One giant glass of water

If anyone wants to redo 14.1 one last time just let a coach know right away at the beginning of class.

On Ramp begins today, welcome to CrossFit Green Bay. We are glad to have you with us!
Happy Monday

1.) Snatch 5 x 3 @ Hang from blocks
2.) WOD
With a 20 minute running clock
Run 1 mile, record time
7 minutes to find 3 RM Clean, touch and go zero pause. Record load
ME Burpees to target 6 above highest reach, record burpees
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
4.) Back Squat 5 x 3 @ 80%
5.) 3 x ME Deficit Handstand Push-up, 2 45lb plate abmat dudes/1 45lb plate abmat chics
6.) Row 2K

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14.1 pt deux 269
One less the first time, this time i got the burnt lungs YAY
16
0
Jessica Broekman, Steve Broekman, Antonia Shanle, Krystal Lowney, Theresa Rosenquist, Kayla Duchateau, Scott Adler, Rosa Francour, Ashley Peterson, Che Ater, Charlie Spry, Brian Toole, Grace Adler, Michelle Johnson, Ted Kemen and Lindsey Koehler
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Alex Peterson
309 14.1 (+5 reps)
Something heavier please!265# HBBS205 3rm C&J
14
0
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Alyssa DeNoble
7:20row, 115#3 rm, 50 burpees
80# snatch
7
0
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Andy Glawe
14.1 redo
Not happy
16
0
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Ashley Peterson
8:15 mile, 175 3RM clean,60 burpees
Up to 125 snatches
15
0
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Ben Hansen
7:58 mile (-20 F) 205 3RM clean 58 burpees
19
0
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Brian Toole
6:00row, 155#, 44 burpees.
13
0
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Cellie Apineru
8:50 mile run/105#/?? burpees
75# snatch + 14.1 finally got a MF DU!!
14
0
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Charlie Spry
5:59 (row), 185 3rm (failed 3rd 195 rep), 57 burp (puddle)
135 snatches
19
0
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Ethan Ryan
7:40 Mile - Best in a long time
shoulder mobility w/ Ashley VB (Thanks!)
17
0
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Grace Adler
10:??mile; 115#cleans; 22 burpees
5
0
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Jamie Kemen
7:21-row; 115 clean 3RM
And some slow burpees...
15
0
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Jeremy Dashnier
251
14.1 (Again)
15
0
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Jessica Broekman
14.1 116 reps
16
0
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Jim Tschampl
7:36 Mile, 185# 3RM, 48 Burps
6
0
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Kayla Duchateau
I dont know....Grant beat me :/
125#c&j 135# fail. Forgot mile time, lost track of burpees.....
13
0
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Kelly Runge
14.1 - 129
Of the many things I miss when Im not here-burpees will NEVER make that list!
21
0
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Kimberly Nault
14.1: 266
+22 from Friday!
19
1
Nice job Kim!!!!!!! Awesome improvement!
Che Ater
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Krystal Lowney
7:52 mile (treadmill)
After strength and resistance class at the Y...dont judge;)
18
0
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Lindsey Koehler
14.1 redo
Worse score and even worse attitude. Sorry, all (especially Grant and Jake).
10
0
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Liz Goetz
8:00 mile
Got up to 1 x 105# clean (got 3x95)
1
0
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Lyndsey Ryan
8:35 mile run
55# snatch/ 85# 3RM clean (tried for 95#-failed on 3rd)/ forgot to count my burpees. Did 4:30 worth....
15
0
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Marcie Kyllonen
70# snatch/8:01 mile/95# 3RM clean/61 burpees
9
0
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Michelle Johnson
14.1 Redo 132 (+16)
Joined in for last 4:30 min of burpees (58)
19
0
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Pauly VanderKelen
5:45 1,600m Row; 225# 3RM Clean; 56 Burpees
Worked up to 165# for the snatch complex.
1
0
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Rebecca Smith
I was there
Me: Grant, how much should I row if I am not runningGrant: 3200M(12 minute time lapse)Grant: Becky, Why are you still rowingMe: because you said 3200Grant: I was kiddingMe: FU!therefore I have not clue what any of my numbers are b/c I was lost after that point. (good news, is that I did a lot of rowing)
8
0
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Rosa Francour
9:27 mile/80# clean/33 burps
35# snatch (form is improving!!!) Almost got a 85# clean but failed my 3rd one...next time :/
10
0
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Ryan Froelich
7:41 mile
115 Snatch/135 Cleans/57 burps
15
0
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Scott Adler
?? time mile run
75# snatches, 105# cleans, missed 3 at 125#, 67 burpees
8
0
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Shane Hanson
14.1 309
16
0
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Steve Broekman
14.1 part 3. 223
Third time not a charm!
14
1
good to see you.
Brian Toole
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Ted Kemen
7:42
85# snatch/155# clean/55 burpees
17
0
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Theresa Rosenquist
Laundry list see below:
1) 55/65/70/70/70 2) 2 mile bike ~ 8:30 (bike computer down, finished when 2k row/runners returned), 3) #120x3, #125x1 @ 15:33, 4) 49 burpees @ 20:00 (not to mention 50 burpees for w/up!), 5) 7 30/30, 6) #150 BS, 7) 10/10/10 DHSPU (lowering only) + GHD work: 25/10/10 (h. ext/b.ext/GHraise), 8) naptime!
15
1
beastmode
Brian Toole
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Tina Schmidt
7:25 mile (run....holy moley, its cold out!)
145# cleans and 65 burpees.
27
2
Ladylike pistols for EC
Laura Schmidt
It's GOT to be like a lady!
Tina Schmidt
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