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Friday, May 30, 2014

Games 140530

Open Gym is back and I'm pretty excited. Know and then tell the coach what it is you are going to do. Also, class times are still the class times. This is not a rolling schedule so we will warm up together and then move to our separate quarters to get our work completed. Basically don't show up at 4:55pm and get started wait until 5:15pm. Got it? Great.
Here is an example of what I plan to do:
1.) Clean & Jerk 15 reps
There is no time limit, but the weight cannot be rested on the ground. Resting at the hang,
Rack, or overhead is O.K. At the ground, the athlete must touch and go.
Load lifted is your score.
*3.) Cycle 3 times:10 Bulgarian Split Squat, rest 45 sec
10 Strict Split Press, rest 45 sec
10 Behind the neck Push-Press(snatch grip), rest 45 sec
*4.) 10 minute AMRAP 200m fingertip plate carries 45/35, recorded in 50m increments
June On Ramp starts next week. Calling all athletes: come train with gym preparing for The CrossFit Games. This is for all athletes, the ones that have conquered their sports to the athletes that are hidden inside that just have not been given the opportunity due to a lack of information. We will give you the information to be a successful athlete and then it's up to you to apply it. Contact Grant or Justin.
Watch out for the joy-stealers: gossip, criticism, complaining, faultfinding, and a negative, judgmental attitude.
Joyce Meyer

Games 140527:
1.) Clean & Jerk 15 reps
There is no time limit, but the weight cannot be rested on the ground. Resting at the hang,
rack, or overhead is O.K. At the ground, the athlete must touch and go.
Load lifted is your score.
2.) 6 x 6 Backsquat @ 70%, 2 min rest Complete the latest squat day. Games 140529:
*3.) 8 min AMRAP
5 UB Strict Pull-ups
5 UB Strict Deficit Handstand Push-ups 2/1 45lb plates with Abmat
5 Strict MU (If unable to complete strict use as little kip as possible. Must use false grip with full extension on bottom)
*4.) 4 x 400m Log Carry, rest 1:1 Complete 10 ring dips during rest preferably as soon as you put your log down.
 
Games 140528:
1.) With a 60 min. running clock
:00-:10 EMOM for 10 min. 7 Burpees/15 Squats
:10-:25 Quad Smash (partner or barbell) 3 minutes per leg with remainder of time spent on thoracic mobility
:25-:35 EMOM for 10 min. Run 100m/15 Double Unders
:35-:50 Adductor Smash (partner or kettlebell) 3 minutes per leg with remainder of time spent on Snow Angels
:50-1:00 10 min AMRAP
30 cal. Row or 400m Run
20 Toes to Bar
10 Muscle Ups
*2.) 3 rounds for time
50 Sledgehammer hits (alternating)
25 GHD Sit-ups
15 Chest to Bar Pull-ups
*3.) Cycle 3 times:
10 Bulgarian Split Squat, rest 45 sec
10 Strict Split Press, rest 45 sec
10 Behind the neck Push-Press(snatch grip), rest 45 sec
 
Games 140529:
1.) With a 44 minute running clock:
:00-:10-Every 2 minutes for 10 minutes 1 Hang Snatch, working up to heavy single preferably PR attempt by last lift. Record heaviest successful lift.
:10-:20-Run 1 mile (10 min to complete, if under 10 minutes rest the remainder) record time
:20-:30-Every 2 minutes for 10 minutes 1 Clean & Jerk, working up to heavy single preferably PR attempt by last lift. Record heaviest successful lift.
:30-:40-Run 1 mile (10 min to complete, if under 10 minutes rest the remainder) record time
:40-:44-4 minutes ME Bar Muscle-ups (Sub with rings or burpee pull-ups) record number of reps
*2.) Backsquat 7 x 5 @ 75%, 2 min
*3.) Tabata
Right arm DB snatches 70/55lb
Banded Ring Dips blue/red (as deep and fast as possible)
Left arm DB Snatches 70/55
Banded Ring Dips blue/red (as deep and fast as possible)
*4.) 10 minute AMRAP 200m fingertip plate carries 45/35, recorded in 50m increments
 
 

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Analicia Roberts
120# hang snatch fail
9:15 run160 clean PR! Failed jerk165 clean fail9:20ish run2 mu
20
0
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Andy Glawe
135 snatch, 8:22 mile, 200 c&j (210 fail), 8:27 mile, 15 bpu
No pr today but mile run felt better than usual
15
0
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Anna Schumacher
Tabata and plate carries
Plus a lot of time hanging out at the gym. I love this place :)
16
0
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Anne Hoffman
35# plate carry- 250 m./150# BS 7x5
10 min EMOM 50m run/15 DUs (really took 11 minutes when my DUs fell apart one round) next... massage.. ahhhhh
11
0
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Che Ater
I will be going to the driving range later...
... and going for a bike ride!!! GORGEOUS DAY!
18
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Eric Hansen
145# snatch (167# fail)/6:50/217 C&J PR/6:55/1 bar MU (3 fails) ~20 BPU
15
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Grace Adler
Tuesdays WOD
7
0
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Jeff B
Bunch of stuff...
4x400 meter run w/ logBulgarian Split Squat/ Split Strict Press/ Snatch grip Press45 lb plate carries- 400 meters Weighted push ups/ pull ups
12
0
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Jeremy Dashnier
Thursdays WOD
135 Hang Snatch (145 F), 7:55 Mile, 185 Clean & Jerk, (205 F) 7:55 Mile, 11 Ring Muscle Ups.
14
0
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Lindsey Koehler
Wednesdays WOD (while wearing Annas socks)
aka what looked like a lot of kettlebell humping.
11
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Matthew Luepke
Played with my puppy
Oh and did my final assessment at Xperience today, down to 20.89% body fat, when I started CrossFit I was over 27%! body fat, Tape measurements all heading in the right direction too!
6
1
Get after it tomorrow! Have fun & ROCK it!!
Theresa Rosenquist
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Michelle Johnson
7x5 BS @ 140#
Plus 3rds Bulgarian squats, PP, PJ and 3 rds sledgehammer hits, GHD SU, PU
16
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RaLinda Lamberies
Rest day
Which somehow is more difficult than a WOD ;)
6
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Rebecca Smith
Lil this, Lil that
7X5 145# HBBS, The Bulgarian EC from earlier in the week, The sledge, SU, C2B PU EC.
17
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Rosa Francour
Did the Jon powers birthday WOD!
6
3
Curious - very curious.
Theresa Rosenquist
It was:5 medball pu's30 cal row9 deadlifts 2 HSPU 5/30/92=jons bday :)
Rosa Francour
Oh and it was a 22 min amrap for his 22 years of age! very creative
Rosa Francour
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Ryan Froelich
140 Hang Snatch (145 fail) 180 CJ (PR) (185 fail)
30 Burpee pull-ups; 8:00/7:10 miles
13
0
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Ryne Koehler
175#(PR)/7:45(PR)/235#(PR)/8:45/ 17 ring MU
250# 7x5 squatsClean 5# PR Jerk 10# PR
11
0
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Scott Adler
Jons Bday wod
Happy birthday
6
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Shannon Wescott
3rds Bulgarian squats, PP, PJ and 3 rds sledgehammer hits, GHD SU, PU
11
1
Did you put holes in the tires again?
Lindsey Koehler
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Steve Kaster
~ 18:30 3 x 50 sledgehammer, 25 GHD situps, 15 mod PU
3 x 10 Split press and push press, @ 135#, 115# and 95#
12
0
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Theresa Rosenquist
The coveted Rest Day!
19
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