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Wednesday, March 23, 2016

Toss Up

So I saw the video of Josh Bridges doing 16.4. Not good and in my book definitely disappointed in the outcome.  I do not condone this action as I don’t condone the action of referees in games of professional football with a terrible call but it happens. Tens of millions of dollars change hands on these professional football games and with CrossFit it was like 21 hundred bucks. Not to ignore the video, but give me a break. It was a bad call or maybe 50 bad calls.  CrossFit HQ you guys messed up and acknowledging it would show us you are human.  I for one will let It go because I believe CrossFit is going to continue to improve and evolve. Never forget how much CrossFit has affected our lives for the better. Instead of posting Facebook posts if you are offended by this video send an email or give a call to HQ. They do respond.  
On another note this is the last week of the open. Enjoy this last week of intensity brought on through the competitive spirit within us all. No matter the outcome of your score you will know you left it all out on that mat. This will be one of your toughest workouts of 2016.
Have a nice Wednesday.
1.) Toss Up 
7 minutes
1 Wall Climb
1 Muscle Up
1 Strict Press 95/65lb
2 Wall Climb
2 Muscle Up
2 Strict Press 95/65lb
3 Wall Climb 
3 Muscle Up
3 Strict Press 95/65lb
4-4-4,5-5-5,6-6-6 and so on 
Note: wallclimb  standard is nose toes and hips to the wall. Must walk down the wall, falling is a no rep. Rep starts with body in plank and ends in plank. Scale Muscle Up with a banded Muscle Up or Burpee Chest to Bar Pull-ups
2.) Shane’s daily pull-up challenge. 
5-1 & 1-5 reps of 
Wide Grips Strict Pull-ups
Narrow Grip Strict Pull-ups
Strict Chin-ups
Note: Shane makes me do this every day with him. I don’t like it but it’s definitely making me stronger. Don’t take a terrible long time and if you have strict pull-ups but still pretty weak start at 3 instead of 5. Wide is snatch grip width. Knuckles to the ceiling at all times. If you need bands do this with them and soon you will not need bands.
*3.) For time: 
Row 50 cal
50 GHD Sit-ups
*4.) Power Snatch 60/3, 65/3, 70/2×3, 80/2×2
*5.) Front Squat 70/3, 75/3, 80/3, 85/3
Note: front squat based off of 1 RM C&J
6.) Do whatever mobility work you need to do. Do not ignore this folks. We are strong and our bodies do not break easily but they do wear down. Constant wear leads to problems and that constant wear can be prevented by doing a little bit of maintenance. Do it

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Alli Nowak
2/4 MU
3-1 1-3 pull-up challenge - hard but liked it!
5
0
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Alyssa DeNoble
4/4 wall walks
Pullups 3-1,1-3. 50cal 50ghds. Mobility.
18
0
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Amanda Zeamer
strict press at 4th round
55#, shanes pull up challenge-ouch
16
0
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Andy Frelich
5 rounds
12
0
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Andy Glawe
2/4 wc
Lots of missed mu
15
0
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Anna Schumacher
5 rounds + 4/6 muscle ups
Front squats up to 195#
6
0
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Anne Hoffman
3/4 wall walks 2 MUs!!!! The rest were MU fails
ALL the pu's!! Who is this Shane guy anyway?!?
8
3
Hell yeah, MU!!
Amy Zynda
Yay!!
Amanda Zeamer
Badass!
Mary Stueber
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Anne Holzem
1/5 burpee
65# press, Burpee box with pull-up attempt
10
0
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Ben Hansen
4 rds rx
17
0
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Chris Ness
shoulders felt ungood
1
0
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Cole Cravillion
2/5 wall climbs
All pull-ups and 50 cal 50 ghd done
10
0
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Derek LaBonte
5+4 strict press
5-1,1-5 pull up; fs up to 275# (fail 3rd rep); 3x3 @225 fs; 50 cal row/50 GHD's 4:56
3
0
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Jenni Phillips
4 of 4 strict press
65# 1-5, 5-1 pull ups with middle band
16
0
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Jim Koehler
1/5 wc. burpee c2b
3-1.1-3 some with blue band
11
0
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Lindsey Koehler
2/4 wall walks
Pull-up challenge starting @ 3 (small and regular green band). Front squats up to 130#. Power snatched up to 70#.
0
0
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Marcie Kyllonen
1/5 strict press
Pull-ups 5-1,1-3/50 cal row/50 ghd's
7
0
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Mary Stueber
3/5 WC MUP
PU/CU. some GHDs.
16
0
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Michael Green
Sick day
Body is on fire not good ugh!
5
1
Feel better!
Mary Stueber
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Michelle Johnson
1/5 WCs
MUPs on high rings, Shane's pull up challenge.
19
0
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Mike Rusk
4/4 WC
mod mu's
14
0
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Nicole Lindquist
4/5 wall climbs
65# 3-1-1-3 pull-ups blue band for the wide grip pull ups
1
0
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Pauly VanderKelen
5/5 wall walks
5-1, 1-5 pull-up challenge, fun! / 5x5 front squat @ 225# / 50cals & 50 GHDs in 4:25
0
0
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RaLinda Lamberies
4/4 WC BPU
13
0
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Ryan Froelich
2/4MU (SP 35# DB)
Strict PU and GHD work
16
0
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Ryan Kyllonen
1/5 wall climbs
1
0
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Sam Carter
1/4 MU
Pull up Sequence UB, Row 35 Cal 50 GHD's
15
0
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Theresa Rosenquist
Thru 4 MMU
SP: #55, PU: 5>1, 1>4 (shldr!!), red assist when DH failed. 50/50: 6:36 (~85% effort 😧)
6
0
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Tina Schmidt
6/6 wall climbs
13
1
elite athlete
Jim Koehler
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Ty Krueger
5 rounds
PT on shoulder after. Thanks Joe!
16
0
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Tyler Shaw
5+2 muscle ups
0
0
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Yvonne Otero
4/4 press
45#, mu progression, first time with wall walks... yikes. pull ups w bands
13
0
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