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Wednesday, April 27, 2016

Popper

With every passing day we are missing the opportunity to be truly healthy. We are still eating garbage, drinking booze and continue our own individual bad habits. Tonight I have put up the board for eat clean or die group. All you gotta do is put your name on it. I’m putting down my tin of Copenhagen today to start this off and I suggest you do the same with whatever is holding you back from success. 3 months and we’ll see who’s standing at the end. Let’s do this thing. Rules will be posted at the gym.
Have a fine ass day.
I have a strong feeling I'm going to have a difficult time walking all day.
Paul Mantz 1:31AM on Apr 27, 2016
Where is this board you speak of?
Amanda Zeamer 1:49AM on Apr 27, 2016
On the wall
Grant Soletski 4:12AM on Apr 27, 2016
I remember this one...it was surprisingly awful.
Krystal Lowney 2:09AM on Apr 27, 2016
1.)  Back Squat 5 x 5, 20 minutes 
Note: post starting and final successful loads (April 13th)
2.) Popper
14 minute AMRAP
With 40/25lb Dumbbells 
20m Walking Lunge
30 Box Step ups 24/20″
20m Dumbbell Overhead Walk
Note: Dumbbells can be set on ground in between movements but if set down during a set, you must start over at zero for that movement.
*3.) Power Snatch 65/3, 70/2×3, 75/3
*4.) Power Clean 65/3, 70/3, 75/2×2
*5.) Front Squat 75/2×4, 80/2×3, 85/3×2
note: power clean and front squat percentages are based off of 1RM C&J
*6.) 5 minutes Max Effort each of:
Rope Climbs
Max Cals Airdyne 
note: rest 3 minutes in between tasks. Record total climbs and cals.

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Alli Nowak
3 + 20m lunges Rx
Push press up to #95; power cleans and power snatches done
8
0
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Amanda Zeamer
95/100/105/110/115...3 rounds plus 5 or so meters of lunges
20# db
22
0
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Andy Frelich
2 rounds 10m overhad walks
got 315, then only 3 reps at 335
19
0
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Anne Hoffman
2+14 step ups rxd
BS 135/145/160/160/160
6
0
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Anne Holzem
2 + 10 m lunge @ 15# DB
Subbed lunges after first round for walking thrusters / BS 85# to 155#
18
0
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Barbi Gossen
3rnds, + 15 m lunge. 20# db.
BS to 200#.
2
0
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Bill Binsfeld
2 + 20m lunges
40#, up to 285# squats. Back bothering at basement of squat
14
1
285 is awesome
Jim Koehler
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Bill Hoisington
2 rds + 10 SU 15# DB
BS 135,185,225,245,260 X 5 Mobility w/ Joe
20
0
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Brandi Binsfeld
3 + 20 step ups 15# DB
65, 85, 105, 125, 135# back squat
12
0
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Brian Toole
2+19 step ups #25
185#BS
21
0
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Chris Ness
3+23 step ups 30lb db squat 285
2
0
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Erin Buntin
5 FS (155#) and 30 sec assault bike-5rd
Crossfit Doulous, TX. Icky humidity.
16
0
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Grace Adler
2 + 14 db thrusters
Subbed db thrusters for lunges. Rx weight. BS up to 200#.
5
0
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Jason Nobles
415 deadlift 10# PR
3x10 shoulder press 55-75-95. Why can't we just use the legs, it's only natural!
14
0
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Jay Roberts
3 rds 20m lunge 30#db 20"box.
235# bs
3
0
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Jena Luberda
3rds + 11 step ups 20#
BS 145
5
0
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Jenna Hanson
4 Rounds RX
BS 85-165#, Power cleans and Front squats after.
19
0
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Jennie Campshure
2+12 step ups 20#
Up to 130# BS
4
0
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Jim Koehler
2 rds and 5 SU with 30# and 20" box
Up to 255 # BS
14
0
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Kathy Illikainen
3 + 13 BJSU@ 20#, up to 195BS for 1, ready for a new 1RM!!
4
0
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Kayla Duchateau
3rds
135#bs 155#fail at 4 reps. 165# pc 130# ps
15
0
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Krystal Lowney
3 + 5 step ups 20#
Almost a full round more than last time. 5# DL PR at 190#...wanted 200#😕
22
1
I want 200 too!
Amanda Zeamer
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Laura VanderKelen
4+1 step up rx
Back squat 115#-155# Pc up to 110# Ps up to 80#
10
0
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Liz Goetz
2+21 step ups rx
95# - 160# BS
0
0
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Marcie Kyllonen
3rds+22step ups Rx
back squat 127#
9
0
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Marlene Hall
3 rounds w/15 lb DB's
14
0
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Mary Stueber
1+ A lot of broken sets of step ups
Rx wt this time around. Huge difference. Could not get the grip strength to finish another set of 30 step ups. 155# BS
24
0
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Michael Green
2+6 su. Rx
Up2 265# bs
21
0
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Michelle Johnson
4+ 2 lunges; 25#
195# x 5 BS
24
1
Crushed that one!
Ty Krueger
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Nate Hall
3 + 10m db lunge (35# db)
185/225/275/315/365# bs
20
0
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Pam Bozec
2 + 27 rep ups (20# )
55-135# squats; 100 ab mat SU; 100 DU; 10MU(2 wo coming off the rings!!!)
16
0
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Paul Mantz
295 x 5 ( previous 1rm) 3 rds + 15 m 1 rd Rx 2 rds 30lbs
22
0
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Pauly VanderKelen
50 strict HSPUs
5x10 ring rows / 5x10 ring dips / 5x10 seated dumbbell curl @ 35#, overhead tricep extension @ 70#, lateral dumbbell raises @ 25#, anterior dumbbell raises @ 25#
0
0
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RaLinda Lamberies
Too many or not enough
RX# BS 105/125/145/150/152.5
18
0
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Rebecca Smith
3rd + 4su 20#
Up to 165#bs.
21
0
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Reese Varick
2rds+12 step-ups
225-295 bs snatch, clean extra credit
20
0
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Robin Mueller
2+22 su, 12#DB
BS 105# to 165# (5X5)
6
0
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Ryan Kyllonen
BS up to 275# 2 rounds + lunges
9
0
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Sam Adler
2 rds + 19 step ups rx
125 - 190# bs
9
0
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Sam Carter
3+8 step ups
105-125-145-165-185 (didn't attempt last rep at 185 Snatches ^90 Cleans^125
23
1
You need to curse more when you BS. That's the key
Paul Mantz
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Sam Goldsmith
2+6 step ups
25# 20 in box
9
0
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Sam Scherwinski
2 rds + 6 Step ups RX
BAck squt #250
0
0
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Scott Adler
3+3 su (30#,24")
BS. wasn't getting depth at 205#, probably not at 195# either.
20
0
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Sylvia Christensen
4 + 10m Rx
BS 145-175
15
0
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Theresa Rosenquist
4 rounds thru 24 BSU (scl'd)
16" BSU, 15# DB. BS: #115 w/ 2" pause ×5}×5 (just needed to move today), 2× of ALL the MOB & rehab
10
0
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Tina Schmidt
4 rds Rx
17
1
elite athlete
Jim Koehler
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Todd Rocheleau
4 rds, 35 lb one arm + heavy vest
15
0
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Ty Krueger
3 + 20m walking lunge (started with 45# for a round and finished the rest with 35#)
5x5 up to 405lb back squat (365lbs last time); exc 5 min max rope climbs - 15 reps then 5 min max Dyne Cals - 98
21
0
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Tyler Shaw
2+12 step ups
Back squat 305
15
1
Qué?
Kayla Duchateau
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Yvonne Otero
3 rds - 10# DBs
BS up to 45# - rehabbing back
18
0
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