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Tuesday, July 19, 2016

Fade to Black

The fight to win is one of the greatest tools that CrossFit provides us with every day. Competition is alive and well at CrossFit Green Bay and it’s the way I was introduced to CrossFit and it’s how all new members of CFGB are introduced to it as well. I fell in love with CrossFit because it offered me a partner or 20 partners every day reviving my drive to win. I fell in love with it because it taught through doing and not by talking. CrossFit forced me to move better to be able to move faster. It also taught me humility and to be able to accept my flaws. To not run from weaknesses but to run to them erasing fear and self doubt replacing with confidence and pride. Good training partners will laugh with you, try to beat you, push you to beat them and be the first person to offer you knucks as you lay on the floor. If you’re looking for a training partner or 20 of them look no further. On Ramp begins Monday.
Hello Tuesday.
1.) Every 90 seconds for 7 rounds 2 Back Squat, add load each round
2.) Fade to Black , 15 minute cap
21-15-9
225/155lb Deadlift
Pull-ups
9-6-3
295/205lb Deadlift
Chest to Bar Pull-ups
3-2-1
345/240lb Deadlift
Bar Muscle ups
Note: men have 2-35’s and 2-25’s and women have 2-25’s and 2-15’s on the side for loading barbell after each set
*3.) 12 minute AMRAP
3 Overhead Squats 155/105lb
10 GHD Sit-ups
Note: overhead squat in the lifting area and sprint to GHD’s walk fastlier back to OHS
*4.) 50 perfect Back Extensions

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Thru C2Bs RX
BS to 195.
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Alyssa DeNoble
13:32-135/175/225
BS ^185. Ec done
1
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Amanda Zeamer
3 of 3 deadlift
Deadlift at 85/115/155, bs up to 155, 50 back extensions, ohs and ghd extra credit
16
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Amy Zynda
3/3 DL @ 175 (135/155/175)
squats to 145, last on was ugly. Reverse grip on the C2B, just a little kicking.
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Andy Glawe
Not very far
Should've scaled that one, up to 245# squat
16
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Angel Anderson
3 DL and 3 BMU from a box (130# DL)
Finished the WOD at 15:29 Backsquats up to 125#, failed one of two, tried again, got one of two 😜)
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Anna Schumacher
8:55 rx
Back squats up to 290#
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You're so sweet! Thank you, Grace! ☺️
Anna Schumacher
Anna, you are so awesome!! Wow!
Grace Adler
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Anne Hoffman
4/6 c2b RX
BS 195x2
10
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Barbi Gossen
BS to235. RX weight, to 2 DL. I did pull ups for the first time in 2 months, due to bad elbow. Subbed ring rows for a few C2B. 5 rounds OHS /GHD
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Brian Toole
Sub front squat for DL. Last round 3 front squats.
Up to 225#BS
15
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Cassie Christianson
Had 1 DL and 1 BMU left RX
225# bs PR
11
2
Way to kill it
Laura VanderKelen
Thanks! So close to finishing! Lol
Cassie Christianson
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Charlie Spry
3/3 @ 345, squat dubs to 405
Apparently it takes squats and deads to make me wod.
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Only reason I'm going tonight haha
Che Ater
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Cindy Opichka
3 DL of 9-6-3
DL 125/145/165, strict PU with bands (green sometimes2), finished workout in 24:10 with BMU on baby bar. BS TO 165, PR! EC: 7+3 55#OHS/GHD in 12
13
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Claire Sedlacek
BS: 70# last round and 95# deadlift
1
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Cole Cravillion
13:53
Bs 385#
10
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Derek LaBonte
8:13
Bs #335
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3
Whoa!!!
Laura VanderKelen
Way to beat me! Nice work 💪🏼
Anna Schumacher
Thanks Anna! Was not easy. Ouch!! Way to kill it today!
Derek LaBonte
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Grace Adler
2/3 DL rx on (3-2-1)
BS up to 215#
15
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Grant Soletski
335/3 deads at 345 and 5-6 BMU fails
6 rds ohs/ghd
1
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Greg Goffard
1/3 dl @ 275#
Bs up to 285#
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Jake Plennes
14:11 (sad hands)
BS: ^ 320 for double. 335 for PR single.
19
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Jamie Kemen
14:50 mod
135/165/215 DL. Progressively harder ring rows for pull-ups. BS x2 135^180 (90%) felt great.
19
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Nice squats!
Anne Hoffman
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Jenni Phillips
Made it to 3 burpee c2b (in place of muscle ups)
Squats 85#-155#. 125,165,185 for deadlifts
17
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Jim Koehler
3/3 @295# 185,225, 295
295# x 2 back squats
16
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Jordan Heider
2/3 DL (up to #245)
squats up to 195
12
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Justin Bauer
3/3 DL #275. 225 275 DL
335 BS double PR
10
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Justin Peterson
10:37
Squats up to 385lbs
15
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Krystal Lowney
1 of 3 (175#) DLs (105, 135, 175)
Missed on a few c2b. BS up to 165#
19
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Laura VanderKelen
Finished 13:54; rx for all gymnastics, deadlifts 115#, 145#, 180#
Back squat up to 180#, 5# PR!!! 9 rounds of ohs/ghds @ 85#
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Great job Honey! Nice PR!
Pauly VanderKelen
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Marcie Kyllonen
10:36 sub thrusters for dl's 45#/65#/85#
up to 140# bs
14
0
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Michael Green
1of3 dl@ 305#
Bs 275# ripped my hands again!
11
0
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Michelle Johnson
At last DL at cap
Burpee C2B for BMU; up to 215# BS
17
0
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Nate Hall
7 failed bmu's
^355# bs double zero pause
16
0
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Ryan Kyllonen
1/2 DL RX
305#
17
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Ryan La Count
11:49
425# back squat
19
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Sam Adler
3/3 DL on last set, cap RX
Up to 215# bs pr
17
1
Awesome!
Theresa Rosenquist
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Sam Scherwinski
13:08 - 225, 275, 305 DL
BS up to 250# | 50 Back Extensions
12
0
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Scott Adler
3/3 bmu mods
135, 165, 185, chin ups,, needed kip for c2b,
7
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Shannon Korger
6/6 205# DL @ cap, sub jumping PU's/C2B's
Back Squats up to 275 x 2, new 1RM of 295# (failed 305)
1
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Steve Kaster
2/3 @ 345, sub push-ups for PU's etc
335 x 2 back squats. Lots of looking at the deadlift bar
17
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Sylvia Christensen
Finished C2b (DL attempt and fail at 235)
BS to 190
1
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Theresa Rosenquist
1/3 DL (#215)
DL:135/185/215, C2B dodgey, BS: 165(90%), EC: 30 BE/20 GH-HE, 7R OHS/GHSU.(#75)
17
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