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Thursday, September 1, 2016

Great White Buffalo

School begins for most of our kiddos today and I for one am pretty excited about it. I am a parent that wants the best out of my kids at all times yet I know for a fact that I don’t always give the best effort in some area’s of my life. So for the coming months as my babies take on another year of public education I’m going to put forth my best effort in all I do. Our kids look up to us and as much as we don’t want to admit it they are reflections of ourselves. So to all the kids of CFGB have a great school year. Be a positive influence to your peers by paying attention to your teachers, getting your school work done and stand up for the little guy or gal in need of a friend. 
Happy 1st day of school parents!
Was looking forward to squatting. Stupid leg ruined the workout for me. Grrrr...
Dana M Koziol 1:30AM on Sep 2, 2016
1.) Every 90 seconds for 7 rounds 5 Back Squat
Note: add load each round and start approx.. @70% 1rm
2.) Great White Buffalo 
7 minute AMRAP
5 Chest to Bar Pull-ups
3 Muscle Ups
1 Clean 225/155lb
*3.) 25-20-15-10-5
Airdyne Cal
Hip Extensions
*4.) 5 Rounds
10 Strict Toes to Bar
10 Strict Handstand Push-ups 

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3+ scaled rds
BS up to 175
7
0
Amanda Zeamer, Andy Glawe, Mary Stueber, Robin Mueller, Anna Schumacher, Theresa Rosenquist and Sal Bertuglia
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Alli Nowak
4 + 4 C2B 115#
MUP on low rings - at home. Back squat^135#... These workouts really destroy my confidence
20
0
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Amanda Zeamer
5 rounds
Clean at 105#, pull ups, band mup off low rings, bs up to 120#, 10 min air dyne
23
0
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Amy Zynda
3+3C2B 105#
MUP. Squats to 125#.
23
2
Please stop doing reverse grip C2Bs...they make me uncomfortable
Sal Bertuglia
My regular C2B involve too much flailing and cursing. Plus I like the bicep pump.
Amy Zynda
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Andy Glawe
Muscle up practice, 205# cleans
20
0
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Angel Anderson
Airdyne Extra Credit
Backsquats up to 120#. No WOD due to shoulder injury. Airdyne cals and hip extensions. Didn't time.
19
0
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Anne Hoffman
2 rds +1 MU fail 95#
3 mus/4 attempt&fail BS up to 4/5 @175#
9
0
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Bill Hoisington
3rds+5 C2B Did Burpee Pullups 4/MU 155 CL
190-230 BS
17
0
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Brian Toole
5 rounds scaled to the max
9
0
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Chris Ness
325 BS wod lost count 3 fails at 225
13
0
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Cindy Opichka
4 rnds
85#, MU progressions, strict PU with green band. BS up to 155, air dyne extra credit
14
0
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Grace Adler
5 rnds
115#, box MUP. BS up to 185#.
22
0
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James Mueller
Got to 315 for a set of 5. Did 5 rounds with 225 clean. Muscle up progressions.
6
0
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Jamie Kemen
4+PU, 125# (93%1RM)
1 C2B each round. MUP. 7x5 BS (140-170)
19
1
Heavy weights!💪🏻
Krystal Lowney
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Jamie Neubauer
Back squats up to 145 x 5; 4 rounds - C2b pullups, MUP, and 125# cleans
15
2
welcome to the Big Board!!!
Nate Hall
Thanks! Now if I could only string together T2B without the extra swing🤔
Mary Stueber
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Jason Nobles
I did something similar
did MU progressions from floor, did snatch at 185. shoulder needs some work...will squat tonight
14
1
#squateverynight
Charlie Spry
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Jenna Hanson
5 rounds +5, MU progressions, 115#
Squats didn't go well for me = legs very sore.
2
0
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Jenni Phillips
5 + 2c2b
Muscle up progressions on low rings, cleans at 105#. Up to 145# for squats
13
0
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Jennie Campshure
4 rounds 105# jumping C2B
130# BS
5
0
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Jennifer McFall
5 rounds +2, 90lb
170lb. Back squat
13
0
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Jim Koehler
4 rds and 3 MUP'. 205# clean
up to 245# bs
14
0
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Jordan Heider
5rds + 3C2B
BS up to 175#, Cleans 115#, MUP
11
0
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Krystal Lowney
5 Rds
115# MUP. BS up to 145#
21
1
It was all Justin's idea. #Shocker!
Jamie Kemen
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Laura VanderKelen
4 + 4 C2B. 130# cleans, MUPs
Back squat up to 160#, air dyne/hip extensions done, strict T2B/strict & Kipping combo hspu
3
0
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Marcie Kyllonen
2rds+5c2b 115#
130# bs
17
0
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Marlene Hall
6 rds (85lbs) BS 120lbs
15
0
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Mary Stueber
4+ 1 MUP (low rings). 120#
155# BS. Strung together C2B without any extra swings. Finally.
22
1
great progress on the C2B :)
Jamie Neubauer
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Michael Green
3+3mu's 185#
Bs up 2 255#. PR clean 205#
19
0
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Michelle Johnson
4 + 1 MUP, 130# cleans
up to 202# x5 BS
24
2
Wow! X5? Nice!!
Robin Mueller
202#...really? Next time just do 205#
Sal Bertuglia
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Nate Hall
305# all squat rounds
Soul crushing WOD! Where oh where did my MU's go in a week?
20
0
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Pam Bozec
115# BS
2 Rd +5 c2b (prog on rings/85# FS); 100 amsu; mu work; got head through on one on big rings!!!!
15
0
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Paul Mantz
My name is on the board. Should have taken a rest day. 325 x5 round 5 round 7 was 305.
I ran behind Ty
19
0
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Pauly VanderKelen
4rds + 2 MUs
HBBS: 245,255,265,275,285,295,305# / Airdyne & HE complete in 12:38 / Strict T2B & Strict HSPUs complete in 22:00 / 50 GHD sit-ups wearing my 50# weight vest
0
0
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Rachel Meyers
5 rounds
#125 Bs. Blue band c2b, #85 cleans (should have gone heavier) MUP on tall rings
16
0
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rob smith
245#, NO REP
215-->245 keep weight back, faster out of the hole...got to third clean but only by 4 failed mu attempts in first round then switched to bmu for 2 and 3
12
0
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Robin Mueller
6 + 2 jumping C2B, mup, 95#
Up to 150# BS
2
0
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Ryan Froelich
3+5 C2B(175 C 90%)
^200 BS
18
2
Looks like we may need new clean PR's
Jamie Kemen
Agreed!
Ryan Froelich
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Ryan Kyllonen
4 + 3 MU
265# BS
10
0
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Ryan La Count
5 + 1c2b
Back squat up to 305
2
0
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Sal Bertuglia
4rds (185 cleans, Bar MU)
20
1
And all the chalk.
Amy Zynda
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Sam Scherwinski
BS 245, failed final rep
5 complete rounds - 175# clean
19
0
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Scott Adler
3+3 mu's (145#)
Finished 4th clean after the beep. Bs 135-195#, bike and hip ext ec, rh
20
0
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Scott Herber
4 rds rx
Up to 255# bs
14
0
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Sylvia Christensen
I rested
11
0
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Theresa Rosenquist
BS to #150 -> 3 Rnds + 8*
BS kept conservative (knee & positioning re-hab): 105/115/125/135/140/145/150, WOD: JMU+BRD, CL: @#115., EC: Airdyne/GH-HE: 6:??
13
0
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Ty Krueger
7 sets of 5 on the BS - 315, 335, 345, 355, 365, 375, 385
7 rounds + 2 MU rest 10 min then 1 mile run with Paul - 7:09
19
3
That's a fast run!
Mary Stueber
Thanks for getting out there with me partner
Ty Krueger
Nice run, way to finish strong!
Paul Mantz
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Tyler Shaw
6+5 c2b
To 305 for backsquats
18
2
you are strong man!
Jim Koehler
Because everyone was yelling at him
Chris Ness
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Yvonne Otero
5rds I think
75#, mup, jumping pull ups BS 135#
15
0
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Zach Campshure
3+2mu 165#
Up to 240# bs
7
0
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