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Thursday, November 17, 2016

Pressure Drop

Great work so far this week. The effort put forth in the gym has been pretty darn good. One thing though make sure you are always watching the people around you while navigating away from your station. Just like running, you don’t run in front of a car and you shouldn’t walk in front of someone snatching. Take a second to observe your surroundings and then if all clear move on through. Nothing has happened to this date (currently knocking on wood) but I or any of the coaches do not want to see someone get a random barbell thrown at them ever. 
One more small thing, when a coach tells you something acknowledge them. If you are a member of CFGB you are going to be coached and coached hard get used to it. You give the coaches feedback that in turn builds the coaches confidence of their cues and coaching and you both get better. Don’t get more harmonious than that!
Have a great day everyone!
We've done this a number of times. 'Search' for "Muk.".
Theresa Rosenquist 7:40AM on Nov 17, 2016
1.) 15 minutes: 12 Hip Extensions/12 Rings to hips/12 Freestanding Handstand Push-ups
note: scale with 12 tri-pod holds or 12 tripod to headstands
2.) Pressure Drop
5 rounds 
10m Front Rack Lunge 115/85lb
10m Overhead Lunge 115/85lb
10 Overhead Squats 115/85lb
note: if class is too large modify with 12 in place lunges for each
*3.) Clean & Jerk
5 @ 60% 4 @ 65% 3 @ 70% 2 @ 75% 1 @ 80% 1 @ 85% 1 @ you pick final load if successful at 85% if not repeat 85%
*4.) 5 rounds
20 Push-ups
15 GHD Sit-ups

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Alli Nowak
I was there🙋🏻
14:14 - mod cause of the hand brace
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Amy Zynda
16:02 55#
First overhead lunges ever. That was ugly.
12
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Andy Glawe
Finished, 95#
14
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Angel Anderson
13:54 55#
I hate overhead lunges :) but i DID get my tripod headstand today. So woohoo!!!!
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2
CONGRATULATIONS!!!
Cindy Opichka
Thanks Cindy Lou! ;)
Angel Anderson
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Ashley Bourgeois
13:35 40#
The first part of today was fun!! The second part, not so much! Ohs need some serious work 😐
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Bill Hoisington
17:55 75# BS4OHS
19
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Cassie Christianson
15:07 RX
2 freestanding hspu in a row! 😀
8
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Charlie Spry
20:30 in place.
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Chris Ness
14:20 RX
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Chuck Brehm
9:07
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Cindy Opichka
14:18??
55#'s. EC: C&J 60-90#. Thank you Jake for helping with positioning, definitely helped!!! Did a few tripods free standing...major accomplishment! 100% respect and gratitude to all the coaches!!!❤️
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Awesome job!!!!!
Angel Anderson
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Dana M Koziol
Worked on shoulder mobility. Used an empty bar for the WOD.
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Derek LaBonte
9:26
Clean and Jerk ^275
6
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Erin Schuh
17:44 40#
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Greg Goffard
20:28 75#
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Jake Plennes
11:23
14
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You were moving fast!!! Must be that long stride🤔
Nate Hall
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Jamie Kemen
11:14?
55# nothing overhead. Subbed FS and BS.
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Jamie Neubauer
19:12 75#
12
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Jason Nobles
Yesterday's wod
9
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Jenna Hanson
Day of Rest
11
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Jenni Phillips
17:02 55#
Had to switch to 12 BS for OHS after 2 rds 😐
13
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Jennie Campshure
15:21. 65# 1st round then 55#
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Jim Koehler
17:22 at 95#
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Kate Mantz
14:?? Mod to FS, Push Press and BS
Gymnastics too.
13
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Laura VanderKelen
15:41 rx
Clean & jerk up to 135#, successful clean @ 145# (PR) but failed the jerk.
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Leah Verriden
13:23 @ 65#
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Mary Stueber
15:17 65(1) 55(4)
Fun with freestanding HSPUs today
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You were rocking the HSPUs good job
Paul Mantz
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Michael Green
16:51 95#
Ec 20pu 15ghd2 parallel X5
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Michael Hartmann
14:16 #95
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Michelle Johnson
15:52 - 85# (2), 75# (3)
15
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Nate Hall
17:10
That hurt!
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Paul Mantz
17:12 Rx for 4 rds then dropped weight because I respect my coaches
Thx Alyssa and T
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Pauly VanderKelen
14:41 In Place, 10 FRL, 10 OHL, 10 OHS since I need only 9 lunges to go 10m.
Strung some doubles together for free-standing HSPUs :) Then... "Mock Turtle Neck" from yesterday - 100/200m row when 9min AMRAP expired, finished the WOD.
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Sam Adler
13:58, 55#
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Sam Scherwinski
15:16 at 95#
5rds of 20 push-ups and 15ghds
15
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Sylvia Christensen
17:23 Rx
A few successful free standers 🙌🏽 🙃
14
2
RX?! You're my hero!
Angel Anderson
pure physical and emotional torture 😭😭
Sylvia Christensen
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Ted Kemen
15:12
95#
15
0
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Theresa Rosenquist
Just gymnastics w/ Tom.
15 min EZ bike.
12
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Yvonne Otero
19:22
First 2 rds @35#, rest at 25#
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Zach Campshure
19:28 95#
Oh lunges are awkward
6
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