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Monday, November 28, 2016

Trips

I will be in mid morning tomorrow with the tape and the sign up sheet. Here is the info for the 21 day challenge for whomever is interested in giving this a go. 

$20 entrance fee
Refrain from consuming grains, dairy, alcohol & sugar 
Train a minimum of 17 days of the 21 days at CFGB or another box if traveling
Log all workouts 
Log all meals
Take before picture and after picture
Measurement of waist at navel and 2″ below navel (we will do the measurements at the gym from Nov. 28-30th)
For 21 days can you follow those rules? If it’s a yes then get signed up. Staying away from these foods and drink this time of year is next to impossible as it’s everywhere but do you have the willpower to not consume them? I know a lot of you will get discouraged thinking that you just can’t do it but with a little bit of will power and a nice cash reward you’d be amazed what is possible. You are not out of the contest if you have a cheat or two but the food log is a factor for the prizes. All cash will be paid out to the winner(s) if we have more than 10 people sign up we will have a 1st and 2nd. If we have over 20 we will award 1st through 3rd place. In order to be eligible for the you need to turn in your log book for your food and workouts. Winner will be based off of waist measurement difference and off of your food log. Payouts will be announced on December 1.
Have a great Monday!

1.) 15 minutes
15 Hip Extensions
12 Back Extensions
9 Free Standing Handstand Push-ups
note: tri pod to handstand in place of free standing handstand push-ups as scaling option
2.) Trips
3 rounds
Row 50 cal 
rest 90 seconds
*3.) Every 2 minutes for 14 minutes
5 Push Press, add load each round
note: cycle loads, no rest in rack position
*4.) for time 
50 GHD Sit-ups
50 Thrusters 45/35lb

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Adam Shirek
9:04
Tried my best on skills
8
0
Cancel
Andy Glawe
11:47, 2:39/3:00/2:56
PP up to 165 x3
12
0
Cancel
Anna Schumacher
I showed up for the handstand push ups.
15
0
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Antonia Shanle
12:01
PP up to 105#? 120# power snatch pr, 165# power C&J pr(175# PC no jerk attempt)
10
3
YEAH GIRL
Sylvia Christensen
Thanks chica!! 💪🏼
Antonia Shanle
You intimidate me. Lol
Omar CruzRivera
Cancel
Ashley Bourgeois
12:24
Practiced more handstand holds... in my living room... with the shades down lol
10
0
Cancel
Bill Hoisington
11:17 2:42/2:45/2:50
13
0
Cancel
Brittany Nohr
13:03 assault bike
120x5 125x4
7
0
Cancel
Charlie Spry
10:01 2:20 ,2:18, 2::23
PP to 185
15
0
Cancel
Chris Ness
9:52 pp 225x1
6
0
Cancel
Cindy Opichka
3:27/3:30/3:27
15
0
Cancel
Derek LaBonte
8:36
7
0
Cancel
Erin Schuh
16:00
Almost got the hspu
4
0
Cancel
Grant Soletski
9:27 / GHD sit-ups only
9
0
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Greg Goffard
2:10/2:12/2:14
8
0
Cancel
james macco
10:44
165# on pp
1
0
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Jamie Neubauer
13:02 3:22, 3:21, 3:19
PP 65-100# and did the 50 ghd/50 thruster
7
0
Cancel
Jason Nobles
9:45
2:05/2:13/2:27
2
0
Cancel
Jenna Hanson
13:07ish, 3:07/didn't look/3:27
PP ^100#
10
0
Cancel
Jennie Campshure
14:02. 3:22/3:34/3:34
5
0
Cancel
Jill Schumacher
3:34/3:30/3:36
5
0
Cancel
Jim Koehler
11:44
PP up to 195# for 5.
7
0
Cancel
Kate Mantz
15:?? 🐢
PP up to 85#
11
0
Cancel
Kelsey Waack
12:25
PP up to 70
8
0
Cancel
Laura VanderKelen
11:47; 2:53, 2:56, 2:55
PP 65#-115# (4/5); 4:32 ghd/thruster
9
0
Cancel
Marcie Kyllonen
3:11/3:10/3:09
5 free standing hspu in a row
10
1
Awesome!🤸
Theresa Rosenquist
Cancel
Mary Stueber
4:14, 3:58, 3:52
PP 55 to 85
14
0
Cancel
Michael Hartmann
9:05
1
0
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Michelle Johnson
2:58, 2;59, 3:04 at home
8
0
Cancel
Nate Hall
2:29/2:25/2:18
135-195# PP
15
0
Cancel
Paul Mantz
2:25,2:40,2:44.
PP ^ 165 FU head cold
10
0
Cancel
Pauly VanderKelen
8:25 - 1:45, 1:47, 1:43 (Took 5 seconds off my 8:30 because I needed to switch rowers at the start of round 2 because the battery died)
3 free-standing HSPUs in a row PR! PP - 95,115,135,155,165,175,185# / 50 GHD sit-ups & 50 thrusters complete in 4:46
1
0
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Pete Anderson
11:11
11
0
Cancel
RaLinda Lamberies
13:25 total 3:30/3:30/3:23
12
0
Cancel
Robin Mueller
12:40 - at home
4:35/4:05/4:00
9
0
Cancel
Ryan Froelich
2:48/3:15/3:25
^135 PP
13
0
Cancel
Ryan Kyllonen
11:40 assault bike
7
0
Cancel
Sam Adler
13:41 - 2:58/3:04/3:09
7
0
Cancel
Sylvia Christensen
10:48
Up to 120# push press. 5 sets of: strict HSPU negatives, 5 reps @ 30A1 (90 sec rest between sets). Then 5 rounds: 25 sit-ups w/ 45# plate & 5 bench press (105#) Sayonara shoulders 👋🏽
9
0
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Theresa Rosenquist
13:37
PP: 55/65/70/75/75/80/80, BS&BP: 65/95/115 }×5 & 45/65/75}×10.
9
0
Cancel
Tina Schmidt
13:22
push press up to 135#
11
0
Cancel
Tom Schmidt
10:44
up to 195 pp
12
0
Cancel
Ty Krueger
8:34
Worked up to 225 pp
2
0
Cancel
Tyler Shaw
11:33
195 push press
8
0
Cancel
Yvonne Otero
12:29
11
0
Cancel
Zach Campshure
11:20
2:47/2:50/2:36
8
0
Cancel