Monday, April 30, 2018
Bird Bath
I want to congratulate all the lifters today on the final day of the USAW LWC State Weightlifting Championships! Lois(6 for 6 and Pan Am Masters Qualifier), Lily (6 for 6), Josie, Jared, Vong, Pratik, Tori(1st Overall), Laurie and Meri. Green Bay Barbell won the Women’s Team Trophy as well! Overall it was a great weekend and would not have been possible without Mr and Mrs Spry, Sal, Jordan, Don, Noel, Vong, RaLinda, Jamie, Mary, Michelle, Laurie, Angel, Pete, Meri, James, Paul, Betsy, Josie, Lily, Grace, Emily, Gage, Caden, Emma, Zachary, Jared, Tori and Justin. A lot of names and I hope I didn’t miss anyone but everyone of you did enough to clearly stick out in my mind so I want to personally thank you all for your commitment to this gym and our family. Charlie once again, you are an amazing man as you pulled off one hell of a weekend, kept that head table moving and kept the audience engaged with some of the best mic work I’ve heard to date (sorry Sal:)! Congrats all lifters and coaches.
Have a great Monday!
Have a great Monday!
Love the photo. REALLY nuce representing CFGB to ALL!!!
You broke my heart Grant. You broke my heart.
1.) 5 Back Squat EMOM for 5 minutes @ approx 60%
2.) Bird Bath
50-30-10
Push-ups
Pull-ups
GHD Sit-ups
*3.) 16 minute AMRAP
with a partner:
100m Sled Pull 4x45lb/3x45lb (door to door)
ME Assault Bike cals
note: 1 pulls sled while other completes cals on assault bike
*4.) 3 rounds
10 Deadlift 275/195lb
15 Bar Facing Burpees
*5.) 5 rounds
50′ Handstand Walk
75 Double Unders
*6.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
2.) Bird Bath
50-30-10
Push-ups
Pull-ups
GHD Sit-ups
*3.) 16 minute AMRAP
with a partner:
100m Sled Pull 4x45lb/3x45lb (door to door)
ME Assault Bike cals
note: 1 pulls sled while other completes cals on assault bike
*4.) 3 rounds
10 Deadlift 275/195lb
15 Bar Facing Burpees
*5.) 5 rounds
50′ Handstand Walk
75 Double Unders
*6.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
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Amanda Zeamer
23:37
Rx. That took awhile. Bs at 95#....1 mile run, accessory work, mobility
10
0
Bill Binsfeld
19:50
Abmat SitUps w 20# wb, pushups to half depth (shoulder cranky). 255# BS
5
0
Jamie Neubauer
I did it. Forgot to look at my time. Slower than Nate and Michelle
Pushups 👎 Deadlift/burpee EC with Michelle
5
0
Jennifer McFall
700m run warmup. 130lb bs. 17:28, 2 purple band, abd mat su
400m sprint x8. 2:14, 2:15, 2:20, 2:17, 2:16, 2:20, 2:16 2:16
10
0
Nate Hall
15:36 parallel ghd’s rd of 30 full for 50/10
BS @ 255#
12
3
You were done before me. Maybe 15:36?
I never remember times LOL thanks Jimbo!
I literally have to put it into my phone or by the time I get to the car I've forgotten... :/
Paula Soletski
Bs 110#. 22:08, 50 sec late start. Knee pushups. Happy to be back in my home gym.
13
0
Sylvia Christensen
15:49, 180# BS
(Bad at math or bad at following directions? 🤔😬) E2MOM 3 position snatch, 110#. 3 rounds: 10 DL, 15 BFB, 200 meter run. Handstand walk obstacle course attempts 😜
10
1
ygass
Theresa Rosenquist
16:10**
80/90 BK-PU, 20/90 Pullups, the rest = Ring rows, GHSU✓. BS: #115 (box), tABata✓ Yoga & shoulder therapy.
8
0