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Thursday, June 28, 2018

Ahhhsssooo

The not fun stuff is what makes us better. The long runs, the long rows, the excruciating never ending assault bike are all key to building that mental strength that will help you push through any obstacle that stands in your way. Now if you happen to skip these workouts you are cheating yourself from discovering that potential. Don’t cheat yourself, that’s just plain silliness. Show up, suck it up and dominate.
Have a great Thursday!
Sooo granite games qualifier WOD?...
Lauren Kalil 1:01AM on Jun 28, 2018
Like is that tomorrow’s workout?
Grant Soletski 1:13AM on Jun 28, 2018
Yes, like it has been the past 2 Thursday’s... lol
Lauren Kalil 1:17AM on Jun 28, 2018
It is not the workout tomorrow. Legs are a little fried and we will be completing them Friday and Saturday possibly Friday/Sunday but as usual if you wish you can do them in quadrant Zolton whenever you like:)
Grant Soletski 1:22AM on Jun 28, 2018
Quadrant aliases at umpteen & counting. Quad PB&J....??
Brett Kohout 5:52AM on Jun 28, 2018
1.) Ahhhsssooo
30 rounds
1 Strict Press 155/105lb
2 Deficit Handstand Push-ups 2×45/1x45lb plate
1 Muscle Up
note: Scale Strict Press to a heavy do-able load.
*2.) 3 Overhead Squat every 2 minutes for 4 rounds @ approx 85%
*3.) with a partner for time:
50 Alternating Wallballs 25/16lb
200m Sled Push 90/45lb (20m increments alternating partners)
50 Alternating Wallballs 25/16lb
*4.) 400m Front Rack Kettlebell Carry 1.5/1 pood
400m Kettlebell Farmer Carry 1.5/1 pood
*5.) 9-7-5
Bar Muscle Up
Hang Power Clean 225/155lb
note: Scale Hang Power Clean to approx 70% 1RM Clean as needed
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.

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Alyssa DeNoble
25:58 @75#
130 ohs.
15
3
Impressive!
Ryan Froelich
Nice job girl!!
Antonia Shanle
Thanks guys! It was fun!
Alyssa DeNoble
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Antonia Shanle
14 rds+1SP 95#, mu with no dip out
Some back squats& KB walks. 30 minute bike
10
0
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Ashley Peterson
16:48 hips to rings instead of MUs
140 OHS, WBs/sled with Megan
8
0
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Betsy Soletski
3 mi 🏃‍♀️
14
0
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Bradley Boockmeier
I have no idea how many rounds I got, but Justin said he was proud of me 😍
10
0
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Brett Kohout
Apartment WOD
4 rds | 10 push-ups, 10 rows (chair), 5 sHSPU | then 50 4-count flutter kicks UB
16
0
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Bryn Odberg
Swimming and core
4x25 yd freestyle, breast stroke & back stroke; lots of planking and strict T2B
9
0
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Chad Wusterbarth
20:15 Strict press@ 105
1
0
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Chris Ness
26/27 something 30 rounds @135 non deficit hspu
1
0
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Christopher Adam
26rds
12
0
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Chuck Brehm
18:22
11
0
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Dusty Neubauer
15 rounds 115# strict press
First time doing ring muscle ups and I got all 15
13
0
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Grace Adler
20 rounds- rx wt 105#, 1 abmat strict HSPU, purple band MUP with jump dip
10
0
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Hannah Fameree
21 + 1 clean @ 65#
7
0
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james macco
13 rounds. Mostly skill work for me. Managed several Def HSPU with 15# plates. First time ever! MUP's were modified. SP@ 125#
EC - #4
14
0
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Jason Nobles
Random things from days past
21-15-9 PP and Pullups 7:46 3x8 DL at 270
5
0
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Jennifer McFall
23 rounds at 17min, 80 lb. Press. Hspu from box, neck sore, low ring mu
Had to stop early, kids acting up
5
0
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Jim Koehler
155 SP. 0 def HSPU, 3 pullups and 3 ring dips for MU
15 rds
7
0
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Justin Peterson
27
That was really heavy. Each press took a day off of my life.
9
0
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Kelsey Waack
15rds at time cap - but completed 20 total
Mods: 65#, 📦 hspu, 3 pu/ring dips.
11
0
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Krystal Lowney
5 mile run
15
0
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Laura VanderKelen
15 rounds 75# strict press then Justin made me do 80# for most rounds
I need mobility 😵
7
0
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Lauren Kalil
19+2 deficit HSPU (SP 90#, MU attempts with straight arms)
OHS 125#, reverse hyper/back ext/handstand holds, GHDS/planks, clean complex 130#, barbell
7
0
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Megan Vogel
19 rounds - FIRST RING MUSCLE UP
105# SP, first 4-5 rounds MU attempts. Round 6-19 — SUCCESS! Wall Ball/sled push w Ash. OHS 95#
13
1
👊🏼
Alyssa DeNoble
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Michael Heim
21 rounds RX
13
0
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Pauly VanderKelen
20 rounds @ the 25 minute time cap with 145# strict press
*2.) @ 225# for OHS
0
0
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Rachel Meyers
16 rounds and 2 hspu #70-#72, mu progressions
5
0
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Ryan Froelich
22 rds (85 SP)
13
0
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Sam Scherwinski
22 + 1 SP, RX except 95#
3
0
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Sylvia Christensen
15 lawl
95#, 13/15 actual MUS. 145# OHS
13
0
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Ted Kemen
20 @ 105# SP
14
0
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Theresa Rosenquist
17Rounds+1&3**
Then finisjed the PUs & RD after TC. Sub'd SL RDL (R+L=1) #65/3 Box Deficit (#45 plate)/3 K-PU+3 RD (banded). Def skilz day. Pre=20 min BFR bike & 3×{KBarm bar& bridge/ sit ups/R-Hyp/Shldr MOB.
7
0
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Tom Fameree
25 rds Rx, except 135#
17
0
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Yvonne Otero
25:30ish, 15#, push ups, mu progressions
12
0
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