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Wednesday, November 14, 2018

Achilles

Well, we’ve made it through two days here in the Soletski house and CrossFit Green Bay.   Grant asked me to do the ‘wordy’ part of the posts for the rest of the week.   Typically I have lots of ideas of things to share, but navigating this new normal has left me at a loss for words.   All I can think to say is, “Thank You!”   ‘Thank You’ for being there for us over the past eight years as we’ve built this gym and ‘Thank You’ for supporting us as we prepare for this next year.  
It’s been two days, but in those two days I’ve had so many people check in on us that I am more confident than ever our home unit will do well in this coming year. 
Thanks again!   ❤️ Betsy, Zach, Emma, Grace, Matty & Sammy baby!!!
❤️!
Theresa Rosenquist 7:15AM on Nov 14, 2018
Love you Betsy, Zach, Emma, Gracie, Matty and my big boy Sam❤️👊🏼🇺🇸
Grant Soletski 1:58AM on Nov 15, 2018
**WOD First**
1.) a. Every 2 minutes for 20 minutes 1 Snatch adding load to establish session 1RM
Or
1.) b. EMOM for 20 minutes 1 Snatch @ approx 70%
Note: Choose a or b based on skill i.e. if you are still in your puppy stage of Snatching choose b and if you’re experienced choose a. 
*2.) Every 1:30 for 6 Rounds 1 Clean Pull adding load each round
Note: Pull through full extension and only pull as high as the momentum of the bar takes it
1.) Achilles 
12 minute cap
100 Double Unders
1000m Row
75 Double Unders
750m Row
50 Double Unders
500m Row
Note: Scale with 75/750, 50/500, 25/250
*2.) 6-5-4
Back Squat 345/235lb (80%)
Muscle Ups
*3.) 21-15-9
Sumo Deadlift High Pull 75/55lb
Assault Bike 
*4.) 20 Axle Clean 225/155lb for time
*5.) 3 rounds
10 Wide Grip Strict Pull-ups 
10 Bent Over Row 135/95lb
10 Reverse Hyper

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Alyssa DeNoble
13/50 du
90/95/100 snatches
9
0
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Angie Guns
75/50/25 10:35 snatch emom 55-60#
1
0
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Bradley Boockmeier
11:47 RX
1RM @ 255# (5# PR) 😋😋
16
1
yesss PR!
Hannah Fameree
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Brian Toole
11:55 scaled
20min emom snatch 95#
3
0
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Cassie Christianson
260/500 meters
Snatched @90# x 20 rds
2
0
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Grace Adler
Thru 750m row rx
EMOM ^90# power snatch (14 min)
6
0
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Greg Goffard
254/500 row
20 snatch @ 100#
0
0
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Hannah Fameree
Finished just after 12:00 cap (75/50/25)
Snatch EMOM @ 65#
11
0
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james macco
56/500 meters
EMOM snatch @ 125#. Hit a few at 130 then 135 then 140. Work product was very good today.
0
0
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Jason Haw
250/500 meters, SUs only, DUs suck. 115# power clean 20x
3
0
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Jason Nobles
41/50 DU
DU struggle bus
8
0
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Jeff Stemper
323/500 Meter Row
225 Snatch
2
0
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Jennifer McFall
11:55 scaled version, singles unders (200, 175, 100)
10
0
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Jim Koehler
Single unders
75-95 power snatch
3
0
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Justin Peterson
6-5-4 BS 345 & MU = 4:35. Snatch up to 225lb
6
1
That's kinda fast
Bradley Boockmeier
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Kelsey Waack
Scaled reps (du timecap) - Finished at timecap
55# EMOM ... just what I needed to regain confidence.
3
0
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Krystal Lowney
11:55 (75/50/25)
Snatch emom 55#-70#
8
0
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Laura VanderKelen
283/500m
Power snatches ^100#
3
0
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Lauren Kalil
261/500m all dubs unbroken!
Snatch technique up to 125#, 5 rounds 12 strict pull-ups/9 strict dips/6 strict HSPU w Chris, BS 205/hips to ring wod, gymnastics work
3
0
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Megan Vogel
295/500
Just a little but better on dubs and i could finish #goals. 140# snatch. BS/muscle up practice.
3
1
You probably would have been faster if you woke up earlier!
Nate Hall
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Michael Green
50/50 dubs
^185# snatch not feeling it today
7
0
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Michael Hartmann
11:47 Rx
3
0
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Nate Hall
471/500 meters
Snatch EMOM @ 155#
10
1
So I just need to finish to beat ya. Ok. Got my goal for the day. ;) haha.
Megan Vogel
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Pauly VanderKelen
10:43
Snatch: 95,115,135,155,175,185,195,200,205, failed @ 215# / 10 snatch pulls @ 225# / Yesterday's WOD: 14, 15, 16, 17, and 18 ME thrusters / Rolled out legs with the Rumble Roller / 5x3 strict MUs / 3x10 lateral shoulder raises with 20# dumbbells
0
0
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RaLinda Lamberies
Present/emom @70
2 min du 1.2 bike/1:30 du .8 bike/:45 bike to .2 in cap
7
0
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Shannon VanPay
50/500 meters
Snatch to 105# (3# PR...progress)
4
1
Yassssss!!!!
Megan Vogel
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Theresa Rosenquist
38/100 SU***
***Sub'd: SU×2 & 1.5 m(2400m)/1.1 mi (1800m) on Ass bike; then EMOM 7 SA KB Sn (@#26)×20=140 reps
0
0
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Timm Uhlmann
301/500 rx
DL instead of snatches 20 min emom @250. 3 sets 5 RDL and pistol squats, alternating legs
2
0
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Tom Fameree
420/500 meters
I’m weak today 😒
7
2
It’s ok toom
Hannah Fameree
Yea Toom. It's okay.
Bradley Boockmeier
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