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Tuesday, February 24, 2015

Psyduck

After On Ramp you will get to start your first month half off if paid up front a $75 savings.  Couple reasons I do this is for one if you do not change your out of gym habits i.e. drinking and overall eating of not so good foods the financial commitment is too much for most budgets.  Going out to dinner with drinks with the family runs about $75-$100.  Buying the unnecessary food at the grocery store add another 75 bucks to that bill.  So say you go out to dinner 3 times and grocery shop twice a month it comes out to approximately $450 of well-earned cash down the drain and with very little benefit to your overall health.  You fall in love with CrossFit and guess what happens you start to make those changes and before you know it you’re down to one dinner a month with no beers or sodas and you’ve cut out the junk food from your grocery list and holy buckets you are saving significant money by paying your $150 monthly dues. You now want to come back because it’s benefiting you two fold and if this isn’t the place for you didn’t have to take out a loan!  Approximately $5 a day to better yourself, two cups of venti dark roasts at Starbucks.  But it will only happens if you want it and do it.
Secondly I do it as a thank you for taking a chance on my gym.  I really do appreciate your business but even more so I appreciate your company.
March On Ramp begins next Monday.  Call if you want to reserve your spot.
Dry Needling Demonstration tonight at 7:30pm at CFGB.  Dr. Eric Wallace PT, DPT will be working on T showing you exactly what Dry Needling entails and how it may benefit your active recovery.  Everyone is welcome to attend.  The more tools you have in your pocket to keep your body healthy is worth its weight in gold.
CrossFit Games Open begins Thursday evening.  Does anyone want to bring back the Thursday night live showing followed by a chance to do the WOD with me afterwards to test it out. Post comments on the CFGB Fb page if you do. Friday all day we will be doing the Open WOD as well as Sunday Afternoon as of right now at 1PM.  If you haven’t signed up yet please do you won’t regret it.  See where your training has brought you and what more you need to work on.

Life is a song – sing it. Life is a game – play it. Life is a challenge – meet it. Life is a dream – realize it. Life is a sacrifice – offer it. Life is love – enjoy it.
Sai Baba
1.) 20 minutes or 15 total Snatch reps from blocks at high hang
2.) 3 Rounds
50 Double Unders
50 Medball Cleans 20/14lb (feet must leave ground each rep.)
3.) 20 minutes or 15 total Clean & Jerk reps from blocks @ high hang
4.) 50 GHD Sit-ups

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Alyssa DeNoble
12:08
up to 90# hh snatch
15
0
Cancel
Analicia Roberts
14:40 rx.
155# ohs tie old pr. Very happy cause its been awhile.
17
0
Cancel
Andy Glawe
21:38, ignored du cap
135 hh snatch
20
0
Cancel
Anna Schumacher
14:25 rx - holy lower back, Batman
210# overhead squat PR
16
0
Cancel
Anne Hoffman
18:01 RX
55-70# snatch
17
0
Cancel
Ben Hansen
9:11
20
0
Cancel
Charlie Spry
Sn to 165#, 15:55 rx*
Previous ubdu max of 50, got to 60 1st round
21
6
RX+
Che Ater
What were those tosses called...wall ball cleans? Med ball clean throws?
Ben Hansen
Med ball clean drop squat catches? Or maybe just call them cheating? Only did like 5 and they got old too.
Charlie Spry
Med ball clean drop squat catches? Or maybe just call them cheating? Only did like 5 and they got old too.
Charlie Spry
What were those tosses called...wall ball cleans? Med ball clean throws?
Ben Hansen
RX+
Che Ater
Cancel
Eric Hansen
14:04 rx
13
0
Cancel
Eric Johnson
14:41 RX
18
0
Cancel
Grace Adler
14:41 RX, up to 85# HH snatch
Sam- 16:55 (2 min cap), up to 80# hh snatch. Jackson- 14:00 wms RX, up to 85# hh snatch.
11
0
Cancel
Grant Soletski
10:53
1
0
Cancel
Jamie Kemen
17:00
All 50 DU 2/3 rounds. 55-70# HHSnatch
17
0
Cancel
Jim Koehler
Around 15:00. 125 Hhsnatch
13
0
Cancel
Justin Peterson
8:33
15
0
Cancel
Kayla Duchateau
10:43 16#wb
105#snatch
14
2
Boom
Alyssa DeNoble
Boom
Alyssa DeNoble
Cancel
Keith Bassett
20:00
8
2
Bassett!
Justin Peterson
Bassett!
Justin Peterson
Cancel
Kimberly Nault
12:57 Rx
16
0
Cancel
Lindsey Koehler
13:20 (sub hh barbell power cleans)
55-75# high hang power snatches
11
0
Cancel
Liz Goetz
14:32 rx
4
0
Cancel
Marcie Kyllonen
13:51 rx
Up to 70# snatch
13
0
Cancel
Mark Davis
18:03 du cap
95# snatch. 105 fail x 2
16
0
Cancel
Mary Stueber
18:43, 75# Sn
DU cap, continued practice, 25 GHD
20
2
I'll have ur Fuel at 5:15 tomr
Andy Glawe
I'll have ur Fuel at 5:15 tomr
Andy Glawe
Cancel
Michelle Johnson
15:44 Rx, up to 85# snatch
13
0
Cancel
Nate Hall
10:53 RX
^ to 155% HHS
9
0
Cancel
Pauly VanderKelen
10:09
HH snatches up to 155# / Observed dry needling demonstration.
2
0
Cancel
Scott Herber
12:45 rx
15reps at 115#
16
0
Cancel
Sylvia Christensen
14:36
115# hh snatch, 125# hh clean, 50 GHD
18
0
Cancel
Theresa Rosenquist
Rest day (EZ ROM)
EZ 15 min bike > Reformer > rumble roller
12
0
Cancel
Tina Schmidt
20 min AMRAP: 50DU & 50 air squats w/ weight vest
PSP 5x5 up to 95#
15
0
Cancel
Todd Rocheleau
16:59
14
0
Cancel
Ty Krueger
10ish min rx (took it real easy to save lower back)
Worked up to 185# on HHS
17
2
I took it easy on my back too. Conscious of every moment of my back. Totally worth the extra time bc my back is ok
Analicia Roberts
I took it easy on my back too. Conscious of every moment of my back. Totally worth the extra time bc my back is ok
Analicia Roberts
Cancel