Thursday, April 21, 2016
Red Baron Down
Got the invite to the 2016 Central Super Regional and by gosh I think we’ll be heading to Ohio in a couple weeks. This is the 5th consecutive year CFGB has been represented at regionals. I want to thank every member of the gym for being a part of this. We program for champions and you all train every day as such. We all play a vital role in making one another better through the daily competitive environment. Our competitive environment does not separate us between the good and the not so good but actually brings us closer because no matter the weight differences or scaling of the movement we are all busting our asses side by side. The family is strong here and I wouldn’t change a thing about it. Bring on regionals and let’s help Tina, Garrett, Anna, Chuck, Alyssa, Derek, Jake and Sam prepare with some good old fashioned intensity.
Have a great Thursday.
Have a great Thursday.
Whoop whoop!👊🏻 But Grant, I'm concerned about the 3,459 emails you have.😳
I'm more concerned with Crossfit's bad grammar... *your team HAS earned.....
1.) Strict Press 5 x 1
2.) Red Baron Down
3 rounds
3 Rope Climbs
20 Dumbbell Split Jumps 25/15lb https://youtu.be/grID4CMcPdA
15 Jerk 115/85lb
*3.) 7 minute AMRAP
12 GHD Sit-ups
20 Thrusters 75/55lb
*4.) Pull Sled for 8 minutes->Push Sled for 8 minutes->5 Tire Flips
Note: record weight and pick the heaviest tire you can move without death happening.
*5.) Run 2 miles with vest for time.
2.) Red Baron Down
3 rounds
3 Rope Climbs
20 Dumbbell Split Jumps 25/15lb https://youtu.be/grID4CMcPdA
15 Jerk 115/85lb
*3.) 7 minute AMRAP
12 GHD Sit-ups
20 Thrusters 75/55lb
*4.) Pull Sled for 8 minutes->Push Sled for 8 minutes->5 Tire Flips
Note: record weight and pick the heaviest tire you can move without death happening.
*5.) Run 2 miles with vest for time.
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Alyssa DeNoble
1, 2, 3 & 5 done with some mods for hotel gym
15
4
What did you use as a weight vest for the run? A bottle of tequila?
Did you string bed sheets together and climb down your balcony?
Turns out she didn't work out at all. She's just drunk posting all of this.
You would think she could have at least flipped a tire while she wa s at it! There has to be some laying around in town there.
Anne Holzem
100# strict press, PR! / 15:15 mod
1 rope pull per climb, last round did a few progressions; 65# jerk
5
0
Brandi Binsfeld
14:50 65# Jerk (did all rope climbs except last one, did rope pulls)
67# SP
8
0
Derek LaBonte
6:57; #187 strict press
#275 c&j; sled push and pulls with tire flips and hs walks; fs #295; 7min AMRAP 4+8
20
0
Grace Adler
16:26
Subbed db cleans for split lunges first two rds, subbed db squat for last Rd. Rx weights. 110# SP.
13
1
Thanks for your encouragement on the strict presses! I'll get that 87# next time!!
Hilary Krueger
12:13 65# jerks
70# SP, which to you is baby weight but for me it's a 15# PR!
12
0
Jenni Phillips
Up to 75# strict press, 11:21
First round RX, then wrist decided I was doing the second round at 65#
21
0
Justin Peterson
5:47
Only got to 165# today (15 under PR) Shoulders smoked from burpees yesterday!
15
0
Marcie Kyllonen
9:35 Rx
87# strict press
9
1
I got 85# three times but couldn't get 87#! Next time dang it!
Mary Stueber
16:22 RX
87# SP 7# PR
25
2
Rebecca Smith
13:35 kinda rx
110#SP 15#db/85#PJ Rope did not comply. I tried soooo hard. Eff the rope!!!
23
0
Robin Mueller
10:55, 65#J, 5#db
95# SP (10# PR), 100# fail-twice Ex.C: 7 min of wb sit-ups & 45/35# T.
20
1
Nice PR!
Sarah McKee
13:02
shoulder mobility instead of strict presses rope pulls just lunges db push press * extra credit was reminding Tina that she grabbed a mens bar and to take her weight down by 10 for that....
19
1
I am a lot to handle. Extra credit indeed!
Steve Kaster
15 ring rows fore rope and 10 front squats for lungs per round. Front squats and push press Weight @ 115
8:58 / 205 strict press PR
17
2
Ty Krueger
215# strict press - 5# PR
6:20 RX then rest 5 min and 7 min AMRAP of 12 GHDSU + 20 thrusters @75# = 4 rounds
22
0
Tyler Shaw
6:41
12
3