Whiteboard Search
Monday, December 4, 2017

Sister no. 2

CrossFit Kids and CrossFit Teens begins tonight! CFGB Kids will begin at 4:15pm running until 4:45pm and CFGB Teens will begin at 4:45pm concluding at 5:30pm. This will begin the 8 week program taking those kids from couch potatoes to little athletes and the teenager from an inexperienced weightlifter in to a kid that can walk into any gym and show how it’s done. Classes will be held twice a week on Mondays and Wednesdays at the same times. Go to the Programs Tab and click on Teens for updated class info. 
I want to wish a big Happy Birthday to my sister Holly today. She’s been with me since birth and since the birth of CFGB. I am very proud of you sis. I’m changing up the usual workout (Sister) this year due to the condition of our ropes. As soon as new ropes are hung we will hit that one up to get them ready for the 2017 Ice Bowl. It will be soon! Anyways love you sis and hope your day is pretty alright!
I want to thank Derek for his clinic this last Saturday. Derek is a very wise and caring soul and he’s only still a puppy. I look forward to seeing Derek help you all and you do the same for him as he grows into skin as a CrossFit Competitor, Coach, as an overall great human being. If you attended this weekend can you please post your comments about your experience? Thank ya!
Happy Monday!
Gonna need more than 11 minutes
Chris Ness 2:25AM on Dec 4, 2017
Seriously
Brett Kohout 2:37AM on Dec 4, 2017
Goinna wanna scale that shit then
Grant Soletski 2:58AM on Dec 4, 2017
I attended Derek's presentation & can tell you there was a lot of value he was offering. His life experiences, research, & the overall thought he's given the topics he presented were quite evident. I know I walked away from it with more than I came into it with & for that I'm thankful to him. If/when he puts it on again a recommend attending if you can.
Brett Kohout 2:37AM on Dec 4, 2017
1.) 9 Back Squats @ approx 75% every 3 minutes for 2 rounds
note: unbroken zero pause is the name-o of the game-o 
2.) Sister no. 2
11 minute AMRAP
50 Handstand Push-ups
40 Overhead Squats 75/55lb
30 Muscle Ups
Note: scale with 25 hspu/20 ohs/15 mu and so on as necessary 1 round is the goal
*3.) 3 rounds
15 Reverse Hypers
7 Strict Bar Muscle Ups
note: as strict as humanly possible meaning if you kip it’s as tight and precise as possible
*4.) Every 90 seconds for 12 rounds 1 Snatch extension -> 1 Snatch @ approx 85% 
note: load on the way down for a touch and go. if unable to complete without death occurring drop by 5% until able to do so
*5.) 17 minute max cal Row
note: pick a pace for the entire 17 minutes not too fast not too slow just fast enough to be able to have to work for the entire 17 minutes i.e. not being able to talk comfortably

You must login above to log your score

Alyssa DeNoble
11 mu. 165# BS not really zero pause tho😳
Happy Birthday Grant&Holly!!!!!!!🎂🎂🎂🎂🎂 95#snatch
13
0
Add Comment Add GIF
Cancel
Andy Glawe
14/30 dips (red band)
(25/20/30) 15 hspu 1 mat, 10 hspu 2 mat
15
0
Add Comment Add GIF
Cancel
Angela Cervantes
95# BS 1 round and 7 muscle up ring scaled
0
0
Add Comment Add GIF
Cancel
Betsy Soletski
1 + 23/25 hspu
15#+ab mat ring row and my progression rep scheme 25/20/15 Happy birthday Grant 😘 & Holly!!!
8
0
Add Comment Add GIF
Cancel
Brandi Binsfeld
1 round 25 (2)abmat hspu/20 ohs/15 mu progressions
125#BS
7
0
Add Comment Add GIF
Cancel
Brandon Meehan
245 bs | 11/15 MUs *two ab mat hspu*
15
0
Add Comment Add GIF
Cancel
Brett Kohout
1 rd + 10 HSPU
25/20/15 scheme | BS 215#
8
0
Add Comment Add GIF
Cancel
Brittany Nohr
1 rd + 17 hspu**
25/20/15 but did 36 ohs before realizing I was only supposed to do 20 🤦🏼‍♀️ Bs 175 lots of kip and hips to rings work with Justin and friends
8
0
Add Comment Add GIF
Cancel
Bryn Odberg
1 rd normal rep scheme w/ mu progressions
130# BS, lots of hips to rings work. Thank you Justin!
6
0
Add Comment Add GIF
Cancel
Cal Shanle
1 rd + 20/20 ohs
Scaled version 205&225 back squat
12
0
Add Comment Add GIF
Cancel
Chad Wusterbarth
Plan was to get back to wall not even close. RX 15 MU
185# BS
11
0
Add Comment Add GIF
Cancel
Chris Ness
290 BS 8/30 MU 17 min 4265 meters row , Snatches in kilos
8
0
Add Comment Add GIF
Cancel
Chuck Brehm
29 MU
6
0
Add Comment Add GIF
Cancel
Derek LaBonte
1 + 3 hspu
205 snatch
15
0
Add Comment Add GIF
Cancel
Grace Adler
13/30 MU progression on low rings
1 abmat (mix of strict/kip) rx OHS. BS 125#
8
0
Add Comment Add GIF
Cancel
Grant Soletski
205 bs and I did stuff for the workout.
1
0
Add Comment Add GIF
Cancel
Hannah Fameree
1 rd + 11 OHS (scaled reps, rx OHS, HSPU from box, MU progressions)
120# BS
8
0
Add Comment Add GIF
Cancel
Jake Plennes
13 MU
BS: 265#
15
0
Add Comment Add GIF
Cancel
Jason Nobles
BS at 275
Smolov flashbacks.
7
0
Add Comment Add GIF
Cancel
Jenna Hanson
1 rd + 17 OHS, all the scaling
BS @ 85#
6
0
Add Comment Add GIF
Cancel
Jennifer McFall
145lb back squat
Scaled 25-20-15, 1 round +9/20 OHS. Scaled mu on low rings
10
0
Add Comment Add GIF
Cancel
Jordan Heider
Gymnatics with TomTom!
working on those bar MUs. Still elusive.
13
0
Add Comment Add GIF
Cancel
Kate Mantz
Thru 10 MU progs, 15#plate abmat, 35#
Squats 65#, 85#
8
0
Add Comment Add GIF
Cancel
Kelsey Waack
1rd + 10mup Scaled
Hspu 📦, 55# // BS 130#
7
0
Add Comment Add GIF
Cancel
Krystal Lowney
RX thru HSPU/OHS (9:20)
Then some hips to rings for the last 1:40. BS @145#
14
0
Add Comment Add GIF
Cancel
Laura VanderKelen
1 muscle up RX
155# back squats
0
0
Add Comment Add GIF
Cancel
Lauren Kalil
6/30 MU RX
BS 185#, handstand walking and dips, BMU practice
9
0
Add Comment Add GIF
Cancel
Liz LeCaptain
1 + 10 HSPU • 160# BS
Scaled MUs with band
2
1
Thanks for snatching with me. Sorry I got distracted with Star Wars talk. That has been known to happen 😬
Brett Kohout
Add Comment Add GIF
Cancel
Megan Vogel
1 rd + 9 HSPU **
Scaled 25/20/15, low rings MU, 160# BS, row - 4265m (stayed around 2:00min pace and 24 S/m, Snatch 95# 7 rounds
15
0
Add Comment Add GIF
Cancel
Omar CruzRivera
2/30 MU
BS@255
8
0
Add Comment Add GIF
Cancel
Paula Soletski
125#bs. 10 ohs. All 50 hspu w 25# Pl and ab mat. 1 min to spare.
13
0
Add Comment Add GIF
Cancel
Pauly VanderKelen
Chemistry Class
0
0
Add Comment Add GIF
Cancel
Ross Van Enkevort
4 reps from 1 round
165 for squatting. And hspu from box. Did the 17 minutes if rowing as well
8
0
Add Comment Add GIF
Cancel
Sal Bertuglia
0/2 Ring MU (25/20/15)
12
0
Add Comment Add GIF
Cancel
Sam Carter
16 MU RX BS #145
11
0
Add Comment Add GIF
Cancel
Sylvia Christensen
Through roughly 15 MU progressions
155 BS legz feeling woBbly. 115 snatches.
0
0
Add Comment Add GIF
Cancel
Ted Kemen
1rd + 16/25hspu 170# bs
6
0
Add Comment Add GIF
Cancel
Theresa Rosenquist
Thru 15/30 MMU***
***super modified: 2HSPU->48 DB-PU/#15 Box OHS/mod.MU&RD. BS: #105×10}×2. Shlders 🚬 - not even rowing EC felt worth it.
10
0
Add Comment Add GIF
Cancel
Tina Schmidt
Subbed MU with 30 strict pull-ups
0
0
Add Comment Add GIF
Cancel
Troy Foley
1 rd + 7/25 HSPU
275# BS
12
0
Add Comment Add GIF
Cancel
Yvonne Otero
1 rd + 2 mu progressions, lot of scaling!
half the reps, push ups, 25# 95# BS
11
0
Add Comment Add GIF
Cancel