Achilles

Wednesday Nov 14 2018


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!!!
**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


Thumb gaunt1

Grant Soletski69d

Love you Betsy, Zach, Emma, Gracie, Matty and my big boy Sam❤️👊🏼🇺🇸

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90/95/100 snatches
75/50/25 10:35 snatch emom 55-60#
1RM @ 255# (5# PR) 😋😋
11:55 scaled
20min emom snatch 95#
260/500 meters
Snatched @90# x 20 rds
Thru 750m row rx
EMOM ^90# power snatch (14 min)
254/500 row
20 snatch @ 100#
Finished just after 12:00 cap (75/50/25)
Snatch EMOM @ 65#
56/500 meters
EMOM snatch @ 125#. Hit a few at 130 then 135 then 140. Work product was very good today.
41/50 DU
DU struggle bus
250/500 meters, SUs only, DUs suck. 115# power clean 20x
323/500 Meter Row
225 Snatch
11:55 scaled version, singles unders (200, 175, 100)
Single unders
75-95 power snatch
6-5-4 BS 345 & MU = 4:35. Snatch up to 225lb
Scaled reps (du timecap) - Finished at timecap
55# EMOM ... just what I needed to regain confidence.
11:55 (75/50/25)
Snatch emom 55#-70#
Power snatches ^100#
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
Just a little but better on dubs and i could finish #goals. 140# snatch. BS/muscle up practice.
50/50 dubs
^185# snatch not feeling it today
471/500 meters
Snatch EMOM @ 155#
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
Present/emom @70
2 min du 1.2 bike/1:30 du .8 bike/:45 bike to .2 in cap
50/500 meters
Snatch to 105# (3# PR...progress)
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
301/500 rx
DL instead of snatches 20 min emom @250. 3 sets 5 RDL and pistol squats, alternating legs
420/500 meters
I’m weak today 😒