Burnout

Thursday Apr 6 2017


One of the coolest things about our gym is all the kids we have hanging around while mom and dad workout. The kids range from newborn to teenagers. Regardless of their ages they are watching us and learning from us. At any given time myself, another coach or a member will be interacting with a youngin. Whether it be carrying a newborn baby around or building blocks in the kids room with a toddler. With all the intensity that occurs daily our gym kids allow us the opportunity to go from killing a WOD to a displaying of gentleness that can only be brought out by a child. I can't think of a better place or with better people than those found right here at CFGB to raise a child and coming to that conclusion I promise to continue to work on my swearing!
Have a great Thursday. 
1.) Every 2 minutes for 12 minutes 3 Back Squat, add load each round
2.) Burnout
3 rounds
21 Burpee Box Overs 24/20" 
rest 2 minutes
21 cal Row
rest 2 minutes
note: sub airdyne for row if you get the hankering. each round is a nasty horrible sprint so go uncomfortably fast. Record total time including rest. 
*3.) Snatch from blocks @ high hang 
5 @ 60%
4 @ 65 & 70%
3 @ 75%
2 @ 80%
1 @ 85%
Note: if you use the blocks put them away. Seriously. Put them away the same way you found them. 
*4.) 10 rounds
30 seconds ME Toes 2 Bar
30 seconds Plank Hold
note: record average of all 10 rounds T2B

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Anne Hoffman233d

Awww. Love you Grant!

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Amy Zynda233d

I'll work on my swearing, too. It's time I found some stronger, more colorful words and phrases.

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Kate Mantz233d

Love this!! ...and guilty, I'll apologize for my language as well!

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Kelsey Waack232d

Atleast I can blame someone else for any sassy words Noah says. 😬😁

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18:41, ^195# BS
Snatch ^ 100#, t2b/planks done
Squats 95-145 and felt strong. Kept all 3 rows right at 1:00, slow AF on the box jumps. And then I flipped a tire just to see if I could.
Step ups/airdyne BS ^120#
BS^225# Snatch EC^130#
BS^ 185#
No burpees... just box jump overs at 24" instead of 20". Rowed first round, but the sprint hurt my shoulder. Ran 300 ish meters last 2 rounds. Squats- 225, 245, 255, 265, 275, 285x3. 5k row before class. Shoulder stretches after.
So slow at burpees BS ^140# Ouchie hip flexors
21:10 20" step overs
185-285 bs.
BS up to 335
13:58 no burpees just box overs
Squats up to 215. T2b 6,5,4,4,4,4,4,4,6,4
Post OP Walk #5
About 3.5 miles from box and back
15:58 row
^385
21:30, step ups.
BS: to 155....experiencing hammy hate
Squats up to 375#
BS up to 225 Snatch EC up to 120
335 squat
180# BS
Light squats
Up to 155# on BS, new pr!
Squat 2 @ 255 Snatch ec
19:15ish
BS^145# πŸ™„ Felt so heavy
Squats- 135-165 (failed 170, only got 2 πŸ™)
BS up to 300#
19:09 (20" in box)
BS 135, 155, 175, 185, 195, 195
17:23. 305 BS
205-265 BS
17:34 airdyne
185#bs
BS ^135
16:29 no burpees
Up to 200#BS (another comeback PR!)
21:37 🐒
Up to 165# BS
Back squats 155, 165, 175, 185, 190
Up to 210# on BS, 5# PR hit all 3... I think I need a new 1 rep maxπŸ˜‚
bs ^125#
Step-ups Very light squats
Up to 205# BS
15:55 - 21 cal dyne
BS ^ 365#
15:37 (Rower)
HBBS - 135,185,225,245,265,285,305,315# Back was rounding a little on my last set. Need to improve this. / Company at the house so no EC today.
19:10 mod weight bench over burpees and stat bike. 5 rds t2fb flr and plank hold
15:26--thanks Alyssa for saving my ankle from me
Squat 175, 185, 195, 205, 205, 215. First time ^ of 200 since August.
Up to 185bs
18:18/^225 BS
14:45 row
bs 225 275 295 315 335 355
BS ^ 190#
17:47*******!
****** Supah scl'd!! No box work for the knee today. BS: 115/125/135/145/150/155 πŸ€Έβ€β™€οΈ EC: T2B/Plank}Γ—10
14:10 - dyne on baby blue
Squatzzz - 315, 335, 365, 395, 405, 425
^285# bs