Tired

Wednesday Apr 12 2017


****************Yooooooooo***************
Tee shirt preorders are live and that they will close on Monday night of April 24. During preorder more than 1 shirt and cost is $20 per shirt. The $20 deal is only going to be available during preorder so if you're going to buy the shirts anyways might as well do it now. Shirts for sale at the gym are all $25. Jake and Jordan did some impressive work on these. Make sure to let them know what you like and maybe even some idea's you have for a future CFGB shirt. Monday the 24th it's ova so get ordering so you can show people that you actually "do" CrossFit at the best little gym in town.  

We haven't done a partner workout in so long. I'm very excited to flip some tires! Make sure you are watching out for eachother when flipping tires. Also, when class is over make sure they are not in the middle of the drive way. Wear something that you don't mind turning black!
Believe in yourselves and each other and together we will succeed. 
Have a great Wednesday 
1.) Front Squat 10-7-5-4-2-1-1-1-1-1, Every 2 minutes 
Note: work up to heavy. Like PR heavy, be smart early. 
2.) Tired
20 minute AMRAP
5 Tire Flips 
800m (200m)
5 Tire Flips 
50 Pull-ups
5 Tire Flips
100 GHD Sit-ups
Note: use heaviest tire available. 
*3.) Parralette L-sit, accumulate 2 minutes
*4.) 100 Hollow Rocks, every time you break 20 Push-ups

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Grant Soletski104d

This is going to be fun. Like serious.

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Sal Bertuglia104d

Somebody has been eating their wheaties. Fantastic programming last couple of weeks, coach

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190# fs pr
1 Rd +4 pull-ups
1 round plus 28 pull ups team az
Front squat to 145# (10#pr), glute work
Flippin' tires with Manda
Failed 150# FS. No PR today.
2+ 150m run with Derek
215# Fs (10# pr)
1 round + 17 pu's scaled with Hollie. That was funsies!
200# FS, for a 45 lb PR! (I was trying to lift light today, and it felt light... Imagine if I had tried! 1 round and 31 PU with RaLinda.
1+19 pullups. Big fat tire!!!
Front squat 145# 10# pr
1+run and tire flips
Partnered w/ Justin B. 295#FS. Failed 305.
115-275 FS. 10# PR
25/50 pu 2nd round /C.king
1 RD + 50/50 PU @buzzer w/Sabrina
FS 245# PR; failed 255# x2; EC#3 & EC#4 completed sans push ups
215 front squat pr! 2 tire flips with ross
100 hollow rocks no pushups. Worked on some pistols and chit chat
295 FS 315 fail twice
That didn't change my rep scheme at all
Post OP Walk #11
3.5 miles from the box and back
2 + 380m with Jeff
^365, 385 fail
115#-210# FS 15#PR
25/50 PU 2nd round w/ Bill H.
2 + 150m w/Antonia
280 x 2 miss 277 x 1 miss did manage to hit 265. 1 + 14 pullups w/bets we destroyed tires
thanks Jordan and Anna for the encouragement. Looks like I need to get back to squatting Anna is getting close to my front squat PR!
145# FS, new pr! ✨
1 round + some pull ups, team Kara Han & Liz
1 round run and 4 tire flips
W/Rachel 😁 115# box 📦 fs with T
W/ Krystal 😀 1 round + 42 pu
FS 85-170 (hard fought 5# pr)
Wod with Zach & Sarah
150# FS. Failed 160# 😥
FS 135# (20# pr)
1rd and 1 tire flip after pull ups with Todd R
FS to 285# Failed 295# PR try
190# FS (35# PR!)
1 Rd + 59 GHD with Brian and Jim
300# FS PR
230# FS, 5# PR
1 Rd + 30 GHD's with Chris R.
Done! ✅
FS 125# (30# PR)
Team Jamie/Krystal
42/50 PUs in 2nd round. 160# FS (10# PR)
4 GHDs short of 2 rounds for Team Brunette aka Rachel and I
Front squat to 175# (10# PR)
1+20 pull ups for team small🍟 Thanks for the PUs Tyler lol
185# FS, 60# PR LOL
1 Round + 6 PU
175# PR 💪🏼 Team Hannah & Kara!
1rd+9 kb's@ 1pood after pull-ups (sub for tire flips)
fs ^125#
Rest day
FS during Barbell yesterday, 200# (20# PR)
275# fs 10# under my pr
Whatever​ Sam Scherwinski said.
W/ Sal & later w/ Josie
4/5 TF after PUs in 2nd rd; 195# FS PR; 5:15m re-do w/ Josie - 1 + 56 GHD
335 FS #20 Pr failed 345
Barbell
FS - 135,185,225,245 - Pulled left hamstring on the 4/4 @ 245#
Rolled out hamstrings / EMOM10 - 10 UB C2B for 100 total / Strict press up to 155# then 10,8,7,7,7 strict press @ 115# / *3.) complete in 20 second increments / EMOM10 - 10 UB ring push-ups for 100 total.
100 du, fs 155#, partner wod row200 partner plank 10 push press85# partner rest 3 tounds about 12 min; emom 75 sec 10wallballs /8 burpee box overs, 100 ghd, 10 hspu mat and 15# plate
1 + 96 GHD with Laura.
Thanks for a fun workout Laura! Post surgery front squat prs 185-195-200-205-210- fail 215. I'll take it. Shoulder stability. 5 mile recovery run. Mobility.
#135 FS (#15 PR) failed #140
Wod with Hilary 💪
175# FS (15#PR)/1 rd + 31 pu with Barbi
PRs and flipping tires with Barbi great start to Hump Day
W/ Machette Johnson
4/5 tire flips after 2nd round of PUs. 275# FS
290# Front Squat PR
1 Round + 45 Pull-ups with Mike Green
345# FS
2 rds, 100m w/ Joe
1rd + 50pu, 255fs
Box FS: #160
"Tire'd" w/ Chris N: 1 Round & thru 47 Pullups (I sub'd 400m on Airdyne).
Partner with Tom 1 rd + 50 pu + 5 tire flips
FS up to 215# (tied PR); missed 220#
With Jim...whatever he said...go team 50.5 (average age)
Got up to 265 FS before I tweaked my fricken back!!!!!!!!!!
385# front squat (410# miss)
1 round + 14 GHDs with Ryan
1+20 pull ups for team small🍟
325 front squat
Wod with Jennie and Sarah
20#pr to 245#