dr. Inky

Wednesday May 10 2017


The challenge begins Friday and I will have the sign up live before you wake up in the morning. Fun week so far let's continue the funness with some even funner fun today. 
Have the funest Wednesday. 

Join Joe Woldt from Aurora BayCare Sports Medicine this Thursday evening at 6:00pm as he gives a presentation on back/hip management for you CrossFit athletes. 
-understanding common back and hip injuries 
-mobility to reduce injury risk
-pre-hab exercises 
-active demonstrations 
Open to all members of CFGB. 6:15pm class is cancelled but we will have a 7:15 class afterwards for presentation attendees. 
I expect to see this filled with all your smiling faces. 
1.) 5 minutes up the Back Squat Ladder
15 reps @ 45/35, 95/65, 115/85, 135/95, 155/105, 185/120lb
2.) dr. Inky
25-20-15-10-5
Power Clean & Jerk 95/65lb
GHD Sit-ups 
*3.) Bench Press ME 135/95lb, rest 3 minutes 
185/135lb, rest 3 minutes 225/155lb
*4.) Air Raid 
5-10-15-20-25-30-35-40-45-50-45- and down
10 min cap. 
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Hilary Krueger 218d

So many clean and jerks this week, I should be an old pro by Friday you'd think.

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Chris Ness218d

I know right?

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Brittany Van Enkevort218d

So I'm assuming snatch week is next week??? 🤔😏

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Ross Van Enkevort218d

Split jerk practice was much needed today. At least for me

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Bruce Hoffort218d

Quick question; are you (Grant) grilling steaks for everyone on Thursday night for the hip replacement seminar?

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Grant Soletski218d

Yes you gotta buy the steaks though.

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Omar CruzRivera217d

Grant is bringing chicken, he said that today.

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Grant Soletski217d

he is lying.

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Had to go to work.
15:55
Finished 95s. First time squatting without lifters in quite a while. It was surprisingly ok.
Up to 155x2 squat
Squats completed at 105#
6:17 (subbed 135# deadlifts for clean and jerks)
Men's bar and weights for back squats- finished at 4:40. 5k row before class. 1 mile run after class.
13/15 BS @ 125#. 3 mile run
15:10 55# ghd's to //
Light on BS 35/45/55/65 (12/15).. slow pu negatives after. Hip/low back angry today 😕
9:45. 55# weighted ab mat
13/15 @ 105#
17:39 #75 GHD2=
thru 135 BS
Finished 120# bs. Air raid back through 30 du tripped on 24/25 😑
4:53 squats kilo version
25/45/55/65/75/85 Then 5x5 @147 for some stupid reason.
Bs 7 reps at 185. 10:43 RX
1 @ 205
12:52 abmat SU
Finished, followed by sprint to airport.
BS - 4:51
I did the squat thing at a nice steady pace:) 12:33 on the workout
I was really tired and I apologize to Jake for not doing what he wanted me to do. I honestly was trying it just didn't look like it due to my exhaustion.
14:41 Rx
Through 135 BS's
~15:38, C&J @ 55#. Got to 7th rep @ 105 BS
Bs- completed all at 155
45#, GHD to // with some full ones thrown in for funsies. 15/15 @ 95 BS
10:55 - 55#, hanging knee raises
BS thru 95#, didn't plan the 105# weight change well 😳
BS 8 of 105#s
16:42 @ 55# all GHDs
Through 95#
Done with 105% BS
14:02 20 # medball situps
BS: 2/15 at 185#
4 bs at 125#
10:29 55# ab mat
Through 95# Rough. 🦀 by lower back
11:28 16#wb sit-ups vs GHDs
15/15 BS @105#, 18 seconds remaining
BS 12 @105# Today hurt.
11:00 rx no pain no gain, should gain a lot today lol
11/15 squats @120#; 12 J-hook rope climbs - newly learned tonight; random other stuff as I was so cashed for some reason
7/15 on 125#... THEN, did the regionals work out (running/HSPU/chest to bars/air squats/all with weighted vest) 12 rounds, broke it up as a partner thing with Tyler, each did 6...too bad Grant told us after round 3 were doing this workout Friday... LOL😂
13:11 - 55# ^competed 105# Round BS
Who thinks the legs will be sore tomorrow? ✋🏼
8:34 55#/hanging knee raises
2/15 @ 105#
10:19 (35lb) ab mat w/med ball
1604 SU angry low back
15/15 105#
11:52 switched to abmat and 20# MB @ set of 15 stupid back
BS finished 155#
BS 155✅
1.) Completed the 15 reps @ 155# with 2 seconds to spare / 3 position snatch - 95,115,135,145,155,165 failed from the floor but then reset and got it,170 failed from the floor, reset and still failed 3 times so I called it / EMOM5 - 10 wallballs with 30# slamball / Bench press - 25@135#, 11@185#, 4@225# / 6x10 second hanging L-sits / Bottoms up 45# kettlebell press - 3 reps with each arm
11:14 55#. Through 105# bs.
Bs through 125. Some other shenanigans
13:30 RX# GHD=/BS 8/15@105
Got 4 reps into 135
BS finished 135#
13:16 butterfly situps
Finished 155 with 30 seconds left.
BS finished 155#
REALLY glad it was a Rest Day!
BS completed in 4:57
2 at 205#; 7:17 air raid (one trip at 20 coming down)
Through 155s
Am/ Regional event 1-19:58 Then 20 cal bike 20 cal rower rest 1 minute 20 cal rower 20 cal bike rest 3 mins x 3 Pm Squats got 5 @185 from the ground, double under thingy 7:58