Delusional

Friday Jan 12 2018


Dues have remained the same since I've opened my doors. We have 4 gym upgrades, multiple classes added, multiple coaches at classes, new equipment (and lots of it), a clean gym every night and just in my opinion our value given exceeds the cost. I don't ask much in return with the exception of respect of our coaches, our members and last but not least respect of the equipment. Please stop dropping the bars and letting them bounce all over the place, it wrecks the plates. You can drop all you want but follow the bar down. I'm tired of having to remind you all of this over and over. 
Clean your equipment after you’re done using it. No one wants a bar or GHD that is covered in chalk. 
Throw away your trash and take your equipment home. We don’t have overnight lockers at our facility so cubbies should be empty every night. 
Respect our equipment and our gym and the dues stay the same. Continue to not care and they will go up. Simple as that. 
Thanks, 
Management. 
Have a nice Friday. 
1.) Delusional 
Row 30 cal
~
21-15-9
Dumbbell Thruster 50/35lb
Toes to Bar
~
Assault Bike 30 cal
**select 1 extra credit if time allows in class**
*2.) Every 3 minutes for 15 minutes starting at approx 60% adding load each round 1 Snatch + 5 Overhead Squat
*3.) 14 minute AMRAP 
With pair of 1.5/1 pood Kettlebells
50m Farmer Carry
20m Front Rack Walking Lunge
Then
6 minute AMRAP 
Kettlebell Snatch, alternating every 5 reps
Note: if kb snatch is something that you are not familiar with replace with 50/35lb db snatch
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*5.) Suck it up
Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.



Thumb profile

Megan Vogel186d

Planning to come to the 515 class... what time does gym close after class.. was hoping to get an EC or two in... no worries if not, just thought I would see.

Thumb gaunt1

Grant Soletski186d

closes pretty quick afterwards but sometimes Christian sticks around for a few minutes depending on how sweet you are to him

Thumb profile

Megan Vogel186d

Thanks. Got stuck at office so it didn’t work to get there. But thanks for the info!

Login to comment
Whiteboard
21ish 20# dumbbell
50# thrusters, TTB attempts (most fell short)
12.22 #20
Mobility
14:20 or 15:20??? 25# DB
Some TTB, some half way...not a good ttb day :(
Suck it up, 3rds 8 kb split squat, 5 seated kb strict press
25# DB. Hamstring is back to normal now. Look out 2018.
11:05 RX oh lunges bfb ec snatch ohs ec
FS instead of thrusters (aka much easier) - sore shoulder. Back later for smashing and ec.
14:13 45lb few t2b then t2jhook
14:16 45#
rowed instead of Assault bike
16:32 Rx
EC - SPUC and some core accessory shit.
12:12 toes to rig, 30lb db. Plank extra credit
14:22 35# db thrusters
Ugh that bike😩
13:31 RX
Snatches/OHS up to 110#, farmer carry and lunges AMRAP
16:10 RX - modified T2B after 21 rd
hands are TORN UP from yesterday :(
Departed for Wausau with Laura for our snowboarding weekend at Granite Peak!
Hilton Hotel WOD - EMOM20: odd minutes - 8 thrusters with (2) 50# dumbbells, even minutes - 10 alternating dumbbell power snatch with (1) 50# dumbbell. Practiced switching hands in mid-air. / Every 1:15 for 10 rounds - 10 front-rack walking lunges with (2) 50# dumbbells / Hot tub and pool time :)
13:10 #20 DB (should have gone heavier)
EC: Tuesday’s Front squats from WOD
10:43 (30#)
Planks and pu ec
Suck it up plank holds
14:04 with 20lb db, and kip swings
14 or 15ish
10:18 (45#)
500m X 3 ski erg
17:ish..forgot to look. toes to rig, 10# DB, first time using 10# w left arm, since surgery, yay!