Monday Feb 5 2018

The Ice Bowl came and went another year this weekend and as usual it all went pretty darn smooth even with a additional day thrown in there for a team competition day. Jess and Zeamer kept the equipment crew running as smoothly as ever. I honestly compare our crew with the crew at the CrossFit Games as it is pretty amazing to see once the clock ends 15 or so members racing out to wipe the bars down, reorganize and set up for the next heat or workout and all in the blink of an eye. Seriously well done crew, you are appreciated more than you know! Our head judge Billy Binsfeld once again no matter the situation kept every judge in the know meeting with the group before every workout going over details and then with the help of T Shaw and JT kept law and order on the floor during the WODs. Judges you all were impressive, thank you! Sal kept the crowd engaged as the MC all day Saturday. Sal is a man of many talents but the one thing he thrives at above them all is his play by play and his New York humor keeping the crowd and athletes smiling all day long. Special thanks to Marty for stepping in Sunday to help out Sal MC'ing while Sal competed in the team comp. A well done is in order for Bets, Lisa, Duncan and Brucie for keeping the heats and stats up all day long both days. Never was there a minute that passed by without me being able to see who was in the lead on the leader board. Whitney kept us fed with her phenomenal food all weekend. Thanks to Jordan Waack and his sis Emma for keeping us all safe with their EMT services! To every volunteer your time and effort is beyond appreciated. Lastly my best pal JT, what a job my friend! To see what I started 6 years ago grow to what it has today is because of one person with the drive and passion and that person is you JT. From the workouts, the athlete briefs and the overall flow you absolutely made this weekend possible. Once again I want to thank our sponsors that gave us the ability to be the highest payout in a competition in the the state! I hope you all had a great experience and we'll see you all again next year!
I want to congratulate all of the CFGB athletes this weekend you all fought like animals but with grace and class that stands out above the rest. We will have a full rundown of all athletes and places on tomorrow night's post.
Thanks again everyone, I love you all.
Have a great Monday!
1.) T
5 rounds for time of:
100-meter sprint
10 squat clean thrusters 115/75lb
15 kettlebell swings 2/1.5 pood
100-meter sprint
Rest 2 minutes
Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.
He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.
He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.
*2.) Back Squat 2-2-2-2-2 @ approx 80%, rest no more than 2 minutes between sets
*3.) 21-15-9
Deadlift 275/195lb
Box Jump Over 24/20"
*4.) 10 min EMOM
odd: 15 Chest to Bar Pull-ups
even: 15 Handstand Push-ups
note: scale down as needed to be able to remain consistent 
*5.) 5 rounds
15 GHD Sit-ups
10 Dumbbell Single Arm Push Press 65/45lb (5 each arm)
20 Banded Twist (10 each side)
note: on the db push press concentrate on keeping the midline vertical not shifting to the side of the lift
*6.) 5 x 30 cal Row, rest 1:1
note: splits are to get faster each round
*7.) Alternating every minute for 12 minutes:
Left Pec Smash
Right Pec Smash
Left Lat Smash
Right Lat Smash
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Rehab and extra credit
Back squat at 105#, deadlift at 135 and step overs and jumps, ghd and push press done at 25#, 5x30cal done and all my rehab stuff complete
25:08 55#, 35# KB
Rx wt. American swings.
24:04 #75 35#KB
65# cluster 35 kb
Rx 23:58. Backsquat 275. *3) Rx took 7:19
75# cluster 40# kb
Quads & traps are fried. Also, ate an entire pizza yesterday. ‘Twas glorious
75# clusters, yellow kb
21:31 65# cluster/45# KB swing
Shoulder mobility
Flu for time
Fonti is too fast. HSPU/PU emom. GHD/DBPP/Twist
75# / 45# kB
24:35 95#/53#
Skipped last 20 KB swings
25:31 65#/35# KB
65/35, ski erg, hamstring
26:24 RX clean thruster, 35lb KB
25:25 95# sct, 53# kb
24:59 95# 35# KB
21:49 75# cluster/45# kb
175# BS, Shoulder Mobility
UB Clusters / 15 UB KBS first round, 8-7 for rounds 2,3, and 4, 6-5-4 for the last round
#75/ 35# KB
Sending a 9 line. 195# BS. 5 rounds: 15 GHDS, 6 dips, 25 hollow rocks, 5 sots (65#). FT: 50 DL(105#), 50 pull-ups 5:48 🐌 on the pus 🦖
21:46 95#/53# kB
21:48 #55 #26 kB
**w/ 125m C2, #17.5 DB Clusters, #35 KBS (Russian -> Am); Row'd Royalty 18.4, MWOD knee therapy.
22:25 115#/35# KB