Roots

Tuesday Feb 6 2018


As promised below is the recap of CFGB athletes' performances from this past weekend.  The numbers at the end are the places for each heat/workout. 

Women's Scaled: 
    Barbi Gossen - 1st place (2,1,2,3)
    Shannon Van Pay - 4th place (4,3,4,4)
    Brandi Binsfeld - 8th place (7,6,7)
    Jennifer McFall - 9th place (10,8,10)
    Paula Soletski - 9th place (9,10,9)
     Danielle Novak - 10th place (11,11,12)
Women's Intermediate: 
    Lauren Kalil - 2nd place (1,4,6,1)
    Laura VanderKelen - 3rd place (6,3,1,3)
    Bryn Odberg - 6th place  (3,5,11)
Women's RX: 
    Rachael Salata: 1st place (1,1,2,2,)
    Jessica Schmidt: 2nd place (3,3,1,3)
    Antonia Shanle: 3rd place (5,2,6,1)
    Brittany Van Enkevort: 4th place (2,4,5,4)
    Alyssa DeNoble: 5th place (4,5,4)
   Sam Carter: 6th place (6,6,2)
Men's Scaled: 
    Trevor Hofstetter: 3rd place (3,8,1,3)
    Brandon Meehan: 6th place (4,3,9)
    Karl Bonkoski: 9th place (7,10,6)
    Andy Glawe: 10th place (9,6,10)
Men's Intermediate: 
    Chris Ness: 2nd place (5,1,2,3)
    Mike Luberda: 3rd place (1,6,1,4)
     James Mueller: 4th place (6,2,6,1)
    Adam Shirek: 5th place (3,3,11)
    Louis Wulterkens: 9th place (11,5,9)
    Jim Tschampl: 10th place (8,9,10)
    Tom Fameree: 11th place (10,11,8)
    Brett Kohout: 13th place (13,12,13)
Men's RX: 
    Tyler Krueger: 3rd place (4,2,2,4)
    Derek LaBonte: 4th place (3,3,4,3)
    Paul VanderKelen: 7th place (6,7,6)
Team: 
    CFGB: Rachael, Antonia, Derek & Shane - 2nd place (4,1,1,3)
   Badgers with a Klew: Carly was a last minute fill in but certainly did her share of work - 3rd place (1,2,4,4)
    Do it for the Insta: Alyssa, Sam, Nate, Andy -  5th place (3,6,6)
   Cannoli be so Fit: Lauren, Brittany, Chris, Tyler - 6th place (6,5,5)
   The Young & the Repless: Brynn, Danielle, Mike Green, Troy - 7th place (7,7,7)  you should all go buy some lottery tickets!!!!!
   We'll Bring the Donuts: Jess, Laura, Sal & Charlie - 8th place (8,8,10)
    Dirty Whiskey & H2O Croutons: Erin, Jamie, Paul & Jim - 9th place (10,9,8)
   New Team Who Dis?: Liz, Kaitlyn, Nick & Brett - 10th place (9,10,9)
    Beauty & the Beards: Krystal, Tina, Christian & Tom - 11th place (11,11,11)

Once again....nice work everyone!

1.) Every 2 minutes for 5 rounds complete Snatch Complex @ approx 70%
1 Snatch Extension
1 Snatch High Pull
1 Snatch
2.) Roots
27-21-15-9
cal Row
Dumbbell Push Press 50/35lb
GHD Sit-ups
*3.) 3 rounds
20m Dumbbell Farmer Carry 50/35lb
15 Dumbbell Hang Power Cleans 50/35lb
20m Dumbbell Farmer Carry 
15 Burpees Over Dumbbells
*4.) 5 rounds
10 Dumbbell Single Arm Over head Squats (5 each arm) 85/60lb
10 Parallel Ring Rows
*5.) 12 minute AMRAP
20m Sled Push 45/25lb
20/17 cal Assault Bike
*6.) 5 rounds
10 Reverse Hyper
10 Bent Over Dumbbell Row
10 Back Extension
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Sal Bertuglia225d

Oooo tough break dirty whiskey...that’s a heart breaker right there #8of11

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Paul Mantz224d

Next time Sal... next time.

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25#, snatch at 55#, accessory work
15:38, 35# DB, abmat su 20# ball
105# snatch
25# DB 75# snatch complex
95# 14min@30#
12:33. 25# ghd to =
65# snatch
30# DB, 80% SP 20% PP. Ab mat 25# WB
DB PP @ 35#
14:29 35#DB 16#WB ABMAT 1st 2 Rounds, zero 2nd two
30# db, abmat (boo). Snatch @ 95#
Taking the rest day I should have taken yesterday
30# DB, Row, and air squats for WOD
12:00 ab mat sit-ups with wall ball. 30#db Strict press. Still resting a pulled hammy
Snatch 95. DBOHS (45) RR
14:28 35#DB ab mat w/ med bal
Trainer +10# snatch complex
13:16 40# DB 20# ab mat situps
25# DB, Ghd to //. 65# snatch.
115 snatch 17:04
14:37 25# DB
55# snatch complex
SN: 155
15:46 Sit-ups with ball 20#DB
55# snatch
16:58 RX WT, abd mat sit up with med ball
75lb snatch
12:22 35# DB, 20# abmat situps
115# snatch
12:37 ... sub abmat w10# & 25#db
60# snatch
Snatch 85#
70# Snatch
20# DB, ab mat. 75# snatch
30# DB, all GHD but round of 21 (halfway). 85# Snatch. Shoulder & Ankle Mobility. Handstand Walk practice. The ever elusive 4th step still hasn’t come yet.
11:30 50# db abmat sup/ 20# wb
135# snatches
10:58 ab mat vs. ghd’s
165# snatch complex
13:26Rx. 155# Snatch Complex
I looked at the extra credit, and then biked for 15 minutes #wheresthecupholder
Calculus Homework / Completed Roots in 14:10 on Saturday 2/10/17. Dumbbell push press: 9-9-9, 11-10, 8-7, 9
Snatch 75#
115 snatch
13:03 35# db 75# snatch
Started breaking in my gloves and practiced some handstand pushups
12:54, 20lb db, ab mat sit ups, snatch 50lbs
12:07 Rx, except GHD’s to //
115# snatch
135#
14:23, 5#DB, ab mat situps
^30# Snatch complex
115# snatch after wod