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Monday, February 1, 2016

Trooper

Former CrossFit Games Champion Sam Briggs broke the 500m indoor rowing record yesterday. If I have my facts straight the world record she broke has stood since 2005. Pretty dang impressive considering the fact that she was not training specifically to do so. From her records she also deadlifts 385, backsquats  285, clean and jerks 220 and has a Fran time of 2:36 all coming from a 33 year old 136 pound woman. Through the last 5 years a major criticism of CrossFit was that being good at everything will never make you great at one athletic feat, I beg to differ and Sam has the world record to prove it.
Have a great Monday.
1.) Trooper
10 rounds
5/10/15 yard Shuttle Run
7 Chest to Bar Pull-ups
1 Deadlift 355/250lb
Rest 1 minute
Note: the shuttle run is intended to be an all out sprint. Do not walk, do not jog, sprint. Record total time.
*2.) 3 rounds
25 GHD Sit-ups
15 Clean & Jerks 95/65lb
Note: C&J to be cycled. If unable to cycle drop weight as necessary.
*3.) Power Snatch 65/3, 70/2×3, 75/3×2
*4.) C&J 60/2, 70/2, 75/2, 80/1, 85/1, 90/1
*5.) Row Session
10 minute warm up and cool down
Row 500/400/300/200/100/200/300/400/500m segments @ 22-25 S/R AFAP, rest 2 minutes between each segment

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Alli Nowak
20:45 @ #205
Ring rows instead of pull-ups, hands still torn from last Monday🙄
15
0
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Alyssa DeNoble
21:23 205#
23
0
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Amanda Zeamer
19:00 155# bands
Not to shabby after two weeks of sickness
19
0
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Amy Zynda
21:05 175#
Banded c2b. 50 GHDs.
18
0
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Anna Schumacher
17:15 rx - oops did 255#
Rowing EC complete- 6:13 on ghds and c&js
16
0
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Bill Hoisington
24:48 #275
23
0
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Billy Lowney
16:00..ish. Looked at clock late.
7
0
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Brian Toole
19:00
17
0
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Charlie Spry
17:49 rx
29
4
"The Dark Spry Returns"
Sal Bertuglia
No Rx+?
Mary Stueber
Lol I might have run a few extra meters. Oops.
Charlie Spry
It's almost like you're a Crossfitter.
Amy Zynda
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Cole Cravillion
18:34 rx
20
0
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Derek LaBonte
16:51 Rx
11
1
welcome to CFGB!
Grant Soletski
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Eric Hansen
~20:30 255#
25
0
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Grace Adler
24:35
205#
10
0
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Grant Soletski
19:05 DL got really heavy at the end
ghd/clean 6:59, clean & jerk done
17
0
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Greg Goffard
19:58 295# DL
Converted to PU's @ rd 7
0
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Hilary Krueger
23:04
185# (my 1 rep max 10 times!)
24
3
Nice job!
Mary Stueber
I'm guessing 185 isn't your max anymore :)
Amy Zynda
That's my girl!
Ty Krueger
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Jamie Kemen
24:??
215 DL, 1/3 C2B no band, rest 2 reds. 50GHd
21
0
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Jason Nobles
Ithaca
17
0
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Jennie Campshure
25:??
195#. Regular pull-ups and some banded c2b
6
0
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Jim Koehler
19:05. 275# DL
20
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Jim Tschampl
21:55 Rx
GHD and C&J extra credit - Done.
8
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Kent Maxwell
24:55
My time is bigger than yours.
18
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Laura VanderKelen
22:43 175#
1
0
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Lindsey Koehler
Ear infection...
Did the power snatch and C&J extra credit so I don't end up feeling like a total lazy bones.
16
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Marcie Kyllonen
18:44 sub bs for dl
50 UB GHD's
15
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Marlene Hall
19:11 175 # band
19
0
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Mary Stueber
22:08 185#
24
0
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Nate Hall
18:04
Power Snatch ^ 135#
25
0
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Nicole Lindquist
23:05 135#
blue band for chest to bar
10
0
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Paul Mantz
~23. 315. Fun but those deadlifts were hard
18
0
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Pauly VanderKelen
17:37 (365# DL)
"Warm-up" 500m row in 1:25 (PR!) / 3rds of GHD sit-ups and C&J complete in 7:32 / Bar MU and parallette HSPU skill work
0
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RaLinda Lamberies
21:21 195#/bc2b
10
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Robin Mueller
20:45
185#, blk band
23
0
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Ryan Froelich
19:52 (235)
22
0
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Sal Bertuglia
19:31
23
1
Grant 1 and you didn't beat me Saturday
Grant Soletski
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Sam Scherwinski
17:03 #225
Unbroken chest to bars all rounds.
5
0
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Scott Adler
20:30 (215#)
Cln/pp and ghd's
9
0
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Sylvia Christensen
24:42 (?) Rx
That DL was about 93% of my 1rm 😳. Snatch and clean&jerk Ec done. 3 rounds 25 ghds and 15 c&j 7:51
17
0
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Ted Kemen
18:53
335#/315#
23
0
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Theresa Rosenquist
24:?? @ #225 & 100m C2
Hmmm, didn't feel slow.. Oh well. #2 EC: 11:08
17
0
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Tina Schmidt
17:58; first 5 rounds at 260# then dropped to 245# because Crossfit math is hard!
16
1
Elite Athlete!
Jim Koehler
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Tom Schmidt
17:58 or 16:58...I think it was 17:58
17
0
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Ty Krueger
16:30
Rowing exc
28
1
Looking like you were at the combine with those shuttle runs
Sal Bertuglia
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Tyler Shaw
16:26
23
1
Like an effing boss.
Grant Soletski
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Yvonne Otero
24:32 155#
Banded c2b, bike instead of run
16
0
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