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Tuesday, August 9, 2016

DT

This Thursday evening at 6:15pm Jake will be sitting down and talking nutrition with you all. What do I need to eat in the morning? Lunch? Dinner? Am I eating too much? Too little? What do I eat to perform better in the gym? Can I eat too much watermelon? Whatever question you may have trust me we’ve heard them all and would love to give you a greater understanding of what you are putting in to your bodies. Please join Jake and populate this nutrition talk so we can make this a regular thing.
Have a great Tuesday.
1.) Every 2 minutes for 16 minutes 3 Back Squat, add load each round
note: make this heavy and your first set should be no less than 70% of your 1rm
2.) DT
5 rounds
12 Deadlift 155/105lb
9 Hang Power Cleans 155/105lb
6 Push Jerk 155/105lb
*3.) 30-20-10
Cal Airdyne
Box Overs 24/20”
*4.) 5 rounds
15 Hip Extension
10 Back Extension
20m Handstand Walk

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Bizarro day
Grant said my squats sucked and Ashley serenaded me with country
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Cassie Christianson, Krystal Lowney, Nate Hall, Laura VanderKelen , Anna Schumacher, Amanda Zeamer, Theresa Rosenquist, Michelle Johnson, Sarah McKee, Scott Adler and Mary Stueber
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Alli Nowak
10:52 #95
3 min improvement - shoulda done Rx. Back squat^140#
12
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Alyssa DeNoble
10:01 PR
Bs ^195. C&j^130, 5rds of ext and hs walking done
22
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Amanda Zeamer
6:30
Weight at 65# (wrist issues lately). Bs 115-140 (way agreesive right away) 60 min active recovery incline walk
18
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Andy Glawe
16:58, 135#
Brutal
14
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Angel Anderson
9:03 65#
BS ^125# (2/3@125#)
9
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Anna Schumacher
6:18 (26 sec. Improvement)
Back squats up to 277#
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7
💙my idol! Your amazing!!
Jill Schumacher
Thank you, mom! All of your hard work and progress inspires me 💕
Anna Schumacher
Thank you, mom! All of your hard work and progress inspires me 💕
Anna Schumacher
Thank you, mom! All of your hard work and progress inspires me 💕
Anna Schumacher
Thank you, mom! All of your hard work and progress inspires me 💕
Anna Schumacher
Thank you, mom! All of your hard work and progress inspires me 💕
Anna Schumacher
Thank you, mom! All of your hard work and progress inspires me 💕
Anna Schumacher
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Anne Holzem
15:30 65#
BS 140 - 170#
1
0
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Ashley Peterson
8:10 RX
245 BS
8
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Barbi Gossen
10:20 RX. BS 185-220#
3 rds, BE, HE, handstand holds with shoulder touches.
20
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Bill Hoisington
11:30 #95
BS 205-255
19
0
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Brandi Binsfeld
13:09 75#
135# BS
18
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Carli Stueck
15:30 rx
Bs up to 190#
12
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Cassie Christianson
7:34 (2min. 12 better)
Up to 200# BS
14
1
Daaaaaang girl! Nice job!
Sam Carter
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Chris Ness
back squat #335 WOD 13:08, should have taken the day off
7
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Cindy Opichka
9:05
65#. BS 115-155#
18
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Cole Cravillion
8:50
11 seconds worse At the firehouse
14
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Derek LaBonte
Rest Day
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1
This is maybe my favorite post from you yet. The young buck is learning ;)
Ty Krueger
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Glenn Ristau
305#x3 bs 10:36 at 135# first time doing dt 30-20-10 airdyn box overs 7:11
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Grace Adler
13:31 rx
Up to 210# BS
19
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Hilary Krueger
9:46
65# no PJ last round. Damn vacation did me in... Good to be back to routine! 6:03 dyne box jumps
20
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Jill Schumacher
Time??? Not sure. #55./ BS #85-110
5
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Jim Koehler
9:17 at 135#. 39 sec slower than pre HA
18
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Jordan Heider
9:18 @ 95# (PR but should've gone heavier)
BS 155#-175# (stayed at 175 because form was starting to suck)
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Justin Bauer
12:59 or 13:59. Dont remember
315# squat
17
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Justin Peterson
6:36 (1:38 sec PR)
385lb back squats. 4:08 Cal Airdyne/Box Jump Overs
19
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Krystal Lowney
5:28 (65#...guys bar at home)
4 mile run and lack of weights at home. It was 65# or 95#....95# was too scary.
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Lets let it not be scary next time. 😁
Alyssa DeNoble
Um, that's the weight you did in Feb. that's why I did 95# today😳
Mary Stueber
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Laura VanderKelen
12:47 RX....4:40 faster than last time
Back squats to 165#
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0
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Marcie Kyllonen
9:16 95# ...PR (10:05 last time)
140# bs
18
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Mary Stueber
13:45 95#
10# heavier than Feb. 165# BS
19
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Michael Green
?? @135#
BS 255#
10
0
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Michelle Johnson
11:25 Rx
BS up to 205#
20
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Nate Hall
10??
^365# BS x 3
19
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Paul Mantz
335 * 3 BS 14:30 135# 20# heavier and a lot sweatier then last time.
17
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Pauly VanderKelen
9:59 - 1 minute slower than 2/16/16 - Need to become more proficient at hang power cleans
HBBS triples - 245,255,265,275,285,295,305,single @ 315 / first time squatting 315 since knee surgery / Two rounds of HE,BE,& HSW
1
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Ryan Kyllonen
15:34 RX
275# BS
10
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Ryan Vidmar
14:55 rx
275 bs last set
8
0
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Sam Carter
10:16
BS ^185, C&J from yesterday, 3 rounds of #4
18
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Sam Scherwinski
11:25 at 115#
BS up to 255#
14
0
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Sarah McKee
11:30
65# dl and cleans skipped push presses
4
0
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Steve Kaster
Partial DT @ 135 / 9, 6, 5, 3, 0 cleans to rehab elbow
BS to 345
16
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Sylvia Christensen
11:52 Rx (significantly slower than last time)
180# bs. Still working on that sleep deprivation 💀
14
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Theresa Rosenquist
8:43 (#75)
BS: 125-160, DT: 80-85 next time! Shoulder held up! EC: Airdyne/BO: 7:40 (SUv.SO-knee), 5×{GH/GH/HSWprog)
18
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Tina Schmidt
8:56--exactly 1 min slower than last time. Oops!
BS up to 215#
22
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Ty Krueger
6:30 - 10s pr
BS up to 405#; 30-20-10 dyne and box overs - 5:19
21
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Yvonne Otero
11:05 55#
BS 110 - 145#
17
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