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Thursday, August 11, 2016

Happy Ending

We finally own a reverse hyper machine at CFGB. I want you all to use this machine often. We will be giving instruction over the next few weeks and all new On Ramp students will receive instruction prior to starting in our regular classes. Watch this video and take a few minutes to get familiar with this piece of equipment.
Tonight at 6:15pm Jake will be sitting down with you all to discuss nutrition. He will be answering questions and giving you all ideas as of what you need to do to meet your nutritional goals. If you have any doubt in your diet show up and erase that doubt.
Have a great Thursday.
Does the happy ending come after the 50 ghd's? If so, I'm all in.
james macco 2:16AM on Aug 11, 2016
The GHD's are the happy ending.
Grant Soletski 3:26AM on Aug 11, 2016
Not the happy ending I'm use to. 🤔
james macco 9:53AM on Aug 11, 2016
1.) EMOM for 8 minutes 3 position Clean(HH,H,F) 1 Jerk
2.) Happy Ending
Run 1 mile 
Rest 3 minutes
Run 800m
Rest 2 minutes
Run 400m
Rest 1 minute
Run 200m
50 GHD Sit-ups
*3.) 3 rounds
500m Row
15 Chest to Bar Pull-ups
*4.) 5 rounds, add load each round
20m Yoke 
Carry
20m Farmer Carry
3 Box Jumps 42/36”

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The great clock reset debacle of 2016
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Amanda Zeamer, Nate Hall, Scott Adler, Angel Anderson, Michelle Johnson, Mary Stueber, Sal Bertuglia, Chris Ness and Anna Schumacher
I'm so sorry!!😖😥
Alyssa DeNoble
Haha. No worries lady.
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Alli Nowak
23:21
Abmat sit-ups for GHDs
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Alyssa DeNoble
I AM SO SORRY 5:15Pm!!!! I can't believe I did that!!!!
😩🙈😫😰😭😔
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Ha! Seriously no worries. Probably the best WOD for it to happen to.
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Amanda Zeamer
Slept in til 7:30---amazing!
Home WOD today :)
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Andy Glawe
22:33 on run
Didn't look after ghd, did 25 ghd
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Ashley Peterson
21:54
115 cl&j
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Barbi Gossen
29:14, C&J at 115
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Bill Hoisington
25:50 ABSU UB
115# Clean
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Chris Ness
Up to 155 C&J, 6:57 first mile total 21:something
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Cindy Opichka
25:22
Parallel GHD. 65-85 C&J. Work on efficiency and getting under. Re-Hy 25# 3 x 10 before and after.
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Derek LaBonte
21:19
#205 EMOM; Let it be known that Michelle is the GHD Queen!
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It is known.
Scott Herber
Hah! That was fun (-;
Michelle Johnson
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Glenn Ristau
155# emom 22:46.
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Jamie Kemen
24:11
Walked for rest; regular SU for GHD. That was "fun!?" Who am I???
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Jenni Phillips
7:29, 14:09, 17:46, 19:34, finished at 21:58
65# cleans
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Jim Koehler
26:20 rowed for run 2000,1000,500,250
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Krystal Lowney
24:08
8:11 mile
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Laura VanderKelen
25:43 gross rowing - 2000m, 1000m, 500m, 300m then the 50 ghd
C&j complex done at 105#
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Marcie Kyllonen
22:10 ....7:15 mile/3:31 800m/1:44 400m/0:52 200m
up to 95# cj
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Michelle Johnson
21:25
105# (4)/ 115# (4) 3 pos C&J
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Nate Hall
Rest Day
Convienently worked out!
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Paul Mantz
Slept in again then felt guilty went for 5 mile run.
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Pauly VanderKelen
21:36
7:20 first mile (since surgery), 13:37, 17:30, 19:15, 21:36 rest times included / 185# C&J complex / 3rds of 500m row & 15 C2B completed in 11:48
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Ryan Froelich
22:10 (145 CJs)
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Ryan Kyllonen
20:26
155# for 5 then 185# for 3
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Sal Bertuglia
Forgot to record times. I ran whatever Krystal Lowney ran...i think
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But a hair faster...you were my pacer.
Krystal Lowney
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Sam Carter
Never been so happy for a rest day!!
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Scott Adler
20:02 (Ghd to //)
125# clns no jerks
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Scott Herber
21:40
155# on C&J
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Sylvia Christensen
23
Hamstring not having it today. Up to 120# 3 pos cleans
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Theresa Rosenquist
Rest Day
& gymnastics w/ St. Thomas.
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Yvonne Otero
23:11
Biked 2mi, then 1 mi, then ran last two. 65#c&J
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