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Tuesday, September 20, 2016

Muk

Please take the time to do mobility on your lower limbs. I know this cycle is rough, and I know people are tight/sore, but here’s the issue: I ask these same people how much partner smashing they’re doing and guess what? They aren’t. 
If you don’t spend equal amount of time smashing that you spend squatting (12-20min) you are asking for a tweak or muscle strain. 
Come in early or stay late with a friend and get it done. 
Ask the bunch here on Sunday morning how many did the partner smash after they worked on Butterfly pullups, HR & SM, and all sorts of other distractions. 😒
Theresa Rosenquist 2:19AM on Sep 20, 2016
Are any of these extra credit?
Chris Ness 2:36AM on Sep 20, 2016
1.) 5 x 5 Deadlift @ 70%
2.) 5 rounds of complex
10m Front Rack Lunge
10m OH Lunge
10 OH Squat
Record heaviest Unbroken Rep
*3.) 3 Position Snatch x 5 Add load each round rest no
more than 3 minutes
*4.) 10 minute EMOM
1 Rope Climb
10 Box Jumps 24/20
*5.) 7 minutes alternating every 30 sec. Hollow
Rock/Superman

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195# dl
Pr on messing up the WOD. Only did 5 ohs plus sketchy depth
11
1
Sal Bertuglia, Jenna Hanson, Dana M Koziol, Anne Hoffman, Jim Koehler, Mary Stueber, Amanda Zeamer, Nate Hall, Michelle Johnson, Cindy Opichka and Anna Schumacher
Pr'd the happy baby tho!!
Anne Hoffman
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Alli Nowak
4 mile run
Trying to take it easy on my back this week. I shouldn't feel this way at 23🙄
14
0
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Amanda Zeamer
Done
Complex up to 55# and tried to go for a deadlift pr per jake r but it wouldn't leave the ground...maybe next time...good to be back at it after a week off :)
16
0
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Andy Glawe
Complex 5@95#
285# DL
13
0
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Anne Hoffman
195 DL
Up to 65# complex 7 min HR/SM; 100 DUs for time
7
0
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Ashley Bourgeois
up to 40# complex, 105# DL
0
0
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Ashley King
175 # DL
Up to 85#
12
0
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Barbi Gossen
210 DL, 95# complex.
15
0
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Bill Binsfeld
295 Dl
Up to 95# Complex
7
0
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Brandi Binsfeld
155# DL. 65# complex
Last round-broke up--85# front rack lunge, 75# OHL, 75# & 85# OHS
15
2
Way to go for that 85#!!
Sylvia Christensen
Thanks! Justin put me up to the challenge but I couldn't quite get it all unbroken but maybe next time.
Brandi Binsfeld
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Brian Toole
185# DL. 85#complex
11
0
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Chris Ness
305# DL 65/95/160 failed on OH Lunges, 137.5 failed on OH Squats.. 115 completed.
8
1
I can't believe you let yourself fail? Glad you're able to listen to your body.
Dana M Koziol
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Cindy Opichka
55# complex
Much improved active shoulder! DL at 155, nice and quick. EC 3 position snatch q3MOM for 15min @ 55#.
9
0
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Cole Cravillion
DL at 365
Complex at 135
13
0
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Dana M Koziol
DL 85# Complex: used empty trainer bar for OH and empty 35# bar for front. Graduated from white PVC to trainer for OH. Next time I'll be adding wt.😬
13
0
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Derek LaBonte
155 complex
325# DL
1
0
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Jennifer McFall
140# DL, up to 60lb
12
0
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Jim Koehler
DL @ 255#. complex to 95#
13
0
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Jordan Heider
DL #210, complex up to 85#
failed OSH at 95#
11
0
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Kate Endries
3 mile run
11
0
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Laura VanderKelen
Successful 4th round at 80#, failed during end of overhead lunges at 90#
Deadlift @ 155
9
0
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Marcie Kyllonen
75# complex, up 5# from last time
150# sumo dl
16
0
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Marlene Hall
Worked up to #50lb complex. 155# DL
17
0
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Mary Stueber
175# DL 70# complex
20
1
70#!!!! Holy crap!! Nice work! 😃
Robin Mueller
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Michael Green
95# complex
285# DL 5x5
14
0
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Michelle Johnson
85# complete; thru 6/10 OHS at 95#
190# DL; First time I have ever left CFGB thinking that chalking my back would have been helpful(-;
12
1
😂 I'll help with chalk next time!
Mary Stueber
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Nate Hall
^ 325# DL
Complex 95# for 3 rds 105# for 2 rds
20
0
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Paul Mantz
325 5x5. Up to 115, for the record I didn't want anything to do with this WOD this AM.
16
0
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Pauly VanderKelen
Complex - 95,115,135,155,175# - 10# PR!
5x5 DL @ 335# focusing on SPEED
0
0
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Robin Mueller
Up to 155# DL, wasn't feeling 175# today.
35# up to 55# complex. 20 meters each round of FSL & OHSL, because Marlene & I aren't smart until we've had our coffee. ☕️
18
1
I hated every minute of that 70#!
Mary Stueber
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Ryan Kyllonen
115# complex failed 135# at ohs 0/10
285# DL
8
0
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Ryan La Count
Workout at work 6x6 @ 330# back squat
5x5 @ 335# deadlift with a 30 sec hold on last rep.
13
0
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Ryan Vidmar
285 DL
Failed twice on 115
10
0
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Sam Scherwinski
105 complex
285 DL
0
0
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Scott Adler
175# dl, 95# complex
17
0
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Shane Hanson
500# dl PR. 207# complex fail
18
1
Wow! Nice PR!
Mary Stueber
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Sylvia Christensen
^100# complex | 210# DL
^115# 3 pos snatch (failed last snatch)
14
0
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Theresa Rosenquist
#205 DL & #65 (mods)
Up to #65 modified w/: 8" step ups & BTNPP. EC: HR/SM}×7, 2mile Airdyne & most rehab work.
13
0
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Tina Schmidt
Up to 105# complex (5# improvement from last time)
DL 205#
19
1
elite athlete
Jim Koehler
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Ty Krueger
205# complex
Worked up to a heavy DL single - 535#; 205# three position snatch
21
1
Nicely done on the complex!
Mary Stueber
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Tyler Shaw
305 deadlift
Failed 2nd ohs at 160. Kind of just lost the fight to keep going
13
2
There fire died inside of you weeks ago.
Chris Ness
Don't worry. Gandalf always comes back.
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Yvonne Otero
up to 35# , 115# DL
11
0
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Zach Nasto
155 complex.
335 deadlift
6
0
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