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Friday, December 9, 2016

Love You Log Time

That was crazy pulling in to the parking lot around 5 tonight and darn near every spot full. Then walking in actually seeing you show up for mobility actually brought a small tear to the eye. Then having my dearest wife Betsy quad smash me I had large tears. Even through the tears that turned out to be a fun class today and with the Ice Bowl right around the corner (may want to get signed up sooner than later, just sayin) and then the open shortly after that so I’m going to force self care on you. Well that is as long as you show up. Show up though because larger groups drown out the screaming!
Thank you to whomever returned our supernova this morning. We are celebrating it’s return with the logs!!!

Big news we are adding a 3:15pm class starting Monday. It is just in the testing stage but if you populate it, it will stay. Monday through Friday 3:15pm. The evening classes have been pretty large as of late so we figured that a few of you may be able to get in for the 3:15pm class. Although it is pretty cool to have a class with 30 people it is apparent that we need another class. Thank you to all of you that support this little gym!

Have a great Friday
I vote EVERYONE does the 5 min a side Super Couch stretch, banded! (Its impactful and easier to stay w/ for 5 min!)
Theresa Rosenquist 12:27PM on Dec 9, 2016
What is the couch stretch?
Derek LaBonte 1:08AM on Dec 9, 2016
Done! Missed you today!!!
Cindy Opichka 7:43AM on Dec 9, 2016
Oh wait....5 min. total, this is why we need you!😊😊
Cindy Opichka 7:45AM on Dec 9, 2016
1.) Every 2 minutes for 14 minutes 5 Overhead Squat, add load each round
note: these are sets of five so on the last set you shouldn’t be setting a 1RM PR unless you’re dang sure that you’ll be hitting it for 5:)
2.) Love You Log Time
12 minute AMRAP
100m Log Shuttle Run (20m)
10 Log Clean 
80m Log Shuttle Run (20m)
8 Log Clean
60m Log Shuttle Run (20m)
6 Log Clean
40m Log Shuttle Run (20m)
4 Log Clean
200m Log Shuttle Run (20m)
2 Log Clean 
40m Log Shuttle Run (20m)
4 Log Clean……back up the ladder
then
7 minutes to find 1RM Clean
*3.) 12 minutes:
5 Back Extension
10 Reverse Hyper
15 cal Airdyne
*4.) 10 accumulated minutes Couch Stretch
or 10 accumulated minutes in the bottom of a squat

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Adam Shirek
Working on 60 m run on 4th round
155 ohs 275 clean (after time expired)
6
0
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Amanda Zeamer
1 rd plus up to the 40m shuffle
25# med ball all logs taken, 35-65 ohs, 125# clean (maybe a 5# pr or my current pr-7min is not long enough)
9
0
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Angela Schneider
Up and down 25# awkward log
DL up to 175#
12
0
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Ashley Engeldinger
Down, Back up and all the way down with 57# log.
215# clean. 170# overhead squats.
14
1
BEAST 💪🏼
Ashley King
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Ashley King
Got into the 4th round...finished the 8 cleans.
115# OHS. 150# clean PR :)
13
0
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Betsy Soletski
Down + up + down + 30 of 40m on way up with log
95#ohs. 125#clean
7
0
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Brian Toole
1 round + 20M of 40M
13
0
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Brittany Nohr
3 rds was on 60 m run
125x5 135x3 ohs, 175 clean 10# pr! 😁
8
0
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Cassie Christianson
Down,up,down,and almost finished up. 20# WB
185# Clean PR, OHS ^125#
10
0
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Chris Ness
Worked on form for OHS at 135 all 7, didn't keep track on the sliver making utensil. 245 clean 255 after time
3
0
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Cindy Opichka
Counting is hard
1 full round and about to the 40m back down again but positive I screwed it up. OHS: 45-85, failed 90 on 2rnds (3/5 and 4/5)but is my new 1RM. 1RM clean: new Pr of 110#
15
0
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Erin Buntin
Logs are awkward. Almost 2 Rds
OHS 115#; 170# Clean
17
0
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Grant Soletski
1 round with log then traded Adam for his med ball so he could play with some wood too.
Went up to 195 Clean OH Squat I need to fix some shit
3
0
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james macco
Down-up-down then up to 20/60 mtrs
170 x 5 ohs 215# clean. PR. Was a goood night.
6
0
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Jamie Henrickson
down, up, down, up, and then back down through the 60 m run
OHS 70-100# Clean 140#
8
0
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Jenni Phillips
1 RD, back down and started back up 20/40 m RX
125# clean, OHS 35-70#
13
0
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Jennifer McFall
2 rounds + 80m/8, 20m
OHS 100LB Clean 120lb PR
7
0
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Jim Koehler
exactly one round. 225# clean
4/5 OHS at 165#.
13
0
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Jordan Heider
down up and down to 60m
OHS up to 110#, Clean PR 155#!
9
0
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Kalen Fischer
1 Round + Down + 60m + 6 cleans
OHS 185-245, New Power clean PR 325! (thanks Chuck)
10
1
BOOM!
Chuck Brehm
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Kate Mantz
Down & Up and some
Over head Squat ^75#, Clean 85# & 6 mins Hollow/ Arch holds
10
0
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Kelsey Waack
Down, up, down, up to 30/60m
OHS 70# pr, clean 105# pr
9
0
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Laura VanderKelen
1 round + back down + 70/80 meters back up the ladder
OHS to 115#; 150# clean PR!! Used Ashley's log I think
10
0
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Mary Stueber
1+7/8 Cl 14# WB
55-85# OHS 145# Clean 10# PR😊
18
1
Awesome PR!
Jamie Henrickson
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Mike Rusk
Almost 2 rounds
205# clean PR, Log clean PR too
15
0
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Nate Hall
10/60 meters back down/Full cleans and missed 265# clean twice
175# OH squat for 5
14
0
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Pam Bozec
1 rd plus more( ?).
Justin's log down, girls log up. OHS 85#; clean 107#
12
0
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Paul Mantz
3 plus 20 yds then 225 clean failed 235 no pr. 175 OHs x 4. Previous 1rm ohs 155.
Happy Friday
18
0
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Pauly VanderKelen
Down + Up + Down + 40/60 meters on the way back up / 235# clean, failed 245# attempts
OHS: 155,165,175,185,195,205,215#
1
0
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Rachel Meyers
Lost count of rounds #20 med ball
Ohs #75 clean #105 not a PR
9
0
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Ryan La Count
Not sure on the rounds, i had a sand bag and it sucked lol
OHS 95-155#. 300# clean for a 25# PR.
1
0
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Sam Adler
Down, back, down to 20m
OHS - 125# clean - 155#
8
0
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Sam Scherwinski
Down back and down/235# clean!!(10# PR)
OHS up to 165#
19
4
Awesome PR, Sam!
Anna Schumacher
CONGRATULATIONS!!!💪💪
Cindy Opichka
Sammy the Bull!! 🐂
Kate Mantz
Thanks guys!
Sam Scherwinski
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Scott Adler
Climbed back up to 200m, 20 cleans because I didn't follow directions.
75# ohs, 135# clean
15
0
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Sylvia Christensen
1 (ladder) + 20/80 meters (on way back up)
Ran an extra 10 meters at some point in the WOD as well. 130# OHS. 4/5 OHS 135#. 145# clean. 140# snatch PR!! (Well from low hang but I'll take it) AshLog
9
0
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Ted Kemen
Couple rounds 25# WB
95-135 OHS/205# clean PR
18
1
Nice clean PR!
Ryan Froelich
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Theresa Rosenquist
2k row (9:15) & strength
At home.
0
0
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Todd Rocheleau
Almost 4 rds I think
245 Power Clean Front squat instead of overhead
11
0
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Yvonne Otero
1 rd + 10/100m back.
OHS ^ 60# PR, C&J ^ 85#, failed 100#
15
0
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