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Sunday, February 5, 2017

2017 Ice Bowl Tri-fecta

It’s late so I’m going to make this quick. Thank you to all the athletes, volunteers and spectators that took part in our 5th annual Ice Bowl competition. The day was amazing. 95% of the day went off without a hitch and that little 5% that didn’t go as planned was corrected. Nothing is perfect but if you know us we are going to chase perfection even if it’s one in a million chance of success because well because there’s a chance. Just a few thank you’s for tonight and the full run down tomorrow evening. Justin as usual came through like and absolute top flow master keeping the day, volunteers, athletes spectators and even myself under control. Amy Zynda and Billy Binsfeld keeping the equipment and judges running like a fine oiled machine. Whitney Toole keeping everyone fed with some of the tastiest and healthiest food we have seen at this event over the last 5 years. Betsy and Lisa keeping the heats and scores running throughout the day. I’m not sure if I could find two finer ladies to score with;) I have so many more to thank so please check out this page Sunday night at 8pm to read all about it.
One last note before I get to bed we have a nutrition meeting with Jake on Monday evening at 6:15pm sharp. The next 21 day Challenge starts this coming Thursday and for all of you that need some help with your diet prep this is for you. Jake will be reviewing balanced eating and creating a sustainable eating outline that we can all follow. 6:15pm be there if you have ANY doubt about your diet.
One last final, final note I want to congratulate Chuck and Ty on their taking the Brick House Shuffle Board Title. We fought but we could just not fight off the puck accuracy showed last night by those two. To our legions of fans know this, Derek and I will not stop fighting until we have that title back in our calloused hard working hands!
God Bless, God Speed and God Damn!  Gosh Darn!
Have a great Sunday!

I did this once and don't ever want to do it again.
Brittany Nohr 3:03AM on Feb 5, 2017
I'm going to sleep in.
Amy Zynda 3:20AM on Feb 5, 2017
Same! Not setting an alarm and don't care to do those workouts again
Amanda Zeamer 3:31AM on Feb 5, 2017
Yoga, T?
Angel Anderson 3:36AM on Feb 5, 2017
11:00 team wod
Tom Schmidt 4:27AM on Feb 5, 2017
Amen, Grant!
Derek LaBonte 5:19AM on Feb 5, 2017
DA CHAMPS ARE HERE
Ty Krueger 2:08AM on Feb 6, 2017
1.) Ice Bowl Workout 1
21 GHD Sit-ups
20′ Handstand Walk
18 Hang Clean Thrusters 95/65lb
20′ Handstand Walk
15 GHD Sit-ups
20′ Handstand Walk
12 Hang Clean Thrusters 95/65lb
20′ Handstand Walk
9 GHD Sit-ups
20′ Handstand Walk
6 Hang Clean Thruster 95/65lb
rest 10 minutes
2.) Ice Bowl Workout 2
20 Wallball 20/14lb
15 Box Jump 30/24lb
10 Bar Muscle Up
5 Ground to Overhead 225/135lb
10 Bar Muscle Up
15 Box Jump 30/24″
20 Wallball 20/14lb
rest 10 minutes
3.) Ice Bowl Workout 3
3 rounds, 3 minute cap 
25 Double Unders
10 Strict Handstand Push-ups
rest 2 minutes
In 3 minutes find 1RM
4 Front Rack Lunge
4 Overhead Lunge
4 Overhead Squat

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Antonia Shanle
Barbell today!
143# snatch and 176# C&J! Both for a 1# pr 🤓
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4
Aka 65/80... you will come to the Kilo side eventually 🤓
Charlie Spry
You are just unstoppable 👊🏻
Jenna Hanson
Ohhhh Charlie, you're so funny 😝
Antonia Shanle
Hey thanks Jenna 😉
Antonia Shanle
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Ashley King
Present!
Held a baby, few strict HSPUs, bar MUs, GHDs, thrusters...mobilized :)
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Chuck Brehm
4:35/5:34/1:30/200#
8
0
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Erin Buntin
5:53 (sub sprints)/4BMU (2nd set) RX/2rds (mod HSPU)/110# complex
8
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Kelsey Waack
1/6 55# sub sprints / 2/20 sub pu / 3/10
55# complex
4
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Pauly VanderKelen
Rest Day
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Rachael Salata
100 GHDSU/Hip ext/RH. Mobility. Held a baby. Untangled a lot of jump ropes. Ankle not acting cool so MU drills all day.
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3
Sorry about the JRs!! I was going to do that tomorrow. Who knew he'd program DU today?! Thank you!!!
Theresa Rosenquist
Haha no worries! It was kinda fun, like untangling Christmas lights fun ;)
Rachael Salata
Lol!
Theresa Rosenquist
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Theresa Rosenquist
Yoga!
I thought it was a pretty darn good flow too.
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