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Tuesday, April 18, 2017

Scuffed Knee Annie

I got a message on my voice mail from our very good friend Alex Peterson. For those of you that haven’t had the opportunity to meet Alex hopefully someday you will. I will make sure to introduce you all next time he’s in town. Alex told me he had some good news to share with me and to call him when I got the chance. Now if any of you know how to get me to call back you just need to reel me in with the fact that you have something important to tell me! Anyways I said to myself that he’s most likely engaged as I’ve seen how him and Josey interact and it was only a matter of time but in the back of my head and in the front of my heart I was quietly hoping for him moving back to Green Bay and the whole engagement thing too:) Anyways, congratulations Alex and Josey on your engagement and like I told Alex on the phone if you need any advice on marriage I’m your man. I’ve done near close everything incorrect over these almost 15 years with my lovely Bets so I can definitely tell you what not to do and a few things that work too!
Happy Matrimonious Tuesday!
(not sure if that’s a word but it sounded good)

Tonight is the last night to pre-order your new shirts. Last chance to save 5 bucks a shirt!

Congrats to Alex!! And yay more Annie! ๐Ÿ˜‚
Angel Anderson 1:05AM on Apr 18, 2017
Congrats Alex!!
Antonia Shanle 1:10AM on Apr 18, 2017
Congrats Alex!!! ๐Ÿ’•โค๏ธ
Hilary Krueger 1:18AM on Apr 18, 2017
Yay Alex and Josey!!!
Ashley Peterson 1:29AM on Apr 18, 2017
How'd Annie get scuffed knees? ๐Ÿค”
james macco 1:41AM on Apr 18, 2017
Tripped while running.
Grant Soletski 1:55AM on Apr 18, 2017
And carrying her AbMat & jump rope during her sprints.
Theresa Rosenquist 2:21AM on Apr 19, 2017
1.) Back Squat 10-8-7-4-4-2-2-2-2-2, every 2 minutes
note: the 2’s are the goal. add load each round and use all reps prior to the 2’s as warm up. 
2.) Scuffed Knee Annie 
50-40-30-20-10
20m Shuttle Run (5-4-3-2-1)
Double Unders 
Abmat Sit-ups
note: no GHD sit-ups allowed. 
*3.) Bench Press
5 @ 60%
4 @ 65%
3 @ 75% 
ME @ 85%
*4.) for time:
3 rounds
5 Supinated Snatch Grip Bent Over Row 95/65lb
15 Power Snatch 95/65lb
1 minute accumulated Plank on elbows
Note: every time you break the Power Snatch complete 3 supinated snatch grip bent over row prior to restarting reps

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Amanda Zeamer
Bs 65-165 for 2. Kinda easy
13
0
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Amy Zynda
9:21, no sprints
3 mile run, squats to 155 (squats can fuck right off, incidentally) and Annie @SpareDoor. Jump roping in the basement is hard.
7
0
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Andy Glawe
14:12
275x2, 285x1 bs
17
0
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Anne Hoffman
Up to 190x2 BS 11:58 Annie
8
0
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Antonia Shanle
7:33
^225# BS x2
22
2
You're pretty
Natasha Shanle
Thanks so are youโค๏ธ
Antonia Shanle
Cancel
Ashley Engeldinger
8:28 RX
Back squats- 245, 265, 280, 290 x2, 300x3.
20
0
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Betsy Soletski
11:17
BS ^165#
24
0
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Bill Hoisington
17.?? Mixed DU/SU
125-305BS
16
0
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Brett Kohout
11:35 rx, DU travesty
BS Doubles ^250#, 5#PR ; DU practice & Assault AB test drive 50 Cal
9
0
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Brian Toole
12:35
Up to 225# BS
11
0
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Brittany Nohr
8:53
235# x2 bs 110x5 for bench. Bent over row and plank ec done. Subbed tricep pull downs for snatch.
9
0
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Bryn Odberg
8:16 (singles x2)
^160# BS
2
0
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Cassie Christianson
8:39
Up to 220# BS
8
0
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Chris Ness
355 BS 11 something switched to doubles last 2 rounds
7
0
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Cindy Opichka
11:20, SU
BS to 175#
14
0
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Derek LaBonte
8:12
0
0
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Eric Hansen
10:43
205# BS
14
0
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Grace Adler
10:47
BS up to 185#
15
0
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Grant Soletski
I squatted then I ran kinda fast and did dus and sit-ups.
17
1
๐Ÿ™„๐Ÿ˜‚
Theresa Rosenquist
Cancel
Jamie Neubauer
8:24 rx
BS ^ 175
13
0
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Jenna Hanson
BS ^ 145#
Bike for 30 minutes
16
0
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Jennie Campshure
12:48
4
0
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Jennifer McFall
205lb 2BS -10lb PR, 11:49 singles
13
0
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Jill Schumacher
BS 10# pr /165#
13
2
Awesome Jill!!
Brett Kohout
Thank you!
Jill Schumacher
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Jim Koehler
12:40
BS 295#/2,,,1/2 at 300#
13
0
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Jim Tschampl
10:03
BS up to 265#
10
0
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Justin Peterson
375x2 Squat; 7:29
4
1
Why'd you have to beat me
Antonia Shanle
Cancel
Karl Bonkoski
9:34 Rx
235-265 BS
11
0
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Kate Mantz
12:04 singles
BS ^135# x1 (15# PR) 125x2
14
0
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Kayla Duchateau
10:04
195#bs
16
0
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Kelsey Waack
11:30 some du mostly su
BS ^135#
15
0
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Kimberly Nault
14:23
Up to 215# BS
11
0
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Laura VanderKelen
8:40 rx
Back squats to 190#
12
0
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Lauren Kalil
12:49
BS 135#-220#... only hit 220 once, started out too heavy
16
0
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Liz LeCaptain
12:14 205# BS
Hit PR!
4
0
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Marcie Kyllonen
10:12 rx
135# bs
12
0
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Michael Green
12:58 RX
BS ^ 315 x 2
14
0
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Michael Hartmann
7:50
R Knee got all wonky on squats.
12
0
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Michelle Johnson
9:32
215# x2 BS
23
0
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Natasha Shanle
11:01
sub singles for dus - 205# BS
17
0
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Nate Hall
8:08???
410# BS x 2 (5# PR)
22
4
Thanks Jim
Nate Hall
Awesome back squats!
Jim Koehler
No way ๐Ÿ™…๐Ÿผโ€โ™‚๏ธ
Justin Peterson
Way๐Ÿ›Ž
Nate Hall
Cancel
Omar CruzRivera
BS 305
Lets just say I finished. DU ๐Ÿ‘Ž๐Ÿฝ
10
0
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Pauly VanderKelen
8:22 UB (No trips on DUs)
HBBS - 10@135,8@185,7@205,4@225. Left hamstring was hurting a lot for 4@225 so I stopped there. Did 1 minute walk-out holds for the remaining rounds - 315,375,405x4 / *4.) complete in 7:00. UB power snatches.
1
0
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Rachael Salata
BS 195-205-215-225-240 x2
Not Annie but my knees actually are scuffed - 25-20-15-10-5 Assault bike cals, 50-40-30-20-10 walking lunges, ab mats 10:56
20
2
Ha
Justin Peterson
What it do JP
Rachael Salata
Cancel
Sam Carter
8:07
BS ^ 195
15
0
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Shannon VanPay
11:16
BS ^ 195
12
0
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Theresa Rosenquist
๐ŸŠโ€โ™€๏ธFree-Kickin' Annie ๐ŸŠโ€โ™€๏ธ
16:00 50mFree-50m kickboard-50 SU/50m-50m-40/50m-50m-30/50m-50m-20/50m-50m-10. 200m w/up, 200 m finisher. No Squats, knee pissed!!
4
0
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Tina Schmidt
7:42
BS up to 225#
16
0
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Yvonne Otero
13:18, SUs
BS ^155#
11
0
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Zach Campshure
290#
Really long time
9
0
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