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Monday, August 14, 2017

800m and a Mile

The guts it takes to get through life can be built daily right here at CFGB. Come build your guts and abs all in once convenient location:) Have a great Monday and do not sprint your 800’s. 
Rest 2 minutes between the 800s? 🙏🏻😬
Laura VanderKelen 1:33AM on Aug 14, 2017
Every 4 minutes run an 800m run.
Grant Soletski 1:56AM on Aug 14, 2017
So...2.5 miles at an 8mm pace without stopping? Imma nope right out of that. Also there should really be a sloth emoji.
Amy Zynda 2:45AM on Aug 14, 2017
It takes me way longer than 4 min to run 800 🙄😕
Amanda Zeamer 9:09AM on Aug 14, 2017
🐌? (😉)
Theresa Rosenquist 9:34AM on Aug 14, 2017
"Puke on your shoes fast". What?
Chris Ness 3:34AM on Aug 14, 2017
1.) 800m and a Mile
Every 4 minutes for 5 rounds 800m Run
note: just manage to keep within the time constraints
Rest 2 minutes 
1 mile Run time 
*2.) 21-15-9
Assault Bike 
Burpee Box Over 24/20″
note: puke on your shoes fast. Hands and feet touch box
*3.) 3-3-3-3-3 Snatch from blocks @ High Hang
note: start at approx 60% and keep adding load each round working up to heavy but pretty
*4.) 10 minute EMOM
2 Front Squat 315/225lb
10 Push Ups  
Note: racks are ok
*5.) Tabata
Flutter Kicks
Weighted Russian Twist (1-10lb plate)
Hollow Rock
Superman
Parallette L-sits
Note: 8 rounds of each 20 seconds of work with 10 seconds of rest. 1 minute rest between each movement.  

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Amanda Zeamer
Stuff
Snatches 55-75#, 10min emom at 105# and sit ups instead of push ups, accessory work, mobility, metcon and one mile run with my sister
8
0
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Ashley Bourgeois
3x 800m, 2x 600m; 8:31 mile
Tabata ec
7
0
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Betsy Soletski
I ran a lot around the neighborhood
.9mi in 8:23. Guessed distance a little wrong
1
0
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Brandon Meehan
✅ (scaled)
3
0
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Brett Kohout
6:42 mile
5 x 800m
5
0
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Brittany Nohr
7:22 mile pr 😊
800/600 the rest. Ab tabata done
3
0
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Bruce Hoffort
8:45 1-mile
600m splits Tabata abs
12
0
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Bryn Odberg
Done. 8:49 recovery mile
#5 ex. credit
10
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Cassie Christianson
8:03 mile
Tabata done
2
0
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Chris Ness
7:28 mile all 800's
3
0
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Eric Hansen
6:27 mile
14
1
👊👊👊
Theresa Rosenquist
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Grace Adler
9:20
4x1K (5:50, 5:58, 5:40, 5:30). Neighborhood loop. Slow but done.
7
0
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Grant Soletski
2 rds 800@4 min 2 rds over 1 rd approx 600m 5th round all good 800m mile 7:50
That was a good welcome back after a week off. Did it with bets in the neighborhood so we could go to bay beach. See you tomorrow CFGB.
4
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james macco
3 @ 800 2 @ 600. 7:51 mile.
tabata for EC.
7
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Jamie Kemen
Run around Lake Leone
10 min. Pace, slow but 2 miles without stopping. #feelingproudandembarrassed
10
1
That is what I am planning to do...minus the lake!
Grace Adler
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Jennie Campshure
3-600. & 2-450. 10:05 mile
🐢🐢. Need to get better!
0
0
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Jennifer McFall
9:54 mile. 800x1, 600x4
Tabata done
7
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Jim Koehler
rowed 900 m five times..8:38 for 2000 m
7
1
👊👊👊
Theresa Rosenquist
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Kelsey Waack
6:50 mile
8
1
👊👊👊
Theresa Rosenquist
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Laura VanderKelen
All 800s done, miraculously with some rest... 7:57 mile
Mobility rest of class
4
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Lauren Kalil
7:49 mile
800/800/600/600/800... EC tabata abs, snatches up to 90#, EMOM at 155#, handstand walks and kipping pull ups (got 4 in a row, WOO!)
10
0
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Marcie Kyllonen
airdyne 3:30 per rd/10 min for mile, 31:30 overall
9:03 airdyne cals/prego burpee + step up for burpee box overs
8
0
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Matt Fortier
7:30
24 hours removed from Vegas. Ouch. Worked on Front squats
8
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Michael Hartmann
6:26 mile
10
1
👊👊👊
Theresa Rosenquist
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Michelle Johnson
7:10 mile
15
0
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Nate Hall
6:55 slower than Kelsy
Abs on abs extra credit
10
1
Run faster 😉
Kelsey Waack
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Paula Soletski
3.42, 3.49, 3.47, 3.45, 3.45 600m. 8:52 mile
12
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Pauly VanderKelen
All 800s complete with 50-30 seconds of rest each round. 6:38 mile
*3.) High hang UB triples, did not use blocks - 95,115,125,135,145# Light technique work because my calves were very tight and my lower quads by my kneecaps were very sore from over stretching. / *2.) Complete in 6:51 with Fonti / ME double overhand bar hang @ 1:45 for a 25 second PR!
0
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Sam Adler
2 800s, 3 600s, 9:09 mile
EC ^100# snatches, 1.5 mile swim
7
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Sam Scherwinski
3 - 800m, 2 - 600m, 9:00 recovery mile
13
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Scott Adler
7:15 mile (4x1000m under 5 min each at home)
0
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Shawn Robinson
Sub 3:00 on all 5x800m/row. 6:30 mile/row and sub 7min on 21-15-9 row/cal burpees @ YMCA and the 👀👀👀👀 I got.... I don't come here to walk around for hours with my tight shirt
3
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Ted Kemen
6:30 mile
14
1
👊👊👊
Theresa Rosenquist
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Theresa Rosenquist
7:10/2.1 mi on Airdyne
1×800(C2 - 3:43)->4×1mi Airdyne - (3::30avg); Shoulder & Hip MOBility & rehab HW.
6
1
👊👊👊
Ted Kemen
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Troy Foley
7:25 mile
9
0
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Yvonne Otero
7:42 2mi on bike, 3 rds bike , 2 rds row
9
0
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Zach Campshure
1 800, rest were 600
7:55 mile
3
0
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