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Tuesday, August 22, 2017

Carrie On

This is a workout we’ve done since 2011. Betsy lost her sister in a fire back when she was a junior in high school and every year on Carrie’s birthday we do Carrie On. I remember writing this for her and Betsy saying 5 rounds is just too much, 3 looked better. Luckily she let me have my way and 5 rounds is perfect. Multiple members of Betsy’s family have joined through the years with Lois Schumacher being one of our longest running members and finally Tom, Betsy’s Dad. Back to the story, I never met Carrie but what Bets has told me about her these last 15 years I feel that she would enjoy seeing her little sister suffer through this workout; and seeing her stepmom and now dad join in would bring her great joy. Bets, Lois and Tom we love you. 
Happy 40th Birthday Carolyn Ann Schumacher, 1977-1996
Have a great Tuesday

T-shirts are up in the store. Preorder by Aug 30 and save 5 dollar a shirt when you order more than 1! What. A. Deal! Green and Gold CFGB gear and a awesome sweatshirt. Take a look and buy if you’d like.

Love you Betsy!
Tina Schmidt 2:07AM on Aug 22, 2017
Carrie on. I'm sure that she is smiling down watching us do this wod. 😇😘
Sarah McKee 11:59AM on Aug 22, 2017
1.) 15 minute AMRAP
20m Overhead Open Hand Walking Lunge (turn into knife hand) 
15 Back Extension
30 second Handstand Hold (preferably free standing but only if 30 seconds is cake)
2.) Carrie On
5 Rounds, for time
Run 400m with 45/25lb bumper plate
Lunge 50 feet with 45/25lb bumper plate
45/25lb bumper plates shall be carried throughout the entire 5 rounds. If plate gets set down at any time there is a 5 burpee penalty, so if you need a rest and you sit the plate down you owe 5 burpees. The plate can be held however you wish.
*3.) 10-2 by 2-10 
10 minute cap
10 Power Clean 155/105lb 
2 Muscle Ups
8 Power Clean 185/125lb
4 Muscle Ups
6 Power Clean 205/145lb
6 Muscle Ups
4 Power Clean 225/155lb
8 Muscle Ups
2 Power Clean 255/175lb
10 Muscle Ups
*4.) 12 rounds 
Row 12/9 cal
rest 30 seconds
note: be consistent but don’t dog i.e. go fastish
*5.) 3 rounds 
7 Deficit Handstand Push-ups 3×45/2x45lb bumper plates
15 Reverse Hyper
note: walk across the gym between movements 

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Alyssa DeNoble
18:29
1
0
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Amanda Zeamer
20:15rx
No burpees.12 rounds of 9 cals on assault instead or row. Accessory work and mobility ❤️❤️
11
0
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Amy Zynda
20:16
Fuck. Zeamer beat me.
9
1
this made me laugh
Amanda Zeamer
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Andy Glawe
23:18
Worse than last year, mentally weak today
11
0
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Ashley Bourgeois
18:38 RX
6
0
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Betsy Soletski
19:56
That was brutal. Thanks to all who showed up for this one!
5
1
❤️
Rachael Salata
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Bill Hoisington
18:42 #25
12
0
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Brandon Meehan
20:50
6
0
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Brett Kohout
21:49
Just came to move today & ended up moving more than planned cause ❤️
5
1
Atta boy!
Nick Fonti
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Brittany Nohr
19:02 RX
Swimming at the Johnsons after :)
1
0
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Bryn Odberg
17:07 RX
11
0
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Eric Hansen
16:15 rx
15
0
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Grant Soletski
3 rds amrap 18:20 carrie on
happy birthday carrie schumacher
9
0
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Greg Goffard
21:15
1
0
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james macco
19:51
Wearing JT's shorts made run slower. He used up all the speed in them.
7
0
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Jennie Campshure
24:35 RX
My legs 😳 ouch!
8
0
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Jennifer McFall
22:55 RX no burpees
11
0
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Jill Schaefer
19:45 (15#)
3
0
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Jim Koehler
18:56 lotsa variations
8
0
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Jordan Heider
21:54 RX
no burpees!
8
0
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Justin Peterson
15:40
❤️
11
0
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Kate Mantz
✔️ Rest In Peace and Happy Birthday Carrie💓
God speed Betsy & Fam 🙏🏼
11
0
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Laura VanderKelen
14:47 rx; 600m of swimming
40 sec pr, hugs to Betsy and Fam
10
1
Woweeee! Great time Hun!
Pauly VanderKelen
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Lauren Kalil
18:41 RX
EC 12 round row in about 12mins?...deficit HSPU and dips...1/8 MUP scaled PC up to 120
11
0
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Liz LeCaptain
18:57 RX
❤️
11
0
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Michael Green
23:22 Rx
S#@t show
11
0
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Michael Heim
15:53 RX
9
0
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Michelle Johnson
14:38
Hugs to Betsy and fam
16
1
That is really fast!!!
Betsy Soletski
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Paul Mantz
15:30. Was slippery, had to do 5 burpees.
14
0
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Paula Soletski
20:42 rx no burpees. Hspu blue mat and ab mat 6 in a row then 4 in a row, 1 w blue mat..
14
0
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Pauly VanderKelen
18:05
55 seconds slower than last year. Cartilage in my left knee was painful during the 400s. Still recovering from 7/2/17. 4 rounds for 1.) with legitimate free-standing handstands. Drove to the Johnson's house after class to swim. 7 laps @ 150 meters = 1,050 meters of front stroke.
1
0
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Rachael Salata
14:39
Rowing/Air Dyne.
9
0
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Sam Carter
17:32 SLOW
4 rounds 10 C2B 15 WB 15 GHD HSPU extra credit
7
0
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Sam Scherwinski
27:50 RX
13
0
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sarah bowers
20:20 RX ❤️
8
0
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Scott Adler
19:15 rx
11
0
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Scott Herber
17:00 rx
10
0
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Shannon VanPay
17:47 RX
8
0
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Theresa Rosenquist
Love ya Betsy!💕Love ya Tom!💕Love ya Carrie!💕
11
0
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Tina Schmidt
16:08
11
1
Class Champion!
Jim Koehler
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Troy Foley
17:11 Rx
9
0
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Yvonne Otero
16:58, bike, 10#
10
0
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Zach Campshure
19:41
7
0
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