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Wednesday, March 14, 2018

Free Speech

So the workout yesterday was challenging to say the least as I only know one person that finished it, Mrs. Peterson. She busted ass but she went in to it with the sole goal of finishing. With a short pause and a puff from her inhaler to prevent death she finished with 3 seconds left. Well done bags. The intention is to go into a workout to do the best you can and the best all starts in your brain with unrelentless belief in your abilities. Just like great movement begins only with great posture maybe great mental confidence brings great life results both in and out of the gym. Nice job everyone you are all a pleasure to coach. 
Happy Wednesday!
She's so hot.
Justin Peterson 3:44AM on Mar 14, 2018
Super impressive, Ashley!!
Jamie Kemen 12:19PM on Mar 14, 2018
1.) Free Speech
9  minute AMRAP
1 Legless Rope Climb
25 Double Unders 
15 Hand Release Push-ups 
2.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*3.) 10-8-6-4-2
Dumbbell Burpee Deadlift 100/70lb
Start each round with 20m Dumbbell Farmer Carry 100/70lb
*4.) Every 3 minutes for 5 rounds 3 Overhead Squat 
Note: start lightish and work up to an exceptional (meaning as perfect as possible) session 3rm ohs from the floor
*5.) 3 rounds
25 Hang Power Clean 95/65lb
15 cal Assault Bike
*6.) 3 Rounds
25 GHD Sit-ups 
15 Strict Toes to Bar

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Alyssa DeNoble
4+ 2 push ups. Legless to orange tape then used legs for the rest
^125 ohs
11
0
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Ashley Bourgeois
4 + 8 pu’s (rope climbs to half way with legs)
Pull ups with purple and red band
2
0
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Barbi Gossen
4 rounds sorta scaled. Lots of pull ups.
3
0
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Betsy Soletski
Did this
0
0
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Bill Binsfeld
3.5 legless
Used feet half way up 4th climb
8
0
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Bill Hoisington
3 rds Rope Climbs and DU attempts for 45 seconds.
3/2/1/1/2/3 Pullups
8
0
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Brandi Binsfeld
4 + 2 DU
Regular rope climbs
8
0
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Bruce Hoffort
Sleep PR @ 205#
11
0
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Bryn Odberg
4 + 7 push ups
11
0
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Grace Adler
4 + 1 RC
Regular RC
3
0
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Grant Soletski
3 rounds + 3 hrpu all Legless on the short rope did though lock a tad early on two climbs at the top.
Spuc done. Fun day
2
0
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Hannah Fameree
4 + 12 push-ups (used legs)
Finally figured out the J-hook!!! Game changer
3
0
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Jake Plennes
Didn’t keep track, but had fun.
3
0
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Jamie Kemen
3+11HRPU
Banded SPUC
9
0
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Jennifer McFall
4 Rounds. Pullups with small black band
2
0
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Justin Peterson
6+1 LRC
15
0
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Krystal Lowney
Yesterday’s Suds
2rds + 2 SP Rx
11
0
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Laura VanderKelen
4 rounds, legless to orange tape or a little higher
7:20 hpc/assault; 11:20 GHDs/T2B; hs practice with Pauly’s help 💕
1
1
It's fun practicing with youuuuu!
Pauly VanderKelen
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Megan Vogel
Film Watching PR
Watched a million games of one team in less than 48 hours. :) Eugene Bound - LETS GO!!!!!
9
1
Woot woot!!!
Bruce Hoffort
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Omar CruzRivera
6rds
8
0
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Paula Soletski
4 rds, pu knees, reg rope climbs. Pu with black,purple band.
10
0
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Pauly VanderKelen
6 rounds
Used the short rope which was a lot of fun! SPUC complete / 5x5 HBBS @ 275# every 2 minutes - no belt / *6.) complete in 9:53 with strict GHD sit-ups / *5.) complete in 6 minutes with sets of 15-10 for the HPCs / Helped Laura with HSW practice :)
0
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Rachel Meyers
✅
FS #95 from Monday, 10 min air dyne
4
0
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Sam Carter
4 + 8 Push Ups RX
9
0
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Sylvia Christensen
3 + 5 Push-ups
Half legless/half legs. DB burpees/DL done, 5 HPC/assault bike. Ghds/T2B
1
0
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Ted Kemen
5 rounds
8
0
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Theresa Rosenquist
4 R + 1 RC**
**Ok, finished the RC post beep so technically...ALL the pullups Red&Purple, BK-HRPU, Yoga, Shldr & knee therapy.
4
0
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Timm Uhlmann
4 rounds + 1 pushup
First 2 legless rope climbs! It was only like a month and a half ago that Jim was showing me how to get the j hook down.
4
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Tina Schmidt
5 + 3 push-ups
11
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Zach Campshure
3
3
0
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