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Wednesday, March 26, 2014

WOD 140326

Here is the link to the Outlaw Muscle up Progression. Watch it and we are starting next Monday.
http://vimeo.com/84253241
 
Would you be interested in a nutritional seminar? If you are please let Justin or I know in the next few days and if it's wanted it will be done. I know a lot of you are kind of lost as to why's, what's, how's and when's of nutrition. I'd like to see it happen so if you want it speak up. Thanks Phil for giving me this idea.
 
Good Wednesday.

1.) Front Squat 5 x 4 @ 80%
2.) WOD
5 Rounds, time capped at 20 min
5 Split Jerk 155/105lb
10 Bar Facing Burpees
15 Front Rack Lunge 155/105lb
Rest 90 sec.
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
4.) Snatch 5 x 3 @ Hang position, No blocks
5.) 3 x ME Handstand Push-up
6.) 3 x UB Bar Muscle-ups
7.) Run 1 mile

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15:10 85#
8
2
Mary Stueber, Theresa Rosenquist, Antonia Shanle, Anna Schumacher, Erin Buntin, Rosa Francour, Laura Schmidt and Michelle Johnson
That is speedy. Great job!
Mary Stueber
Thanks. Next time I want to try Rx.
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Alyssa DeNoble
4rds+4 jerks RX
125#FS
17
2
Great job with the RX!
Mary Stueber
Nice job!
Antonia Shanle
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Amy Van Stippen
3 Rds + 8 lunges 85#
85# FS
16
0
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Andrea Lampinen
3R+ 9 lunges
6
0
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Anna Schumacher
15:21 rx
180# front squats
17
2
Great job!
Mary Stueber
Thank you!
Anna Schumacher
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Antonia Shanle
17:52 85#
FS 125#
7
0
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Ashley Peterson
14:48 RX
215# FS
4
0
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Ben Hansen
4 rds + 2 jerk Rx
205 FS
19
0
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Brian Toole
17:48 135#
7
0
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Brooke Allen
3rds+ 13lunges 95#. Tried 105#lunges. #fail
115# FS
17
0
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Bruce Albanese
PARIS WOD
Climbed the steps of Notre Dame (400)and the Eiffel Tower (720) then came back down. Total walking mileage in Paris today 11.35 miles!
16
1
Lucky!
Lindsey Koehler
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Cellie Apineru
4 + 2 jerks 95#
125# FS
13
0
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Charlie Spry
4 rnd + 10 burp 135#
215 fs
18
0
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Daniel Greene
4 rds + 0/15 lunges at 20:00 / 115#
Finished the last 15 lunges though after cap!155# FS
9
0
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Erin Buntin
19:20; 135# FS
Mod for split jerks, 95# lunges
2
0
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Ethan Ryan
18:30 / 115#
2
0
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Grace Adler
2 rnds 6:49
85# (had to leave); 105# FS
16
0
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Kayla Duchateau
17:18 rx
10
0
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Krystal Lowney
5 rds 19:56 75#
Bruises acquired while accidentally frolicking over the bar and realizing it mid-air.
15
0
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Laura Schmidt
19:47 95#
Legs gave out a few times on the lunges
11
0
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Lindsey Koehler
4 + 2 split jerks (95#)
I didnt like that. 130# FS
12
0
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Lyndsey Ryan
4 rds + 10 bfb 75#
Worked up to 115# fs
4
0
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Marcie Kyllonen
18:07 85#
95# fs
7
0
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Mark Davis
4rds+4burpees
105fs
18
0
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Mary Stueber
19:04 75#
100# FS
17
0
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Michelle Johnson
19:55 - 95#
115# FS
14
0
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Natasha Shanle
7 lunges left at time cap Rx
finished lunges around 20:30 - worked up to 160 FS for 2 x 4, ran out of time- FUN WARMUPS JAKE AND JUSTIN!!
5
2
You: When did you get that shirt?Me: TodayYou: Why is it so big on you?Me: So it fits when my muscles get bigger.
BAHAHAHA. Oh memories. Gotta set your sights on growing into your adult body someday. LOL
Natasha Shanle
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Nick Burgraff
19:56 Rx
7
0
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Pauly VanderKelen
14:59 Rx
225-245# FS
1
0
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RaLinda Lamberies
7 mi run
My schedule is stinko this week! I miss CFGB and probably wont be able to get there until Friday night...BOO!!!
8
1
I can't even remember what it's like WODing with you. :(
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Rebecca Smith
4rds 85#
Tried the 105# - did a lunge...couldnt get back up :(105lb FS
12
2
I can't even remember what it's like WODing with you. :(
Haha. You too Becky, but that was originally meant for Ralinda. :P
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Rosa Francour
4 rds + 10 Burps (65#)
fs 85#
6
0
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Ryan Froelich
4 rds (135x2, 115x2)
155 FS
14
0
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Ted Kemen
21:00 - 5 Rds - 115#
160# FS
19
0
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Theresa Rosenquist
4 @ 19:55 - rxd, FS: 145
Whoa! DOMS is gonna hit hard tomorrow & Fri.
6
0
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Tina Schmidt
5 rds of 5 wall climbs/100 DU/50 handstand walks
Push press 140#
17
1
Your WOD sounds more fun :)
Anna Schumacher
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