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Wednesday, December 17, 2014

WOD 141217

14 more days until the New Year. Are you starting to prepare yourself for life after the holidays? I have people come up to me all the time telling me they've eaten like crap and now are going go strict paleo 2 weeks before Christmas. I laugh! Now don't get me wrong I love the fact that you have intentions on cleaning up your diet but now is not the time to cut everything out. It's too late for that. You gotta prepare yourself and train up to going 100% clean just like your lifts. So instead of stopping stone cold only have 2 cookies and no drinks or a few drinks and no cookies. Build the discipline now in small segments and when the holiday season is over it's game on. Start preparing your body and mind for 2015, the year of you!

1.) Back Squat 5 x 6 @ 80% Zero pause every 2 minutes
2.) Row 5ooom
3.) 3 position Snatch (HH,H,F) Heavier than last week

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Alex Peterson
17:58
285 HBBS
15
0
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Alyssa DeNoble
Not sure....my rower was special.
155x2, 160x3
18
2
Lol...I'd give you 22:00-23:00ish;)
Krystal Lowney
Dang! This is the 1 rower the where wall clock was necessary.
Theresa Rosenquist
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Andy Glawe
23:07
225# bs
19
0
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Anna Schumacher
23:06
Worked on OHS
12
1
Meow
Marcie Kyllonen
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Anne Hoffman
5x8 BS @145#
Sick of being sick
18
1
=( hopeyou feel better!!!
Theresa Rosenquist
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Ashley Peterson
23:02
205 BS, not 80# but Im getting closer
1
0
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Bill Hoisington
22:01.5 185#BS
18
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Charlie Spry
19:23
BS @ 3hundo
22
0
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Eric Johnson
20:48
170 BS
19
0
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Grace Adler
23:53.8
BS 165#
14
0
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Greg Goffard
19:44
215
1
0
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Jake Plennes
260 BS
Had pause in high reps of last 3 sets. Didnt row.
14
0
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Jamie Kemen
25:49.6, 140# HBBS
Its a special place where you can drop a 25# plate on your four baby toes, row a 5k and still be glad you came!
20
2
Ouch, that makes my baby toes curl!!!
Krystal Lowney
That's a strong statement Jamie. I'm glad you feel that way!
Pauly VanderKelen
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Johnna Spry
24:57
100# BS
6
0
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Kayla Duchateau
20:18
2
0
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Krystal Lowney
24:01
125# BS
22
0
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Marcie Kyllonen
22:13
105# hbbs
13
1
Meow!
Anna Schumacher
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Mark Davis
23:46
135bs
19
0
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Mary Stueber
25:28.1 Not quite as slow as I thought.
110# BS last BS day I did was 11/17.
22
0
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Matthew Luepke
20:55
215 back squats
17
0
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Michelle Johnson
21:22
155#(2)/ 160#(3) BS
21
0
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Mike Rusk
21:56
185# bs
20
0
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Nate Hall
310 BS
20:54 row/ my a$$ was on fire
20
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Pamela Grimes
23:04
No BS - did a seated leg lift that Coach T came up with! Thanks Coach T!!
2
1
Pleasure!
Theresa Rosenquist
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RaLinda Lamberies
22:41.7
120# bs4 mi run
5
0
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Sal Bertuglia
21:45
2
0
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Scott Adler
19:20
165# bs
10
0
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Shane Hanson
295# HBBS
500m sprint interval w/Ty
20
1
That was brutal. Nice work my man!
Ty Krueger
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Steve Kaster
275# BS 2 rds, then drop to 255# 3 rounds
20:51.6 row (PR). Not feeling it today on BS. Thank you for letting me drop weight Justin!
20
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Ted Kemen
20:24
180# BS
21
0
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Theresa Rosenquist
23:15 & 165 BS
3
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Tina Schmidt
23:13
185# HBBS
20
0
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Todd Rocheleau
19:36
265lbs BS
16
0
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Tom Schmidt
21:43
18
0
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Troy Foley
18:43
290#
18
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Ty Krueger
345# BS for 5x6 with 0-sec pause
5:15a ran out of rowers so Shane and I tagged teamed the 5k with 5x500m sprints each resting while the other rowed. Pace between 1:35-1:40
18
2
That sounds awful.
Tina Schmidt
Troy Foley
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