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Monday, March 16, 2015

Victreebel

So while I had a little meltdown today another one of us thrived.  Took a crappy situation and rose above it with determination and grace.  Did not get sad, did not get angry but got resolved to not let a bump in the road stop her from doing what she knew she could.  Muscle-ups like angels.  I’m proud of her and the rest of you for your dedication to setting the bar a little higher for yourself every time the 3,2,1 is called out.  I on the other hand may be guilty of letting my attitude dictate my movement but on a positive note my shorts were falling off during my double unders.  Those shorts have fit for a long time looks like someone is getting a little less fat so at least I’ll be ready for beach body season!
Happy Monday.
1.) 5 x 10 Ze-row pause Front Squats every 2 min for 10 minutes
5 minute transition and then:
Bottom to Bottom Air Squat Tabata, 8 rounds 20 seconds on 20 secs rest, rest in bottom of squat
1 minute rest and then:
Run 1 mile for time
2.) 50 GHD Sit-ups for time
3.) 25 Hips to rings, partition how you wish

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Amy Zynda
12:00 1.2 mile
Didnt count tabata, 55#FS with HIGH elbows. I died a little.
9
0
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Andy Glawe
Up to 155, 8 tabata, 9:44 mile
slow first mile of spring
15
0
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Anne Hoffman
2! RX 15.3 redo
Thanks justin!!!
13
18
That's aweaome Anne!
Jake Plennes
That's awesome!!
Mary Stueber
Woot woot!!!
Erin Buntin
Yippee!!! Bummed I missed it!
Krystal Lowney
Awesome!!!
Grace Adler
Yaaaaaay!!
Amy Zynda
AWESOME!!
RaLinda Lamberies
Nice!
Tina Schmidt
Congrats!!
Michelle Johnson
Congrats!!
Michelle Johnson
Nice!
Tina Schmidt
AWESOME!!
RaLinda Lamberies
Yaaaaaay!!
Amy Zynda
Awesome!!!
Grace Adler
Yippee!!! Bummed I missed it!
Krystal Lowney
Woot woot!!!
Erin Buntin
That's awesome!!
Mary Stueber
That's aweaome Anne!
Jake Plennes
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Cellie Apineru
15.3 818 scaled
Up to 115 FS 8:07 mileLegs are cashed...
12
0
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Charlie Spry
PR for leg quivering
135/185/215/235/225, 9 :( , 9:05
20
0
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Christian Stueber
15.3 Redo #2: 716 (+197 reps)
Reading is Fun and fundamental.
13
2
Better than scaled+
Charlie Spry
Better than scaled+
Charlie Spry
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Erin Buntin
7:12 run
up to 135# FS.
19
0
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Grace Adler
14/9:05
up to 125# FS
8
0
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Jake Plennes
427 15.3 redo
14
0
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Krystal Lowney
8:38 run
10-13 tabata, up to 85# FS.
15
0
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Marcie Kyllonen
8:05 run/ 13 tabata
Up to 85# fs
8
0
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Mary Stueber
10:04 run
Up to 95# FS, 10-13 Tabata
19
0
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Michelle Johnson
Up to 135# FS/ 17 each rd tabata/ 7:46mi
19
0
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Pauly VanderKelen
11 / 7:38
135#, 185#, 205#, 225#, 235# FS / 50 GHD / Ring MU & Butterfly pull-up skill work
0
0
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Ryan Froelich
Up to 150 (7:42 mile)
12-15 tabata
19
0
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Sal Bertuglia
Up to 155# FS/Still running the mile. Hope to finish by noon
If I was to describe my inner spirit animal during this run, it would be that of a Bear on a Unicycle.
23
0
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Scott Adler
17/7:18
up to 140# fs
15
0
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Steve Kaster
A jet-lagged 480 scaled Masters for 15.3
13
2
No sympathy when you're coming from a beach vacation ;)
Tina Schmidt
No sympathy when you're coming from a beach vacation ;)
Tina Schmidt
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Sylvia Christensen
12/8:27 mile
Up to 110# FS, GHD + hips to rings
1
0
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Ted Kemen
15.3 redo 199 Rx
+85
25
6
Grrrrrr. Nice work.
Charlie Spry
Fun to watch. Great job
Steve Kaster
Way 2 Go, Babe!
Jamie Kemen
Way 2 Go, Babe!
Jamie Kemen
Fun to watch. Great job
Steve Kaster
Grrrrrr. Nice work.
Charlie Spry
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Tina Schmidt
15.3 redo 345 (5 reps better)
3
0
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Yvonne Otero
up to 55# fs, didnt count tabata, 12:40
3
0
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