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Monday, March 23, 2015

Ponyta

There will be time to do WORKOUT 15.4 during open gym today or any non class time.  If you are unable to get it in those times make sure you contact Justin or myself asap.
Quick note it’s nice to see some old faces coming out of the woodwork and getting back to CFGB.  If you’ve been away for a while and are afraid to come back, don’t be.  Well, maybe be a little afraid you will be sore for a while.  The doors are always open, you just gotta walk through them and get back to work!
Why hello Monday.
1.) 5 rounds every 1:30 2 Snatch Pulls 1 Snatch
2.) 10 Rounds
6 cal Row
5 Toes 2 Bar
4 Wallballs 25/16lb
3 Power Snatch 135/95lb
2 Muscle Ups
rest 30 sec.
3.) 5 x 5 Backsquat start at 65% and add load each round
4.) 50 GHD Sit-ups

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present
10
0
Nate Hall, Mary Stueber, Sal Bertuglia, Robin Mueller, RaLinda Lamberies, Sylvia Christensen, Ted Kemen, Pauly VanderKelen, Michelle Johnson and Theresa Rosenquist
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Anne Hoffman
8 rds + 3 t2b. 65# ps, MU attempts
My arms are going to fall off
6
0
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Bill Hoisington
8 Rnds + 3 PS
65# PS, 20 WB, MUP
19
0
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Che Ater
7rds + 1t2b @ 85#
I ripped. But good to be back for a week.
12
0
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Cole Cravillion
15.4 redo- 51 rx
3 reps better
12
0
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Eric Johnson
21:31
115 snatch, mod MU
15
0
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Krystal Lowney
28:07 10 Rds
55# snatch, mup, 14# wb.
16
0
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Marcie Kyllonen
20:19....75# and 65# for ps, mod mus
65# snatch
13
0
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Mary Stueber
15.4 - 20 Rx
I am not sure how I did that. Completely exceeded my expectations! I wasnt afraid of the bar Tom!
19
14
Yaayyyy! Good for you!
Krystal Lowney
WOW Great job!
Sal Bertuglia
Awesome!
Jamie Kemen
Someone needs a new clean PR(-; Great job today!!
Michelle Johnson
Awesome. Small and mighty!!!
Erin Buntin
I am jumping up & down!! #noturningback
Theresa Rosenquist
Thank you everyone!
Mary Stueber
Thank you everyone!
Mary Stueber
I am jumping up & down!! #noturningback
Theresa Rosenquist
Awesome. Small and mighty!!!
Erin Buntin
Someone needs a new clean PR(-; Great job today!!
Michelle Johnson
Awesome!
Jamie Kemen
WOW Great job!
Sal Bertuglia
Yaayyyy! Good for you!
Krystal Lowney
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Michelle Johnson
15.4 - 9
Lots of no reps)-: At least its progress since I didnt even know I could do one HSPU before Sat.
17
2
It is progress! I wouldn't have tried it without you :-) way to stick with it!
Mary Stueber
It is progress! I wouldn't have tried it without you :-) way to stick with it!
Mary Stueber
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Nate Hall
9 rds
19
0
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Pauly VanderKelen
22:20
Snatches: 115,135,155,165,175# / HBBS: 245,265,285,295,300# / 50GHDs / strict pull-ups
2
0
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RaLinda Lamberies
9 rds
MUP/80# ps10rds 28:0765X2 75X3 snatch
8
0
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Robin Mueller
8 rds + 1 cal
T2b att, 16#wb, 65#ps, mup
8
0
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Sal Bertuglia
8rds + 6 Cal Row
17
0
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Sylvia Christensen
9 + 3 T2B/ 10 - up to 95# snatches
Struggled through the power snatches tonight.. Definitely know what I need to work on!! 5x5 back squats up to 150#, 50 GHDs and MU work
7
0
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Ted Kemen
9 rounds
95# PS
19
0
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Theresa Rosenquist
15.4 do-over: 27/7:33
10 reps better & only 5 misses this time. Felt good enough to THINK I could try it 1 more time after this......Hahahahaha!! Support was awesome!
15
2
Nice job T!
Mary Stueber
Nice job T!
Mary Stueber
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Tina Schmidt
23:55 Rx/10 line
21
0
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Tyler Shaw
22:36RX
15.4 redo 94 13 reps better
17
0
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Yvonne Otero
9 rounds, lots of mods
BS worked up to 120#
12
0
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