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Monday, April 27, 2015

Lickitung

Tuesday Night Nutrition Discussion led by Jake Plennes.  He will be covering many topics including:
1.) Paleo/Zone
2.) The roles of Carbs and Fat
3.) Kids and snacks
4.) Feeding the high volume athlete
5.) Meal prep ideas
6.) Goal setting through nutrition
Come and join this interactive discussion to help get you on the right path.  If you’re going to be training this hard you don’t want to waste the effort with a poor diet.  Starts at 7:15pm Tuesday the 28th.
Have a great Monday!
1.) 7 minute AMRAP
25 Air Squats
25 Abmat Sit-ups
25 Push-ups
then
Every 2 minutes for 10 minutes
10 Back Squat @ 60%
then
7 minute AMRAP
3 Muscle Ups
1 Rope Climb
20 Pistol Squats
2.) 7 minutes alternating every 30 sec. Hollow Rock/Superman
*3.) 15 reps Snatch @ 70%, every minute
*4.) 15 reps Clean & Jerk @ 70%, every minute
*5.) 10 minute EMOM
10 Toes to Bar
10 Handstand Push-ups

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Alyssa DeNoble
2+ 1mu. Red band assisted pistols, some w/out
125 bs. Snatch emom 75-95. Felt good so kept going up and went for a pr 110, And got it!
18
4
Great PR Snatch! Saw it, looked
Jamie Kemen
-awesome!
Jamie Kemen
-awesome!
Jamie Kemen
Great PR Snatch! Saw it, looked
Jamie Kemen
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Amy Zynda
2.5rnds, BS@85#, 2 (MUP)
Pistols. Bah.
4
0
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Anne Hoffman
5 x 10 BS @ 125# 2 rds +19 pistols subbed strict pullups and dips for MUs
Master qualifier event 1: 2 MUsEvent 2: 82# snatch (2#pr)
8
0
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Brooke Allen
2+su??? 110#bs 2+ mod mus
14
0
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Charlie Spry
2+8su, 235#, 2+ 1 fail mu
Pistols with hand on a pole.
3
0
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Cole Cravillion
3 + 8 sit ups, 2 + 2 mus
245# bsMy first muscle ups in weeks
19
0
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Erin Buntin
3+13su, 147#BS
lots of MU fails, 2 Legless ropes, lots of pistols
22
2
Nice leg less rcs
Brooke Allen
Nice leg less rcs
Brooke Allen
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Grace Adler
3 rds. 125# (2) 135# (3). 2 + 10 pistols (mup w/thin green).
19
0
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Jake Plennes
Squats on squats on squats
3+17 push-upsBS 2052+7 pistols
21
0
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Jamie Kemen
2+1 PU, 125# BS, 3 rd (modified)
mods: PP @65 for MU, BPU for RC, mod PS
21
0
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Jim Koehler
2 + 1 PU. 185BS. 3 rds
15
0
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Marcie Kyllonen
3rds+20push ups/3rds+9pistols mod mus
90# bs
7
0
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Mark Davis
Did stuff
19
0
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Mary Stueber
3+25 SU, 120# BS, 3 MUP
20
0
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Michelle Johnson
3 + 19 RR, 130# BS, 2 + 1 RC
Sub RR for PUs
21
0
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Nate Hall
I think 4 rds/185% BS/2 + 5 pistols
Finally got a muscle up!
10
0
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Pauly VanderKelen
3rds + 6 air squats / 235# HBBS / 3rds + 1 MU
Snatch EMOM @ 155# / C&J EMOM @ 205#
2
0
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Robin Mueller
2rds+11 squats, Sub: 10 min PU practice, 3 Rds
3Mup/3 rope pulls/20 good mornings (pvc, then baby bar)
5
0
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Ryan Froelich
2+9 sit ups/2+2 pistols (mod MU/pistols)
140 BS
19
0
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Sal Bertuglia
3rd + 1pu, 165#bs, 3rds
19
0
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Scott Adler
3+1 air squat, 150#, 3+2 mu
18 box for pistols
21
0
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Sylvia Christensen
3 rds (MUP)
125# BS, 95# snatch, 105# c&j, emom attempt
2
0
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Theresa Rosenquist
MQ#2: 1 RM Snatch:#97 MQ#4: 9:04
MQ#1 × 5:
1
0
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Todd Rocheleau
3 rds + 25 squats, 3 rds (legless rope)
195 lb BS
13
0
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Ty Krueger
4 rnds + 3 muscle ups (legless rope climbs)
275# 5x10, 185# snatch and 235# C&J for 15 reps each
19
0
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Yvonne Otero
2 rds, bs 1st rd @95#, rest @ 85#
Last amrap was kind of a mess...
4
0
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