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Wednesday, July 1, 2015

Typhlosion

Today marks the first day of July and one month down of summer. Are you where you envisioned yourself while dreaming about summer this last cold winter? If the answer is yes, that’s great keep up the hard work! If not, let’s figure out why and remedy the situation. Remember it’s never to late to fix something but it sure is an end game when you just give up. Keep your heads up and keep concentration on the task at hand, one objective at a time.
Forge ahead CFGB!
1.) 3 rounds
7 Push Jerk 185/120lb
14 Back Squat 185/120lb
28 Double Unders
2.) Shoulder Press 3 x 6 65%
3.) Bent over Row 3 x 10, heavy as you can go without sacrificing torso angle
4.) 50 GHD Sit-ups

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6:07 (95#)
65# SP, 65# rows, GHDs
2
0
Theresa Rosenquist and Pauly VanderKelen
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Alex Peterson
4:39
135# press, 135# bent over rows
15
0
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Anna Schumacher
5:15 @ 125#
70# strict press and up to 50# bent row
16
0
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Anne Holzem
6:10 @ 75# 50SU
65# shoulder press, 75# bent over rows, 50 GHDs
3
0
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Brooke Allen
16:23 105# drop to 85# with 6 squats left
One set 55#sp dropped to 45#
23
0
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Charlie Spry
9:40 rx
SP 115.120,125 rows125
23
0
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Cole Cravillion
8:03
du time cap165# strict press
21
0
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Erin Buntin
11:06rx
65#SP
21
8
Did you make sure to take that plate home with you?
Sal Bertuglia
Ha ha! It's Well sanitized. I hope I'm not sore tomorrow from the intense squeeze
Erin Buntin
That was a pr right?
Scott Herber
Absolutely, I'm confident we'll see it added to standards for the open next year.
Erin Buntin
Absolutely, I'm confident we'll see it added to standards for the open next year.
Erin Buntin
That was a pr right?
Scott Herber
Ha ha! It's Well sanitized. I hope I'm not sore tomorrow from the intense squeeze
Erin Buntin
Did you make sure to take that plate home with you?
Sal Bertuglia
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Jake Plennes
8:30
Well that sucked.
3
0
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Jamie Kemen
8:04
85#. EC: 50 SP 3x6 & 50 GHD
22
0
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Jim Koehler
7:03 at 155#
135,135 and 145 strict press
20
0
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Jordan Heider
8:30 @95#, timecapped DUs
worked up to 85# SP, did GHDs
14
0
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Justin Bauer
10:08 #155
Time cap DU. 115# SP
20
0
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Kimberly Nault
6:22 @ 125#
85#SP, 85/95/100# bent over row
14
0
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Krystal Lowney
8:36
70# worked on catching after each jerk. Got 28 DU first rd, time capped next rds. 55# SP.
21
0
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Lindsey Koehler
5:57 (95#)
75# presses. Up to 75# rows. 50 abmat sit-ups.
13
0
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Marcie Kyllonen
8:06 @ 95#
Shoulder press 65#Bent over row 80#
14
0
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Mark Davis
9:48 115# 2:1 su
95#sp
21
0
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Pauly VanderKelen
5:26
135# strict press / 155# BOBBR / 75 GHD sit-ups / C2B skill work
1
0
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RaLinda Lamberies
7:30 85#
65# sp/65# row
11
0
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Ryan Froelich
9:28 (135, 145 after 1st rd)
95-115 bent over row, GHDs
20
0
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Sal Bertuglia
10:12
115#sp, MU practice
19
0
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Scott Herber
9:30 @ 155#
95# strict press And row. 50 ghd
17
0
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Steve Kaster
7:00 w / mods. Sub DLs for back squats (neck issue). 165# / time cap DU
135 # strict press 2 rounds , 155 # 3rd round then 3 more reps @ 175. 50 GHDs. Everything UB except for DU practice
19
0
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Sylvia Christensen
Time? 110#
4
0
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Ted Kemen
7:32
135# PJs/ up to 95# SP
23
0
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Theresa Rosenquist
2hrs zip-lining & hiking
1
0
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Tina Schmidt
5:29 @ 125#
22
0
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Ty Krueger
4:45rx
Worked up to 175# press and 135# bent over row
22
0
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Yvonne Otero
I showed up and tried.
14
0
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