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Monday, November 30, 2015

Fancy

Did you know that the holiday season is officially here? Food and drinks galore. I know it’s very difficult to keep your diet on course during this month so I got an idea for you. Go to the gym 3 days on 1 day off like a religion for the month. No excuses, you just go no matter what. The beauty of getting to the gym after eating like crap is you get to experience how great you feel during the workout after a night of indulging. Not good, not good at all. I figure if you experience the hell that ensues after eating like crap you will think twice about eating and drinking everything in sight since you know you’ve got to be to the gym the next day. Good news is you’ll have at least one Saturday and Sunday off which will give you the opportunity to indulge without fear of throwing up all over CFGB the next morning. Win win my friends!
1.) Fancy 
10 rounds 
25 Double Unders 
10 Push-ups 
10 Deadlift 155/105lb 

2.) Squat 75/5, 85/4, 90/3, 100/3 
note: squat percentage based off of 1RM Clean & Jerk 

*3.) Snatch 60/2, 65/2, 70/2, 75/2×2, 80/1 

*4.) Snatch Pull 80/3, 85/3, 90/3×2, 95/3 

*5.) 5 rounds 
8 weighted GH Raises 
12 Toes to Bar

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Alyssa DeNoble
14:08
25
0
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Amanda Wilfer
9 rnds + 50 SU @ 20 min cap (rx weight/knee pu's)
I need to dedicate an entire open gym to practice jumping over a rope...oy...
16
0
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Amanda Zeamer
14:21 rx weight but knee push-ups and 50 singles
Snatch and bs done
20
0
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Andy Glawe
23:35 RX
Up to 215 bs
25
0
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Ashley Peterson
12:32 RX
175 BS
21
0
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Bill Binsfeld
19:56
18
0
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Bill Hoisington
22:44
DU Attempts (Avg 13 DU) 140-185 BS
26
0
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Brandi Binsfeld
9 rounds + 3 DU at 20 min time cap (RX)
22
0
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Brooke Allen
19:58 mod pus
4
0
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Cassie Christianson
14:13 rx
17
0
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Chuck Brehm
9:33
23
0
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Cindy Opichka
19:40
105#, 30 sec DU attempts with 25SU finish; 85/90/95/100
19
0
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Eric Hansen
~17:50 rx
15
0
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Erin Buntin
10:23
26
0
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Grace Adler
16:07 rx. BS 125/140/150/160#.
Jackson - 14:37 (125#); BS 125/140/150/160#.
21
0
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Jamie Kemen
19:58
had to row 10 cal for DU. Knee pU #85bS: 85/95/105/115
22
0
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Jason Nobles
14:49
20
0
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Jim Koehler
9 rds and 5 push-ups at cap
18
0
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Jordan Heider
18:52 (mix of DU/SU)
Up to 145# BS
22
0
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Krystal Lowney
12:52 85#
50 SU. BS 125#
25
0
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Lindsey Koehler
18:32 Rx
Up to 142# BS.
16
0
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Marcie Kyllonen
15:19 85#
120# bs
19
0
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Mary Stueber
14:59 SU
Up to 130# BS
25
0
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Matthew Luepke
15:25
RX weight, single undersBack squats done
23
0
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Nate Hall
10:07
BS/snatch work
24
0
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Pam Bozec
7 rnds Rx (20 min cap )
Up to 105# BS, 50 sit ups
22
0
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Pauly VanderKelen
11:28
Fronts squats up to 3@280# / Snatch up to 3@185# / Snatch pull: 15@225# / 5rnds of GH raise and T2B complete
2
0
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RaLinda Lamberies
19:20 Rx
15
0
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Robin Mueller
17:18 SU
Up to 125# BS
25
0
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Ryan Froelich
21:58 Rx
Up to 190 BS
26
0
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Scott Adler
15:58 (50 su's, 135#)
23
0
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Steve Kaster
16:15 with 30 sec DU cap
16
0
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Sylvia Christensen
16:38 Rx
160# BS
14
0
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Theresa Rosenquist
16:32 (mod)
#105/half BKPushups/10 Cal Row (calf!!), BS: 115/135/140/150
23
0
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Tina Schmidt
9:12
28
0
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Todd Rocheleau
15:20
DU....grrrrrrrLast 2-3 rds SU
21
2
Kimber is a cutie
Jamie Kemen
Missed you and Jimbo today
Brandi Binsfeld
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Yvonne Otero
19:55
30 step ups on 35# plate instead of DU, 85#
1
0
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