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Monday, December 7, 2015

EL CAPITAN

You are all intelligent people…..you do go to one of the greatest boxes in the world. Ha! Anyways, being the intelligent creatures you are I need to reiterate the importance of being coached. Every coach that works for CFGB has one objective to make you the best but you must do your part to make that objective a reality. You gotta listen and make the adjustments. If you have a question about it ask don’t just respond with the classic “well, it felt good to me.” The ability to put all ego aside is vital to your growth in this gym as well as out of this place. Helping one another is what separates us from animal so embrace the help and I will never call you animals again! 
Have a great Monday!
El Capitan 
1.) 9 rounds 
6 Front Squat 135/95lb 
20 Double Unders 
6 Bar Facing Burpees 

2.) Every 30 seconds for ten minuntes 
10 Strict Toes to Bar 
10 Deficit HSPU 2 45lb plates and abmat men and women 

*3.) Snatch 60/2,65/2,70/2×2,75/2,80/2×2,85/1×2 
*4.) Snatch Pull 80/3,85/3,90/3×2,95/1 
*5.) Power Jerk 65/3,70/3,75/2 
note: power jerk percentage based off of 1rm c&J

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Alyssa DeNoble
11:54
18
0
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Amy Zynda
17:15 65#
Some doubles, mostly singles. Still sick.
8
0
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Ashley Peterson
12:05
4
0
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Bill Binsfeld
17:31
20
0
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Bill Hoisington
20:08 #105 40 Singles
21
1
Fun fact: Although great danes are considered to be one of the most elegant breeds, they were initially bred to hunt wild boars!
Tina Schmidt
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Brandi Binsfeld
16:24
85#
21
0
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Cassie Christianson
13:18
11
0
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Chuck Brehm
9:34
5
0
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Cindy Opichka
15:20
65#, 40SU
13
0
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Cole Cravillion
17:40
19
0
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Erin Buntin
10:38
22
0
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Grace Adler
15:33 rx
19
0
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Jamie Kemen
19:38, 85#
sub step ups on (2) 45# plates.
20
0
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Jason Nobles
14:28
In my cold ass garage
18
0
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Jennie Campshure
22:30 RX
6
0
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Jim Koehler
20:18
19
0
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Justin Peterson
9:09
20
3
You and your ninja DUs.
Amy Zynda
You are a freak
Nate Hall
How
Ray Shanle
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Krystal Lowney
14:43 85#
40 SU
22
0
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Laura VanderKelen
16:40 85#, all du's
5
0
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Lindsey Koehler
19:23 Rx
EC: Power jerks, snatches
5
0
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Marcie Kyllonen
13:22 75#
13
0
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Mark Davis
17ish 65# singles
EC 2 mat + a towel. Thanks Theresa!
19
1
=D pleasure!
Theresa Rosenquist
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Mary Stueber
16:08
40 SU
22
0
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Nate Hall
11:41
Snatch work
21
0
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Pam Bozec
19:35;65#
5 rnds of 5 dhspu & strict t2b
19
0
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Pauly VanderKelen
Deficit parallette HSPU, strict HSPU, strict T2B
5x5 Bench press @ 225# / strict should press @ 115 & 135# (tweaked hamstring)
2
0
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RaLinda Lamberies
19:11 85#/all dus
8
0
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Robin Mueller
19:32, 55#
40 SU
20
0
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Ryan Froelich
18:09 Rx
10
0
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Scott Adler
15:59 (40 su's)
t2b and hspu w/ Ted
21
0
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Sylvia Christensen
Slow Rx (one round of su)
All Ec done
9
0
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Ted Kemen
14:33 Rx
21
0
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Theresa Rosenquist
12:50 @#85/SU
8 min of 30'/30' S-T2B/HSPU (1 AM) >> light Snatch bar/tech work.
15
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Tina Schmidt
10:49
22
0
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Todd Rocheleau
15:23
6 rds SU
16
0
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Tyler Shaw
11:56
6
0
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