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Tuesday, March 15, 2016

Higher

Just this last week one of our younger teen members, Jackson Adler got a chance to test himself at the 2016 Cross Country Skiing Junior National Championships. I watch Jackson quite a bit at the gym and I’m always impressed by his work ethic and his attitude. I had Grace write up a little piece on Jackson’s accomplishment so I didn’t screw anything up. Keep on crushing every obstacle in your way Jackson, I as well as the rest of the gym am very proud of you and the fact that we get to watch you grow into a strong and healthy young man. 
“Jackson Adler just returned from competing at the 2016 Cross Country Skiing Junior National Championships, featuring 400 of the nation’s best under age 20 skiers. He qualified and competed as a member of the Midwest U16 Team. Over the course of last week, Jackson had 4 races, ranging
from 1.3k sprints to 7.4 k distance ski, utilizing both he classic and the skate techniques, on a very hilly race course! The week ended with a monster hill climb that tested his strength and fitness. In his first year of high level racing, Jackson consistently performed in the top third of his division at Junior Nationals, including a 21st place finish. He attributes his successful season in part to his CrossFit training. Jackson is also competing in the 14-15 Teen Division in this year’s CF Open”
Congratulations Jackson on your accomplishments, hard work and dedication does pay off.
Today at 9:15am a crew is coming in to film for an upcoming documentary for PBS about Veterans of this country and their transition back in to the civilian world. I encourage all vets and active members of the military to try to get in for the 9:15am class. Our military is very important to us at CFGB and now we get to show the world.
Have a great Tuesday!

1.) Higher
3 rounds
20 Overhead Squat 115/85lb
15 Box Jumps 24/20″
15 Knees to Elbows
*2.) 5 rounds
10m Yoke Carry
10m Farmer Carry
3 Muscle Ups
*3.) 3 rounds
12 Hip Extension
10 Push-Jerk 155/105lb
*4.) Clean Pull 80/3, 85/3, 90/3, 95/3
5.) Squat 75/3, 85/3, 95/3, 100/2
*6.) Row Session
30 seconds max effort/30 seconds rest for 30 minutes

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Alli Nowak
11:00
Mod. for my crip back; 7 mins. hw/sm
11
0
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Alyssa DeNoble
10:10
Ab mat su. Bs up to 165
16
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Amanda Zeamer
10:43
45# shoulders are toast Bs 75/85/95/100-easy it's time for a new 1rm
18
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Andy Glawe
15:58 RX
18
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Bill Hoisington
15:25 35#OHS, 20", K close to elbows
145-190 BS.
19
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Brian Toole
13:45. 65#
17
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Chris Ness
16.3 redo 164 reps scaled/ 34 rep /improvement. Mountain 25 reps DL 1 cal row
Higher 9:03 75LB OHS knees close to elbows
16
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Cole Cravillion
10:09
16
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Derek LaBonte
12:07
Back=torched. Hang over from yesterday just had to get through!
10
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Grace Adler
10:05
75#; up to 150# BS
5
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Grant Soletski
9:55
yoke farmer mu done
7
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Hilary Krueger
12:09
55# not even that heavy, but wrists hurt
14
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Jamie Kemen
13:49
Subbed 95# FS and GHDs//sore shoulder.
16
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Jennie Campshure
16:05
65#
8
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Jim Koehler
12:35. 95# ohs
16
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Jordan Heider
14ish, 75# OHS
BS up to 155#
14
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Justin Bauer
12:35 rx
265# BS
14
0
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Justin Peterson
5:18
Squats up to 285x10 just for funzies
13
1
Faaaaaassst!
Nate Hall
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Kathy Illikainen
17:02, 75#, up to 160#BS
5
0
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Kent Maxwell
17:29
Why is it so hard to hold a bar over your fricken head?
16
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Krystal Lowney
12:15 65#
Step ups
14
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Laura VanderKelen
14:54 75# ohs
95# pj and hip extensions
2
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Lindsey Koehler
34,950
w/ mom at RDCF. 95# C&J, strict pull-ups (banded) for me.
10
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Marcie Kyllonen
10:27 70#
bs up to 125#/50 ghd's
12
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Mary Stueber
13:00 65# step ups
Up to 130# BS. This cough is getting old.
18
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Michael Green
10:34 95#
Shoulders r tight!
7
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Michelle Johnson
12:45
18
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Nate Hall
9:32
Bs^ 295#
19
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Nicole Lindquist
12:29
BS worked up to #115
13
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Pauly VanderKelen
8:39
5rds of yoke carry with (4) 45# plates, farmer carry with (4) 45# plates, MUs felt strong and fast!
1
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Rebecca Smith
11:22 65#/ v-ups
Lats still trashed from 16.3
4
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Robin Mueller
10:32 55/65/70#, sub step ups & V ups
95/105/120/125 BS
17
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Sam Carter
9:58
Feeling yucky! BS ^170 Back extensions & Jerks
14
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Sam Scherwinski
11:30 75#
Up to 185 bs
3
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Sarah McKee
12:31
trainer bar for OH Squats V-ups SMILE :-)
14
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Steve Kaster
10:10 @ 95#
13
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Sylvia Christensen
13:48. 165 bs until zapped
Row & DUs
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Theresa Rosenquist
10:11 (scl'd)
#55/16" BJ/K2T, BS: 15/130/145/150, 5×10m {yoke+40/53# FC/3 MMU
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Tina Schmidt
7:20 ish
21
2
elite athlete
Jim Koehler
😂👍🏼
Sylvia Christensen
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Ty Krueger
6:30
Back squat up to 365#
22
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Tyler Shaw
7:29
16
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Yvonne Otero
11:08 35#
20 step ups instead of box jumps, knees to || & up to 105# BS
15
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