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Thursday, May 5, 2016

Praline

How’s your diet going? Mine is perfect and still no Copenhagen. Few moments where I may have thrown an object or two but I’m towing the line. Keep recording your workouts and any cheats on the Eat Clean or Die Off Board. I’ve also enjoyed talking to quite a few of you about your progress thus far since posting your name on the board. Please feel free to talk to me any time with questions about nutrition or anything on your mind for that matter.
Free class this Saturday morning at 8:15am as usual. Please encourage a family member or friend to come and join us. Classes have been quite large with a great variety of ages, shapes and sizes all participating in the free WOD.
Keep those backs square today and run like the wind Bullseye!
Have a great Thursday.
My diet is perfect. Also no Copenhagen.
Amy Zynda 2:43AM on May 5, 2016
My money is on Ben B. winning this one!
Justin Peterson 12:42PM on May 5, 2016
agreed.
Derek LaBonte 1:05AM on May 5, 2016
By a lot.
Grant Soletski 5:25AM on May 5, 2016
1.) Deadlift 5 x 10 (April 6)
note: reps are to be unbroken. add load each round recording starting and ending weight. 
2.) Praline 
5 rounds
400m Run 
12 Burpees
rest 2 minutes
note: record time for each round. run fast.
*3.) 16 minutes:
20m Sled Push
20m Sled Drag
3 Tire Flips
note: make it heavy and pick the heaviest tire you can flip
*4.) 100 Hollow Rocks, for time. 
note: every time you break complete 25 double unders. modify hollow rocks as necessary to maintain flat core
*5.) 50 Alternating Log Thrusters for time
*6.) Roll

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Alli Nowak
197# deadlift; 20:51
Can't count time when I'm dying.
10
0
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Alyssa DeNoble
18:14. 175 DL lighter and safer
2:07,2:05,2:03,2:01,1:57
16
0
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Amy Zynda
22:29
That was f*cking ugly. *cough cough* DL 125-175, some squats after. My lungs are raw.
10
0
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Angela Cervantes
117 DL. 22:41
11
0
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Anne Hoffman
Bro-sesh at xperience DLs to 185x10
Also some strict presses up to 80x3 and BS 10x3@170#
5
0
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Bill Binsfeld
21:01 total
295 DL.
11
0
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Bill Hoisington
20:54 splits 2:34ish.
185,205,215,220,225 DL
17
0
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Brandi Binsfeld
19:57 165#DL X 10
0
0
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Brian Toole
20:02. 2:33, 2:27, 2:25, 2:20, 2:18
5 sets of 20 back extensions sub for DL's
13
0
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Carli Stueck
26:45 DL x 10 225#
To tired to look at clock but around 4 minutes each time
6
0
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Chris Ness
335 DL 17:58 total time 1:54 2:03 2:02 2:04 1:55
5
0
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Derek LaBonte
16:33 DL #325
Slowest was my first at 1:46 fastest 1:35. Thanks to Scott for the quick math!
3
2
#speedy
Ty Krueger
The boot scoot boogie
Derek LaBonte
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Erin Buntin
175-240#DL
2:12, 2:11, 2:14, 2:21, 2:06
19
0
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Grace Adler
20:11 175# DL
Subbed 0.5mi air dyne bike for run
14
0
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Grant Soletski
367 1:57/2:03/1:59/2:02/2:02
18:03 total time splits I think are right. Sled push 90 pull 125 big tire with brault no clue on rounds but went till 17:53 to finish last entire round did it as partner WOD
18
1
I said SUB 18 ;)
Ty Krueger
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Hilary Krueger
21:29
Finished set 4 of DL before a kid meltdown. Some days are better than others.
16
0
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Jamie Kemen
21:41/185#
2:33/3:43/3:31/3:46/3:00(?)
17
0
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Jena Luberda
21:30 - 2:32, 2:37, 2:45, 2:55, 3:00
DL - 85, 105, 115, 135, 155
13
0
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Jim Koehler
135 - 255 DL
3:12, 3:10 3;08, 3:09., 3:09. Last place
15
1
But first in our hearts!
Bill Binsfeld
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Jordan Heider
19:42, DL up to 235#
I don't recall the splits, just that I couldn't catch Christian. Dammit. ;)
10
0
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Justin Bauer
315 DL. 19:05
1
0
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Justin Peterson
16:35 total time, very consistent grouping
Up to 335# DL
13
0
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Krystal Lowney
150# DL
2:20, 2:16, 2:18, 2:18, 2:16
17
0
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Laura VanderKelen
19:16 total time. Splits: 2:15, 2:14, 2:16, 2:22, 2:09
Deadlift 105-165#, 16 min sled push/pull/tires: 9 rounds
7
0
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Marcie Kyllonen
2:24/2:14/2:15/2:15/2:10
5x10 push jerk up to 100#
11
0
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Mary Stueber
185# DL
2:38 2:44 2:48 2:50 2:51
18
0
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Michael Hartmann
17:45
13
0
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Michelle Johnson
2:06, 2:02, 2:05, 2:07, 2:05
195# x10 DL
19
0
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Mike Rusk
21:15, 245 dl
I didn't keep track of splits because I didn't feel like it.
17
0
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Nate Hall
365# DL
1:50/1:48/2:00/2:00/1:52
18
0
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Paul Mantz
185/225/285/305/320. 1rd 1:44 last rd 1:52 middle rds around 2:00.
14
0
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Pauly VanderKelen
30 strict MUs in approximately 25 minutes
Banded rehab exercises / 16 minute stationary bicycle
0
0
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Rebecca Smith
185#Dl
2:28, 2:34, 2:51, 2:38, 3:10
18
0
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Ryan Kyllonen
1:55, 5:48, 9:43, 13:39, 17:28 305# DL
14
0
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Scott Adler
18:07(2:02,2:01,2:01,2:04,1:59)
165# dl
5
0
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Theresa Rosenquist
18:44 (scl'd), DL: #225
1/2 mi Airdyne & 12 Grasshoppers 😕 (f'n knee & shoulder), 2:09/2:09/2:10/2:09/2:08, (155/185/205/215/225) Gymnastics w/ Tom& Grace.
6
0
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Tina Schmidt
17:55 (1:56-2:00)
12
1
very elite athlete
Jim Koehler
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Ty Krueger
365# DL (Up to 315# with OH grip)
17:10 total time with the first split at 1:35 (rest I'm sure were much slower and didn't take the time to do the math)
15
2
Math was the toughest part of the workout
Paul Mantz
I tried. That hurted!
Grant Soletski
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