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Wednesday, August 31, 2016

Log-o-rhythm

It is not easy here. Matter of fact most days prove to be quite difficult. I intend to continually challenge everyone in my gym. We will fail and and we will succeed. Success and failure happens daily here, it’s part of the process of becoming good at everything. One thing that will stop success in it’s tracks though is giving up. Please whatever you do, don’t ever quit on me, Justin, Ashley, Tom, Tyler, Alyssa, T, Jake P., Jake R., Christian or Ryan during a workout. If there is something wrong physically with you obviously discontinue what you’re doing but besides life, limb or eyesight finish it. We as your coaches will always work with you to finish the task so you never end up quitting on the most important person, yourself.
Have a nice Wednesday.
Yay! New bruises for my birthday!
Amy Zynda 2:12AM on Aug 31, 2016
Logs... Sweet
Paul Mantz 2:18AM on Aug 31, 2016
Sweet...
Ty Krueger 3:07AM on Aug 31, 2016
Sweat
Sylvia Christensen 3:47AM on Aug 31, 2016
Are you in a running and carrying things kick? πŸ˜‘
Hilary Krueger 4:30AM on Aug 31, 2016
I like going outside and all but not at this cost.
Chris Ness 4:50AM on Aug 31, 2016
1.) Every 2 minutes for 10 minutes 3 Strict Press
Note: start around 70% 1rm strict press
2.) Log-o-rhythm 
3 rounds
400m Log Carry
20m Walking Log Lunges
Note: every time you set the log down you must rest 30 seconds. You can rest longer if need be but you must rest a minimum of 30 seconds
*3.) 3 rounds 
25 GHD Sit-ups
5 Muscle Ups
5 Bar Muscle Ups
*4.) 3 rounds
1 minute Handstand Hold
10 Reverse Hyper

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Arms no worky today after yesterday
Good thing it's a run only day for me.
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Anna Schumacher, Pam Bozec, Dana M Koziol, Andy Glawe, Sal Bertuglia, Nate Hall, Amanda Zeamer, Steve Kaster, Sylvia Christensen, Jim Koehler, Scott Adler, Mary Stueber, Michelle Johnson and Ryan Froelich
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Alli Nowak
12:07
Strict press^90#
17
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Alyssa DeNoble
?:?? Walked most of it bc of stupid feet
85# 3rep strict press. Hs walk and ghds
14
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Amanda Zeamer
rest day
12
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Amy Zynda
14:55
I ran a little. Nice little birthday WOD. Thanks for singing to me #fiveonefive!!!
26
11
HBAZ!!!πŸŽ‚
Krystal Lowney
Happy Birthday! πŸŽ‰
Anna Schumacher
Happy Birthday!
Jenna Hanson
HBD!πŸ˜ŠπŸŽ‚πŸ»
Theresa Rosenquist
Happy Day to you! Is your mom still here to retell the story of your birth?!
Jamie Kemen
Happy birthday!!!
Ashley King
I'm more hyper then usual thx for the awesome cold brew,, HBD!!! πŸŽ‚πŸŽ‚πŸŽ‚
Paul Mantz
Happy Birthday!!β˜•οΈπŸŽ‚
Alyssa DeNoble
Happy birthday Z!!
Michelle Johnson
Happy Birthday!
Betsy Soletski
Happy birthday!
Rachel Meyers
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Angel Anderson
14.. Something.
Didn't put the log down, but definitely walked ;) SP up to 85#, got 87# for one. Failed 89#
5
0
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Anna Schumacher
9:27
Strict press up to 100#
15
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Barbi Gossen
15:43. Strict press to 95#. 75 GHD's
17
0
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Betsy Soletski
11:53 with a log!
Thanks for the lunging advice Marcie.
3
0
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Bill Binsfeld
11:24
50 lb log. Did push jerks BC shoulder. Up to 195
12
0
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Bill Hoisington
15:23 Medium Log
65,70,75,80,85# SP
16
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Brandi Binsfeld
13:20
65# SP
9
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Brian Toole
11:34 50# log
13
0
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Carli Stueck
17:25 with med ball 25#
SP up to 90#, nice breezy morning
14
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Chris Ness
160x1 wod 9:09
Nothing like losing second place on the last lap and ending in 3rd by 1 second. Stupid Lanky people and their cheating limbs.
12
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Hey I ain't no lank you fool πŸ’ͺ🏽
Sylvia Christensen
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Cole Cravillion
Strict press up to 225lbs
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2
Cole will you strict press me and Jenna together next time
Hilary Krueger
Yeah, me too.
Jenna Hanson
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Dana M Koziol
Rest Day
11
1
For time?
Chris Ness
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Grant Soletski
145 press 11:55
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Jake Plennes
10:53
One drop durring a sloppy adjustment 😩 Press: ^ to 140#
16
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Jamie Neubauer
rest day :)
10
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Jenna Hanson
11:54
Used a sandbag but never set it down! πŸ‘πŸΌ SP ^ 75#
14
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Jim Koehler
13:33 with lighter log
2/3 strict press at 187#
14
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Krystal Lowney
4 mile run (no logπŸ˜‰)
8:35/miles...trying to work on pace for upcoming races
25
1
That's fast!
Mary Stueber
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Laura VanderKelen
9:33 with Ashley's log
SP to 80#, completed 14 of 15 bmu's, just kept on failing #15. Ring dips in place of ring mu's
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Marcie Kyllonen
11:09
85# strict press
12
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naughty crossfit girl!
Jim Koehler
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Mary Stueber
15:43
75# SP 2/3 80# Post WOD cold brew with friends = awesome. Happy birthday Z!
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Michelle Johnson
10:47
85# x 3 SP
17
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Pam Bozec
15:02 walking w log and 15 front squats
Strict press to 85# singles; 100 ab mat sit ups
12
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Paul Mantz
9:55 125 strict press shoulders feeling kind of yucky.
I am sorry Alyssa for almost killing you.
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I forgive you Paul...this timeπŸ€”πŸ˜
Alyssa DeNoble
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Pauly VanderKelen
10:31 UB with the 57# log
Strict press triples - 125,135,145,150,155# / EMOM6: 10 log thrusters / 3 rds of GHD sit-ups, ring MUs, and bar MUs complete in 13:20 / 4x3 strict MUs / Parallette L-sits 5x10 seconds
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Ryan Froelich
Home WOD
Ran around block sans log, 50 SU & 50 PU
17
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Ryan Kyllonen
13:14
115# Strict Press
11
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Ryan La Count
12:21 50# log
185# strict press.
16
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Ryan Vidmar
10:12
135 strict
13
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Sam Scherwinski
12:44
SP up to 135#
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Scott Adler
9:27 ran the short 400
Sp 90#, Ghd and rh
10
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Steve Kaster
Didn't look at time for WOD
1 / 3 SP @ 207
12
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Sylvia Christensen
9:08 passionately paced
85x3 SP. ghd, mu & bmu work. Snatch to 120#
14
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They do when it's an active rest day. I wasn't even trying.
Chris Ness
It's on
Chris Ness
Champions don't blow huge leads !
Chris Ness
πŸ˜‚ Right
Sylvia Christensen
You cut me off!
Chris Ness
Impossible to cut someone off when they are so far behind you 😏
Sylvia Christensen
Nor do they come in 3rd
Sylvia Christensen
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Tina Schmidt
14:04 with Justin's log, ugh.
SP 85# shoulder a little sore so didn't push it.
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I heard your footsteps the whole time...haunting me, stalking me...😳πŸ˜₯πŸ˜‹
Tina Schmidt
elite athlete
Jim Koehler
I briefly thought about speeding up to try and pass you. Then I thought "Nope".
Amy Zynda
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