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Tuesday, September 13, 2016

Farfetch'd

When we’re finding our 1RM deadlift tomorrow make sure you’re safe. As John Swanson said to us before the last event of the Granite Games: “If something doesn’t feel right or is tweaky, just stop. After we leave here we have to go be real people with real jobs and we need to be able to function.”

It’s not worth it to risk getting hurt to get a PR. Be smart, safe, and lift heavy. 

1.) Find 1RM Deadlift
2.) 100 Double Unders
21-15-9
Overhead Squat 115/85lb
Kettle Bell Swing 2/1.5 pood
100 Double Unders
*3.) Row 100m x 10, rest 1:1
*4.) 15 minute EMOM Clean & Jerk @ 70%
*5.) 200m Handstand walk or 20 minutes practice whichever
comes first

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Amanda Zeamer
Emom clean and jerk at 85
Then got another migraine. Called it quits
12
2
Hope you feel better, that's the worst!
Brandi Binsfeld
Thanks Brandi! It went away however yesterday's almost landed me in the er
Amanda Zeamer
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Amy Zynda
11:?? 65# OHS. 215# DL (10# PR)
Mix of DU/SU. 1st time swinging a 53# KB in a WOD. 50 GHDs after.
26
7
Your pr DL looked strong!!!!
Michelle Johnson
Thanks Michelle! Baby steps to 250 :)
Amy Zynda
your fitness bested me today. Well, played young lady, well played.
Sal Bertuglia
Awesome job!!!
Paul Mantz
Congratulations!!
Cindy Opichka
Awesome!!
Jenni Phillips
215!!! Holy sheeeeet! You are strong like bull! 😁
Angel Anderson
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Andy Glawe
19:44 RX
Missed 410# DL, soooo close
20
0
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Angel Anderson
10:16
Super light OHS due to calf issue 35#, 35# KB, DU practice for 2 minutes at beginning and end. DL 175# (10# PR)
7
2
Yay for a 10# PR! Great job!
Jenni Phillips
Thanks Jenni!
Angel Anderson
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Anne Hoffman
255 DL (not a pr)
13:57 65# ohs/ 45# KB Last set of DUs took over 4 min
11
0
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Ashley Bourgeois
DL #150, OHS 35#
OHS needs lots of work!
0
0
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Ashley King
250# DL---35# PR
13:39 RX
18
5
Congratulations!
Cindy Opichka
I am not worthy.
Amy Zynda
Wow
Steve Kaster
Amy, you're funny!!
Ashley King
35#!!!! Wow! Crazy strong! I'm a weakling!
Angel Anderson
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Ashley Peterson
7:08
255 DL
3
0
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Betsy Soletski
10:22 -all DU's 👍 〰 55/26#
207# DL PR broke my PR from our first gym!
16
3
Nice Betsy!
Hilary Krueger
😁😁😁
Tina Schmidt
Nice PR!!!!
Angel Anderson
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Brandi Binsfeld
10:58 55# OHS, 35# KB
215# DL (10# PR)
14
3
Awesome PR!
Sylvia Christensen
Nice!
Tina Schmidt
Thx! Glad I could avoid the videographer!
Brandi Binsfeld
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Brian Toole
13:48 front squat sub.
14
0
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Chris Ness
405# wod bad math
11
0
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Cindy Opichka
12:34. 55# OHS, 53# KBS to eye level.
I 1.5 POOD IT!!!😂😂. 215 DL (10# PR).
17
1
Congratulations
Ashley King
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Claire Sedlacek
150# deadlift PR
11
0
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Cole Cravillion
9:30
Time cap on du 515 dl pr
12
1
Big lift!
Steve Kaster
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Dana M Koziol
DL 145# WOD: 8:00 (mostly singles&used trainer bar for OHS)
9
0
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Derek LaBonte
7:04 (taken from rack due to hip)
No deadlift.
7
0
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Grace Adler
12:32
RX weights, 50DU/50 baby step ups. 215#DL.
16
0
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Hilary Krueger
14:21 65# FS all DU
220# DL 15 pound PR
19
1
Big PR!
Steve Kaster
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Jamie Kemen
265# DL (10# PR)
13:39, 65# OHS & 53# KB. About a 2 min break to find a hair tie after mine snapped during last KB swings.
22
3
Nice Jamie!
Hilary Krueger
Wowza
Betsy Soletski
Awesome
Tina Schmidt
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Jenna Hanson
14:41 - 90% Rx
I failed my OHS a couple times, got whiny and did some reps with Jamie's bar.
14
0
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Jenni Phillips
12:54 55# OHS 53# KBS
235# DL another PR! 😊 Did all my DUs too
10
0
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Jill Schumacher
215#DL (50# PR) 13:00 (step ups /26# kb/ 35#ohs)thanks Jake P. For the encouragement !
15
5
Jesus! 50#!!! 😳😳😳😳
Jenni Phillips
Holy moly Jill!!!' Great PR! 💪🏼
Angel Anderson
50 pounds - nice!
Steve Kaster
what?!?!?! nice job I didn't know you had all that wt on the bar
Anne Hoffman
50 pounds!💪🏽
Tina Schmidt
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Jim Koehler
11:23 at 95# ohs.53# kb.cap on du's
no deadlift PR....very weak effort
10
0
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Kate Endries
215# DL ( PR 😊)
14:45 Rx 80 DUs on first set at cap 65 DUs on second set at cap
5
0
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Laura VanderKelen
14:15 rx weights, step ups onto three 45# plates
3 minute PR from last time; deadlift to 230#, 5# PR; C&J emom @ 95#
6
0
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Marcie Kyllonen
15:12 Rx (1:34 improvement)
90# cj emom sub for dls
19
0
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Marlene Hall
12:51 65lb OHS. 225lb DL (PR)
23
1
CONGRATULATIONS!!
Cindy Opichka
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Michael Green
12:26 95#
385# DL PR
19
2
Nice PRing with you today!!
Sam Scherwinski
Congratulations!
Cindy Opichka
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Michelle Johnson
13:26
Sloooooowwww 2nd set of DUs; DL to 265#
25
0
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Nate Hall
10:07
No pr
16
0
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Paul Mantz
465 (40# PR) 12:58 Rx except mix DU/SU
25
7
40# PR - WOW!
Michelle Johnson
Nice PR!!
Mary Stueber
Awesome man, nice job!
Sam Scherwinski
Woah!! Great day!
Jamie Kemen
Nicely done!
Steve Kaster
Amazing! Wasn't your last PR that big of a jump too???
Tina Schmidt
It was a 100 # last time
Paul Mantz
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Pauly VanderKelen
8:31 American Swings
Slower compared to my 7:28 on 3/31/15. Did not deserve a PR on the WOD because I needed to break on the KB swings when my forearms blew up :/ Need to work on DUs in a fatigued state as well / 435# DL, 20# off my PR of 455#, failed 460# / EMOM15: 1 C&J @ 210#
0
0
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Robin Mueller
11:47, 65#OHS, 26#kb, sub 30 cal row for DU (blown ankle)
250# DL (25# PR)
9
1
Big PR!
Steve Kaster
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Ryan Kyllonen
10:46
410# DL PR
13
0
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Ryan Vidmar
12:11 / 405 PR
8
0
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Sal Bertuglia
12:39rx (no PR)
DL to 345# for triples
19
0
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Sam Scherwinski
DL 400 (15# PR)
12:53 RX besides OHS at 95#
21
2
Way to go join the 400 club
Paul Mantz
Congratulations!!
Cindy Opichka
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Scott Adler
13:25 (95#, 53#)
1st rd 40 du, 60 bar jumps, 2nd all du's. Bar jumps should not be faster than du's. 250# dl pr
24
2
Congratulations!
Cindy Opichka
Nice PR!
Steve Kaster
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Shane Hanson
7:02
19
0
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Sylvia Christensen
18:13 (I did however finish all DUS... eventually)
280# dl (10# pr)
15
2
You worked so hard for those DU! Way to keep at them. 👊🏼
Brandi Binsfeld
Thanks for cheering me on towards the end :)
Sylvia Christensen
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Theresa Rosenquist
ALL the rehab stuff
And an easy 15 min bike.
11
0
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Tina Schmidt
8:40 American swing
DL 285# (tied PR bc I screwed up my bar math--failed at 300#)
13
0
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Tyler Shaw
8:46
No pr on deadlift
15
0
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Yvonne Otero
195# DL (10# PR), 11:35
15# OHS, 26#KB, row 30 cal instead of DUs
16
0
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Zach Campshure
415# dl. 40# pr
I did the wod. 58 dus at 15:00/95#
5
0
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