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Monday, October 3, 2016

Lead

Hope you all had a great 3 weeks while I was away in Colorado. I look forward to getting back to coaching and getting CFGB ready for the winter months. Today is the end of our little Smolov Jr. and we will be having an official Squat PR day this Friday. Make sure you are all eating like you want to crush that old PR, steak, broccoli, avocado, drinking plenty of water and getting sufficient rest. 
Once again I’d like to congratulate Ty and Green Bay Barbell on another well run Green Bay Barbell Open. It was one of the finest meets that I have gotten to witness and take part in.
Let’s have a great week
1.) 10 x 3 Back Squat @ 85% 10lb, every 2 minutes
2.) Lead
Run 400m
21 Deadlift 225/155lb
21 GHD Sit-ups
Run 400m 
15 Deadlift 225/155lb
15 GHD Sit-ups
Run 400m
9 Deadlift 225/155lb
9 GHD Sit-ups
*3.) Every 1:30 for 8 rounds
1 Hang Snatch -> 1 Snatch
note: add load each round
*4.) Shane’s Pull Up Challenge
5-4-3-2-1-1-2-3-4-5
Wide Grip Strict Pull-up
Narrow Grip Strict Pull-up
Reverse Grip Strict Pull-up

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11:40 rx
11
0
Anna Schumacher, Amanda Zeamer, Tina Schmidt, Sylvia Christensen, Krystal Lowney, Scott Adler, Liz Goetz, Nate Hall, Jason Nobles, Dana M Koziol and Sal Bertuglia
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Alli Nowak
11:42
At home - abmat sit-ups. Shane's pull-up challenge✔️
20
0
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Amanda Zeamer
5x3
Got through five rounds At 135 then had to bail to go teach class
10
0
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Amy Zynda
15:17 squats @135#
Ugly. Also Grant hugged me. That was ugly as well.
12
2
More so really, really, really awkward.
Grant Soletski
You had to know it would be.
Amy Zynda
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Andy Frelich
10:45
305lb back squats
18
0
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Andy Glawe
15:12, 205#
Squat @255#
20
0
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Angel Anderson
18:38
I hate running. 95# DL 120# 10x3 felt easy! Ready to crush my 130# BS PR!
11
0
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Anna Schumacher
10:28
Back squats started at 225# and worked up to 260#
16
0
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Ashley King
165# BS
9:35 RX
18
0
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Barbi Gossen
BS 230 for 4 rounds, rest at 235#. 15.01 RX, running sucked today!.
11
0
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Bill Hoisington
16:54 #185 DL GHD2=
BS 225#
19
0
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Brandi Binsfeld
14:19 (GHD to parallel)
BS 140#
14
0
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Brian Toole
13:35 165#BS&MED BALL SU's
210#BS 3x10
19
0
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Cassie Christianson
11:12
190# BS
12
0
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Chris Ness
335x2 315x8 10:45 RX
12
0
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Christy Heiliger
185# BS
13:04 RX
7
0
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Dana M Koziol
BS 95# 12:25 DL 85#
9
2
you cut me off
Chris Ness
Clearly, you body checked me and it was witnessed by Justin Peterson. Sad when he has to tell you that is not right. Come on Chris!:-)
Dana M Koziol
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Derek LaBonte
9:18; bs 315#
All EC done
17
0
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Erin Schuh
115# DL, 12:30, 110#BS
5
0
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Grant Soletski
315 BS and 12:31 not 13:31 wod
Woof and woof.
11
0
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Jamie Neubauer
155# BS - failed on #3 on the 10th set. 12:26 (135# DL)
Went conservative on DLs after the squats. Wish I did the 155#. I need to work on my running. Ugh
9
0
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Jason Nobles
11:49 ab-Mat sit ups
400# back squat today! Total PR from start of Smolov full of 35#
12
0
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Jenni Phillips
11:40 RX
BS at 145# woof
11
0
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Jennie Campshure
16:16. 135# DL
135#BS
8
0
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Krystal Lowney
11:56 (135# DL)
135#-145# BS. Gave into sore legs a bit today.
20
0
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Laura VanderKelen
11:10 rx
Squats @ 165#; 3-2-1-1-2-3 pull-ups rx
8
0
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Liz Goetz
10:55 rx
165# bs
6
0
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Marcie Kyllonen
140# smolov!
18
0
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Mark Garr
14.07 plus 160 squat
0
0
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Marlene Hall
13:01. Sub ab mat/med ball for ghd. 135lbs BS
18
0
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Michelle Johnson
10:58
195# (5) and 200# (5) x3 BS; Good to be home <3 <3 <3
25
0
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Nate Hall
12:15
275# 2x3, 305# 3x3, 335# 3x3, 335# 1x6
21
0
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Paul Mantz
335 10 x 3 (85% + 20). 11:51Rx.
Legs felt like lead and or jello. Snatch EC
17
0
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Pauly VanderKelen
9:53
10x3 HBBS @ 315# / Pull-up complex complete
1
0
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Rachel Meyers
12:32. #120, back was acting up. Abmat sit ups #14 wallball
#135 bs. (Only added 5 pounds not 10) 15 min bike EC
20
0
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RaLinda Lamberies
13:37 135# dl
10X3 bs @ 152#
21
0
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Ryan Froelich
15:21 ouch
210 3x10 BS
21
0
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Ryan Kyllonen
270# BS
18
0
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Ryan La Count
11 something. We dont have a track here so i had to run up the stairs and set the treadmill.
405# BS, felt really good.
13
0
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Ryan Vidmar
11:35 rx
250 bs
5
0
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Sal Bertuglia
14:57 RX
#265 BS 10x3
19
1
Shit. 20 seconds. I could've moved faster.
Amy Zynda
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Scott Adler
11:57 (155#, Ghd to //)
Bs 185,190,195,200# Shane pu ec 5-1,1-3
5
0
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Sylvia Christensen
11:21
195 (5 rounds, 1 fail) 185 (5 rounds, 1 fail). Snatches to 110
15
0
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Theresa Rosenquist
10:06*
*Mods; 1/2 mile Airdyne/#125 DL/#10 WBTh SU, BP: 10×{3 @ #100 (&200 Hug-a-twinkie),: 3×{ME DHPU/ME kipPU/ME ButterflyPU
15
0
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Tina Schmidt
10:48
BS--worked up to 215# for last 3 sets
20
0
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Tyler Shaw
10:50
305 squats
14
0
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Yvonne Otero
11:50
bike instead of run, 85#DL, ab mat sit ups w 10# WB 135# BS
18
0
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Zach Campshure
17:30.
Light bs (back)
2
0
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