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Monday, March 13, 2017

Bunker

So it was a very sureal moment today during 17.3. I was watching Sammy Scherwinski on his second set at 135lb and was blown away by his lifts. Back a short few years watching Sam Snatch usually made me a wee little bit scared for his life but today was a turning point. Then 185 was on that bar. Shook off miss number 1, got some coaching from 10 or so standing around him screaming random stuff. I’m pretty sure I just said don’t die and you have one more fail and then you’ll hit it on your third lift. Back to the bar he went and it went a lot better but no beuno. Squeeze your thumbs Sam and you’ll hit it and as if on cue he hit 185 pounds. The Snatch was gross good. Then I was like shit another one officially passed me. Nice job today Sam and I really think you need to go to UWGB next year.
It’s funny that the first thing I tell new people is one, I’m going to crush them in the workout and then after I do what I said (this has backfired a few times) I tell them your first goal in this gym is to beat me on the regular. Once they succeed beating me their On Ramp is officially over. Watching you all succeed is a pretty decent feeling and I really enjoy wiping the floors with you every once in a while. (or at least being within a minute or a round of you). Anyways, there were many pretty quality moments today and there was no place I’d rather have been. Well done CFGB.
I’ll be in all day so anyone wanting to do 17.3 one last time just have a judge. Please if you are doing it during a class be on time for the class because you will be warming up with the class. After the warm-up we’ll separate you all and get to working out. You will have time to warm up yourself more when you separate from the group. If you want to not participate in the class warm-up come during open gym time and you can warm-up with Zumba if you wish!
I meant to post info on the March 21 Day Challenge but the day got away from me. Details shortly and it’ll be worth the wait!
Happy Monday!
Sammy the Bull 🐂 🤜🏼🤛🏼
Kate Mantz 1:16AM on Mar 13, 2017
You're the best Grant. Thank you for everything you have done for me.
Sam Scherwinski 1:16AM on Mar 13, 2017
You’re the best! Around! Nothing’s gonna ever keep you down You’re the Best! Around! Nothing’s gonna ever keep you down You’re the Best! Around! Nothing’s gonna ever keep you dow-ow-ow-ow-own
Chris Ness 2:04AM on Mar 13, 2017
I may redo 17.3
Jennifer McFall 2:05AM on Mar 13, 2017
This looks really fun and enjoyable, and that really scares me because those are the worst.
Brittany Nohr 2:09AM on Mar 13, 2017
1.) Every 2 minutes for 10 minutes 5 Unbroken Hang Cluster’s, add load each round
note: maintaining constant movement throughout 5 reps is key
2.)Bunker
17 minute AMRAP
200 Double Unders
100 WallBalls 20/14lb
50 Deadlift 185/120lb
25 cal Row
ME Muscle Ups
*3.) Tabata each exercise:
GHD Sit-ups
Muscle Ups
Hip Extension
note: 20 seconds on 10 seconds rest for 8 rounds. In the rest time hold plank on the Hip ext and ghd sit up. If you are not that well versed with the GHD’s yet just rest during the rest time maybe trying a plank or two along the way.
*4.) Run 1 mile for time
note: put on a sweatshit, a hat and get outside. Oh and run fast….it’s cold out.

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Amanda Zeamer
15/25 row
10# wb (got yelled at for it too), 125# deadlift, cluster 55-75#, and a redo try at 17.3 but no go.
10
0
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Amy Zynda
5 cals
55-75 clusters. 79 DU in 5 min time. Buncha shitty C2B attempts during open gym.
12
0
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Andy Frelich
10MU
185lbs
16
0
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Anne Hoffman
17.3 43 rxd 6:01 tie break
10
0
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Antonia Shanle
Muscle up attempts. DL 125#
^ 135# cluster! 5 rds: 7 strict pull-ups, 7 HSPU, 7 dips
12
1
Show-Off
Nate Hall
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Ashley Bourgeois
2 cals, 105# DL; up to 70# clusters
12# wb.. 1/2 du's, 1/2 su's. Good thing that was an amrap! phsst yeah right! haha ;)
5
0
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Ashley King
55-90# clusters
6 MUs
15
0
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Betsy Soletski
Done with 17 sec left
clusters up to 85#. 10#wb 105# dl
11
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Brett Kohout
17.3, 32 reps, rx
Not an impressive score but worked hard to get even here. BTW daylight savings sucks and should not be a thing.
9
0
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Brittany Nohr
Finished row at 3:02 120 for clusters
Spent some quality time thinking under the rings.
7
0
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Cassie Christianson
17.3 redo 80 rx
6:53 tie break
8
0
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Craig King
85-130 clusters 2 failed MU attempts
Ended up getting 3 MU after time expired.
20
0
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Derek LaBonte
12mu
205 cluster
1
0
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Eric Hansen
Got to MU progressions
16#WB, 145# DL
15
0
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Erin Buntin
1 MU (9 fails); 125# DL
Cluster up to 105#
23
0
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Grace Adler
50/50 DL rx
55-85# clusters
14
0
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Greg Goffard
completed 25 cal row with :32 left on clock
1
0
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Hannah Fameree
Up to 65# cluster, 14# WB, got to 40 deadlifts at 105#
4
0
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Jamie Kemen
3MUP from floor, 10#WB, 95# DL
^70 EMoM clusters and EC tabata GHDs with Brenda
13
5
Feels awesome to be back, I missed you crazies! @krystal, it confused me too, but I went with it! Lol
Jamie Kemen
Yay!! She's back!
Kate Mantz
Welcome back!!!! :)
Yvonne Otero
Jamie is back and Brenda is doing extra credit?!?
Krystal Lowney
Welcome back!!
Amy Zynda
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Jenna Hanson
1 MU progression, 105# DL, 10# WB
Clusters ^75#
14
3
Grant yelled "Come on Hanson!" today and I looked around for you #wifefail 😳😂
Jenna Hanson
She asked the same thing LOL
Antonia Shanle
Who is Jenna Hanson?
Shane Hanson
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Jennie Campshure
50 DL With 6 seconds left ...
105# DL and 14# WB
4
0
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Jennifer McFall
45-85 cluster
15/50 deadlift then did15/25 cal row. SI joints were not feeling the deadlift
12
0
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Jessica Schmidt
1 bar MU
Up to 105# clusters
1
0
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Jill Schumacher
Clusters 35# to 75#. 400 su, 12# wb, 105# DL , 21/25 cal row
5
0
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Jim Koehler
35/50 DL....
3/5 clusters @ 175#...17.3 redo
17
0
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Jim Tschampl
Finished the rowing.
5
0
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Krystal Lowney
17.3 redo 43 reps (5 better)
6:30 tiebreak. Did the wod w/ mods as a warmup.
20
0
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Laura VanderKelen
First time back to the gym, definitely got my a$$ kicked
17 Cals rx, DU's took me over 5 minutes LOL. Clusters up to 95#. 17.3, first time, 67 reps. Ass also kicked for that.
2
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Lauren Kalil
8/25 cal row
#90 clusters
1
0
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Marcie Kyllonen
Du's, wb's 10#, dl's 55#, cal row, ring rows ...got 20 ring rows at 17 min
up to 75# clusters
11
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Michelle Johnson
Finished row at 15:40; 125# DL
Cluster to 95#
10
0
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Nate Hall
1 mu - 2 failed (off row at 14:30)
135-195# (3/5@195)
18
0
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Omar CruzRivera
165 Clusters
5 MUs
4
0
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Paul Mantz
Rest day
14
0
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Paula Soletski
55-85 clusters. 17/25 row,12#wb,, 105dl.
17
0
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Pauly VanderKelen
17.3 - 81 with a 6:03 tie break - The snatching felt heavy after more than two weeks off
Clusters - 95,115,135,145,155# / AMRAP - Off the rower with 4:40 left, 15 MUs
2
0
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Rachael Salata
17.3 redo, 6:14
5:45 of muscle up fails so that's fun
6
0
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RaLinda Lamberies
9/25 cals RX
55-90 hang clusters
17
0
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Ryan Kyllonen
11 mu
5
0
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Sam Carter
4 MU
^105 Clusters 125 DL
14
0
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Sam Scherwinski
5 MU RX
145# clusters
19
0
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Shannon VanPay
1 MU progression -the rest RX
Clusters up to 85# ...just realized I never submitted my 17.3 score. Damnit!
3
0
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Sylvia Christensen
MU attempt, 125# DL
^110# clusters
13
0
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Ted Kemen
3 MU
135# cluster
18
0
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Theresa Rosenquist
MU?! What MU?**
I guess I did my own thing: 82/400 SU after finishing the row. ** #10 WB, #105 DL. Cluster: #45-70 (1st Full SqCln & WB since Oct.!), 35 min bike.
16
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Tina Schmidt
17.3 redo
Same score, 20 sec faster. 😬😬😬 Thanks Christian!
16
0
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Tyler Shaw
11 muscle ups
5
0
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Yvonne Otero
34DL, 60#, 10#WB, step ups
55# cluster
17
0
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Zach Campshure
Not very far
0
0
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Zach Nasto
15 mu
185# / 3 @ 205
0
0
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