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Wednesday, March 15, 2017

Wired

This is intended for no one specific but intended specifically for every member of CFGB. When a coach tells you something they are not doing it to be mean or to insult you. I told them to be relentless with their coaching and being relentless can come across as over bearing or whatever. Point is we all need to listen to the coaches by we all I am including myself. Trust the coaches, they want a better you. My coaches love you and when they yell just remember I told them to do it!
Love,
Grant
https://www.instagram.com/p/BQx_GLDgWTP/?taken-by=abbott.the.red
Brett Kohout 1:02AM on Mar 15, 2017
😳
Brett Kohout 1:03AM on Mar 15, 2017
@antoniashanle maybe we should rethink our ec decisions for tomorrow 🙃😏
Sylvia Christensen 1:16AM on Mar 15, 2017
Maybe not
Sylvia Christensen 1:17AM on Mar 15, 2017
OMG is this the same?! 😂
Antonia Shanle 1:33AM on Mar 15, 2017
I mean 2/3 movements 😂 Rowing and PC ha!
Sylvia Christensen 1:38AM on Mar 15, 2017
That was a fun one!
Yvonne Otero 2:44AM on Mar 15, 2017
1.) 5 rounds
For 1 minute 1 Front Squat every 10 seconds, hold bar in front rack entire minute
rest 2 minutes 
2.) Wired
Row 1000m
21 Power Clean 155/105lb
Row 750m
15 Power Clean 155/105lb
Row 500m
9 Power Clean 155/105
*3.) 3 rounds
10 Freestanding Handstand Push up
20 Handstand Walk
*4.) 50 Strict Single Arm Dumbbell Press 50/35lb
Partition as you wish but 25 reps must be completed by each arm. every time you switch arms or rest 3 Complete 3 Strict L-Sit Pull-ups

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Alyssa DeNoble
16:36
15
0
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Amanda Zeamer
18:15 rx
Tyler Shaw said it was our special day. 🙄 Fs up to 85#
14
0
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Amy Zynda
19:58 RX
@ SpareDoor. Doing that RX was a terrible error in judgement.
16
4
Sal, if you can't beat that time I'll be very disappointed in you.
Amy Zynda
I really wish I hadn't 😬😬
Amy Zynda
19:58 hmmmm I think I can shave a few seconds off that target time
Sal Bertuglia
Nice RX! I actually wish I would've done Rx😕
Krystal Lowney
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Andy Frelich
15:17
225lbs
25
0
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Antonia Shanle
12:56 rx/FS^165#
B4 class WOD w/Sly: 10hspu,1 power clean@135#, 8cal row, 9HSPU, 2PC,8cal row etc. 18:31
21
0
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Ashley Bourgeois
17:14 65#; 75# FS
That was actually fun! Haha
13
0
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Ashley King
14:44 RX. Tina pushed me off my rower and tripped me at my bar just so she could beat me by 6 seconds! 😆
FS^155#
19
3
Thats Tina for ya. She knows how to truly compete.
Theresa Rosenquist
You need to be prepared for anything at anytime.
Tina Schmidt
Geez, I guess! ;)
Ashley King
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Betsy Soletski
15:10 with extra meters by accident
85#. FS ^105#
18
0
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Bill Hoisington
16:15 #125
95-165 FS
22
0
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Brett Kohout
13:26 95#
FS 135-155-155-155-155
10
0
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Brian Toole
14:47 95#
Up to 155#FS
18
0
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Cassie Christianson
14:04 rx
FS up to 125#
16
0
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Chris Ness
14 sub 20 RX FS 155
17
0
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Chuck Brehm
12:02
20
0
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Eric Hansen
13:31 115#
135# FS
20
0
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Grant Soletski
175/15:46
13
1
bro.sereously
Andy Frelich
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Greg Goffard
17:28 135#
12
0
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Jason Nobles
15:35 Rx
18
0
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Jenna Hanson
15:23, 75# cleans
FS^ 85#, bike 20 minutes before to loosen up
18
0
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Jenni Phillips
17:01 rx
FS 65-115#
19
2
You put up a fight. Good job. Boom!
Rick Froming
Great personal challenge today!!
Theresa Rosenquist
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Jennie Campshure
17:47. 85#
11
0
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Jennifer McFall
16:03 85lb
11
0
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Jessica Schmidt
14:14 Rx
125# front squats
11
0
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Jim Koehler
14:40 at 135#
FS up to 205#
20
0
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Jordan Heider
16 something @ 115#
FS 95# - 135#
15
0
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Kalen Fischer
13:10
Had more in the tank
2
0
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Karl Bonkoski
14:24 135#
115-185# Front Squats
16
1
You did a phenomenal job today. Keep it up. Boom!
Rick Froming
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Kelsey Waack
15:56 85#
Fs 55-95#
16
0
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Krystal Lowney
16:24 90#
FS up to 105#
21
0
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Laura VanderKelen
15:21 rx
Front squat 85-125#
11
0
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Lauren Kalil
16:38
Only did #90 on my cleans. Went up to #125 for BS. Did some GHDS, box squats and worked on kipping PUs
20
0
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Marcie Kyllonen
14:41 75#
fs ^95#
23
0
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Michael Green
16:11
Fs ^215#
20
0
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Michelle Bonkoski
55-95 FS, 18:27 75#
17
0
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Nate Hall
14:28
^225# FS
20
0
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Omar CruzRivera
17:10
FS up to 215
11
0
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Pam Bozec
16:05; 65#
65-115# FS; mobility, HS walking work, 100 amsu
18
0
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Paula Soletski
55-105 FS, 14:58 85# Cl
24
0
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Pauly VanderKelen
13:00 flat
Front squat - 135,155,185,205,225# Holding the barbell in front rack was not nearly as bad as I thought it was going to be. 50 S2O with (2) 50# dumbbells complete in 2:48 - 20,10,9,6,5
1
0
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Rachael Salata
12:50
FS ^155
26
0
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RaLinda Lamberies
16:16 95#
FS 85-115
18
0
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Rick Froming
15:15 rx
Extra credit was cut short because I had to let my dogs out BOOM
7
0
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Sal Bertuglia
15:49 rx
14
0
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Sam Carter
17- back wa lit up
130 squats
20
0
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Sam Scherwinski
16:04
FS 185#
24
0
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Shannon VanPay
16:38 95#
FS ^105#
24
0
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Sylvia Christensen
145# FS | 14:42
WOD with Tonio for ec. That was a lot of fun 👅 19:48 on that one
18
0
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Ted Kemen
16:26 Rx
95-155# FS
21
0
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Theresa Rosenquist
15:20**
**#85 & Airdyne (rower was crazy on the knee today...ouch!) FS: 55-85 w/o box!! PEC: 3×{15 GH-HE/15 #10 GHSU/10 DB-SP/ME S-HSPU. 4 mi around CFGB.
15
3
What about the 200+lbs you picked up this afternoon?!
Sylvia Christensen
😁😁😁That was last week.
Theresa Rosenquist
Ohhhh! My b
Sylvia Christensen
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Tina Schmidt
14:38 rx
FS up to 135#
26
0
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Yvonne Otero
23ish, 75#
40-70# FS
20
0
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Zach Campshure
17:41
13
0
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Zach Nasto
12:49
215
16
0
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