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Wednesday, May 31, 2017

Lenard

Our coach and friend Derek shared this message with us a year ago about his father. Love you pal.
“Not sure how to start this write up, but here it goes. For members that don’t know, May 31st, 2015 my father passed away. He committed suicide. It was the toughest experience of my life that I don’t think I will ever get over or fully comprehend. My dad served 20 years in the Navy, taught me how to be a man, how to play football, and that we are nothing without family and friends. He taught me the value of hard work in some pretty creative ways… mostly just making me work my ass off either cutting wood, re-stacking wood, picking rocks, etc. lol. He was also the funniest guy you would ever meet. Needless to say, he was my hero. He was one tough son of bitch that didn’t like to talk about his feelings, too. It was tough to notice any sign of struggle he was going through but still I wish there was something I could do. The answer to the question, “why?” constantly eludes me, and searching for that answer drives me insane. There have been many, and still are, sleepless nights. With that being said, my dad wouldn’t be one for me not doing anything about it and just sitting on my ass. In order to help others not suffer with the constant struggle to answer the question, “Why?” prevention is key. I want to raise awareness about The Campaign to Change Direction. The Change Direction initiative is a collection of concerned citizens, nonprofit leaders, and leaders from the private sector who have come together to change the culture in America about mental health, mental illness, and wellness. This initiative plans to spark a movement that:1) frees us to see our mental health as having equal value to our physical health; 2) creates a common language that allows us to recognize the signs of emotional suffering in ourselves and others; 3) encourages us to care for our mental well-being and the mental well-being of others. This year it is expected that more Americans will die from suicide than in car accidents. Know the five signs. They are: Personality Change, Agitation, Withdrawal, Poor Self-care, and Hopelessness. Education is the main focus of the Change Direction Initiative. More specifically, educating military personnel, veterans and family members, first responders, students, teachers, school officials and coaches, health care professionals, and the general public.” 
Click the link below to help support The Campaign to Change Direction.
http://www.changedirection.org/ 

Today’s workout is dedicated to everyone that has lost a family member too soon. 

Love u D! Hitting this one with purpose and pride at 515. #RIP
Ty Krueger 1:12AM on May 31, 2017
I feel for you Derek. It was 12 years ago for me. Feel it every day. #wegotchabackbro #holdempokernight
Matt Fortier 1:54AM on May 31, 2017
Tomorrow was going to be rest day... may need to join Paul at 5:15 too. ❀️
Kate Mantz 2:01AM on May 31, 2017
#CFGBstrong RIP Lenard.
james macco 2:18AM on May 31, 2017
I'm going to find a way to get this workout in today, Derek. This is my struggle as well. I am honored to know you.
Bruce Hoffort 11:32AM on May 31, 2017
Paul Mantz 11:49AM on May 31, 2017
1.) Lenard 
22 minute AMRAP
5 – Strict Deficit Handstand Push ups
16 – Strict Chest to Bar Pull-ups 
66 – 3 Second down 3 Second up Push-ups 
5 – Strict Deficit Handstand Push ups
31- Strict Chest to Bar Pull-ups 
15 –  3 second down 3 Second up Push-ups
Choose 1 extra credit to complete after WOD
*2.) Split Jerk 3-3-2-2-2-1
note: add load each round
*3.) 5 rounds, with Barbell
10 Supinated Grip Bent Over Row 
10 (each leg) Single Leg Deadlift 
note: add load each round and only add load to single leg deadlift if all 10 reps on each leg were unbroken and balanced 
*4.) 6 Rounds 
7 Reverse Hyper, heavy
100m Sprint
note: choose one load for reverse hyper for all rounds
*5.) CrossFit HQ WOD 170531
15-12-9 reps for time of:
Double body-weight deadlifts
3/4 body-weight shoulder presses

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Alyssa DeNoble
❀️
20/31 pull ups. Mods.
9
0
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Amanda Zeamer
6/15 push ups
Ring rows instead of c2b (torn hands) strict hspu to mats, jerks 65-100#, 50 cal air assault 25 ghds 25 shoulder press (15# db) 50 cal air assault, 5 rounds bent over rows 55# 10 ghds. RIP Lenard
10
0
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Andy Glawe
RIP Lenard
Present
9
0
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Antonia Shanle
1+ 12/16 c2b (banded) RIP Lenard
200# split jerk PR! Muscle ups were happenninnnnnn
11
0
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Ashley King
1 round + 8 c2b modified: 2 ab mats for HSPU. Band for c2b
Extra credit #3a
12
0
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Ashley Peterson
1+7/66 push ups RX
0
0
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Betsy Soletski
20ish of 31 pullups
Hugs to you Derek!
2
0
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Bill Hoisington
11/31 c2b. Green band/ 3mats
110/120/130/155/175 split jerks
16
0
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Brett Kohout
26/31 C2B
Mods for sHSPU & sC2B
5
0
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Brittany Nohr
2/15 push-ups
Banded c2b and 45# plate and abmat for hspu. Split jerks up to 160
7
0
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Bruce Hoffort
16 of 31 C2B with green/blue bands
Knees to ground after 30-ish pushups. 2 abmats on 1st 5 HSPU, then only decended on the last 5. R.I.P. Lenard.
12
0
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Cassie Christianson
5/31 pullups (sub strict pullups and reg.strict hspu)
Jerks to 145# (fail 160#) jello arms
8
0
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Christian Stueber
21 C2B
Push-ups from knees, black bands for C2B, box for HSPU, E.C: rows & 1-legged DL's @ 35#
0
0
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Chuck Brehm
24/31 C2B
11
0
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Cole Cravillion
1 round plus 2 hspu
Hspu done on parallette
13
0
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Derek LaBonte
10/15 push ups
I love every single one of you. Thank you. RIP Dad.
29
18
You are an awesome individual glad I know you!
Paul Mantz
^^^what they said. Proud of you Derek, we all love you.
Rachael Salata
We love you Derek.
Pauly VanderKelen
We love you Derek and all you do!! Your dad is so proud of you!
Amanda Zeamer
Thinking of you today!
Rachel Meyers
You make your dad proud each and every day!
Erin Buntin
God bless Derek!
Todd Rocheleau
D- I'm sure your father is proud of the man you've become. We're all blessed that you came into our lives.
Andy Glawe
Thank you for coming into our lives D! You father would be proud of the man you have become!
Ty Krueger
Thinking of you today, keep pushing hard your dad sees it and i am sure is proud.
Jennifer McFall
Keep on making him proud!! Much love D!!
Kate Mantz
Definitely glad that you came into the box
Scott Adler
^^^ALL the above!^^^ Love you!!
Theresa Rosenquist
Love ya sensei
Brett Kohout
As Ray LaMontagne once said "you are the best thing"
Sal Bertuglia
Derek- you are remarkable. Big, big hugs today and everyday. πŸ’œ
Kelsey Waack
D- thanks for being such an awesome person!
Jennie Campshure
Thinking of you today.
Grace Adler
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Eric Hansen
31 c2b scaled everything
15
0
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Grant Soletski
Got through the push-ups
Yearly APFT this morning.
6
0
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Hilary Krueger
2 of last 15 push up
Green red band pull up, mostly knee push ups. Your strength is inspiring Derek. Love ya.
14
0
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Jenni Phillips
5/15 push-ups.. holy buckets. 😳
Did some MODs. Did lots of EC. RIP Lenard πŸ‡ΊπŸ‡Έ
1
0
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Jennifer McFall
1 round + 5hspu
Black and red band pullup, 2abd mat and 10lb plate hspu.
11
0
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Jim Koehler
16/31 c2b.
missed 225# jerk
12
0
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Jordan Heider
finished the 66 pushups
24/66 3-sec pushups, the rest slow strict pushups. C2b with band. HSPU one ab mat. EC split jerks up to 125#
10
0
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Kate Mantz
1 + 2 HS holds (2Mats, band, knees...after the 66 PUs the HSPU were holds) & Vup/ Sit up EX cred.
We lost my Father in Law the same way... Proud to sweat in his and Lenard's honor. Rest In Peace 🌦🌈
14
0
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Kelsey Waack
12/15 pushups
Mods: kip hspu, banded c2b, pu on knee RIP πŸ’œ
16
0
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Krystal Lowney
Present.
Thinking of you and your family today Derek.❀️
17
0
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Lauren Kalil
1 round + 13/16 strict C2B
Started with 1 ab mat for HSPU increased to 2 by second set, used 2 bands for C2B... also did a crap ton of EC fun stuff
13
0
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Liz LeCaptain
8 / 15 PU
Barbell Rows and SLDL Thoughts and prayers to your family Derek
3
0
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Marcie Kyllonen
1rd (strict press 75#/pull ups)
sj ^110#
8
0
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Marlene Hall
1 rd with mods.
11
0
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Michael Green
1/31 C2B RX ish
Last set of hspu had to kip
17
0
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Pam Bozec
Very modified
But this was for DerekπŸ’•
14
0
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Paul Mantz
13/15 PUs, Rx except HSPUs.
God Bless all the survivors.
14
0
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Paula Soletski
5/15 push ups. Box for hspu, blue band for pull ups, knees for pushups. 55# dl and rows.
7
0
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Pauly VanderKelen
Rest Day
Taking care of Laura following her finger reconstruction operation.
0
0
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Rachael Salata
13/15 push-ups
Scaled DHSPU. EC. RIP Lenard. Keep doing what you're doing, D. Thanks for sharing your story.
9
0
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Rachel Meyers
1/15 push ups. Hspu with 1 ab mat, green/small red band for c2b
3 rounds of single leg DL/row #54
15
0
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Ryan Kyllonen
12/31 strict c2b
225# split jerk
8
0
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Sam Scherwinski
12/31 C2B RX
15
0
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Scott Adler
1 rd (box/parallettes hspu)
7
0
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Theresa Rosenquist
Lots of Love to you Derek!!
Toasted arms for sure...thru 10/15 Pushups (*scl'd). Lenard, you have an amazing legacy in Derek!! RIPπŸ’™
8
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Todd Rocheleau
Did it!
13
0
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Ty Krueger
24 of the 31 strict C2B - RIP Lenard
HQ WOD after with Chuck and D - 15/12/9 of 155# strict press and 405# DL - 15ish minutes
15
0
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Tyler Shaw
1rd +3 of 66 pushups
Love you Derek
11
0
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Yvonne Otero
1 rd + 5 situps w 6 # WB (situps instead of pu's), black band, hspu from box
5 rds 20# DB farmer carries & 10 burpees
14
0
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