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Wednesday, August 9, 2017

Assault->Lunge->BAR FIGHT

Todd will be here tonight around 5:30ish until 7:15ish.  If you have a boo boo or an impending boo boo or are just plain injured you really should make use of this. Like you don’t have to pay anything and you walk out with a little piece of mind knowing that our friends at Aurora BayCare Sports Medicine are doing their best to get you back in tip top shape.

Thursday Evening our friend Eric Wallace of Motus Rx Physical Therapy, LLC and Cornerstone Chiropractic will be in house to give a live demonstration on yours truly. My shoulder currently hates me and you will all get to see what it looks like when those needles find the spots ailing me. It’s pretty crazy but honestly it is the closest thing to instant gratification you can get in terms of gaining mobility in relatively short order. This seminar/demo will take place of the 6:15pm class that evening. Eric will be in house on a regular basis in the coming weeks so come and check out if you like him or not:)
https://youtu.be/vDeVOhONKSA

Another fun day ahead. Be wise with your weights today and make the goal actually finishing them within time cap. Scale as needed to make that happen! Have a great Wednesday friends.
(Oh and you all may want to shave your callouses prior to going the the gym)

1.) Assault Lunge
5 min. cap
For time
40 / 30-cal. Assault Bike
100-ft. dumbbell overhead lunge
M 14-15 use 60-lb. dumbbell
M 16-49 use 80-lb. dumbbell
F 14-15 use 45-lb. dumbbell
F16-49 use 55-lb. dumbbell
Athletes will bike 40 calories (30 for females) then lunge with a dumbbell overhead to the finish line. The athlete’s score is the total time it takes for them to complete the event.

Rest 20 minutes

2.) Bar Fight
15 min. cap
Teenage, 35-49 Divisions
For time:
50 chest-to-bar pull-ups
40 toes-to-bars
30 clean and jerks
M 14-15 use 175 lb.
M 16-49 use 205 lb.
F 14-15 use 115 lb.
F 16-49 use 145 lb.
50 Divisions
For time:
12 clean and jerks
Then, 2 rounds of:
  15 toes-to-bars
  12 chest-to-bar pull-ups
Then, 12 clean and jerks
M 50 use 155 lb.
F 50 use 105 lb.
Teenagers and Masters 35-49 divisions will complete this workout as a chipper. 50 pull-ups, then 40 toes-to-bars, then 30 clean and jerks, then cross the finish line.
Masters 50 divisions will complete 12 clean and jerks, then 2 rounds of 15 toes-to-bars and 12 pull-ups, then one final set of 12 clean and jerks.
The athlete’s score is the total time it takes for them to complete the event.
*3.) Every 2 minutes for 10 minutes 10 Unbroken Zero Pause Back Squat, add load each round
note: start at approx 50%, DON’T PAUSE for the love of all things holy
*4.) With a Partner
15 minute AMRAP
10/7 cal Row Sprint
10 Push-ups with 45lb plate on back
note: Partner holds the 45/25lb plate each round until placed on partners back. support plate from falling until partners push-ups are complete and then hand off to partner that completed the push-ups never letting the plate touch the ground. 
*5.) Four Time:)
100 Four count flutter kicks
75 Four count Mountain Climbers
50 Four Count Russian Twist
25 Four Count Hollow Rock
Note: as fast as possible

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Alyssa DeNoble
16 c& j @125
Did better than I thought on both things 😁💃🏼. ~70 ft lunge @45#
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Amanda Zeamer
65ft 40#, 23/30 clean and jerk at 85#
jumping c2b, all t2b!, power clean and jerks-poor poor hands
14
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Amy Zynda
@sparedoor w/mods
No room for walking lunges at home, subbed alt in place lunges x36. Finished 4:55. Squats, bench, and weighted sit-ups after (can't kip on my rack)
5
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Angel Anderson
14:40 95#
Ring rows and laying T2Rig, 95# PC & Push jerks. All 30! 50ft +2 lunges 30# DB
7
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Antonia Shanle
4:10 / 14:54
3
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Ashley Peterson
70 ft RX, 25 CJ RX
2
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Bill Binsfeld
4:52 65#
Through TTB.
10
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Bill Hoisington
65ft @55db CAP
6cl @ cap green band pu / t2b attempts no double kip
14
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Brandon Meehan
Caped at 50ft lunges 80# db
Caped at 11 c&j. 135#
7
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Brett Kohout
T-riffic Yoga!
7
1
🤗
Theresa Rosenquist
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Chris Ness
3:55 60lbs 4 c&J at 205 before tge merciful cap
2
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Chuck Brehm
10:31
No assault lunge
5
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Darrin Bowers
4:50 w/ 45# dumbbell banded C2B, Candlesticks for T2B, 95# C&J
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Garrett Lowney
2:54 Rx / 13:13 Rx
205 felt heavy today
11
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Jennie Campshure
~90ft 30# DB
11 C&J 85#. Jumping C2B. Practice on T2B
3
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Jennifer McFall
13:00 did 6 cleans, HPC so did an extra 11 cleans at 65lb. C2B with band, toes to rig on floor.
Finished the lunges with 20lb dumbbell
10
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Jim Koehler
DNF assault lunge at 60#
10:31 bar fight masters 50+
2
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Elite👴
Theresa Rosenquist
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Kayla Duchateau
It's always great to be reminded that there is a bunch of teens who can kick my ass
18
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Kelsey Waack
3:43 30#
21 c&j 95# , sub rings rows and legs raises (ripped 🤚 😒)
11
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Krystal Lowney
9 C&J ?
Sore hands had me on the struggle bus today. Worked on losing extra t2b swing. 5k row during cf kids.
16
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Laura VanderKelen
14:43 @ 115# c&j; 90ft lunge @ cap w/ 45# db
Zero pause squats ^135#; hs walk work, some tire flips
4
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Lauren Kalil
65ft RX, 8 C&J @115#
EC BS and some FS both at 115#...then a crap ton of mobilizing
15
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Liz LeCaptain
10 C&J // 4:41 30# DB
Hands are raw from earlier this week :(
13
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Michael Green
55ft lunge @ cap RX
9 c&j @ 185#
7
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Michelle Johnson
4:40 45#
18 C&J 115#
2
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Mike Macco
45' w/ 30# DB, 5 C&J with knees to 90 after I lost T2b
Hands were raw from Monday. Popped 4 blisters even though I taped. Ugh. In other news, nutrition is back on the rails. Onward!
13
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Nate Hall
75 foot lunge at cap
23/30 c&j at cap
15
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Pam Bozec
Time cap +7 sec; 20#
Modified after 20c2b( bleeding hands) with ring rows and candle sticks; 6 cnj( 55#)
11
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Pauly VanderKelen
4:22 with 80# dumbbell / 15 C&J @ 15 minute time cap
The assault bike was not counting my calories during my first attempt so I needed to restart. Wasted energy was expended. My right shoulder failed at the 40 foot mark on the way down, and my left shoulder failed at the same place on the way back. / C2B - 10,5s,3s, & 2s / T2B 8x5 / C&J singles / *3.) 135,165,185,205,225# started @ 35% rather than 50% but did not pause at all! / 6 tire flips with the BIG Goodyear tire.
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Rachael Salata
4:00ish?
50 KB Rows, 40 Strict TTB, 27/30 CJ @125 Mah hands
12
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Rachel Meyers
19 c&j #95
90ft lunge @ cap w/ 35# db. Green band c2b, hand ripped candlesticks on rig instead of t2b. E.c zero pause squats #125
2
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Sam Carter
21 C&J #125
8
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Scott Adler
150', 45# on shoulder, 11:30 50+, 115#
2
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Theresa Rosenquist
5:00**!/12:43**
2:45-30C 🙄 #20 -> 12:43 50+ @#80 ALL the C2Bs!!🤗
8
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Tom Fameree
8:51 Masters Rx
0
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Troy Foley
5:04 Rx
12/30 C&J Rx
11
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Yvonne Otero
12:00, ring rows instead of C2B, 20#
12
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Zach Campshure
75' w/60#
4cj 165#
9
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