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Friday, August 11, 2017

MUSCLE-UP CLEAN LADDER

Yo more bars and more cleans. Sunday will be the last days of our games week so get in while the gettin’s hot. Welcome Sal to our coaching staff. Make sure you help Sal grow as a coach by listening and communicating with him. I know it’s hard to take him serious with that New York dialect but once you get passed that I think you will all agree with me that we may have a very good on our hands. Props to all our coaches and their dedication to keeping this gym as it was intended, a place for everyone to excel not just the chosen ones. Enjoy the last couple days of CFGB 2017 Games Week!
Happy (it’s almost over) Friday!
Congrats Sal! Safe to say Shaw now has competition for best dressed coach daily.
Ty Krueger 2:58AM on Aug 11, 2017
1.) MUSCLE-UP CLEAN LADDER
8 rounds for time of:
4 bar muscle-ups
2 cleans, ascending weight
M 225-245-265-285-305-320-335-350 lb. (135-155-185-205-225-245-255-265 lb)
F 145-160-175-190-205-215-225-235 lb. (95-105-125-155-165-175-185-205 lb)
Time cap 11 minutes
2.) 50 Perfect smooth bicycles (left elbow to right knee, right elbow to left knee = 1 rep
*3.) With Partner 
200m Overhead Walk 185/135lb
50 Back Squat 185/135lb
100m Overhead Walk 185/135lb
note: each partner must do at least 1 rep at each task, 20m=1 rep
*4.) Strict Press from Split Jerk position 7-7-7, add load each round
note: super concentrating on finishing each press all the way (yeah all the way!)

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Alyssa DeNoble
Started @95#...did some sweet DL's at 165#
14
0
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Amanda Zeamer
6 rounds
Baby bmup, 85-95-105-115-125-135, 2 fails at 145. 50 bicycles. 7-7-7 strict press done. Deadlift emom from yesterday at 205#. Yesterday plank stuff done. 85# pause squats 5x5.
6
0
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Amy Zynda
5ish?
Order kind of fucked up, lots of us sharing a low bar. Cleans to 120#, with screaming.
11
0
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Angel Anderson
6 + 4 MU's from 24in box
85, 95, 105, 110, 115, 125 power cleans. (5# PR x2!!!) 50 2-count Bicycles. Attempted DLs after and destroyed myself. Yay!
6
0
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Antonia Shanle
RX--145/160/175/190/205x1
5# clean pr
16
2
Yeeeessssssss 👍🏻💪🏼
Brittany Nohr
💥 nice 👍🏼 💪🥓
Paul Mantz
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Ashley Bourgeois
65/75/85 failed 97 a billion times
Low BMU, Would've been a 2# pr.. looks like front squat work is in order 🙄
11
0
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Bill Binsfeld
205, 225, 245, 265, 1x285
Box BMUs.
4
0
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Bill Hoisington
3 rnd + mu
Mu from box. Cl 135,155,185 205 fail x4
11
0
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Brandon Meehan
✅
1
0
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Brett Kohout
4 + 4 BMU
135-155-175-195-225(f). Last 5 minutes spent failing at 225#. Know what I have to work on at least....technique/positions
3
0
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Brittany Nohr
4 bmu after 175 women's scaled weights
Low bmu
13
2
World's strongest giraffe
Amy Zynda
Yep that's me 😂
Brittany Nohr
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Bryn Odberg
9:40ish
DL up to 195# instead of cleans; ex. credit #3
7
0
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Cal Shanle
185/195/205/215/225/230 bbmu
4
0
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Chris Ness
155 185 205 225 245 + 4 MU
1
0
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Garrett Lowney
Rx 7rds + 4MUs + 1 attempt at 350#
15
0
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Grace Adler
6+4 box bmu
85/95/105/115/125/135# PC
4
0
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Hannah Fameree
5 rounds: 65/75/85/95/105 failed 115
Box muscle ups. 30 cal assault too
2
0
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Jim Koehler
135/155/185/205/225/ failed 245 numerous times..box bmu
9
0
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Kalen Fischer
6+4
that's a double PR 320!
5
0
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Kate Mantz
8 rounds complete at the ⏱
MUs on kid bar/ all power cleans ^89#
9
0
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Krystal Lowney
4 Rds + 1 BMU
105/115/125/135 (PR is 140#😕)
13
0
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Laura VanderKelen
95-105-125-135-155, failed attempt at 165#, got all bmu
5 rds
2
0
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Lauren Kalil
4+4 BMU @ 135#
Got 145# after time ran out (5# PR) EC split SP up to 70#, partner OH walk and BS @ 115#, deadlifts @ 205#, dips/negative HSPU, GHDs/banded squats
6
0
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Liz LeCaptain
4 rounds: 95-105-125-155, low box BMU
Focused on BMU and completing every attempt
12
0
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Nate Hall
185/205/225/245/255
11
0
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Paul Mantz
185/205/225/245/1 x 255 at the buzzer (half ass MU attempts)
OH walk and BS EC with Ty. 255 felt very good and it was a PR
13
1
Good work Ox!!
Kate Mantz
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Pauly VanderKelen
5 rounds + 4 bar MUs with scaled weight (3 clean pulls @ 245#) All MUs UB :)
2.) complete / 5 rounds of 40 meter 185# overhead walk for 200 meters total. No squats because knees were cranky.
0
0
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Rachel Meyers
4 rounds #85-115# bmu with box and plate
50 bicycles
2
0
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RaLinda Lamberies
85-120 bbmu
F125X2
10
0
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Sam Scherwinski
6 rounds - worked up to 260# (15# PR)!
Completed #3 with Bryn RX
13
0
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Theresa Rosenquist
4 rounds thru 1 Clean** & Yoga
#65/75/85/95/1@105 J-BMU. (SO much improving to do!) + 50 bicycles & Mega MOBility.
3
0
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Tina Schmidt
95-165#. Missed a few at 175#
1
0
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Tom Fameree
4rds + 3 MU's
135, 155, 185, 205
0
0
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Ty Krueger
7 rounds + 4 BM at 10min and two misses at 350#
185# OH walk and squats with ox Mantz
15
2
Doc Ox 😎
Kate Mantz
ooo like that better
Ty Krueger
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Yvonne Otero
7 + 1 Clean, 30-65# cleans, baby bar MU
Post elbow surgery PR!
11
1
👊👊👊
Theresa Rosenquist
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