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Friday, August 25, 2017

College Bound

Note from Mike Luberda:
Hey Everyone, 
I’ll be putting on a second SPEAR Self Defense course at CrossFit GB. Our original course earlier this year was awesome and I’m looking forward to this Sunday. For those of you who might be nervous or unsure of what the course is DON’T WORRY! Everyone can do this. It’s not a martial-arts course nor is a background in martial arts needed to attend. In Tony Blauer’s SPEAR System, we study the human body as it relates to fear, violence, and aggression. We look at what our body’s instinctively want to do prior to any training when encountered with fear or violence. We then look at how we can utilize what our body already wants to do and how we can use that to protect ourselves and our loved ones. We are using the hard-wired, DNA of our bodyโ€™s survival reflex to as the ignition switch to our movements. SPEAR is non-gender, age, size, or occupation specific. All our movements, like CrossFit, are based on โ€œfunctional movementโ€. So if you have a couple hours this Sunday I hope you come check it out!
Class is included in your specialty membership and is $20 drop in charge for anyone that would like to attend. It’s pretty amazing stuff and I highly recommend, Mike is one of the best instructors I’ve come across!
Please if you see Sam Adler, Sam Scherwinski or Z Albanese please wish them well as they are leaving us to begin their next journey in life, college. I’ve personally got to watch these 3 grow from young teens into these people that are no longer little teenagers but young adults ready to make their impact on this world. You 3 are very impressive individuals with very bright futures. We will all miss your faces around the place and are looking forward to seeing you when you come home to visit. Be good and get good grades!
This Sunday Steve Kaster has secured the Ashwaubenon High School pool from 10-11:30am this Sunday. Deck is open to all!
Thank you very much Grant! I'll be sure to visit whenever I'm home!!
Sam Scherwinski 2:16AM on Aug 25, 2017
Is this wod your fault?
Chris Ness 2:21AM on Aug 25, 2017
1.) 7 minutes up the Back Squat Ladder
10 reps 135/95lb
10 reps 185/135lb
10 reps 225/155lb
5 reps 275/195lb
5 reps 315/225lb
ME reps 355/245lb
note: scale option 95/65, 115/85, 135/95, 155/105, 185/135, 205/145lb or 95/65, 135/95, 155/105, 185/135, 205/145, 225/155lb
2.) College Bound
for time:
3 person Team
each member will complete each segment. i.e. partner 1 runs 100m and completes 21 thrusters/ 9 burpee box overs then partner 2 completes and then partner 3. Partner 1 contines with 100m sprint and 15 thrusters/15 burpee box overs 
100m Sprint 
21 Thrusters 95/65lb
9 Burpee Box Over
100m Sprint 
15 Thrusters 95/65lb
15 Burpee Box Over 24/20″
100m Sprint 
9 Thrusters 95/65lb
21 Burpee Box Over 24/20″
note: both feet both hands
*3.) 15 minute EMOM 1 Clean & Jerk @ 75%
*4.) 25-20-15-10-5
GHD Sit-ups
Push Press 115/85lb

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Amanda Zeamer
Time capped rx
With my gg team...bs me at 145# for 7. Damn it Zynda beat me by 1
11
2
I'mma get 200# before you, whippersnapper.
Amy Zynda
Grrrr
Amanda Zeamer
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Angel Anderson
Time capped RX w/Zeamer and Zynda
5/5 BS@ 135# Scaled (65/85/95/105/135)
1
0
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Anne Holzem
Time Capped, 55# thrusters
Men's scaled BS - 2 ME @ 205
0
0
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Bill Binsfeld
2x355#
Weak link in Brandi and Jims squad- finished after cap 29:42
7
0
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Brandi Binsfeld
29:42 WeakEST link in Bill,and Jim's squad
65#-120# BS
7
0
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Brett Kohout
23:55 w/Jimbo, Chris, & Angie
Men's Scaled BS: ME 21 @ 205#
5
0
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Bruce Hoffort
Time CAP! (Terri & Liz) 85# thrusters
Up to 225# BS
10
0
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Bryn Odberg
22:34 with Jade and Sam
BS 65# to 145#; 13 reps @ 145#
5
0
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Chris Ness
Can't feel my legs!
2
0
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Chuck Brehm
20:20 with Lauren and Troy
14 BS @ 355
11
0
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Grace Adler
23:50rx with Zach and Mike
BS 95/115/135/145/155/165#
7
0
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Grant Soletski
25:08 with billy d and Anderson T
I did front squats because Justin told me to. Fun workout 12:30 your squat sesh was sick.
4
0
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Hannah Fameree
Done w/ naveen, Steve & jill
Thrusters @ 55#, BS scaled 65-145#
1
0
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james macco
23:55 w/ Chris, Angie and Brett
Women's Rx for BS. 5 reps at 245
4
0
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Jennifer McFall
RX 24:09 or 26:09 can't remember. with Chris and Christian.
BS 95-195lb 1 rep
5
0
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Jim Koehler
29:42 with the Binsfelds
1 BS at 275#
2
0
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Justin Peterson
18:06 with T.Shaw and Shane
6@355 Squats
10
1
You guys moved like ๐Ÿ‘ผ s. Fun to watch.
Theresa Rosenquist
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Krystal Lowney
24:51
Sal/Michelle, BS ME 12 @145# Today was harder than it looked.
11
1
Idk, it looked hard to me ๐Ÿ˜‚๐Ÿ˜‚
Amy Zynda
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Laura VanderKelen
19:48 with Pauly, Nick, and Trevor
Squats 65/95/105/135/155/2@165#
1
0
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Lauren Kalil
20:20 Troy and Chuck
2/225 BS...EC C&J 115#, Weighted GHD and PP @ 65#
7
7
Twinsies on the BS๐Ÿ‘ฏ
Krystal Lowney
Oh ๐Ÿ’ฉ...meant that on Liz's score๐Ÿ‘‡๐Ÿป
Krystal Lowney
Krystal is living vicariously through Lauren's squats.
Troy Foley
๐Ÿ˜‚๐Ÿ˜‚ you crack me up
Lauren Kalil
I'm certain I'll never see a 225# BS
Krystal Lowney
That's odd. Would have thought being married to Garret meant seeing that on the regular
Brett Kohout
๐Ÿ‘†๐Ÿป...made me laugh!
Krystal Lowney
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Liz LeCaptain
DONE w/ Terri and Bruce โœ… 12 reps @ 145#
HAPPY FRIDAY! ๐Ÿ
11
1
Twinsies on the BS๐Ÿ‘ฏ
Krystal Lowney
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Marcie Kyllonen
12:46 1 min airdyne/55# thrusters/prego burpee + step ups 20"
bs ^125# for 5 reps
5
0
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Michael Green
16:38 w/ Alex F not a lot of rest with two people!
315X 1
9
0
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Paul Mantz
24:02 with Karl and Andy. Ugh Burpees
355 x 6
11
0
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Pauly VanderKelen
19:48 with Laura, Nick, and Trevor
6x10 HBBS @ 135# - Still healing - Thrusters were slow on the ascent :/
0
0
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Sam Adler
24:29 w/ Shannon & AJ
BS 95,135,155,175,195 // EC c&j
8
0
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Sam Scherwinski
Completed
5 ME BS @ 275#
0
0
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Ted Kemen
19:15 carried on the wings of Ty & Derek
205# BS x4
13
1
Don't be modest Teddy your crushed!
Ty Krueger
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Theresa Rosenquist
๐Ÿ€๐Ÿ€๐Ÿ€Sam A, Z, & Sam S๐Ÿ€๐Ÿ€๐Ÿ€!!!
2135 w/ Beth M. (way to go gurl!!) @ #55 (STO for me. 9 Thruster tho & BBSO (16")). BS: 65/75/85}ร—10 > 95/105/115}ร—5 > 120ร—1. EC: Yoga.
6
0
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Troy Foley
20:20 Lauren & Chuck
1 @ 355#
8
0
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Ty Krueger
19:15 with Teddy and D
Front squats up to 245 with some pauses in there
8
0
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Tyler Shaw
3 squats @ 355
18:06 w/ Shane & Justin
9
0
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Yvonne Otero
Complete
BS 65 - 115#
10
0
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