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Monday, December 11, 2017

Duck

Change is a tough thing to deal with especially when it comes to the aging process. I remember when I was turning 30 and balls was it rough, I was fat even though I worked out 5 days a week and I was not pleased that this was how I was going in to my 30’s. Now heading in to my 40’s next year, exactly 10 years later I still work out 5 days a week but the fat has for the most part disappeared and I am very happy to be going into the next decade of my existence in my current state. I truly believe that we have found the fountain of youth here at CFGB where no matter the person as long as they dedicate to the program age really is just a number. 
Have a nice little Monday!
1.) 5 Strict Press @ approx 60% Every 1:30 for 5 rounds 
2.) Duck
21-15-9-15-21 
Assault Bike (females 18-12-7-12-18)
GHD Sit-ups 
*3.) Snatch Extension x 3 -> Snatch High Pull x 2 -> Snatch @ approx 50% @ High Hang from blocks
Note: use the blocks
*4.) Front Squat @ approx 90% 1-1-1-1-1-1, rest no more that 3 minutes between sets
*5.) 10 minute EMOM 
Odd-5 Overhead Squat 185/135lb
Even-15 Chest to Bar Pull-ups 
*6.) 3 x 15 Reverse Hyper, rest as needed

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AJ Fameree
12:42
85# SP
20
0
Cancel
Amanda Zeamer
✅✅
19
0
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Andy Glawe
Done, didn’t time
Airdyne & ab mat su 10# med ball
14
0
Cancel
Angel Anderson
12:21 RX
SP @55# FS Extra credit and snatch extra credit done
5
0
Cancel
Angela Cervantes
20’ work out. 46#SP
3
0
Cancel
Antonia Shanle
9:08
70# strict press
23
0
Cancel
Betsy Soletski
10:40 10# ab mat sit ups
50# SP. -PS-My back hates shoveling, and it was only a dusting!!!
24
2
#voiceofreason
Betsy Soletski
Special thanks to you for making Grant offer scaling on the AB!
Jamie Kemen
Cancel
Brandon Meehan
10:31 Rx
95# sp
12
0
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Brett Kohout
9:58
SP 85#
15
0
Cancel
Brittany Nohr
9:37 rx
Strict press 70, 🦋 pull-up work, hspu and ski erg emom
14
0
Cancel
Bryn Odberg
9:56
55# SP & FS extra credit @ 140#
12
0
Cancel
Cal Shanle
9:42
wb abmat situps, 95# strict press
19
0
Cancel
Chris Ness
8:05 RX 95 sp fs up to 275 oh c2b emom
7
0
Cancel
Cindy Opichka
11:16
GHD to parallel, 55# sp
5
0
Cancel
Danielle Sherman
8:34
S press 70. FS 185. OHS 85 with butterfly PU Work. EMOM HSPUs and ski irg
9
0
Cancel
Darrin Bowers
13:34 75# SP
9
0
Cancel
Eric Hansen
14:32
19
0
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Erin Buntin
10:07
65#SP; 195#FS
21
0
Cancel
Grace Adler
11:39
18-12-7-12-18 assault 21-15-9-15-21 ghd to //. 65# SP.
15
0
Cancel
Grant Soletski
85 10:48
18
0
Cancel
Hannah Fameree
12:10, 40# SP
23
0
Cancel
james macco
10:21. Was at 5:15 a.m. class. It is now 11:15 a.m. and I still have the black lung. Reminds me of the good old days when I smoked.
SP @ 95#
23
1
My lungs feel the same. Oh so good ;)
Megan Vogel
Cancel
Jamie Kemen
15:53, 50# SP
21
0
Cancel
Jenna Hanson
🙋🏽‍♀️ Present
4
0
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Jennifer McFall
10:45, 15lb abd mat sit up
55lb press
13
0
Cancel
Kelsey Waack
10:21
50# sp
22
0
Cancel
Laura VanderKelen
9:17 rx
SP 60#; front squats @ 155#
12
0
Cancel
Lauren Kalil
10:40
SP 65#, snatches 70#, FS 180# (last set threw on 205 for 5# PR), hips to rings practice, 7s of dips/strict HSPU/ring rows
16
0
Cancel
Liz LeCaptain
13:42 (21-15-9-15-21) // 60# SP
YUCK
24
0
Cancel
Matt Fortier
9:58
75# SP
17
0
Cancel
Megan Vogel
10:58
21-15-9-15-21 (not sure why I thought not scaling was a good idea). 80# SP, 155# FS, 65# Snatch Complex, 85# OHS (lots of work to do there) and ATTEMPTED C2B. Pull-ups = Death.
18
0
Cancel
Michael Hartmann
7:36
95# Strict press
21
0
Cancel
Michelle Johnson
9:28
65# SP; 175# FS
16
0
Cancel
Nate Hall
9:04 half = GHD’s
135# SP
21
0
Cancel
Omar CruzRivera
11:36
SP 115
11
0
Cancel
Paula Soletski
12:25. 45 strict press
19
0
Cancel
Pauly VanderKelen
Chemistry Final Exam
9:06 completed on 12/13/17
1
0
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Rachael Salata
8:13
SP 70#. FS@ 200. SC2B/SRD.
11
2
I keep it in the kids room
Rachael Salata
Where’d you find the 7 lb barbell??
Sylvia Christensen
Cancel
Rachel Meyers
13:07 ab mat sit ups #14 WB
#55 strict press, e.c. front squat #115
18
0
Cancel
Ross Van Enkevort
12:45
85 strict press
12
0
Cancel
Sal Bertuglia
12:39
75# SP
19
0
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Sam Carter
11:24 gross
#65 SP
17
0
Cancel
Scott Adler
9:03 (Ghd to //)
65# sp
3
0
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Shannon VanPay
10:02
60# sp
13
0
Cancel
Steve Schaefer
Didn’t catch the time
95# sp
6
0
Cancel
Sylvia Christensen
9:34 as written
75# SP. 180# FS. 95# snatch EC. DL/BJ EMOM from Friday - 205#/24”
19
0
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Theresa Rosenquist
9:26**
Used SkiErg v Ass Bike, 18/12/9/12/18 Cals, AMSU since all GHDs were full. No SP but did 5 R/5 L RDL @#75.
1
0
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Todd Rocheleau
Did it
110 SP
18
0
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Troy Foley
9:58 Rx
105# SP
19
0
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Yvonne Otero
14:31, ab mat sit ups
30# SP
19
0
Cancel