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Tuesday, March 18, 2014

WOD 140318

I am a leader.
I can't help it, it is what I am. I lead with a heavy fist but a soft heart (especially for babies!) I care about one thing and one thing only, your well being. Whether it's eating broccoli or top loading your deadlift I care about you. You. We are all young at this CrossFit Games thing and we have a lot to learn but we will not be around to learn it if we totally disregard our bodies to place higher in the standings. That is a sucker's bet. I want to lead you back into my gym everyday for as long as I can and that does not work when you hurt yourselves because of ego and some of you are going to hurt yourselves. I am going to scream at you until I have no voice for you to correct something I see that is going to hurt you even if you tell me to Get the fill in the blank away from me. I care about you. Please know my intentions and don't forget it because if you don't know why I operate the way I do I may come off, well not so good. I am a leader and I intend on leading this entire gym to a long and healthy life and maybe a CrossFit Games Title or two.
A good leader can engage in a debate frankly and thoroughly, knowing that at the end he and the other side must be closer, and thus emerge stronger. You don't have that idea when you are arrogant, superficial, and uninformed.
Nelson Mandela
Happy Tuesday Bro!

1.) Clean 1 Jerk 5 x 2 @ High Hang position from blocks
2.) WOD
Fran
21-15-9
Thruster 95/65lb
Pull-up
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
4.) Shoulder Press 5 x 3
5.) Back Squat 3 x 10 Unbroken (No pause on top)
6.) Back Extension 5 x 5
7.) GH Raise, perfect No bounce

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Alex Peterson
3:29
10
0
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Andy Glawe
9:40 something RX
Not my day, sorry 615 for my attitude today
20
1
Never underestimate a good rant! You're not alone :)
Robin Mueller
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Anna Schumacher
Its a secret
Worked up to 145# high hang cleans - extra rowing and burpees afterwards. Thanks for helping me, T!!
13
2
Secrets don't make friends.
Alex Peterson
Agreed! ;)
Marcie Kyllonen
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Anne Hoffman
10:18 RX 90# C&J
first time RX.
10
2
Anne, you are so awesome!
Natasha Shanle
Thanks! You're awesome too Natasha :)
Anne Hoffman
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Ashley Peterson
2:33
165 cl&j
9
2
You CANNOT be human! Wow!
Robin Mueller
Nice!
Tina Schmidt
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Brooke Allen
7:48
5
0
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Che Ater
9:37 Rx baby!!!!!!
13 second improvement but that was with bands before so eff you Fran!
6
2
Awesome!
Robin Mueller
YAY!
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Christian Stueber
8:10 @ 85#, some jumping pull-ups. C&Js @ 105#, bad form on jerks.
7
0
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Daniel Greene
9:37 rx
Wasted time breaking up sets too many times. Will get better with mind over matter!
11
1
Absolutely !
Mark Davis
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Eric Johnson
8:42 RX
16
0
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Ethan Ryan
6:00
1:54 Improvement - didnt hold my breadth
1
0
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Jamie Kemen
9:37
Sub push presses @ RX weight. Sore knees & Achilles today.
16
1
I looked it up. It wasn't me last month. :)
Anne Hoffman
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Jeremy Dashnier
3:47 Rx
Worked to 2 sets at 195 C&J
17
2
Awesome job!!
Daniel Greene
Wow!
Jim Tschampl
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Jim Tschampl
6:42 Rx
9
0
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Kayla Duchateau
4:55
135#c&j
8
1
Awesome time Kayla! Congrats on your goal of sub 5 min!
Natasha Shanle
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Kimberly Nault
7:33 Rx
6 second PR.. Pull-ups need improvement!125# c&j
6
0
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Krystal Lowney
11:20 (Fran Virgin)
55# Didnt want to resort to a band for PU...they were ugly, but got most of them:) thanks for the encouragement 9:15!
20
1
Great job, Krystal!
Jamie Kemen
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Lyndsey Ryan
7:32 55#
Worked up to 85# c&j
0
0
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Marcie Kyllonen
5:10 Rx...5 second improvement
Worked up to 105# c&j
12
0
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Mark Davis
7:42 65# thrusters
21
0
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Matthew Luepke
DNF
First round complete with jump pullups, calf tweeked on 4th thruster of the second round, 65# thrusters.
17
0
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Natasha Shanle
8:10 Rx
Just happy to have strung more than 3 PUs together. 185# 1 RM clean 10# PR (Thank you Grant and Justin for today.)
11
0
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Nick Burgraff
4:23
4
0
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Pauly VanderKelen
4:37
As opposed to 5:18 last month. Worked up to 205# on the C&J complex. I need to improve my triple extension by going up and back, not forward.
1
0
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Rebecca Smith
9:54rx
20
2
RX!
Tina Schmidt
Nice RX today!!!!
Erin Buntin
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Robin Mueller
6:34 55# thrusters & Box PU
105# C&J
14
0
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Scott Herber
6:10 Rx
First Rx Fran, improved my last non Rx Fran... Progress
16
0
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Shane Hanson
2:49
worked to 265# c&j
6
1
Nice!!
Erin Buntin
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Shannon Wescott
8:07 55#, reg PUs/ mod PUs
20
0
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Theresa Rosenquist
Full Annie: 7 min
Hamstring rehab & skill work & HR/SM.
10
0
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Tina Schmidt
3:00 not a PR but I puked anyway :)
Fran gets me everytime
29
6
You are amazing!
Shannon Wescott
Awesome time...at least you didn't aspirate!
Mark Davis
That's an amazing score not to be a PR!
Jim Tschampl
Tina - you are INSANE(ly awesome) :)
Che Ater
Gee-Zuhs.
Amy Zynda
Wow, impressive!
Mary Stueber
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Tom Schmidt
2:58
14
3
Awesome!
Jeremy Dashnier
Did you puke?
Mark Davis
A little dry heaving is all
Tom Schmidt
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Troy Foley
5:05
205#; :09 faster than a month ago but still not good enough
14
0
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