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Monday, March 14, 2016

Mountain

Great weekend and now back to work. Our shoulders all took a beating these last few days so we will have a heavy load of mobility this week in class to make sure you all actually rehab those wings a little bit. Today you will have the option to redo 16.3 one last time. If you are going to be doing it during a regular class please have a judge lined up or make sure you ask ahead of time so we can help you find one. 
Tuesday morning PBS will be shooting a segment for an upcoming documentary about the divide between civilians and soldiers. I’m waiting on confirmation on whether they’ll be shooting at 7:15 or 9:15am but I would like every veteran member of CFGB to be in attendance if you can work it out. This is a full fledged production so if you’d like to see your face on a documentary for years to come on PBS then get your butts in and show these guys how much we love our military members.
Have a great Monday and please stay tuned for updates about Tuesday.
1.) Mountain
In 14 minutes:
10 Deadlift 135/95lb
10 cal Row
15 Deadlift 185/120lb
15 cal Row
20 Deadlift 225/155lb
20 cal Row
25 Deadlift 275/190lb
25 cal Row
30 Deadlift 315/220lb
30 cal Row
35 Deadlift 355/250lb
35 cal Row
2.) For the remainder of class you will all do shoulder mobility.
*3.) 50 GHD Sit-ups
*4.) 3 x ME Wallballs 20/14lb
note: set ends when you pause movement. rest as needed
*5.) Snatch 60/2, 70/2, 75/2, 80/2, 85/1×2
*6.) Power Clean 65/3, 70/3, 75/2×2

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Alli Nowak
14/25 deadlift RX
8
0
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Amanda Zeamer
16.3 redo and regular WOD
105 (19 rep improvement) 65/85/105/135 22 cal row-almost at the 30s damn it
16
0
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Amy Zynda
85/115/135/155+2cal
50 GHDs and some stretching
21
0
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Andy Frelich
14 deadlifts at 315
21
0
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Andy Glawe
14/25 dl, RX
20
0
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Anna Schumacher
2/30 deadlifts
12
0
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Anne Hoffman
Redo 16.3 still 10.
14/25 DL rx -stopped at 13 min cuz last rep felt tweak-y
8
0
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Anne Holzem
72 for 16.3 (scaled)
Struggled with the c2b, think the baby may be weighing me down a bit 😉
3
1
😊😊😊
Theresa Rosenquist
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Barbi Gossen
85, 110, 145,185 and 25/25 cals. Then 2 HSPU with out a mat! 50 GHDSU. 10 min HSHolds and shoulder touches.
25
0
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Bill Binsfeld
11/ 25 cal
RX weight, rowed 2 Rds, biked rest
5
0
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Bill Hoisington
25/25 cal. 95#-190# dl
16.3. Rx 10 snatch 2 bruised arms
9
2
Same!
Jenni Phillips
twinsies
Anne Hoffman
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Brandi Binsfeld
10 cal of 25
65, 85, 105, 135 DL
9
0
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Brian Toole
Finished. Approx. 15min.
Sub DL for back extensions
20
0
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Cassie Christianson
20/25 Cal RX
50ghds
10
0
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Charlie Spry
25/30 @315
'wheelhouse'
12
0
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Derek LaBonte
15/30 at 315
50 GHD's; up to 205# snatch; EMOM 10min 2x225# power cleans
7
0
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Eric Hansen
4 + 6 dl
135/155/185/205/225
22
0
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Erin Buntin
16.3 redo. 75 RX (+23 improvement)
5/30 @ 225# RX
23
2
Whaaaat?!? Nice. That's some serious bar mus
Anne Hoffman
Killed it!!!
Amanda Zeamer
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Grace Adler
6/25 DL
Rx+...completely screwed up on math...did 95/125/155/215#. Couldn't understand why 190# felt so heavy!
11
0
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Grant Soletski
finished 25 cal
snatch/c&j/GHD done
13
0
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Jake Plennes
11/30 DL (315)
17
0
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Jamie Kemen
17/25 DL rx
95/120/155/190 that got heavy fast.
20
0
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Jason Nobles
16.3 redo
50 reps. 1 rep improvement. Started much better then hit a bunch of misses. Ugh
13
0
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Jenni Phillips
4/30 DL
65#(10), 95# (15), 125#(20), 155#(25), 185# (4) MU work, almost there!
7
0
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Jim Koehler
95 for 16.3 and then 4 rds + 5 dl
scaled weight on DL
18
0
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Jim Tschampl
6 Dead Lifts at 315#
5
0
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Kathy Illikainen
25 DL @190
5
0
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Krystal Lowney
25/25 DL
75/105/125/145 50 GHDS
23
0
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Laura VanderKelen
12/30 DL scaled
65/85/105/135/165
2
0
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Marcie Kyllonen
16/25 cals
sub squats for dl's
10
0
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Mary Stueber
4/25 cal
75#, 105#, 135#, 160#
22
0
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Nate Hall
13/30 DL at 315#
PC ^ 225#
21
0
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Nicole Lindquist
18/25
Scaled down for DL weight
5
0
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Paul Mantz
19/25 RX round of 20 was 235 cause I is not good at math
22
0
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Pauly VanderKelen
22/30 DL @ 315#
Back mobility / EMOM10: 175# snatch
3
0
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RaLinda Lamberies
12/25 DL RX
20
0
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Robin Mueller
16/25 cal
65/85/105/125 & 50 sit ups
20
0
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Ryan Kyllonen
12 @ 275#
7
0
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Sam Scherwinski
16.3 redo
planning on coming in at 5:15 for 16.3, but I need a judge!
16
0
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Scott Adler
25/25 dl @ 185#
95/125/155/185
17
0
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Sylvia Christensen
15/25 cals Rx (last set of dls at 195)
16.3 redo 36 Rx (26 rep improvement
27
1
Pretty sure that means you got your BMU! Nice.
Jamie Kemen
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Ted Kemen
3 DL at 315#
23
0
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Theresa Rosenquist
94 reps (16.3 re--do)
15 rep improvement. pretty happy. Ran out of time to do the DL WOD.
5
0
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Tina Schmidt
8/30 DL at 225#
95/125/155/195/225#... I know Grant is waiting for me to comment about all the dumb weights that ended in "0," but I won't.
0
0
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Todd Rocheleau
9 @ 315
20
0
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