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Tuesday, April 17, 2018

Scuffed Knee Annie

As the gym makes its way back to normal operation after the blizzard, please bear with us as we clean up and reorganize our equipment, just to move it all again on the 28th/29th for the rescheduled date of the Wisconsin State Weightlifting Meet. 
After the meet is complete, we will be starting a new Weightlifting cycle on May 3rd. We encourage any of our athletes to check out the class if they have interest in competing in the sport of Weightlifting or would like to get more practice with the technical lifts. 

This week’s Gymnastics class is canceled due to a scheduling conflict. Tom promises to make next week’s class super fun to make up for it!

One last thing, Coach Ashley says “Come to the gym to make yourself better and stop sucking.” ❤️

Are GHD’s acceptable to replace abmat sit ups?
Chris Ness 2:14AM on Apr 17, 2018
Oh Chris...🙄
Theresa Rosenquist 12:34PM on Apr 17, 2018
Running late tonight Grant, it’s almost bedtime!!!
Nate Hall 1:14AM on Apr 18, 2018
I this it’s JT we are waiting on! He’s not Justin Tyme tonight. Ha?
Sylvia Christensen 1:22AM on Apr 18, 2018
1.) Back Squat 10-8-7-4-4-2-2-2-2-2, every 2 minutes
note: the 2’s are the goal. add load each round and use all reps prior to the 2’s as warm up. 
2.) Scuffed Knee Annie 
50-40-30-20-10
20m Shuttle Run (5-4-3-2-1)
Double Unders 
Abmat Sit-ups
note: no GHD sit-ups allowed. 
*3.) Bench Press
5 @ 60%
4 @ 65%
3 @ 75% 
ME @ 85%
*4.) 3 rounds
10 Supinated Snatch Grip Bent Over Row 95/65lb
15 Power Snatch 95/65lb
1 minute accumulated Plank on elbows
*5.) EMOM for 30 minutes 
250m Row
*6.) 3 rounds 
15 Reverse Hyper 
15 Back Extension 

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Andy Glawe
14:38
275#
11
0
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Antonia Shanle
8:05 BS^240#
15
0
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Betsy Soletski
5 rds 5DL 5cleans 5FS 5s2O
Ended at 35#
0
0
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Bill Hoisington
15:00? Singles
135-285# BS
15
0
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Brandi Binsfeld
12:34
145# BS
10
0
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Brett Kohout
8:36
95/135/155/185/205/225/225/225/245/245 | PC&J EMOM from yesterday 185#
10
0
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Brian Toole
12:33
Up to 245# BS
9
0
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Bruce Hoffort
11:58, *265 BS
*265 turned back into 225 for the last 2 sets. WTH was I thinking? High jumpy single unders.
14
0
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Bryn Odberg
7:51
115-175# BS; hspu/AB/WB & emom extra credit from yesterday
8
0
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Chad Wusterbarth
10:55
BS- 95,135,165, 205,225, 245,255,265, 275, 285
2
0
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Chris Ness
11:57? BS 325x1 c&J #225
1
0
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Danielle Sherman
7:53?
AsB cals instead of shuttle. One legged single unders. Bench instead of squat (^135 - there is more there). Some ec
5
0
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Eric Hansen
~11:45
14
0
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Erin Buntin
8:18; 230BS
EC with AD and MV
16
1
Urine sample. You are a bloody machine!
Bruce Hoffort
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Grace Adler
10:39 rx
BS up to 165#
9
0
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Hannah Fameree
12:33 rx
BS^155#. EC #4 with Katie
7
0
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james macco
9:32
245 BS. EC of bent over row/snatch/plank with Liz.
8
0
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Jamie Neubauer
8:05
BS ^180 and some EC
10
1
No 5-1-5????
Nate Hall
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Jeff Stemper
9:27 rx
Worked up to 335 bs
6
0
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Jennifer McFall
10:21, single unders. 65lb-200lb, 5lb pr
7
0
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Jim Koehler
14:08
95 - 301# BS
7
0
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Justin Peterson
7:02
405lbs
0
0
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Kelsey Waack
9:24 - sub su
BS ^ 115#
4
0
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Laura VanderKelen
8:25
Back squats ^200#
9
0
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Lauren Kalil
9:42
BS up to 225#, some deadlifts, yesterday’s strict HSPU/AB/WB (it was spicy)
13
0
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Liz LeCaptain
9:57
215# BS + #4 EC with Jimbo + halfsies of Monday’s EC
7
0
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Megan Vogel
11:09, 215-220 BS
Rev hyper & back ext, snatch/row/plank with Alyssa and Erin!
17
0
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Michael Green
9:58
BS 325# ec bench sesh
7
0
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Nate Hall
9:01
BS- 135 to 405#
14
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Omar CruzRivera
9:48
BS@ 135 - 315
4
0
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Pauly VanderKelen
8:09 (Tripped one time on the DUs)
1.) 10@135, 8@185, 7@205, 4@225, 4@255, Doubles @ 275, 295, 305, 315, and 335# / No time for EC ;(
1
0
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Rachel Meyers
9:01 rx
Bs #170 failed 2nd lift
12
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Rebecca Smith
9:50. 175bs
4
0
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Sal Bertuglia
9:56
up to 265# on BS
16
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Shannon VanPay
9:11
BS ^200#
13
1
Good time!
Troy Foley
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Sylvia Christensen
11:50, 210 BS
Add a bathroom break to my time🙃
19
0
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Ted Kemen
11:10
215# BS
15
0
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Theresa Rosenquist
Our special guest: 7:36 w/ backward spin DU.
Me: 10:26 (SU×2 & Ass.Bike Cals: 6/5/4/3/2); BS: 150 (box); Knee & Shlr therapy & XOSym; EC#6; BP: 3×10 (45/55/65) & ME UB DHPU (3/3/3).
2
0
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Timm Uhlmann
10:10
Up to 215# on the BS.
9
0
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Troy Foley
9:11
Up to 335#
14
0
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Whitney Toole
10:36 single unders x2
Up to 95# BS
5
0
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Yvonne Otero
13:13, bike & step ups on 45#plate
BS ^140#
15
0
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