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Monday, January 6, 2020

Sandals

Calling all 6:15pm crew and you know who you are we want you back in the gym. If you needed a sign, here it is. Get your butts back in and lets get that gang back together! 
Why hello there Monday!
Hey She Hoisy, come on in, we miss you.
james macco 10:13AM on Jan 5, 2020
Lol! My alarm didn’t go off this am 😉 fresh start this week...🤞
Jessica Hoisington 2:51AM on Jan 6, 2020
We miss wild bill hoisy at 615 am too
Erin Buntin 10:26AM on Jan 5, 2020
Me and Smokey will be there. And The Boss.
Bruce Hoffort 10:50AM on Jan 5, 2020
Message received....see you tomorrow at 6:15 pm!!
Sarah McKee 2:38AM on Jan 6, 2020
Holidays are over, see y’all tonight.
Theresa Rosenquist 8:50AM on Jan 6, 2020
Wow, when did everyone get so pushy about us showing up? ;) I'll see you guys at 6:15PM.
Jordan Heider 10:06AM on Jan 6, 2020
I think it’s Grants love for us!!
Sarah McKee 10:13AM on Jan 6, 2020
I am very impressed by the showing at 6:15pm class!
Grant Soletski 1:25AM on Jan 7, 2020
Well we did get a sign...🤷🏽‍♀️
Sarah McKee 4:07AM on Jan 7, 2020
1.)  Every 2:30  minutes for 5 rounds 4 Front Squat, add load each round starting @ approx 70%
2.) Sandals 
21-18-15 Toes to Bar 
15-12-9 cal Assault bike 
9-6-3 Strict Press 135/95lb
note: 21-15-9, 18-12-6, 15-9-3
*3.)  5 x 3 Power Clean Blocks @ HH 50%
then 
5 x 1 Power Clean from floor starting @ 50% adding load each round
note: keep rest between all sets at no more than 3 min
*4.) 5 rounds
10 Bench Press
3 Strict Pull-ups->ME Pull-ups, do not come off the bar between the strict and non strict pull-ups 
note: choose weight that can be completed in one set
*5.)  3 rounds
25 GHD Sit-ups
1 min Plank Hold 

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Ashley Rusch
10:45; scaled 3 round T2B and 65# SP
1
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Bradley Boockmeier
5:25 Rx
Front squats up to 305#
13
2
Nice work
Chuck Brehm
Thanks big hoss
Bradley Boockmeier
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Bruce Hoffort
6:52-s
75# SP, T2R. 215# FS, back to 185#.
10
0
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Cassie Christianson
9:50 sub ghd
155-185 FS
3
0
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Christopher Adam
Something around low 8. Started late.
Core work; Mobility; isolated arms
9
0
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Eric Hansen
7:40 row 85#
10
0
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Grace Adler
11:45
Round1-SP 85#, round 2&3 rx (thanks to Justin). FS 95/105/115/125/135#.
8
0
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Grant Soletski
135lb / 9:34
ghds w/10lb medball for t2b and 115lb that was fun
10
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james macco
9:39?? @ 100# shoulder issue
FS @ 180/190/200/210/220
3
0
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Jamie Kemen
10:25?
55# SP (a little light 😬) FS ^ 125
2
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Jim Koehler
9:42....many t2b did not hit...135# sp
fs up to 247#
6
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Justin Bruehl
Also many minutes slower than the rad man Brad
235,255,275,285,300 (3rep/4rep PR)
7
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Krystal Lowney
11:14
Toes almost to bar, 65# FS to 125#
11
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Laura VanderKelen
9:50
75# sp
2
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Liz LeCaptain
10:49 - Rower instead of Bike
125-165# FS
11
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Megan Vogel
7:16 rx
165-205 FS. Clean + GHD EC
4
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Pauly VanderKelen
6:07
UB T2B / Strict Press: 5-4, 6UB, 3UB / Tried front squatting, but my hamstrings were very sore from 1/4/20 backsquats. Completed 5x5 Goodmornings @ 135# instead / 5x10 Hang Power Cleans @ 135# / Bent Over Barbell Rows pulling into the hips: 3x10 @ 135,155,175#.
2
0
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RaLinda Lamberies
FS 105-125 4rds/9:02
row, mod 2tb with vups and 75 SP EC 25 GHD 1 min plank all ub
8
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Ryne Koehler
11:50/#105
220-260# FS
6
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Sam Goldsmith
9:30 knees to elbows
205-230
2
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Sylvia Christensen
9 something . 135-160 FS
3 SP at 95. Rest at 85 😬
5
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Ted Kemen
9:03
105# Press / 145-185# FS
9
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Theresa Rosenquist
9:32**
Mods: V-ups, SkiErg, #38 SP. FS: 5 EB w/Squat bands + 15 GHHE.
4
0
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Tim Houge
9:03, half T2B half raises, 105 press
FS: 215-235-245-255-275(3/4)
9
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Tina Schmidt
Many minutes slower than Brad and 59 seconds
FS 155-180#
6
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