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Wednesday, April 13, 2016

Redline

So we are doing 5 sets of 5 back squats today, more weight lifting. I know it’s been a while since we’ve gone heavy and you’re a little rusty so a little refresher is due. If you ever finish a set and look at me saying something like “I felt my back round” this is for you. (It’s the majority of us by the way) We coach you hard here sometimes to your annoyance but we want to see you setting PR’s and not dealing with dumb injuries. We do have to turn away at some point and when we do you must be your own mirror. If it doesn’t feel perfect don’t add more load. Do it again and again until it’s perfect in your mirror. 
We generally have 20 minutes to complete lifting session. Plan and Use the entire session to improve your lift but if you do happen to finish early get your gear picked up and get ready for the workout. 
I want to keep our weight lifting before the WOD’s the next couple months so keep on task so we can stay on time. So long story short tighten your game up so we get strong like bull.
Have a successful Wednesday. 
1.) Back Squat 5 x 5, 20 minutes 
Note: post starting and final successful loads
2.) Redline 
3 – 3 minute 30 second rounds with a 3 minute 30 second rest in between segments.
Row 500m 
50 Hang Power Snatch 75/55lb
rest
Row 500m
50 Deadlift 135/95lb
rest
Row 500m
50 Goblet Squats 1 pood
note: record completed reps of each movement and row time if you recall it.
*3.) Power Snatch 65/3, 70/3×2, 75/3
*4.) Power Clean 65/3, 70/3, 75/2×2
*5.) Clean Pull 80/3, 85/3, 90/2, 95/2
*6.) Front Squat 75/4, 80/3×3, 85/3×2
*7.) 5 rounds
20m Handstand Walk
12 Back Extensions

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Alli Nowak
2:08/20, 2:10/37, 2:15/25 Rx
Strict press: 55#-----75# (5x5)
10
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Amanda Zeamer
2:10/6, 2:10/24, 2:12/16 rx...bs 85/95/100/105/115
Really bad at remembering to log my scores lately :/
10
0
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Amy Zynda
2:07/15, 2:04/20, 2:14/22
Up to 125x5 BS 5x800m in the rain/sleet like an idiot.
22
0
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Andy Frelich
325LB BS
23
0
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Andy Glawe
15/26/21, didn't keep track of rows, row time
Up to 225 bs
22
0
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Anne Holzem
9, 17, 24
Switched to 400m row after the first round because 500 was taking way too long. 65#-115# bs Seemed light but knee still a bit sore
1
0
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Bill Binsfeld
25, 46, 35
285# squats
13
0
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Bill Hoisington
1:41/11 1:47/20 1:147/25 RX
135--255 BS
25
0
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Brian Toole
15/38back extensions/20something forgot
21
0
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Cassie Christianson
25/42/39
Up to 175# BS
9
0
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Cole Cravillion
35/40/50
Squats up to #355 All ps and pc done prior
14
0
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Derek LaBonte
Rest day/food day
7
0
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Erin Buntin
32/44/43
215# BS
11
0
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Grace Adler
2:10/16,27,40
Up to 195# BS
11
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Grant Soletski
225/315 bs, all 1:40's row, 31/50ub/37
the goblet squats broke me. power snatch/power clean
6
0
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Jason Nobles
31-35-35
Ran 400, may have been slightly short due to bad math. Still no squat rack.
14
0
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Jenni Phillips
BS 85-145#. 2:01, 17 reps. 1:55, 36 reps. 1:57, 37 reps RX
Power Snatch 55/3 60/12. Power Clean 70/3, 75/3, 80/2x2, 1RM 115#. FS 115/4, 125/3x3
22
0
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Jim Koehler
Stroller wod with Emerson and Caleesi....2RX
19
0
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Justin Peterson
49/50 Snatches/ 3:21 complete/ 3:00 complete
20
5
You didn't row fast enough that first round
Paul Mantz
No back squats?
Nate Hall
JHC
Brian Toole
Row times: 1:53, 1:55, 1:55. Light back squats until knee feels normal.
Justin Peterson
Yeah but can you preform 75# barbell muscle swings ;) I know that 1 rep is killin' ya lol Awesome work boss!!!
Ty Krueger
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Kathy Illikainen
105, 125, 145,165,185.
5
1
1;47/21 1:53/24 1:57/25
Kathy Illikainen
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Krystal Lowney
2:01-12, 1:59-25, 1:59-21
RX weights. BS 85#-155#
21
0
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Laura VanderKelen
2:02/25, 2:02/36, 2:02/37 rx
Bs 95-140#
1
0
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Liz Goetz
15/30/41
85# - 155# BS
7
0
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Marcie Kyllonen
2:00-23/1:59-31/1:59-35
Strict press up to 75# Hang PC's for DL's
10
0
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Michelle Johnson
1:55/21, 41, 47
185# BS (4.75/5 @ 195#(-; )
20
0
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Mike Rusk
20/23/21
205 BS
20
0
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Nate Hall
1:42-32/1:38-43/1:41-33
335# x5 bs
24
0
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Pam Bozec
BS 65#-#145;did the WOD rx
100ab mat SU; 100 DU; 5 MU
14
0
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Paul Mantz
275# BS 1:39 24, 1:39 31, 1:47 30.
23
0
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Pauly VanderKelen
33/43/44
HBBS: 225,255,275,295,305 / Power snatch up to 165# / Power clean up to 205#
0
0
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RaLinda Lamberies
1:55 & 22/1:53.9 & 30 /1:56.7 & 32
85-145 BS
16
0
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Robin Mueller
2:10/10, 2:08/22, 2:03/30 RX
115# to 165# DL
22
0
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Ryan Froelich
12/20/29
200x5 BS
23
0
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Sam Adler
23/30/32 rx
115-185# bs
11
0
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Sam Scherwinski
Around 1:50 for all: 17, 28, 35 RX
#185-#245 BS
5
0
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Scott Adler
12/26/50
195#x5 bs
18
0
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Steve Kaster
Low to mid 20's for each
up to 315# x 5 bs
16
0
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Sylvia Christensen
1:52/2?, 1:55/34, 2:00/25
135/145/160/165/170 BS. Hang snatch from blocks up to 120
14
0
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Tina Schmidt
2:07/36, 2:02/35, 1:55/45
Up to 205 pound back squat, some extra credit done
15
1
elite athlete!
Jim Koehler
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Ty Krueger
1:32/35 barbell muscle swing snatches ;) 1:36 and 40 DL then my ankle said that's enough for the day.
Worked up to 365lb x 5 on the BS and if anyone is interested in learning the barbell muscle swing snatch I will be providing a demo this Saturday at GBB ;)
11
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