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Wednesday, November 2, 2016

Gunslinger

Nutrition Talk with Jake tonight at 6pm. Do you want to lose fat? Do you want to build more muscle? Do you want?????? Whatever questions you got Jake is here to answer it. The best way to get a jump start on your diet is a good understanding of exactly what it looks like and what it takes to accomplish whatever goal you wish to attain.  
Have a great Wednesday!

“If I can change then anyone can change. I promise you that.”
Brett Favre

"I Guess What I'm Trying to Say, Is That if I Can Change, and You Can Change, Everybody Can Change!" Rocky's speech to the Russian crowd
Chris Ness 3:51AM on Nov 2, 2016
1.) Every 2 minutes for 12 minutes 5 Deadlift, add load each round
2.) Gunslinger 
30 Power Snatch 135/95lb 
Row 500m 
30 Overhead Squat 135/95lb 
Row 500m 
30 Handstand Push-ups 
Row 500m 
*3.) 5 rounds
10 Reverse Hyper
20m Handstand Walk
10 GH Raise
*4.) Snatch from blocks at low hang (approx 2″ below knees)
5 @ 60 & 65%
3 @ 70 & 75%
2 @ 80%
1 @ 85%

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Adam Shirek
19:15
Up to 385# dl. Box hspu rx weight
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Amanda Zeamer
16:15
55# and hspu off a box (someday I'll have them), deadlift up to 145-200 (205 is my max😬)
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4
Me too!
Amanda Zeamer
No problem! Thanks for the extra push!
Amanda Zeamer
Thanks for cleaning up after me!🙈
Krystal Lowney
I think you need a new DL max
Anne Hoffman
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Andy Glawe
28:12, 115#, 1 ab mat
DL up to 315#
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Anne Hoffman
21:25 65# 1abmat 2 min faster and one less abmat than last time.
Up to 205# dl
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Antonia Shanle
20:02 95# / 1 abmat hspu😞
DL up to 245#
14
2
You strong!
Brandi Binsfeld
Thanks Brandi!! :D
Antonia Shanle
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Ashley Bourgeois
19:40 35# .. 115# DL
Should've gone heavier on DL's... Also, thanks, Grant for the extra push while I was throwing a fit over my ohs 😳
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Ashley King
15:37 75#
DL ^225#
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Barbi Gossen
28:13 RX!!! DL to 235
first time doing unassisted HSPU , so it took a while, but I did it!
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CONGRATULATIONS!!!💪
Cindy Opichka
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Betsy Soletski
15:29 55# 2 ab mats
DL to 135# Big class tonight @ 415. Nice space/time management and coaching to Jake, Justin, Grant & Chuck!!!
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Bill Binsfeld
17:40
115#. 2 abmats for 15, box for 15. Ended DL at 365#
18
0
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Bill Hoisington
18:47 75# FS
185-295 dl
21
0
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Brandi Binsfeld
19:55 55# 1-2 ab mat hspu
Up to 200# DL (did 4/5)
19
0
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Brian Toole
16:50. 75#. Box shoulder presses
Up to 225# DL
23
0
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Cassie Christianson
21:26 rx
Up to 225# DL
9
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Chris Ness
19:40 RX 335 DL WoD first didn't help the DL's
11
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Chuck Brehm
11:32
12
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Dana M Koziol
16:02 Modified DL 95#
10
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Grace Adler
20:24
75#. Up to 195# DL.
10
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Grant Soletski
375 and everything went well until the HSPU
4
1
Ugh, yes. I hear ya. I died on my HSPU.
Mary Stueber
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Greg Goffard
22:03 #115
Dl up to 315
0
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Hilary Krueger
18:54 55# Power cleans and FS
Unsure on my DL weight 165-175??? Bad bar math. Sloane said my pits smelled like a fart.
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Jamie Kemen
17:40
Mods: 35# HPS, 85# FS, PU. Up to 215DL.
21
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Jason Nobles
Despicable today
Last time did Gunslinger in 19:56? Just shy of 20
10
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Jenni Phillips
17:55
55# and 1 ab mat for 15 and 2 for the second 15. DL 145-205#
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Jennifer McFall
17:38, 65lb. 2 abd mats with15lb plate
DL 125lb- 175lb
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2
Anytime Jamie, it was a brutal one
Jennifer McFall
Thanks for the push @ the end!
Jamie Kemen
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Jill Schumacher
22:20 55# box for hspu. Ohs 35#. DL up to 165#
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0
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Jim Koehler
18:39 95# 1 abmat hspu
DL up to 295#
24
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Jordan Heider
17:16 #75, hspu from box
DL 185# - 300#, and a 320# DL PR (up 10 pounds!)
18
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Kimberly Nault
15:10 mod everything
50# dumbell snatch(right arm only) vs power snatch, 135# front squats vs OHS, sit-ups vs HSPUs. Airdyne 1/2 mile vs row.
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Krystal Lowney
16:53 55#
1 mat hspu. DL 135#~185# had to break on the 185# 2/3
20
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Laura VanderKelen
17:38 75#, rx hspu. Last time I did this I got over 25 minutes and used an abmat for hspu.
Deadlift to 200#
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Marcie Kyllonen
15:27 75# (16:06 last time)
up to 135# dl
14
1
Yesss girl💪🏼
Antonia Shanle
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Mary Stueber
20:44 65#
Up to 175# DL
27
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Michael Green
17:05 105#
DL up to 305#
13
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Michelle Johnson
20:32 85#
DL up to 225#
24
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Nate Hall
18:35
DL ^ 375#
24
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Omar CruzRivera
20:30 @ 115; 1 ab mat
DL @ 345
18
2
Stop trying to race me! 😜
Antonia Shanle
😂 is that why you didn't show up at 1130?
Omar CruzRivera
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Pam Bozec
20:35 (modified)
Bar only high hang power snatch, 65# ohs, 1 mat hspu, .5 airdyne; 85#-155# DL; 100 amsu; 7rnd hollow hold/super man hold
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Paul Mantz
17:26 95# DL ^ 385
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Pauly VanderKelen
DL - 275,315,345,365, 385,410#
EMOM10: 6 C2B / Strict press: 5x5 @ 140#
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RaLinda Lamberies
22:17? @ 75#/sc shspu
dl 105-195
23
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Ryan Froelich
26:05 (115/gotta learn to kip)
^255 DL
27
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Ryan Vidmar
19:16 #115
#335 dl
19
0
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Sam Scherwinski
16:04 95#
DL to 315#
24
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Sylvia Christensen
20:24 | ^260 DL (only thru 4)
DLS- 185-215-235-245-255-260 side note: Pretty much ended up "scaling" to squat snatch for WOD🙄 *Ec snatches to 115.
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Ted Kemen
17:30 95#
245-315# DL
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Tina Schmidt
16:31 with a prolonged time out for a broken barbell 💪🏽
DL up to 235#
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2
You needed the broken barbell time to rest up for ub HSPU's!!!!
Nate Hall
I bet it was Slithering that interfered with your barbell.
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Zach Campshure
30:36 115# 1mat
Dl to 315# hspu easily my worst gymnastic movement.
7
0
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Zach Nasto
12:22
Up to 385#
9
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