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Thursday, January 12, 2017

Mobility and the Meathead

Enough tears now let’s get ready for the Open. 
Happy Thursday. 
1.) EMOM for 10 minutes 5 Strict deficit Handstand Push-up/5 Strict Chest to Bar Pull-up 
2.) 15 Minutes Quad Smashing
3.) 5 minute cap
3 rounds 
20 GHD Sit-ups 
25 Double Unders
4.) 15 minutes calf/Achilles smash
5.) 7 minutes to find 1RM Strict Press
Then every 2 minutes for 10 minutes 10 Strict Press @50% 1RM
6.) Shoulder Smash/Thoracic Roll

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Amanda Zeamer
Trainer workout
No legs. Arm pump is real
12
0
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Amy Zynda
Present!
Bashed my stupid elbow. More bruises yay.
14
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Andy Glawe
Done
15
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Angela Schneider
Sick 😷😷😷
8
0
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Anne Holzem
Box for hspu, 2 green bands for pull ups
105# SP, 5# PR
5
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Ashley Bourgeois
Done! SP ^ 75# (15# pr!)
Surprised myself with SP's! Woop! Emom 40#
6
2
Big PR! Nice work :)
Sylvia Christensen
Thanks! Idk where that came from! haha
Ashley Bourgeois
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Ashley King
Green band for pull ups. 3:55 GHD/DUs
SP ^87#. 47#x10
1
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Betsy Soletski
Mobilized
6
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Bryn Odberg
Done
Haven't done much with strict press yet, but did some with 70# today. Working on fighting my gymnast posture.
7
1
Yay Bryn 🤜🏼🤛🏼
Kate Mantz
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Cassie Christianson
3:40 ish ghd du
SP to 105# , 55# x 10
7
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Chuck Brehm
Done
Strict Press ^225
6
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Dana M Koziol
Showed up. Did it. Made it. Strict press 65#
7
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Derek LaBonte
Complete
EMOM 45's+15's; 2:57 GHD and du; 195 strict press; 105 strict press EMOM
17
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Erin Schuh
Present !
5
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Grant Soletski
I made Ryan feel like he was being smashed by an angel
11
2
Do you have to pay extra for that?
Amy Zynda
Kind of.
Grant Soletski
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Jenna Hanson
Active rest day = Work
18
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Jim Koehler
complete..all du's unbroken. 195#sp..105#/10
came to gymnastics
13
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Kate Mantz
HSPUs 2 abmats, C2B w/ band. 4 rounds +5, abmat SU's / single DUs | smash/massage, Thx T!!
Strict press- emom @ 40#, 1rep #75 PR
12
2
👏
Paul Mantz
You are VERY welcome. 🤗
Theresa Rosenquist
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Kelsey Waack
Rest Day & Mobility
1
0
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Laura VanderKelen
4:15 ghd/dubs
3/3 emom done w/ strict pull-ups and mat/10# plate for hspu; strict press to 85#; 45# for 5 rounds
3
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Lauren Kalil
Done
Used green band for pull ups and a 15lb and abmat for push ups
13
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Marlene Hall
Done SP up to 85#
9
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Michael Green
I did all of the things.
Found out today my power animal is pretty weak # penguin!
16
1
blueberry pancakes!!
Sam Scherwinski
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Michelle Johnson
Done(-;
95# SP PR/ 50# SP EMOM
12
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Nate Hall
Emom complete
3:45 ghd's and du's.....205# sp not a PR
15
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Omar CruzRivera
AWOL
5
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Pam Bozec
Done with various mod
SP to #85; 3x10@#65; 2x10@#55; 100amsu
11
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Paul Mantz
I slept from 9 until 6. That's a sleeping PR!!!
18
1
🤜🏼🤛🏼💤
Kate Mantz
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Pauly VanderKelen
First two rounds of EMOM with a (1) 45# plate deficit. The remaining rounds strict with no deficit. 3-4 each round for both HSPUs and strict C2B.
3:05 for GHDSUs and DUs / Strict press up to 170# then 5x10 @ 115#
1
0
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Rachael Salata
Ghds and lunges: no jumping.
105# strict press pr
0
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Rachel Meyers
Done!
13
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Ryan Froelich
Good times
Mobility work with Grant elevated our relationship to a new level...
20
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Ryan Kyllonen
Done
135# strict press
3
0
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Ryan La Count
5 rds completed with piralettes, 2:59 GHD and DU, 220# strict press, 110# EMOM
14
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Sam Scherwinski
Done
Smashes were more than needed
17
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Sylvia Christensen
Drowning in a pool of pain
☠️🏊🏼‍♀️☠️
17
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I think I'm drowning with you 🙄 #alltheouch
Jenna Hanson
Quad smashing was horrifying
Amy Zynda
Simply resting my hand on my quad hurts... I can't imagine someone's foot digging into it.. #nope #nottoday
Sylvia Christensen
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Theresa Rosenquist
Present! Gymnastics too.
1 RM SP too: #75 (not even close. But, shoulder felt good. #onwardnforward). 90 min massage and surprise reflexology session too!!
0
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Todd Rocheleau
I showed up...did stuff
Strict press 40lbs.....I know I know...I'm an animal !
7
1
Hey.... BUT you're back! #recoveryRx
Sylvia Christensen
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Ty Krueger
3:15 ghd and dubs
Got through 6 rounds ub of the HSPU and strict c2b with 2 45# plate deficit then 185 strict press and used 115 for the emom
3
0
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