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Thursday, August 16, 2018

Nancy

So this is officially our first “rest day” of our new training season. The quotes around the words rest day does not mean that we don’t really have a rest day or we don’t take them serious. The quotes mean that the 3 on 1 off programming does not work for the majority of the population so we program for 7 days a week because rest days vary based on life per athlete. If tomorrow is not your rest day you can do the workout and do extra credit if you wish from days past but if you’ve done everything on board since Monday take those quotes off the word “rest day” and make that rest day a reality. Don’t be afraid of rest days they are really good for you. 
Have a great Thursday!
1.) Nancy 
5 Rounds 
400m Run
15 Overhead Squats 95/65lb
*2.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*3.) 3 rounds
15 Back Extension
15 Dumbbell Bent Over Row
15 Reverse Hyper

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Alyssa DeNoble
13:02
So close to a pr 🙄🤦‍♀️
1
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Amanda Zeamer
Stuff at work
Willingly did burpees
2
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Andy Frelich
12:23
11
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Andy Glawe
Sweat PR
Should’ve scaled weight & gone for speed
9
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Brandon Doege
14:07 Rx, 2) SPUC
12
0
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Brett Kohout
Lifted heavy things
^315# BS (30# pr) | ^250# clean (5# pr)
3
1
30#!!!!! Nice work!
Megan Vogel
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Bruce Hoffort
Sweatin’ like an oldie
💦😎💦
12
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Christopher Adam
13:06
Half SPUC
9
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Cody Stelmach
13:22 RX
8
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Dusty Neubauer
14:31 RX
11
1
Dang you. Coming for that time!!
Megan Vogel
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Eric Hansen
17:24 75#
13
0
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Grace Adler
17:30 rx
🐢🏃🏻‍♀️
9
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Greg Goffard
15:58 85#
8
0
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Jake Plennes
12:40
(58 sec pr). SPUC done.
4
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james macco
14:56
SPUC for EC
14
2
Literally was saying “beat jimbo... beat jimbo.... “. Didn’t happen. Til we meet again.
Megan Vogel
Haha! One month.
james macco
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Jason Haw
19:53, 55# OS
6
0
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Jennifer McFall
RX, 20:44 back locking up on 2nd 400m
3
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Jim Koehler
17:30 75#, row 500m for run
45 secs slower
8
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Justin Peterson
11:43
12
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Kelsey Waack
✅
15:22 w mods - 35# & .5 bike
11
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Krystal Lowney
16:02 Rx
😰😰😰
12
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Laura VanderKelen
13:45 (46 seconds fitter)
46 cals assault bike tabata
4
1
Nice work Babe!
Pauly VanderKelen
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Lauren Kalil
13:06
11 strict wide grip pull ups, 5 rounds 10 GHDs/4 hips to rings, 20 FS 150# unbroken, sled pulls and sandbag cleans, barbell
9
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Megan Vogel
15:32 RX
HAVE to find a way to be a better runner. 5-4-3-2-1 pull up complex. Row/Rev Hyper.
13
2
try taping a picture of Ron Ortiz to a stick and then tie the stick to you head.
james macco
Oooooo that would DEF do it!!! 😍😍😍😍😍
Megan Vogel
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Michael Green
16:56 56 seconds slower wtf.
Granite game work out with Grant and Ryan F.
10
2
Maybe your legs are shorter than last time? Shorter stride length must be it. ;) nice work on the GG workout! That didn’t look fun.
Megan Vogel
Maybe your legs are shorter than last time? Shorter stride length must be it. ;) nice work on the GG workout! That didn’t look fun.
Megan Vogel
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Michael Heim
12:35 RX
13
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Nate Hall
13:55
11
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Paula Soletski
17:42 55#.
13
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Pauly VanderKelen
12:36 = 42 second PR!
20 front squats from yesterday complete @ 235# in sets of 8-7-5. Wanted 11-9 but got dizzy during the first set. 3x10 Glute Ham Raise holding a 10# plate.
1
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Rachel Meyers
17:39 rx weight. Ran 3 rounds and biked 2
2
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RaLinda Lamberies
18:40 RX
7 sec PR ☺️
11
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Scott Adler
14:33 (65#)
1/2 spuc with red band
10
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Shannon VanPay
16:43 RX
8
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Theresa Rosenquist
16:20**
**👵400m SkiErg & #22 bar (shoulder preservation) & 3×{15s GH-BE/BOR/R-HYP.
10
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Timm Uhlmann
Rest Day RX
4
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Tina Schmidt
14:25
7
0
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Troy Foley
13:42
8
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Yvonne Otero
17:12, 15#, bike
10
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