Friday, September 26, 2014

Strict Press, Back Squat, Deadlift


Due to an in-house competition, there will be no classes this Saturday, September 27th.

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mental_illness_awareness_week

October 11, 2014 (Saturday) - Chili Supper/Fundraiser - 5:00-7:00pm 
Tickets - $5 / Ages 7-12 - $2.50 / Under 6 - Free
Win a Kindle Fire HDX - tickets $1 
Location:  Redeemer Lutheran Church / 3700 SE Woodland Rd.

*Mental Illness Facts & Numbers
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Weekly Challenge:
10 Pulls to Row As Far As Possible
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WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer w/ barbell

B.  E2MOM x 3 - 5 Power Snatches 

C.  E2MOM x 3 - 5 Power Clean & Jerks

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Foundations
For time (15 min cap)
Run 2400m or Row 3000m

Conditioning 
AMRAP 9
30 Strict Press, 95/65/35
30 Back Squat, 135/95/65
30 Deadlifts, 185/135/95

*no racks / one bar

Competition
21-15-9
Power Snatches 145/95
Strict Pull-ups

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Stretching doesn't work (the way you think it does)

WODiac
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Best Results for Yesterdays WOD
Foundations -  Dallas 310
Conditioning -  Renee Johnson 7:50 /  Nate Dogg 15:03
Competition -  Zach Cramer 16:16  
Masters 50-59 -  Stuart Grimsley (Conditioning) 17:53  /  Debbie Strobel (Foundations) 200
Masters 60+ -  N/A
Barbell -  Nate Dogg 235#  /  Steph Richardson 145#
Weekly Challenge -  Mike Carpenter 379 meters / Lana Smith 327
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September PR's & Noteworthy Efforts
Daniel Smith - Snatch (full) 225#!!!

Brett M - Power Snatch 195#
Sarah Dunham - 4 Unbroken Butterfly Pull-ups
Paul Richardson - Clean 245#
Dallas - Clean 215#
Angela Gann - Clean & Jerk 135#
Lana Smith - Squat Clean 135#
Patty Thompson - 125 unbroken Double-unders
Lindsay Morgan - Squat Clean 140#
Curtis Hackler - Back Squat 335#
Dallas - Back Squat 190# x 22 reps
Kelsey Meicke - Back Squat 125#
Cameron Donaldson - Back Squat 410#
Mandi Jackson - 387 UB Single-unders
Damon Crawley - Back Squat 225#
Debbie Strobel - Back Squat 175# 
Lana Smith - Back Squat 205#
Ashton Johnson - Back Squat 170#
Amy Townsend - Back Squat 145#
Jason Townsend - Back Squat 290#
Drew Williams - Back Squat 360#
Drew Williams - Clean & Jerk 215#
Tyler - Front Squat 210#
Patty Thompson - 1st Bar Muscle-up
Dallas Hindman - 1st Bar Muscle-up
Josh Atterberry - 5 Bar Muscle-ups
Deb Davis - 2 banded Bar Muscle-ups
Deb Davis - 2 Bar Muscle-ups!!!!!!!!!!!

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Local Competitions:
The Wild West Throwdown - Oct 10 & 11

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