Thursday Jan 4 2018

I want to congratulate Justin and Ashley on their arrival of the newest member of the family Odin Daniel Peterson. He came out weighing 7lb 1oz and was 19.5 inches long, a perfectly healthy little boy. During our visit Ashley was in great spirits and probably already pondering how she was going to do burpees without the nurses catching her and Justin was as proud as a Dad could be bragging about Odin's chillness and his ability to show off his little guns while laying out under the heat lamp. Congrats again you two, I can't wait to hold the little fella at the gym!
Have a great Thursday!
1.) DT
5 rounds
12 Deadlift 155/105lb
9 Hang Power Cleans 155/105lb
6 Push Jerk 155/105lb
*2.) Front Squat 3-3-3-3-3 @ approx 80%, rest 2-3 minutes between sets
*3.) EMOM for 10 minutes 
Odd: 15 Handstand Push-ups 
Even: 50 Double Unders
Note: scale down hspu down by 2's and dubs by 5's as needed 
*4.) 17 minute AMRAP
7 Chest to Bar Pull-ups 
10m Overhead Dumbbell Walking Lunge 50/35lb, L
7 Box Jumps 24/20"
10m Overhead Dumbbell Walking Lunge 50/35lb, R
*5.) 50-30-10
GHD Sit-ups 
Cal Ski Erg
*6.) 10  rounds
10 cal Row
10 Push-ups
rest 30 sec
*7.) Quad Smash each leg for 6 minutes with barbell then sit in bottom of squat for 6 minutes
Note: hold on to a rack, chair or whatever while in squat

Brett Kohout259d

Ahhhh adorable. 13/10 would hang on fidge


Brett Kohout259d

The picture. Thought that might need to be clarified

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Justin Peterson258d


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Brandi Binsfeld259d

What a sweet pic! ❤️

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Chol Mabil258d

Congrats Justin and Ashley!!.....See you in the gym soon Odin!


Jill Schaefer258d


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10:20 🤧😷😭
75# (should've done 85# because apparently that's what I did last time 😂) FS @100#
I would get sick the day of my favorite workout
7:18 @ 95
4:15 improvement since last time.
Over a min pr! Hspu DU emom done. 7 hspu instead of 15
Light weight working on lower back alignment. (75#) 😳
8:25 @ 85#
#2 and #3 extra credit. Let's just say my number of hspu kept going down, down, down
9:32 @ 115#
EC - FS@185#. HSPU & DU
9:33RX front squats hspu du emom
Hang cleans still need a lot of work. A lot. FS 170. HSPU (8) and DU EMOM. Row pu.
Last time I did that workout I punched the garage door and if there was a door nearby I'd done it again.
9:52 135#
PR @135#
Came out a little too hard
10:42. @ 135#. 3 min pr
EC: 50-30-10 , ski erg & ghd’s. Ski erg is my new favorite. ❤️
9:58 at 135#...41 secs slower
But 2:26 faster than last time using 95#.
7:48 rx - 5 minute PR 🙀
Front squats @ 140# 5x5
FS 170#, DU/HSPU EMOM, mobility
oh wow
Fist time doing DT, major gut check.
8:06 @ 115#
135# fs
6:56 **
95# - should have gone RX - was nervous about jerks and the weight. But happy for the first time doing DT. FS 125# (increase next time - no FS max yet), Dubs/HPSU - filled each minute never came close to the full reps! #Trying :)
first time doing DT, I need to get my shot together
Lodge wod. 3hspu,3 pullups. 10 burpee box overs, 10 air squats. 10 rds. 33:48. Last 3 rds attempted hspu from pad then used 15# plt height.
6:46 PR! (From 8:59 on 2/16/16)
Rd 1: 11+1, 9, 6 / Rds 2&3: 11+1, 6+3, 6 / Rds 4&5: 11+1, 3x3, 6 / Grip and forearms were the weak links during the hang power cleans / 5x5 Front squat @ 255# every 2:30
Not a PR but ❤️❤️❤️ FS 175. Dubs/HSPU. Ski erg/GHD.
9:45 struggle bus #75
Fs #95
8:55 (105# dl and clns) 35# dbs for pj
HUGE PR😁 other EC stuff after
Rest from CF
2×Yoga & MWOD knee therapy (looking forward to being hungry & having energy again!!)
5:24 @105# (women’s Rx 😬)
7:15 Rx
10:23, 55# DL & HPC, 35# jerk