Friday, 04 March, 2011

Posted by Mandee on March 3, 2011   |   27 Comments


The “Junk yard dog” warm-up, followed by the Burgener warm-up


Hang power snatch 3-3-3-3-3 reps

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Sit quietly for 2 minutes

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Check out our March 2011 Newsletter!

Spicy Spaghetti sauce with Spaghetti squash- Recipe by Kerri Wellendorf

27 responses to “Friday, 04 March, 2011”

  1. Tye says:


    Previous 1RM was 135, couldn’t have gotten 135X3 without some great coaching from Jake. Thanks again.

    And thanks to everybody that came out to bowl last night. I had a great time and enjoyed it. Next on the agenda is the NCAA National Championship Game on April 4th, start time will likely be after 7:30. Get your schedules cleared now, you’ve got a month to get ready for the next Men’s Night!

  2. Aaron says:

    U-G-L-Y 105, you ain’t got no alibi you ugly!
    No tiger blood today. The snatch either looks like a fresh blooming rose when done right or a busted up bulldog with cool whip on it’s face when something is missed.

  3. Slade White says:

    Erin and Casey, synchronized pistols olympic hopefuls. The East German judge gives you a four. 🙂

  4. Penelope says:

    65-70-75(2)-75-80 (1)

    Fun one!

  5. Will Blankenship says:

    To add to all of the Charlie Sheen talk yesterday…

    If Chuck Norris slept, he would wear Charlie Sheen pajamas.

    That’s no benefit to our T-shirt cause, but I thought it was funny.

    I do have one phrase that should be on one of our shirts though…

    “I wake up in the morning and I piss excellence.” – Ricky Bobby

    • Robert S. says:

      “One of you turds is gonna get slapped in the mouth.”
      Ricky Bobby’s kid.

    • Casey says:

      I love that quote…cracks me up everytime.

    • Slade White says:

      “I will come at you like a spider monkey!” 🙂

      Chuck Norris can slam a revolving door. He once was at a sheep farm where a baby sheep was stillborn. He took the small lamb and rubbed it with his beard until it came to life. A crowd watched in amazement as the little one began to walk. Then Chuck roundhouse kicked it, killing it instantly. Why? Because Chuck Norris giveth, and the good Chuck taketh away….

  6. Casey says:

    not the turd one but the Ricky Bobby quote.

  7. Kristi Simmons says:

    QOD: I’ve been hearing a lot about probiotics lately…what’s the deal? Should strict paleo-ers supplement w/probiotics?

    • KLowe says:

      expensive bacteria and well-funded marketing to convince people they need “Magic bacteria”. The cavemen did not supplement with pro-biotics.

      If you have a case of antibiotic induced diarrhea then probiotics may be a good idea but if the plumbing is working correctly then there is no need.

      My 0.02

  8. 165-175-185(1)-185-195(1)

    185 was my previous 1RM for hang power snatch.

  9. Justin says:


  10. Robert S. says:


    Should have had 145. A couple of technical errors cost me the third rep.

  11. Will Blankenship says:


  12. Robb says:


  13. Rich C. says:


  14. Ron Wood says:


  15. Will Blankenship says:

    I knew a guy that used to do the meditation thing before his fights. At one event I saw him sitting indian-style in a corner meditating for most of the day. He had this mean ass look on his face. He was a fairly big guy too, so it was kind of scary and intimidating. He was really relaxed, cool, and deep in thought. I think he was trying to be all Diego Sanchez.

    …Anyway… None of that mattered because he was fighting me. I knocked his ass out and took home his belt. Hiyohhhh! lol 😉

  16. Karen says:


    Mental issue with form – either I would pull high and outside and flip the weight up and finish with a press out or I would keep my arms straight the entire lift and swing the weight over head. Couldn’t keep the bar close. Also didn’t get low under the bar much at all.

    • Erin Atkins says:

      So glad I’m not the only one. I was really down on myself today because I’m feeling mentally blocked with some of these weightlifting movements. I couldn’t seem to do this one right today. Thanks for sharing, Karen.

  17. KLowe says:

    Hit 195 several times but not for consecutive 3.

    Thanks Jake for staying around and coaching.

    Addressed my goat “Annie” afterward. 6:26 DU’s broken up in the 50’s and 40’s. 30 – 10 unbroken. Did better with the DU’s than I thought I would. Only 9 seconds off of my PR also which was a totally unbroken “Annie”.

    My new gym goal is to get on the leaderboard for Annie since she is such a goat…..but Imma’ slay that goat!

  18. Steve says:


  19. Patrick says:

    5/3/1 Bench 155(5)-185(3)-205(11)
    HPS 115-135-135-155-155-160(1)-135

  20. RyanP says: