Friday, December 2, 2011
A. Front Squat – 1, 1, 1, 1, 1, 1, 1, rest 2-4 minutes
Compare to January 15, 2011
B. Hangpower Clean – 3, 3, 3, 3, rest 1-2 minutes
Compare to October 4, 2011
Coach’s notes: Post loads for all sets to comments.
Important Reminder – The “Everything You Need to Know About a Pull-up” seminar with Brett Marshall is happening on Sunday, December 4 at 1pm. Click here for more information and to register.
A. 200
B. 160
Great session this morning, thanks Laura.
A) worked up to 120, failed on 125
B) worked up to 95 successfully then had to go
Thanks Trevor!!
A. worked to 110, felt good today
B. worked to 90, no improvement from the last time
Thanks, Trevor. Fun to WOD w/ you, Adelle 🙂
A: 65/75/85/95/105/110 (not deep enough)/110 had depth, but couldn’t get out of bottom of squat
B: 75/80/82.5/85 out of time; had a few more pounds in me
Thanks Trevor!
A. Worked up to 195. Felt good….might have had a bit more in me
B. Only got to 115 and ran out of time
Thanks Trevor!
A. worked up to 115
B. worked up to 85, thought it was too heavy but then got under it. Thx Audra!
Fun class, thx Trevor.
Today, thanks to Michelle and Kimmer …. I am no longer an S.B.W
A: Worked up to 120 – all thanks to the “missy” bossy-ness of aforementioned….
B: Worked up to 67
A: Up to 245# (30# PR from last January)
B: up to 165×3 ran out of time
A: Front Squat – 115/125/135/145/150/155 160f
B: Hang PC: – 95/105/110/120 125X1
A. Worked up to 185, 190 (f) 🙁 next time I hope!! Aud… You are awesome!! Sweet 195!
B. only did a couple sets worked up to 125 … 3rd was full squat
Thanks Trevor!!! Great work fellow 9:30ers!
A. 135/155/165/175/185/195
B. 95/95/105/110
part A was definitely a PR, though I’m not sure by how much.
Thanks Michelle!
A. 85/95/105/115/120(f)/120(f)/115
B. 45/65/75/75/80
Fun 6pm class! Thanks DJ
A. failed at 305
B. failed at 215
A) worked up to 115
B) worked up to 70.. ran out of time. This lift needs work.
Thanks Michelle!
**IMPORTANT**
Lost my car keys at CFC tonight!
Please check your bags and pockets!
Toyota key with a leather “coach” keychain(shaped like a dog)
If you find them, please just drop them off at CFC next time you are there.
Thanks everybody, I appreciate it! 🙂
A) Worked up to 105lbs (PR by 5lbs)
B) Sort of stopped after 62, lost track of time.
Fun class, thanks DJ!
Keys have been found!
Thanks!
A. 85/95/105/115/125/130/135(f) – 130 went up easy, next time 135 🙂
B. 75/85/95 (full squat on 2nd lift) / 95 – ran out of time
Thanks Deej!
A. Worked up to 145
B. Worked up to 135
Thanks DJ!!
A. Worked up to 235# (New PR). Failed at 240#
B. Got to 145# and then tried to focus on technique.
Thanks Michelle.
A. Up to 85, failed at 95 twice, then tried again and managed a messy success.
B. Up to 67 – love this one.
For Christmas I’m working on my front squat!
Thanks DJ!
A: Front squat 3 x 5sets 30X1 185/225/235/245×2/245×2/255×1
B: Hang Clean 3 x 5sets worked up to 185
C1: Bench Press 3 x 3 30X1 to 215lbs
C2: L-Pull ups 6-8 rep x 3 sets 6/7/6
A: 104, 104, 114, 124, 114, 114, 114.
B: 84, 84, 94, 94 x3.