Wednesday, April 22, 2015
Deadlift – 3, 3, 3, 3, 3, 3, 3
Coach’s notes: Post loads for all sets to comments.
There are 2 fundraisers happening from now until May 15 that would be a great way to show your fellow CFC members and coaches your support and illustrate how we at CFC, “Foster Community”! Spolumbo’s Sausages are being sold and a $175 value FitBeef basket is being raffled off to raise funds for our Regional athletes to get to Tacoma, WA to compete in the CrossFit SuperRegionals on May 29. Spolumbo’s order form and FitBeef tickets can be found at the front desk. Talk to Mike and he’ll hook you up!
Worked up to 375×3, and 405 for a single.
Thanks Laura
365 x 3, PR by 20#
Thanks Laura!
First set at just over 85% of my old 1RM.
3 x 163/173/183/193/203/213/218
PR by a long shot. Thanks Laura!
Worked up to 185#. Took 3 attempts because I couldn’t get out of my head.
Super-strong gals at 9 this morning!
Amazing coaching, Tania. Thanks for bullying me into the last set!
240# for 3. on paper I should be able to do more because my 5RM is 5#’s more.
5 sets of 5 BW pull ups after, then 50 push ups.
6.5k run
thanks Tania and Mike.
oops I meant 5# less.
9 and 10 am classes killed it today! Everyone did so awesome!
3 km run, and vacuuming….does that count? :z
Open gym…..
Worked up to 475 x 3.
Worked up to 355# in open gym.
20# PR for me for a set of 3!
205 for 3… Happy with that, my previous 3 rm was 185 and 1 rm was 205.
Thanks Michelle and Jay
155-265-335-375-395-405
Thanks Jason and Michelle.
405 for all 7 sets.
Worked on form!
Thanks Michelle and Jay.
Got up to 445×3. Thanks for partnering Derek!
Thanks Michelle and Jason!
Worked up to 275.
Considering my energy level tonight I’m ok with this.
Thanks Michelle and Jason
worked up to 85% of 1 rm and did all 7 sets at 347
Thanks Michelle and Jay
Throughout the day
A) Ship
9 rounds
7 squat cleans 135#
8 burpee box jumps 30″
26:26 a little slower then usual
B) deadlifts worked up to 285# but only pulled it once as I could feel my back rounding.
C) 10 rounds
10 t2b
10 burpees
9:58
D) 5 rounds
200′ sled push with 85# sand bag
E) 3 rounds
Sledge hammer hits
Sled drags
Thanks Erin and Derek! That was fun, although I think my legs are still in the parking lot.
Just under 4.6k at lunch for the first real run of the year. Yikes did I feel out of shape.
Opted for clean pulls tonight.
155-245-315-315-315-335-335
Thanks Michelle and Jason.
Up to 305#, thx Michelle n Jay
205# previous 5 rep max 160# so a 45# PR, thanks Michelle and Jason!!! Fun night
155/265/375/405/425/435
I struggle with the first pull on the deadlift. once i get the weight up, the following reps feel a lot better.
it’s been a long time since i’ve tested any sort of deadlift…hoping this means my 1RM is going up too!
Thanks Michelle and Jason!
6 sets at 143#, 7th set at 153#
Did all as touch & go and did not drop rep 3.
Took 5 minutes rest between sets.
Ramped up quickly with 135, 185, 215 then:
4 sets at 250# (about 85% 1RM)
3 sets at 260#