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Lifting Ourselves and One Another

Sunday, November 8, 2009

Front Squat  1, 1, 1, 1, 1, 1, 1

Coach’s notes:  Post load for each set to comments.

Compare to May 17, 2009

Thank you to everyone who made our CFC 1 aka Mack’s Challenge a huge success!

Here are the Final results online!

We raised over $1000 for the “Memory of Linda Davey

Congratulations to Lynette for winning the 6 month membership!

Thanks to all the event sponsors; McDonald Luxurious Custom Homes, Lululemon, Optimum Performance Training, John Sidhu, 140.6, and of course Mack Kay for putting his 6 month membership up for grabs and sparking this whole competition to begin with!

Comments: 14

120/125/130/135/140/145/150f/150 – PR


110×2/115×2/125×2/130/135/140/145/150 failed
Great to work with you Krista! Excellent lifting and enthusiasm from everyone this morning.

175×3,185×3,195×3,205×2,215×1,225×1,235 failed
thanks for your help Brett

95×3/110×3/115×3/125×2/130/135/140/145/150/155 (should have kept going!)
Fun morning! Karen you could have made 150 and tied Jeff! hee hee! nice work today – you did great! Chelsea – you are a machine! congrats on yesterday and nice lifting today – same with you Erin and everyone else at 9 am class!
Thanks Brett

95×3/115×3/125/135/145/150(f)/150/155(f) Legs felt a little fried from yesterday. Great job today Jeff, Krista, Erin and Karen, you guys did great. Krista and Karen you guys are getting really strong!!! Erin make sure you get enough food in today to make up for yesterday!

I hear you on the legs Chelsea.

205*3/225*3/245/265(f)/265/275. Had trouble keeping the elbows up starting at 265. Was able to get the weight down and then out of the hole with good speed but then the elbows would start coming forward. Need better felxablity.

Also Shout out thanks to everyone from yesterday!

Adelle – Started at 45 and worked up to 85. Failed the first time but made it on the second.

Rick – warmed up between 120 and 135 then moved up to 155. Failed the first time 🙂 and went back to a few basics on form and a little more warm up. Then re-did 155, then 165, 175 185. Tried 190 at the end but couldn’t quite get out of the hole.

Thanks for a great work out all, the support makes a big difference.

First time really pushing at these. Was aiming for 255, so was happy with results.
Thanks for the coaching, Coach. Surprisingly, I enjoyed this.

Worked up to 195 today…a new PR for me! Thanks Brett for the coaching today!

Nice work to all you ladies this morning….those are some great posts!

Nice work Jake!


Little bit better than May but I will take it any way I can get it.

135/155/165/175/185/190 PR up from oct. 8, 180×2.
Cool pic! I missed out….


PR is actually 155. Today was not PR.

105,115,125,125,125,105×2,75×5,75×5 needed to work on getting my butt down!

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