Deadlift – Heavy Single
Then.
10 Single Leg KB Deadlift Right 53#/35#
10 Single Leg KB Deadlift Left
20 KB Swings
20 KB Clean and Jerk
3 times.
Post load and time.
Coaching Tips: Scale load and movements to match your current fitness level. Warm up properly prior to any max load lifts. Take as many sets as needed to assure proper warm up has been attained before attempting 1 rep max. The KB complex is done with one KB and should be attempted in a straight set. The KB should only hit the ground to complete the rep as prescribed, not for resting.
The burpee is a lot like all the other movements in CrossFit, you get out of it what you put into it. Don is showing a full jump at the finish of the burpee, not just a little hop.
This is what you do when there is a partner warm up and there's an odd number of participants. Make do with what you've got.
Actually, that picture of Don was taken just as he realized he had dropped his chapstick on the floor. He was jumping up, about to pounce on it, and was screeching “My Precious!”
I love how Paul and Scott are having a tea party discussion about which Old Spice to use while Monica and I are dying!!!
5:15am
Johnathon 275# PR/19:33 Rx
Mike M. 255# PR/20:52 Rx
Jeff D. 295# PR/15:54 Rx
Tony A. 405#/ WO#1 6:06 Rx
Liza 210# PR/11:35 2 Rds.
Sloane 165#/13:48
JoJo 275#/13:07 Rx
Jack 265#/14:20 2 Rds.
Deborah 210#/13:00 2 Rds.
Mary Ellen 210# PR/17:31 Rx
Chrissy 155#/15:05 Rx
Donna 115#/13:34
Newman 315#/14:45 Rx 70#
Matt 405#/ 14:41 Rx 70#
Paul 385# PR/13:44 Rx
8:00am
Cid 165#/12:28 2 Rds.
Rose 220#/12:33 2 Rds.
Berenice 105# PR/25:32
Walt 345# PR/16:52 Rx
Tony P. 350# PR/12:49 1.5 Rds
Hey, Matt and Tony A, something rolled under my car… could you lift it up for me so I could get it?
Don is such an over-achiever. I hate guys like that.
Okay, a group of Latinos and wheelbarrels. I’m leaving that one alone…….but I now what the rest of you are thinking!!!
9:00am
Laurie 200# PR/24:24 Rx
Claire 210# PR/18:52 Rx
Valerie 170#/14:15
Chad 295#/-
Dano 405#/16:34 Rx
Jon B. 295#/16:53 Rx
Tina 125#/17:37 Rx
10:00am
Maria 125#/17:27
Teshina 280# PR/13:06 Rx
Sabrina 170# PR/17:14 Rx
Scott 365#/21:41 Rx 70#
Chelsea 125#/-
Sara L. 140#/17:34
Ja’rodd 405#/14:51 Rx
Amelia 205#/18:18 Rx
David L. 405# PR/-
12pm
Rebecca 230#PR/12:56Rx
Monica 205#PR/14:20Rx
Bill 385#PR/14:32Rx
Ed A. 405#/14:20Rx
Jake 365#PR/14:42Rx
Michelle St.J. 155#/14:42Rx
Traci 125#/23:11Rx
Brad 365#/23:00Rx
5pm
Steve A. 275#PR/22:23Rx
Kelly 125#/16:32(mod) 35#
Briley 231.1#PR/11:38Rx
Emily 231.1#PR/11:50Rx
Sara O. 165#PR/21:50Rx
Susan 150#PR/24:21Rx
Michelle Z. 200#PR/14:45Rx
Briley and Emily, are you kidding me? 1.1 pounds and you’re OK with that. Your previous PR’s had better be 225# and not 230#!
Way to go peeps. True grit and will power shone through today and the rewards were a lot of new PR’s. Nice job.
Paul, My previous PR was 175…I beat it by like 50 pounds!!!
haha! Its BRILEYS fault! she wanted more and more…My previous was 195.
Loving the information on this web site, you have done great job on the articles.
Simply a smiling visitant here to share the love (:, btw outstanding style.
Wow, fantastic weblog structure! How long have you ever been running a blog for? you make running a blog look easy. The whole look of your website is great, let alone the content material!