For the powerlifters, does this mean a speed day? Does this count as week 2, which means I now do 55% of my 1RM on the squat clean, 12 sets of 3 on the minute? Or do I go for the 3RM?
An email with more detailed instructions is underway.
We have MANY projects that could use a some sturdy hands here at CFD.
Painting, Plyo boxes, & sandbags are high on the list. I think the Arm wrestling table is somewhere down the list next to jacuzzi on the projects chart.
Hopefully I can make the 6 or 7pm class tonight and sub in front-squats.
Last night I did my own deadlift ladder and got #185 X 5. I could have easily made #205, but decided not to push the bone too much all at once. Feels nice to somewhat lift again!
The Howard County Times Photographer will be taking pictures Tuesday evening at 7pm (tomorrow)! Please attend if you can and wear a Crossfit Shirt or your favorite solid colored workout cloths.
The games was incredible to watch. That last triple-triplet was an amazing feat of muscular endurance.
Interesting how little emphasis there was on the heavier lifting. All of it was tied into a metcon.
Today was Fran: 4:15 PR
These last two months I haven't had any call, and have been doing generally the three-on or two-on for every one off scheduled. Clearly it makes a difference for my times.
Jason 205 (225x1) Tyler 205 John M 205 Evan 175 PR! Donte 175 (pc) Cain 170 Mike G 155 Dan 155 PR! Cameron 150 (FS) Kristian 145 Vinu 125 (135 PC) Mark 115 PR! Bryan 105 PR! (PC) Mike T 100 PR! Mike H 85
8 comments:
For the powerlifters, does this mean a speed day? Does this count as week 2, which means I now do 55% of my 1RM on the squat clean, 12 sets of 3 on the minute? Or do I go for the 3RM?
PS we should build a wall and an arm wrestling table. I'll throw in if anyone else is interested.
Speed day: Bench - Week 1
An email with more detailed instructions is underway.
We have MANY projects that could use a some sturdy hands here at CFD.
Painting, Plyo boxes, & sandbags are high on the list. I think the Arm wrestling table is somewhere down the list next to jacuzzi on the projects chart.
Hopefully I can make the 6 or 7pm class tonight and sub in front-squats.
Last night I did my own deadlift ladder and got #185 X 5. I could have easily made #205, but decided not to push the bone too much all at once. Feels nice to somewhat lift again!
The Howard County Times Photographer will be taking pictures Tuesday evening at 7pm (tomorrow)! Please attend if you can and wear a Crossfit Shirt or your favorite solid colored workout cloths.
The games was incredible to watch. That last triple-triplet was an amazing feat of muscular endurance.
Interesting how little emphasis there was on the heavier lifting. All of it was tied into a metcon.
Today was Fran: 4:15 PR
These last two months I haven't had any call, and have been doing generally the three-on or two-on for every one off scheduled. Clearly it makes a difference for my times.
Good Time, Brian
Sub 4:00 is knocking at the door!
Jason 205 (225x1)
Tyler 205
John M 205
Evan 175 PR!
Donte 175 (pc)
Cain 170
Mike G 155
Dan 155 PR!
Cameron 150 (FS)
Kristian 145
Vinu 125 (135 PC)
Mark 115 PR!
Bryan 105 PR! (PC)
Mike T 100 PR!
Mike H 85
Mandi 90 PR! (95x2)
Meghan 85 (95x2)
Sharron 83
Jessica 80
Rachel 65 (70 rom)
Julie H 65
Jay 65 (PC)
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