Deadlift: 1-1-1-1-1
Attempt to set a new 1 Rep Max.
Post loads to comments.
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Partner WOD
In teams of 2, alternate rounds to complete 3 rounds each of the triplet:
300m Row or 270m Run
20 Box Jump 24/20
10 Overhead Squat 135/95
Post time and Rx to comments.
Chris A. cleaning like a boss
- Good luck to CFSBK’s Weightlifting Coach Frankie Murray who is competing in the USA Weightlifting National Championships in Salt Lake City today. Check out the live stream here. Coach Frankie will be lifting around 5pm EST.
Strength Total Today at 2pm
Coach Jeremy’s Strength Cyclers will wrap up their eight-week cycle today starting at 2:00pm. Almost 20 lifters will be testing their 1RMs in the back squat, press, and deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs! The roster of our hella strong lifters is below:
Pablo R
Bree P
Ariel C
Genevieve H
Amy M
Robyn O
Erica N
Stella Z
Ruth P
Melissa L
Charlie R
Dave D
Rob U
Pigeon K
Michelle B
Adele M
Nicole A
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We Tell Kids to ‘Go to Sleep!’ We Need to Teach Them Why New York Times
10 Ways Sitting Wrecks Your Body How Stuff Works
What Would It Take to Stop AIDS by 2030? The Atlantic
Omega-3 Fatty Acids May Reduce Risk of Lou Gehrig’s Disease Harvard School of Public Health
1)I found Frank @ around 4:36 and 5:02
2)And i believe Kdawg did a zoom in on Heather somewhere….
3) and CJ Cummings towards the ends
https://www.youtube.com/watch?v=4x9Kel_qsvk
7am (in the Hamptons). Power clean and jerk (kilo bar): 134, 184, 204, 224, 234, 244PR. Jerks felt unsteady in my midline today. Tired from yesterday's snatches and squats. 244 is a 2# PR for a power clean. Think I could have done a bit more. Metcon w/ 1:1 work to rest: 3:11, 3:07, 3:07. Finished each row just at the 1min mark. Stepped up for the box jumps. Overhead squats all unbroken, barely. Wrists were not happy at the end.
Good luck today Strength Cyclers– crush it!
Good luck to everyone in the total today! I'm sorry I can't be on the platform with you all!
Good luck totalers!! May PRs be ever in your favor!!
10am with the Foxes… first time deadlifting in ages, first time doing a WOD in… 2 months? I fret about heavy deadlifts so stopped at 275 today. I suspect I can go heavier than this but I'm afraid of hurting my back, so, 275 it is. Didn't have to use a switch grip, which I choose to feel good about.
WOD was… interesting. Partnered with Sean, who I've seen around for a long time but we never actually introduced ourselves until today. My right shoulder has been painful lately so subbed front squats at 115, then 95, 95. Went pretty hard on the first round (1:40ish pace on the row) and was rewarded with a massive sinus / stress headache after finishing. I'm glad I didn't break up the squats, I actually heard that advice in my head after the fifth one: "keep going, it's going to hurt anyway." So but then the headache / neck tightness / whatever set in and I did the last two rounds at a more reserved pace. Still felt uncomfortable and a little nauseated for a while after, but I think that's just residual illness.
Thanks Jess for suggesting subs and checking in on me after I started to melt down! && good luck totalers!
Good luck totalers!
Deadlift: 340 PR! Thanks Jess for helping me focus on the last attempt. WOD in 20:57. OHS @ 75. Did last two rounds unbroken. Love both movements (DL & OHS).
Noon class
Partnered with Michael A for the whole shebang.
Deadlift
405-435m-425-435
A little dissapointed but will take it. Used Serene's magic pink belt for the last two.
WOD Rx'd
21:03
Pushed hard to do the OHS unbroken since Mike was crushing it, couldn't have done it without Beyoncé. Fun day, now I'm off work and off to Cali for the week! Thanks to all of you for the taco and activity recs, mostly for the taco recs.
Have a great total, strong peeps!
11am group class today was a fun one. Jumped in a bit late after finishing up some folks in foundations… which is also super fun 😀
DL: 135×5, 165×2, 195×1, 215×1, 230×1 (5# PR!)
I haven't been deadlifting at all, so pretty great to see a humble gain here just from getting stronger in general.
WOD: I got nervous so did the first round at 65#, then realized I should step it up and did the second two rounds at 75#. It actually felt really put together, and I think I could've put more weight on the bar and stayed unbroken with it.
Run was brisk and fun, box jumps bounding and unbroken, OHS unbroken.
Cash Out: PANCAKES!
Sending good vibes to all the Total-ers! I was hoping to come by to cheer on, and be awestruck and inspired, but not able unfortunately. Look forward to hearing the results.
Not a very exciting number for most people- but I'm happy to say I PR'd my 1RM DL at 173# today. 🙂
Deadlifts: 275, 305, 325 (F), 325 (F)
305 is twenty pounds off my PR but it is a hook grip PR, so I'll take it. Incidentally, I am very enamored of the hook grip and would highly recommend it to all in place of the switch grip. I've always moved to the switch grip for my heaviest lifts and found the hook-grip a little oppressive but I've grown used to it, and now find it the most comfortable with which to set up and lift.
Partner WOD with Brian (I did 115lb FSQs): Finished in 22:xx, I think.
@Jenny M – all PRs are exciting numbers! Congrats!
1pm class with Ro and MeLo
Today I hit 390 for my deadlift. Still a bit off from my historical 1rm, but progress is progress. Things continue to move.
Partnered with Jeff for the WOD. Used 115 for the overheads (and did the runs, since I hate running), and got it done in 21:42.
Congrats to all the all the strength cyclers! Can't wait to read about you all crushing it!
Belated congrats to Mare!
Also belated congrats to Serene as well as the rest of the strong people of strength cycle!
Had a pretty good snatch form day yesterday for the 1pm class, and Fox's advice of looking/focusing your eyes at one spot the whole time seriously helped sooo much!! Had a good but tiring HBBS day ending with a 2RM!
Followed by a really amazing and fun handstands class with Ken! Got over my fear of going upside down as well as learning the 'teeter-totter' approach was the way to go for me! Hope more of these classes show up in the future since I learned soo much in 1.5hrs! Got tired towards the end though, but that was from a back to back workout. Can't wait to keep practicing these! Thanks Ken and CFSBK for offering this!!
Congrats to Jenny M as well!
Fox, I hope El Metate fish tacos are on that list 😀
8am with the Foxes.
DL: 325, 345 (PR), 365
325 and 345 felt great, so I went up another 20, which was too big of a jump. I started rounding immediately so I gave up quickly and called it a day. Still nice to PR but I think I could have hit something slightly higher.
WOD with Carlos. OHS @ 95#. I don't have a lot of confidence in the OHS so I was glad to get some practice in. 95 didn't feel too heavy – it's my balance that I have trouble with in this movement. I'd love to work on these a lot more. Finished the WOD in 20:10.
The end of an other strength cycle. Was aiming a bit to high on this one and made some bad fails. But two new PRs and a higher total, 950.
squats 350 new PR
press 175
deadlift 425 new PR.
Now late flight to Stockholm and three weeks of vacation.
Nooner w Meloturo. DL: 135×5, 225×3, 275×2, 315, 345, 365, 380F. I didn't expect to PR today but once I got close to my 1 RM (375) I decided to take a shot. But someone glued the bar to the floor when I wasnt looking. Did not budge.
The WOD was fun, although the OHS (115) were a bit of a struggle. The first set was 5, 4, then I lost it and had to do one more. The second set I found the groove and went unbroken. The 3rd set I fell on my ass on the first rep, regrouped then did 5 and 5. I think we finished in 22 something. The runs and box jumps were steady but not fast.
I got food after and came back for the total. I had only planned to stay for the squats but I was enjoying myself and found some scotch in the fridge, so I stayed for it all. Inspiring efforts all around. Well done everyone.