Dead-lift 1RM
Find your 1 rep max dead-lift. If you are taking my strength class that starts next Monday, I would encourage you to do this workout.
Post weight to comments/LogWod.
One bad ass &@$#*! (Respectfully speaking, of course)
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We still have golf spots available. Talk to Amanda or myself if you are interested.
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I also have some slots open for the upcoming strength class that starts on Monday. If you are interested, and I know you are, come talk to me. This class is well worth the price of admission. You will learn so much.
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Who wants a gym throwdown in September? Post your thoughts to comments.
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6:35 on the mini-metcon.
I would definitely be in for doing another throwdown, with one suggestion - if there's going to be an open division and a novice division, let's have the novice do scaled versions of the open instead of doing 2 different wods. After all it's all about work capacity and pushing yourself and own limits and capabilities, and in a regular class setting we don't do 2 different wods, we just scale as necessary. That's also how it would work at Sectionals. Just throwing it out there.
And this was done with good form and under control (no pain afterwards) thanks to Ricky's coaching in the Strength classes. I know I've said it before, but if anyone is on the fence about whether or not to do the strength class, you will NOT be dissapointed! Not only am I getting stronger, my body isn't getting hurt from bad form. Add some good paleo eating in with that and you can't lose.
6:42 on the metcon afterwards. I liked the quick explanation/3..2..1..Go!
Thanks for hitting DLs with me Hilg!
Oh yeah, and as for a Throwdown in September?...Bring it!
My bad bro!
Thanks Ricky for telling us to come in because when I first glanced at it I almost went back to bed. Good thing I read the whole post.
I would do the next throwdown, hopefully it isn't one of the weekends I have to travel. I agree with BC on scaled instead of completely different WODs for open vs. novice.
Congrats to all those who got PR's this morning!!
I am definitely one who needs the strength class....
It was a fun class this morning! ...and it was hilarious seeing everyone's face right after the first round of the metcon, when Ricky said, "2 more rounds". Freak'n priceless!!!
Here is my personal favorite........ "Lauren Plumey and Stacey Tovar ... don't need a third - those two could keep a guy busy for years."
I couldn't agree more. Got to love those Plumey Plums! :)
http://board.crossfit.com/showthread.php?t=59790
5:59 for the metcon using 15#dbs
Great job 6am peeps
I, for one, was absolutely scandalized by Omaha's short shorts.
Tomorrow, midafternoonish (I think 3??), birthday shenanigans for the Fostersens, Josh, and me will be beginning at the Rose & Crown pub. (on 20th across from the children's museum - we'll probably be on the patio in back)
Old Market wanderings to follow at whim, perhaps ending up in Dundee or thereabouts.
I imagine we'll be out and about until the wee hours of the morning, so give one of us a call or a text to catch up with us!
Addi, the Omaha girls were so much more scandilious than the all the other girls! Really?!! They were just jelous of ya'll!!
The bad news is I didn't PR on deadlift. The worse news is I'm still way short of BC's DL.
The good news is that my pistols at the Games were not a fluke - did 10 today before class and they felt great.
The better news is that I beat BC by one second on the metcon. 6:34 w/ 30#. I thought my quads were going to explode, but it was totally worth it. (note: it was totally not worth it. My quads are currently swollen to at least double their normal size.)
suckers.
385# DL - 33# short of PR...wow. It's all in my technique.....or Crossfit Karma balancing out my 27# Back Squat PR yesterday! ;-)
Congrats, Dave, on getting on the big board with the 401# DL! As always, great working with ya!
I'm with Eric C, Greg Mo and I staring at each other with that "we're not done" look...priceless.
B
385# DL - 33# short of PR...wow. It's all in my technique.....or Crossfit Karma balancing out my 27# Back Squat PR yesterday! ;-)
Congrats, Dave, on getting on the big board with the 401# DL! As always, great working with ya!
I'm with Eric C, Greg Mo and I staring at each other with that "we're not done" look...priceless.
B
I'm definitely down for a throwdown next month. Hopefully I can make it to this one!
Dave, I too can't wait for the next strength class to start! I love them and HIGHLY recommend and encourage those who are considering them. After watching the games I realized it is all about strength and of course don't get me wrong there is some skill involved as well. But, as they say "only the strong will survive"!
WELCOME TO 5AM CLASS, JESS AND MANDY!!!!
Also, Strength Course = Win.
Great job making the board, Z.I.!