Karen Costello Queen of the Strong!
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185, 205, 235, 255, 275f
165, 185, 205, 235, 255
225, 245, 265, 285, 305×1
Nice work this morning Bob!
185, 205, 235, 255, 275.
255, 285, 305, 325×2, 325×1
Just tired. I DLed this weight six weeks ago, but not today. Perhaps Fran wore me out? Taking the weekend off. See everyone Monday.
255, 285, 305, 325, 325
I hear you Stamp. We went a little lighter today, but I think the form was overall better. I guess its ok if you don’t PR every day. :)
Coach K – Thanks for the extra instruction.
145, 195, 235, 265, 285(f)
225, 235, 255, 275, 295
Nice numbers Timbo!
83 warmup x5. 103, 123, 133, 143, 163
I think I *could* have gone heavier? I feel like with these I’m supposed to test those limits and fail at least once? Oh well, it was a good lifting day regardless. :)
It is always nice to end on a fail, but those are solid numbers seeing that you did Fran less than 12 hours before. Time for your apple pie, donut, mtn dew power breakfast…help those muscles recover :)
103, 153, 203, 233, 253
good job vic. you will be over 3 bills in no time with your strength. focus on technique for now.
135*5, 185*3, 205*3, 225*3, 235*3, 255*3, 265*3, 275*1
Exactly the same 3-rep max as on 8 October (http://hammerdowncrossfit.com/2010/10/07/friday-101008/)
I need to spend more time with a heavy bar in my hand.
Or maybe not doing a modified, leg-centric dean 10 hours before this workout would help. I don’t know how you are standing!!!
That might help too.
BTW – I’ve got a few others intersted in the Goblin Gallop.
Yay! goblin Gallop! Sign up for the race Sunday–5k. Should be super fun!!!
wow dave, thats awesome
185, 196, 206 (PR), 214.8 (PR), 221.4 (f-1)…do I think I could have done the last weight maybe but as I explained to my young deadlift cohort, Ali, when you get to be my age and something hurts, doesnt feel right, you try to listen..hip/back said to stop while I was ahead.
Good thinking–don’t get hurt on us! And look at those 2 PRs–awesome!
185, 196, 206, 214.8, 221.4 (PR)
Did not have a previous 3 rep max coming into this WOD. My 1 rep max is 225lbs so I was happy doing 3 at 221.4. Good working with you this morning Cindy, I appreciate all your feedback :)
you are always amazing to work with..will be in your rah rah section next weekend
Damn girl! That’s amazing, great PR!
Congrats Alison! Way to hit an amazing PR. Always watching your progress :)
You’re my hero Wee!
Like that, YES! Hopefully Lil’ B will let you be my hero too!
Wow, Ali, that’s fantastic!!!
Good work today.. both of you were puttin up some weight.
Ali’s new name may need to be “Làidir Ali”
http://www.zappos.com has the F-Lite 195s in stock in all sizes…black and red.
Mod WOD – getting creative with these mods
5×5 Weighted GHD Back Extensions
25, 35, 45, 55, 65
5×5 Weighted GHD Situps
10, 15, 25, 35, 55
Also did a few glute hamstring raises on the GHD – couldn’t do these a few weeks ago, so pretty cool to see the hammies are getting stronger with all these mods.
You’re a stud Sal!
a 55# GHD situp? Baller!
225, 275, 315, 365, 403.8
We’re calling this a PR since I’ve never done 3 rep WOD before.
destroyer! well done B!
Nice… I can’t even *build* a bar that heavy.
it’s a WOD to build the bar
205 (pr), 216 (pr), 225 (pr), 236 f, 236 f
My one rep max was 205, now three rep is 225!
Strung together two muscle-ups before WOD
Nice job Rich, good working with you today!
Thanks for the support B! It’s motivating to watch you DL baby elephants!
go Rich! Glad you’re back and hope you’re feeling well.
Whoa… that’s a pretty big increase in work!
nice Richard. nice.
185, 205, 225, 245, 265×2 (PR)
Last time 246×2
WOD: 185, 215, 265, 276, 285
1 Rep max is 345 I think I could have done it not sure why I didn’t.
165, 195, 225, 245, 275
Swim CF WOD today:
AMRAP in 20 mins of:
100m kick (no fins)
Completed 3 rounds, plus 100m swim and 100m kick
Cool down: 200m IM, 100m free
Nice swimmin KP! :)
134, 143, 165, 173, 177.4(1)
Fran for me today
Thanks for stickin around to push me 6 am’ers
And the crowd chants DREEEWWWW!!!!
Well done dude
That’s great. I wish I could have stayed to watch.
thats a beat down. nice drew.
The Big Ladrewsky clocks a sub-4 Fran! Butterfly kip is money.
Drew – that was motivating to watch!
115, 135, 145, 153.8, 158.2
225, 235, 255, 275 (x1) , 265 (x1)
Last 3 rep max was 195!
Last 1 rep max was 245!
I think I may be getting past this deadlift issue!
Wow! Nice progress
yeah Kevin! All that hamstring stretching paying off a little too!
196×3 for final set. Nasty case of food poisoning hit me at 3am. Running on banana, lara bar and some heavy deadlifts. YUCK!
Previous x3 was 183
Previous 3x max 205; 1x max 226. Big thanks for the push from Coach K… didn’t think I was gonna make it on that last rep.
185#x3, 205#x3, 250#x3, 280#x3, 305#x3(PR)
Good on ya Lou!
195, 205, 225 (PR), 235 (PR), 255 (f2)
Mighty Mouse Dina in da house……love it!!!!
235,255,275,305,316(pr) I got all the reps in and increased max by about 10lbs since last time.
have a great weekend everyone.
275#(3), 295#(3), 315#(3), 335#(3), 370#(1) PR. Did not even try for second or third rep. Going away on vacation to MB South Carolina. Going to do MOD workout for the rest of the week and next week. May try to do again next Sat when I get back. May try and stop by the Box on my way back from MB South Carolina next Friday. I don’t know if I will have enought time or the energy.
103, 123, 133, 143, 153 – got all three for each.
135, 185, 205, 215, 225# (PR)
30 minute easy run afterwards.
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