Coach’s Notes: You have exactly 15 minutes at each lift. Warmup with appropriate weight and take no more than 3 cracks at establishing your 1 rep max. Also, the video of Castro on his final Deadlift…. For ADVANCED SERIOUS Athletes only. It comes with more risk than reward.

Hi Friends, starting this week we are going to begin Tasty Tuesdays!!! After the 5:30pm WOD (6:30 – 7pm), we will be going to dinner at different restaurants close to the box. If you do not WOD on a Tuesday evening, you are still welcome to join us. I will post on the blog either Monday or Tuesday each week which restaurant we are going to. For this Tuesday, we are meeting at the Texas Roadhouse in Chantilly.

I felt bad when you were shaking your finger at me and your other hand on your hip while you were lecturing me. Made me feel like I was a 5 year old kid…who’s kidding who, I do act like a 5 year old kid…

BS: 255 (1st time so I guess PR…) tried 275 but failed before dropping back
SP: 135 (9# PR)
DL: 335 (30# PR)…felt a little pop down low in my back though, going to feel that in the morning.
Total: 725 (1st time so this sets the precedent for future PR attempts)

All better than last time!
BS – 140 (135 last time)
PP – 77.2 (76 last time) – failed at 80
DL – 175 (165 last time) failed at 185
Total – 392.2 (crossing 400 next time!)

DL – 315 (10# pr)
BS – 215 (tied pr – this was what I think my chance for greatest improvement, not sure I wanted it enough today, weak form with rounding back, focus on keeping shoulder blades tight – could be that I lifted with midgets and had to bend way down to even get bar off rack, just saying)
SP – 115 (tied pr)

Total – 645 (20# pr)
Best partners ever : Little Joe and Miss Megan

BS-145 (first time doing back squats, need to be more confident on standing up the squat)
SP-80 (5# PR, need to work on the strength of the left arm)
DL-185 (40# PR)

SP: 80 (pr)
BS: 135 (pr)
DL: 205 (pr)
Total: 420 (Super fun lifting with Min and Kathleen)
Alison: “How was that Kathleen?”
Kathleen: “Pretty F-ing heavy!”

WOD: 255 / 115 / 405PR = 775 CrossFit Total
-40# pr on the deadlift
-85# pr since last total
-Still disappointed with back squat… if i could work up to it longer i think my 1 rep would be greater
-Press…I’m working on it.
-Sorry I wrote the wrong total on the board (can’t do math after a wod)

Back squat = 185.2 (PR by 0.2lbs!!!)…..185 was fairly comfortable but failed on 195, 190 next time
Shoulder press = 90 (PR by 5lbs)
Deadlift = 243 (PR by 20lbs)

Total = 518.2lbs (previous CFT was 493lbs)

Great energy tonight with Marla, Darby and Cindy cheering my ass on, thanks ladies :)

BS: 205 (same as last time)
SP: 125 (same as last time)
DL: 255 (5# more than last time)
Total = 585 + pulled back…you think I would learn not to lift the day after a race.

BS 133
Press 63
DL 193
TOTAL: 389.
Hope to get into the 400′s next time.
It was also awesome lifting with Ali, Cindy and Darby. Thank you all for the encouragement.

Hi Friends, starting this week we are going to begin Tasty Tuesdays!!! After the 5:30pm WOD (6:30 – 7pm), we will be going to dinner at different restaurants close to the box. If you do not WOD on a Tuesday evening, you are still welcome to join us. I will post on the blog either Monday or Tuesday each week which restaurant we are going to. For this Tuesday, we are meeting at the Texas Roadhouse in Chantilly.

http://www.texasroadhouse.com/restaurant-locations/virginia/chantilly

I hope to see you there!!!

Finally….something I can RX!

6am open. Will shoot for later

Bali, Indonesia WOD

40 squats

20 push ups

1 beer

5 rounds (not for time…it’s vaca!)

6am open, will try this evening

B.Squat 153, S. Press 73, DL 163 =389

BS: 205 (10# PR)

SP: 115 (-10#)

DL: 350 (tied PR)

Total: 670# (30# PR)

Thanks for letting me change the music Cindy! Good working with ya Holley!

Was amazing to watch that DL Darby!

Yay back squat! I know you wanted that.

KaaaaaaaaaaaaaaaPowww!!!!!!!!!

It is always a pleasure to watch you PR or tie amazing PR’s…

Fantastic Darby……..can you come do my DL for me tonight please :)

BS: 256 (10# PR)

SP: 125 (10# PR)

DL: 335 (tied PR)

Total: 716 (20# PR)

Note: Tried 265 for BS but failed.

Good lifting with my boy Danny!

Awesome Thi! Even though I messed you guys all up. Sorry!

Katelyn – you didnt mess us up.

Thi – fantastic job today … thanks for the pointers.

I felt bad when you were shaking your finger at me and your other hand on your hip while you were lecturing me. Made me feel like I was a 5 year old kid…who’s kidding who, I do act like a 5 year old kid…

Holy crap, Thi! Nice!!!

Impressive …….

BS: 365 (30# PR)

SP: 145 (tied PR)

DL: 405 (tied PR)

Total: 915 (40# PR)

Excellent job matty v!!!

Wow!

135 BS (pr I think)

70 strict press

195 Dead lift (pr I think)

Total = 400

Great seeing Kate PR!

Thanks for great coaching Cindy.

You did AWESOME today!! 2 PR’s!!!

Way to lift HEAVY…….

BS: 205

SP: 115

DL: 265

Total: 585 (-20#)

BS: 345

SP: 133.8

DL: 385

Total: 863.8

BS : 185 (i think)

SP : 106

DL : 245

total : 536

BS: 205 (tied PR)

SP: 80 (-20# yeah that bad)

DL: 305 (2# PR)

Total: 590# (12# pr)

Always a pleasure working with the DL queen :) – Thanks girl!

BS: 260

SP: 145

DL: 305

———–

CFT: 710

BS: 255 (1st time so I guess PR…) tried 275 but failed before dropping back

SP: 135 (9# PR)

DL: 335 (30# PR)…felt a little pop down low in my back though, going to feel that in the morning.

Total: 725 (1st time so this sets the precedent for future PR attempts)

Good working with Kevin this morning.

My 10:30 spot is open

BS: 135 (PR, I think)

Press: 80

DL: 205 (PR, heaviest was 190.2)

Total = 420

HUGE !! Happy for ya Kate :)

Bam…..

BS: 265

SP: 135

DL: 325

Total: 720

Your total is

725not 720…BS: 275

SP: 155

DL: 325

Total: 755 PR

DL 305 (50# PR)

BS 195

SP 120 (14# PR)

CrossFit Total 620 (142# PR)

Thanks for the support Jeff L!

142#!!!!!

Holy crap…nice lifting Rich!

Thanks! I’m pretty pumped!

Correction – 60# PR on DL

Holy crap is right! Must have been the music!

156 BS, 65 SP, 186 DL = 407 Thanks Carol!

BS – 275

SP – 165

DL – 365

Total: 805

Glad I broke the 800 mark today. PR’ed in every lift, but had my sights set on higher weight. Next time…

Sweet!

BS 140 pr

SP 70

DL 205pr

Total 415

Finally in the 4′s…….

BS 265

SP 135

DL 335

Total 735

Happy with lifts today…Super round back on heavy deads, need some work.

Thanks for the help Tony.

BS: 285

SP: 125

DL: 325

Total: 735

Great working with Steve.

BS 365

SP 155

DL 385 pr

Total: 905

BS: 395 (40# PR)

SP: 155

DL: 405 (20# PR)

Total: 955

All better than last time!

BS – 140 (135 last time)

PP – 77.2 (76 last time) – failed at 80

DL – 175 (165 last time) failed at 185

Total – 392.2 (crossing 400 next time!)

Amazing PR by Rich today!!!

Great DL Cheryl!!!

Nice job yourself!

bs- 385 terrible day squatting

sp- 185

dl- 465 may have had some juice left but was happy with this pr

cf total- 1035

Thats awesome Andy… way to break that 1000 mark

Good job dude!

BS- 135 (oops… When I looked at my notes at home my PR is 150. Wish I had known that.)

SP- 76 (PR)

DL- 195 (PR)

406 Total

Today – 195 Dead, 145 back squat, 80 strict press = 420. Need to work on a higher backsquat

My last crossfit total – 193 Dead, 145 back squat, 68 strict press = 406 (not 306)

DL – 315 (10# pr)

BS – 215 (tied pr – this was what I think my chance for greatest improvement, not sure I wanted it enough today, weak form with rounding back, focus on keeping shoulder blades tight – could be that I lifted with midgets and had to bend way down to even get bar off rack, just saying)

SP – 115 (tied pr)

Total – 645 (20# pr)

Best partners ever : Little Joe and Miss Megan

SP: 115 (+22#)

BS: 215 (+12#)

DL: 255 (+12#)

Total: 585 (+46#)

BS-170#

SP-90#

DL-215# (failed at 235)

Total-475

BS- 405

Press-175

Dead lift- 455

Total of 1035

BS-145 (first time doing back squats, need to be more confident on standing up the squat)

SP-80 (5# PR, need to work on the strength of the left arm)

DL-185 (40# PR)

Total 410#

SP: 80 (pr)

BS: 135 (pr)

DL: 205 (pr)

Total: 420 (Super fun lifting with Min and Kathleen)

Alison: “How was that Kathleen?”

Kathleen: “Pretty F-ing heavy!”

You and Kathleen rocked it!!! You guys are awesome!! Loved woding with you guys!

395/165/435. Total: 995 (faaaaaaawk!)

5 pounds….really?

WOD: 255 / 115 / 405PR = 775 CrossFit Total

-40# pr on the deadlift

-85# pr since last total

-Still disappointed with back squat… if i could work up to it longer i think my 1 rep would be greater

-Press…I’m working on it.

-Sorry I wrote the wrong total on the board (can’t do math after a wod)

Way to go on that Deadlift!

BS: 255 (PR)

SP: 170 (PR)

DL: 405 (PR)

Total: 830

355 bs

175 sp

455 dl

total: 985 (I think these are all PRs)

Back squat = 185.2 (PR by 0.2lbs!!!)…..185 was fairly comfortable but failed on 195, 190 next time

Shoulder press = 90 (PR by 5lbs)

Deadlift = 243 (PR by 20lbs)

Total = 518.2lbs (previous CFT was 493lbs)

Great energy tonight with Marla, Darby and Cindy cheering my ass on, thanks ladies :)

leaving my stats here as cant record new post

BS-163

SP-70.2

DL-245.2

Total-478.4..I think a 3.4# PR…I will take it

163 BS, 83 SP, 240 DL = 486

BS-305 (PR)

SP-140 (PR)

DL- 345

Total- 790

BS: 295 – ran out of time

SP: 155 – bad shoulder

DL: 385 (pr)

Total: 835

BS-255 (pr by 30)

SP-135

DL-265 (pr by 20)

Total-655

Thanks Jason!

Back Squat: 195 (PR)

Shoulder Press: 135 (PR)

Dead Lift: 285 (PR)

Total: 615 (PR)

2 mile in 14 min

1 mile cool down

Plank hold

BS: 315 (10 lb pr and 185% bodyweight)

SP: 155 (91% bodyweight)

DL: 425 (10 lb pr and 250% bodyweight)

Total = 895

BS: 133

SP: 63

DL: 213

Total= 389

BS: 195 (PR + 10#)

SP: 110

DL: 285 (PR + 10#)

Total = 590 (PR + 25)

BS: 175

SP: 110

DL: 245

Total: 530

BS: 205 (same as last time)

SP: 125 (same as last time)

DL: 255 (5# more than last time)

Total = 585 + pulled back…you think I would learn not to lift the day after a race.

BS 133

Press 63

DL 193

TOTAL: 389.

Hope to get into the 400′s next time.

It was also awesome lifting with Ali, Cindy and Darby. Thank you all for the encouragement.

BS 205 (matched previous PR)

Press 125 (PR)

DL 345 (PR)

Total: 675

BS: 255 (PR by #50)

Press: 135 (PR)

DL: 285 (PR by #40)

Total: 675

BS:185, SP:75, DL:115 awful dL..

BS — 255

SP — 115

DL — 315

BS 233, SP 98, DL 248

BS) 255#

DL) 375#

SP) 175#

BS) 225

DL) 375

SP) 175