Thursday, May 14, 2009

Friday May 14 09

Morning:

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

Evening RBA

10 comments:

  1. like a 1RM idea? .....

    good chance tonight is 'return of the mac' haha .... but I can not run ....

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  2. It is Mac. It is the CrossFit Football Total. So 3 reps to hit your best.

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  3. Austin - 150-155-160f /(no squats)/145-155f-150pr/235-255-270pr =575
    Marion - 90-95-100f / 125-135-145f/(no bench)/185-190-200f = 420
    Shawn - 185pr-195f-195f/ 205-225-240pr/185-200f-195pr/295/315pr =935
    Silas - 195-200-205/205-225f/165-175-185?pr/265-275-285f=870

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  4. Austin also managed a double body weight deadlift. 285#!! It wasn't pretty.. but it went up!

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  5. Congrats Austin...Well Done!

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  6. Jenny: We reviewed the 9 movements. Then did 15 12 9 Dead Lift and KB swings
    D/L 105, 15 12 KG @16KG last round @12KG
    4:58 Awesome effort Jenny.

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  7. nice like a total ..... i need this

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  8. Evening WOD
    2 Rounds of
    50 D/B Thrusters
    400M
    40 KB Swings
    200m
    30 Wall Ball
    100M
    20D/U's
    50 M

    Dawn 10#,16KG,6# 25:47
    Amanda 20#,16KG 14WB 41 min
    Jay 10#,12KG,10# 35:15

    Mac

    Power clean 205,225,245F
    Back Squat 295,315,351.5F
    Bench 235,245,265
    Dead 405,425F,425F
    1210

    Connor 165 185PR 205F
    205 230 250
    185 200PR 205F
    315 325 340PR
    975

    Good work everyone. Tracey and I are off this weekend to train with Mark Rippetoe at Conker Fitness in Oakville. See you all on Tuesday..

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