Deadlift
1-1-1-1-1-1-1
Watch here: Great first muscle-up Video
BBQ this Saturday at Scera park in Orem. Steve reserved a small blue pavilion at 4pm. Bring your own meat and potluck. There is a playground for the kids there. If you are on duty or tied up doing Saturday stuff...come late! Sounds like Steve has a game of Ultimate Frisbee planned too. We want to see everyone there....especially all our new clients so we can all meet you!
Steve leaves for bootcamp the end of this month so come say good bye. We will miss you Steve!
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Did the WOD today and I was bummed. I got up to 315 and failed all my other heavier lifts. It was kind of a bad day. I need to work on deadlift more often. I still love doing them though.
Deadlifts are my favorite lifts. I am excited for this one. Woo hoo! My goal is 200#. Last time I could only get half way up. Woop! Woop!
Jennifer & Kate,
How are those arms feeling today? probably a bit like having tyranasaurus rex arms? Dave will be in tomorrow at 0600 to help you work through the pain/joy. Enjoy the rest of your rest day and remember to hydrate with water not soda!!!
Last nights wod was awesome. I learned that Mandy is married to Will and has four kids...i'm a little slow...
I loved how fatigued I was after the workout. Looking forward to the bbq hope I can make it!
I LOVE CROSSFIT!!!!!!
Sarah
So glad you're all nice and sore! :) Jason will actually be there at the 0600 class. Dave will be there for all the other am classes. Tomorrow is a good wod too....hope you can all make it!
P.S. Great pic of Phill today!
I did the WOD that I was so excited about. Looke back at book my last pr was 190# I thought it was 195#. My goal was 200#. But I ended up doing 215#. 25# difference. Woo hoo!!!! It was a good turn out tonight again. And Welcome back Kevin. I am going to try to come in tomorrow night. If not planning on meeting Dez there Saturday morning. What a great night!!
Oh yeah........
Hi! I am a pepsiholic. I have now been Pepsi free 14 days today. I was told the first two weeks are the hardest. And I am at my first day mark.
Sarah I am glad you were able to learn something about Will and I. Now you know something else hee hee.
Mandy you are one BA woman! Nice job! Sounds like a good class tonight. Glad Kevin is back!
by the way. We had some awesome weights put up this morning. Phill had a 330 and Sergio had 310. Great job guys.
Mandy, great job on your first 14 days of no pepsi. The first month was hard for me but now I am 23 months caffein/soda free. Eric, my arms are kind of sore but my abs are killing me. Anyone elses abs hurting from Wed. WOD? I look forward to more pain tomorrow! Jennifer
PS How do I sign up for a profile so I don't have to keep posting under anonymous?
And I know Blake and Kevin had awesome PR's to!! Guys where are you??? Post or I might have to brag for you guys.
Jennifer, you should be able to select where it says comment as: Then click on Name and type it in.
Jennifer- click the arrow where it says "comment as" scroll down to where it says name/url, click on that then it will let you add your name. Don't worry about the URL box that pops up too. :)
It's easy. More abs tomorrow for ya'll!
Mandy- Awesome job on your Deadlift PR! I'm really proud of you. Wish I wasn't at work so I could have seen it.
Need to do more heavy days but that's the downside of getting most of the crew CFing. Hard to do heavy days for 6-8 guys with one bar and so many strength levels. Ended up programming a WOD the guys called the "Sadistic 6's". Went with the 6 theme since we are Company 6. (Best company in THE City by the way) What can I say I guess Firefighters aren't much on imagination.
6 rounds
400m run
6 tire flips 310# tire
6 box jumps
6 KB swings 53#
6 med ball cleans with 35# plate
6 push ups
6 pull ups
Guys scaled wherever necessary, mostly on med ball cleans, KB swings and pull ups. We were gonna do 600m runs but decided on 400m just for intensities sake. Pretty cool to see how quickly their fitness is improving particularly the guy who has been at it for a few months.
Anyways, time of 27:11. WOD didn't look to bad on paper with only 6 reps of each exercise but by round 4 it was feeling pretty painful. That's the case for me anytime you throw runs in. The guys were all pretty happy with their performance so I guess that means mission accomplished.
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