Saturday, 24 Oct, 2009

Posted by Mandee on October 23, 2009   |   18 Comments


Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

18 responses to “Saturday, 24 Oct, 2009”

  1. Tricer says:

    I always knew Zak could fly. Superman!

  2. Aaron says:

    225-275(prev pr)-285(pr)-295(x)-295(pr)-205-185

  3. Mandy says:


  4. Zak says:

    Did a 3×5 to work on form and not damage my back anymore.
    Then 2 rounds of:
    10x hip extensions
    10x back extensions

  5. klowe says:


    -felt like I had more in the tank but voice of reason (Josh) said walk away with PR and be happy…next time.

    lots of PR’s today! Daniel in particular seemed “jacked” and set PR’s and appeared to definitely had more in the tank!

    Great atmosphere in there today. Love days like this!

    Last…another plug for how great the new CFHSV slogan is. “stonger then yesterday”…Damn right! Love it. Now go make a shirt!!!

  6. Katherine Berger says:


    Every time the bar would start to move at 245, I would feel my lower back completely give way and round. On the plus side, 235 felt pretty easy.

    Yoga class was just the ticket after this workout…thanks to all who came for making it a good one!

  7. Robert Montgomery says:

    Barbell Step Ups: 12,12,12,12 (6 per leg) 18″ Box

    AMRAP in 12 Mins:
    4 Clapping PullUps
    6 Clapping Pushups
    8 Standing Broad Jumps (min. 6ft per jump)

    Completed 10 full rounds and was 1 jump short of completing 11th round. Clapping pullups were interesting.

    I’m doing the 9.3 mile Xterra trail run tomorrow morning at Monte Sano. I’ve done no specific training for it so I will be interested to see how I do.

  8. tracey says:

    Worked on POSE running for 30 min. (50yd-100yd) intervals.

    2 hours later WOD: 135-145-160-170-180(pr)
    Thanks Josh for making me use proper technique, it makes life so much easier.
    To the new member Devanne(?), you rocked it today! You make it look effortless…You will clearly get to 200# next time. AWESOME!

    Stronger than yesterday is PERFECT….classy too! NO to the snatch/gross slogans that other affiliates use. 🙂

  9. Daniel says:

    Thanks, Kevin. I did feel strong on the DL today. To that I credit our trainers and the main site programming and the Oktoberfest games. Lots of cleans, thrusters, and training on proper form have definitely strengthened my back. Also I’ve been pretty good on my diet now for about 2 months.

    Warmup 225×3 DL

    315, 405, 415, 425, 430 PR

    Called it a day after 5 lifts and the PR.

  10. joe c says:

    225-275-295-310pr320PR. felt good today this week has been 6months since i joined cross fit. thanks russell and all the trainers you guys do a great job and thanks to everyone there for always keeping me going.

  11. Jake Naumcheff says:

    Felt a little light, probably should have gone 30# heavier. Congrats Joe on the PR and the 6 month streak, keep it up!!

  12. dunnbball says:

    Warm up w/3DL@95#

    Now off to play some beach volleyball!

  13. Katherine Berger says:

    Way to go Katy!!! two PRs and in Hawaii, no less! Awesome!

  14. Robert S. says:

    275-295-310-320x-320x-205 (5 reps)

    This makes twice that I haven’t been able to even get my previous pr on DL. Very frustrating… Thanks to Jake, Joe, Aaron, and Katherine for helping me try to fix my form. I’m pretty sure that having Russell and Josh watching my form the last time we did this had a big part to play in that pr.

  15. Katie says:

    175-185-195X-195X-180X-175 suckfest!

  16. Clint says:

    Little late on this one I did a 5×5@315.

  17. Russ says:

    Did not get last rep of 365 (probably should have rested longer).