WOD:
A: Back Squat: 7 – 5 – 2/3 – 1/2 – 4/5 Â E2:30MOM
B. 7 rounds for time of:
200m run
7 power clean 125/85 Â RX+ 155/105 Â (55 and over 105/70)
7 box jumps or step ups 24″/20″
C. Core Development: 2 rounds not for time of:
25 sit-ups (athlete’s choice)
30 seconds opposing leg lift off plank hold (right arm/left leg)
30 seconds opposing leg lift off plank hold (left arm/right leg)
25 hip extensions
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Can’t say enough good things about Steve. Most relevant….he is strong because he has been in this weightlifting game for a long time. Keep paying those bills Steve!
the man right there simply put
STEVE! Awesome athlete, and truly one of the nicest guys I know. Keep up the good work! 🙂
Steve with the big EXPLOSION!
My man Steve! Top Dog! One of a kind person and athlete. He gives you his best in and out of the gym.
Steve is a great guy and a great athlete….plus what a picture!
Go Steve! That is impressive! You are as nice as you are strong!
Steve getting air on a heavy snatch! Not only does he lift heavy, but he puts out fires and rescues kittens stuck in trees in his other job as a fireman.
Can’t say enough good things about Steve! Always a pleasure lifting with him.
Man! This picture gets me all fired up!!! Captain Steve ascending into snatch Heaven! What a crazy nice, humble guy. Just does his beast thing day in and day out.
Steve is awesome. He is super strong and super nice. You are an inspiration to us all. Keep it up TREE TRUNK.
That is a cool shot of an even cooler dude!
They call me the fireman, that’s my name….
Steve always bringing it and such a great great person.
Awesome picture Steve! Super strong and nice guy right there.
Impressive!!!
This one is a Hall of Famer! Awesome pic of an awesome dude! Nice ups Steve!
Get it STEVE!!! Great picture of a great guy and athlete 🙂
Strong work Steve!
I am so humbled by all of the kind words. The LORD has blessed me with a good-hearted, God-fearing wife and two wonderful children. I have also been blessed with the most wonderful friends at CFHSV who are the salt of the earth. You guys and gals encourage, push, motivate, and lift me up each and every day. I am truly blessed.
Looks like you are about to do 135# barbell back flip. Shoot you so strong I bet you could DL the tailboard of a firetruck:)
205-220-240(2)-260(2)-225(5)
Rx 13:32
*13:12
Captain Steveb is the man!
Steve! One awesome dude. Great friend and super strong! Keep up the great work.
All I can say is POWER!!!!!! Oh yea and he is a pretty good American as well 🙂
A. 315-345(1)-345(3)-365(1)-315
B. 14:10 RX+
Hamstring was a little tight today during squats…
My hamstrings also get a little tight when I squat 365 pounds.
😀
This is crazy, but I had forgot just how hard CrossFit is for basically a new person coming back. Humbled
Back Squat = 7@135 – 5@185 – 3@225 – 2@275 – 5@225
WOD = 14:59 RXd Met my goal of never stopping/non-stop movement and cleans unbroken TnG
Core Development Complete with ab-mat sit-ups butterfly military style also added in 200m waiter/OH walks w 2x25lbs DBs for shoulder stabilization development in OH position.
Get some CFHSV. I am sure if I was in the CFHSV facility I could have lifted more and been about 2min faster 🙂
Great work Coach DB! Glad to see you are back at it.
Great job Dennis glad to see you are back at it.
Good to see you’re back at it Coach DB! Keep up the hard work.
Heck yea Dennis!!! Getting back on it! Stay healthy, stay strong, stay fast! Miss ya much! RLTW
Really glad to see you back at it! We all know you are the man… Keep up the good fight!.
A) 165(7)-185(5)-205(3)-215(2)-185(5)
B) 15:24 Rx+
C) Ouch!
Hey! We were lifting almost the same weight while we stared into each other’s eyes LOL
7@305 5@325 3@355 2@395 305@5
18:37 Row’d 155#
Great job coaching today Mandee!
Steve always bringing the power!
Proud to call Steve my friend. He’s always encouraging and awesome to watch. Get you some!
1015 Open Gym: Yesterday’s WOD:
A. Snatch Complex 1 rep each round at 105#
Pull-up complex: 1 chin over bar to 1 CTB to 1 bar MU linked
B. 8 + 1 RX with ring muscle ups
1130am Class: Today’s WOD:
Back Squat: 7@195 – 5@215 – 2@230 – 1@250 – 4@215
WOD: 11:58 RX+
AM Open Gym – Yesterday’s WOD :
A1. Snatch Complex – 2 reps each round @115
A2. Pull Up Complex – 3 reps each round – 1 strict, 1 C2B, 1 Bar MU
B. 8 + 24 rx w/ Ring MUs
11:30 Class – Today’s WOD :
A. 285(7) – 325(5) – 345(2) – 360(1) – 285(4)
B. 10:51 rx + w/ box jumps
Great job Nate!! On the strength portion and on the WOD!
AM: Yesterday’s Wod
A. 2 reps at 115
B. 4 unbroken complexes – PU/C2B/BMU
C. 8+24 RX w/ Ring MU
PM: Today’s Wod
A. 245(7) 275(5) 295(2) 310(X) 275(5)
B. 14:15 RX+
Open gym: did some clean and push press work, barbell rows.
Today’s metcon: 14:54 RX+
10:30 open gym:
Clean + PushPress/Clean + PushJerk/5×5 BB row
Rest 15 min
11:30 class:
A: 235(7)-265(5)-295(2)-310(1)-235(4)
– did heavy back sqts yesterday too
B: 11:27, RX+
C: core development completed
And BIG Steve!!! This is one ridiculously strong dude!
Glad to hear you are back at it coach DB!
Open Gym:
A:310(7), 350(5), 370(1…heavy!!), 375(1….ego!), 350(2…mentally whipped). Punishment for not staying mentally tuff….315X3, 225X5(3 second pause in the bottom), 135×5(5 second pause in the bottom). Losing some body fat has been a blessing but it is very tuff on the mind. I’m used to lifting a certain amount and now i’m just a tad weak in comparison to my old numbers. from reading and talking to others, this is not uncommon. It’s a new normal!
B. 14:04 RX(125#, all step-ups)
A nice byproduct of losing some body fat is that I am occasionally finishing WODS under the time cap. also, today I went unbroken on a few rounds with the power cleans. I only walked the 20 or so meters before picking up my barbell.
CrossFit is an interesting journey.
A) 345(7) 365(5) 385(3) 405(2) 365(5)
B) 11:07 RX+
C) Complete
Yesterday’s wod at home gym:
A. 115/ 1 strict, 1ctb, 1 bar mu
B. 8+2 RX with bar mu
A: 95(7)-105(5)-115(4)-125(2)-105(5)
B: 19:10 rx+
C: done
STEVE!!!! Look at you throwing that weight around like nothing!!!! Awesome power and always love working out with you!!!
A. 315(7)-345(5)-385(2)-405(1)-Ha! didn’t do last set
B. 18:17 Rx+ @ 155/box jumps
A.140(7)-160(5)-170(3)-180(2)-160(5)
B. 6+200 meter RX+
I ran! 🙂
Way to go!!! 🙂
A. 235(7) – 265(5) – 280(3) – 295(2) – 265(5)
B. 12:20 Rx+
Strict press 85(7)-105(5)-125(3)-135(1)-105(5)
16:48 row, 85# DL, 12″ step ups
A. 7@255-5@285-3@315-2@335-5@285
B. 15:37@155
Looking strong Steve
7@315 5@375 3@405 2@445 4@385
12:12 rx+
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