Deadlift 3-3-3-3-3  80-85% of 1RM

    • shay
    • January 6, 2010

    195 all reps 80%

    • bs
    • January 5, 2010

    I never saw such a bunch of disapointed people: You mmean I can’t add more weight?

    We got a lot of strong people here. You all made the 80% look easy

    • Rita
    • January 5, 2010

    165 all reps @ 85% 1RM

    • RobW
    • January 5, 2010

    375x3x5@80% 1RM. Nice way to recover after yesterday.

    • ThominatrixCFVB
    • January 5, 2010

    170 all reps. 80% max DL .. Yay for Shay she is one years old 🙂 woot woot!

    • yeti
    • January 5, 2010

    225, 315, 365, 385 (bad form), 315.
    Then single arm power snatch 5 reps L/R: 70, 100# db.

    • Brine
    • January 5, 2010

    3-315, 3-315, 3-315, 3-335, 3-335. I know i said i wasnt sore this morning thomi/rob, but now im really sore.

    gratz to shay on the first year of pain

    • robW
    • January 5, 2010

    Happy CF Birthday Shay!!

    • Court
    • January 5, 2010

    DL @ 195

    • Travis
    • January 5, 2010

    concentrated on form today with 3-3-3-3-3 of ~bodyweight (135lb)

    Felt good and used the CFWU to get my heart pumping.

    Awesome goals from everyone for the new year. I’ll have to put some thought into goals of my own.

    • Rita
    • January 5, 2010

    Work & Power Output Calculator for yesterdays “Kalsu WOD” – pretty darn awesome to calculate what work and power output we done yesterday:

    • Rita
    • January 5, 2010

    Performance Goals 2010:

    – Get Muscle Ups
    – L-Sit over 1 min.
    – OHS @ BW
    – SP @ 100#
    – Stabilize midline
    – Strengthen my core/midline
    – No more “Soft” in my squats
    – Change my circle of friends: Gumby, Shrimpy & Halloween Cat you guys are sooo 2009 😉

    Hey Hey Shay Congrats on your 1 year Anniversary – yay, it’s your 1st Birthday :)!!! It’s awesome when we get a chance to workout together, looking forward to the next year!

    • shay
    • January 5, 2010

    My 2010 Goals:

    *Get a muscle up
    *275# DL – I am @ 245 right now so 30# over the coarse of a year should be doable 😉
    *90# SP – to finally get past 85# would be nice
    *Stretch more & more effectively
    *Listen a little better – okay who am I kidding 😉

    Today marks ONE YEAR of CF for me – YAY!!!! It’s been a great year. Thank you Thomi & Rob – you guys are amazing trainers. I know I would have never grown as I have in the last year had it not been for your coaching. Thank you to all the CFVB family you are all awesome- I do wish that I was able to workout w/ you all more but I am an early bird 😉
    Can’t wait to see what year 2 holds 🙂

    • BS
    • January 5, 2010

    My goals:

    Make advanced in the CFT rankings
    No abmat HSPU
    Punish the burpees until they no longer matter
    get muscle ups
    get pistols
    stretch more before and after wods
    Stay on the bar

    short and sweet

    • BS
    • January 5, 2010

    Tandem might be just the ticket!

    • Katie
    • January 5, 2010

    BS-I’ve tried surfing before. Didn’t turn out so well (cracked my nose), but its something I would definitely try again!

    • BS
    • January 5, 2010

    Cindy- noted; thanks.

    KT, Try surfing! Maybe even Tandem Surfing!

    • Katie
    • January 5, 2010

    As much as I love deadlifts, after doing yesterday’s workout with deadlifts instead of thrusters (shoulder), my body hates me today, so I’m taking today off.

    Goals/Resolutions-CF related:
    1. No more tweeky shoulder!
    2. 1.5x bodyweight deadlift (35# to go if I don’t gain any weight)
    3. Get off the bands for pull-ups finally! (shoulder permitting)
    4. Stop cheating so much on my diet (i.e. just because I go to the sports bar to watch football, hockey, UFC, baseball, etc., doesn’t mean I HAVE to have beer and crappy bar food, despite how good it tastes when my team is playing like crap.)
    5. Drop-in at local affiliates when I travel for work or pleasure if one is available
    6. STRETCH (yoga once a week as an option?)
    7. Try AT LEAST 1 new Paleo food item per month (you don’t know you don’t like something unless you try it)

    Non-CF related goals (there’s more than just these on this list):
    1. Try 2 new things this year. I’ve already got rock climbing on the list as soon as my shoulder is good to go. Any suggestions for #2?
    2. Read 1 new book a month. Suggestions welcome.
    3. Volunteer. I’m thinking Habitat for Humanity a few times a year among other things. If anyone wants to join me, let me know and maybe we can get a group together.
    4. Don’t sweat the small stuff.

    • Cindy
    • January 5, 2010

    note: lacrosse ball very good in glutes after 100 thrusters!
    New years resolutions:
    chest up
    send ass back
    sit back on heels
    lockout overhead (all the above,not so good in
    Mondays WOD)
    don’t segment movement
    get aggressive with the bar (the way I would
    respond if someone
    was kicking my dog!)
    engage midline
    loose the abbmats in HSPU
    work out smarter for strength gains/avoiding injuries

    PS: soaz is spelled psoas

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