“Empire State of Mind”
120723:
10 Minutes to:
Deadlift 5×5 @ 75%
-then-
Complete one of 3 benchmark “Girl” WODs:
“Fran”
Or
“Grace”
Or
“Karen”
Monday, July 23, 2012
Next Event
“Empire State of Mind”
120723:
10 Minutes to:
Deadlift 5×5 @ 75%
-then-
Complete one of 3 benchmark “Girl” WODs:
“Fran”
Or
“Grace”
Or
“Karen”
Deadlift 205x5x5
Grace, 3:58 Rx. That’s 40 seconds slower than my PR.
I’m back! Still taking it easy but at least I’m there.
DL: 5×5 @ 165#
No WOD, rowed instead.
Hope to see everyone at the rowing seminars!
Welcome back I missed you painfully, Cassi!
Did grace RX for the first time 5:??38?
Thanks Amy!
Welcome back Amiga! Looking forward to some rowing classes
7:38 Karen
315# DL 5X5
315# DL 5X5
Grace 2:08
Strong work brother. Good working out with you this morning.
Dude!!! Nasty grace this morning! Welcome to the gym homie! Made quite a debut with that grace
Corey, thank you for making my first wod at Rx super friendly, and the team work/support on the deadlifts perfect. I’ll see you Wednesday when you come back in.
Kelly, thank man! I must admit it was nice to do a wod in my wheel house. I promise you my other bench marks are not like this. I almost wish it was something else, so I can offer a more realist appearance of my current load capacity. Anyways, I’m sure we’ll get there and can’t wait to grow with the gym!!!
Does Fran ever get any easier?!? 55# 7:50
Wow! 150 Wall Balls is a lot.
Karen: 8:08
DL @ 275#
Grace: 6:18 RX, first time ever.
First day back after 2 weeks and it felt like it.
DL @ 215 or so.
Fran Rx in 9:08. Thanks for pushing me through it Reggie!
DL @185# GRACE @ 6:21 RX – last time was 3:53 (this april) whahahappened?! :****(
DL at 105#. Fran: 55# in 9:39…ish? Thin blue band for pull ups.
Deadlifts #315
Karen 6:57 RX and PR
would have made the board if it wasn’t for Gene’s crazy time of 5:55, way to go buddy!
215 DLs
3:08-Grace Rx PR!
Kelly explained a strategy of not looking away from your bar. That helped so much after I did my first 15 unbroken, then 5 (wanted to turn around after those reps but I didn’t) then 3, 2, and ended with singles but putting my hands on the bar right after dropping my bar! Thanks for the tips Coach Kelly!
Did Karen in 11:38? I did the first 80 or 90 with the 16 and switched to the 14. It’s an improvement over that open WOD, so I’m happy.