June’s Newsletter

2
Jun

June’s Newsletter

Check out Alaina in this month’s newsletter!

Val has been creating the newsletters for the past few months, and will unfortunately be leaving us soon. We’ll be looking for a replacement to take over the newsletters. If you have access to a Mac and Pages, and have editing skills, please let us know.

For all the Lifestyle Challengers, there will be a Paleo Potluck next Sunday (June 8) at 5pm at the gym. There’s a sign-up list at the gym. Going to be a delicious time!

Strength – Deadlift 1RM

Today we get to put our deadlifts to the test. Not these types of deadlifts. They should more resemble this one. If it doesn’t look like the 2nd one, it’s not a deadlift. Let’s see core bracing, top-down setups, and strong backs today.

AMRAP in 10
8 Deadlifts (225/155# or 60%)
16 Burpee over Bar

IMG_1949

65 Responses

  1. Alaina

    Mob. and WUX1
    400m run
    Strength: 1 RM Deadlift
    8x 85, 5x 105, 3x 125, 1x 150, 1x 165, 1x 185(matched PR from the games), 1x 190F
    WOD: Amrap 10 min.
    8 Deadlifts # 105
    16 Burpees over bar
    Score: 4 rounds and 1 burpee
    Great class guys!!
    Thanks for the great newsletter Val and Kevin!! I am so happy to be a part of the CFM family πŸ™‚

    1. Valerie Arseneau

      Super Star Alaina!!

      Was fun to put your newsletter together πŸ™‚ Going through the pics I could see your improvement! Strong mama!

  2. Mobility + WUx1 + 400m run

    Deadlift 1RM
    8×85 – 5×125 – 3×145 – 1×165 – 1×185 – 1×205 – 1×215 (PR)

    WOD: AMRAP 10 mins
    – 8 Deadlift @ 135#
    – 16 Burpee over bar

    Score: 4 Rounds + 7 Burpees

  3. Strength: 1 RM Deadlift
    8x 80, 5x 120, 3x 140, 1x 160, 1x 180, 1x 200# matched PR

    WOD: Amrap 10 min.
    8 Deadlifts # 120
    16 Burpees over bar

    Score: 5 rounds + 10 burpee over bar

    This was a good kick in the ass for Monday morning!
    Great newsletter! Happy you are a part of the CFM family Alaina!

  4. Blake

    MOB / WU

    1RM Deadlift
    145(8) – 215(5) – 255(3) – 290(1) – 325(1) – 360(1…tied current 1RM) – 370(f)
    Happy with my form, found a few more things to work on.

    WOD:
    AMRAP in 10 min of:
    — 8 Deadlifts @ 215#
    — 16 Burpees-over-bar

    Score: 4 rounds + 14 burpees

  5. Gabriel

    MOB / WU

    1RM Deadlift
    150(8) – 225(5) – 260(3) – 300(1) – 340(1) – 375(1…tied current 1RM) – 385(PR)

    WOD:
    AMRAP in 10 min of:
    – 8 Deadlifts @ 230# (did 60% of current DL forgot RX’d was less)
    – 16 Burpees-over-bar

    Score: 4 rounds + 9 burpees

    Great newsletter and congrats Alaina on your progress!

    Awesome work morning folks!

  6. Chantal L.

    Oh.My.God. I just watched the bad deadlift video. They all look like a cat rounding it’s back. Plus what is up with all the hip thrusting? Ahhh!

    1rm Deadlift
    8x 110
    5x 155
    3x 195
    1x 220
    1x 250
    1x 275 (Failed. Previous PR – Felt my butt going up before my knees started to move, so I knew it was a no go)

    WOD Rx’d – 3 rounds + 2 burpees

    Feels good to be back after 10 days!

  7. Shane Hayes

    Great newsletter, Alaina you are awesome! Congrats on all your accomplishments!
    Mobility and Wu
    Group mobility
    Strength 1rm deadlift
    205 x 8/ 255 x 5/ 305 x 3/ 365 x 1/ 405 x 1/ 455 x 1/ 505 is my current 1rm failed this morning. Mentally and physically wasn’t feeling it this morning… Booo
    Wod amrap in 10 minutes
    8 deadlift @ 225
    16 burpees over bar
    6 rounds 3 deadlift
    Great class Kevin and great work 6 amer’s!

  8. Trent

    Lab: Kettle Bell pushups x 10
    bw-20-40-40-20-bw

    Strenght 1RM deadlift
    125×8 – 185×5 – 220×3 – 250×1 – 280×1 – 310×1 – 320×1(PR10#)

    310 was theoretical 1RM so this was nice.

    Wod: AMRAP 10min
    8 DL @ 60% = 190#
    16 Burpee over bar

    5R and 8 DL

  9. Mob. and WUX1
    400m run
    Strength: 1 RM Deadlift
    8x 35#, 5x 45#, 3x 55#, 1x 85#, (that escalated quickly) 1x 105#, 1x 115#, 1x 125#

    Can I mention that everything over 35# is a PR? My previous DL Max was 40#…

    WOD: Amrap 10 min.
    8 Deadlifts # 70
    16 Burpees over bar

    Score: 3 rounds + 3 burpees

  10. MOB & WUΓ—1
    Group MOB

    Strength: 1 RM Deadlift
    55# Γ— 8 (rest 2 min)
    80# Γ—5 (rest 2 min)
    95# Γ— 3 (rest 3 min)
    105# Γ— 1 (rest 3 min)
    120# Γ— 1 (rest 4 min)
    135# Γ— 1 (rest 5 min)
    140# x 1 (new 1 RM PR by 5#)

    WOD
    8 DL @ 60% (85#)
    16 Burpee over bar

    3r 13 Burpees (so close to 4R)

    Alaina…love the newsletter and love you too. You are a fine athlete and person!

  11. Heather S

    Warm up with 400m run

    Deadlift month YAY!!
    1rm Deadlift
    8x 105 (warm up set)
    5x 150
    3x 185
    1x 205
    1x 235
    1x 260 (theoretical PR before today)
    1x 265 New PR!!

    WOD: Rx’d

    AMRAP 10 mins
    8 DL @ 155#
    16 Burpee over bar

    4 rounds + 2 DL

    As much as I hate pictures… Thanks Kevin for showing me what it looked like ’cause that’s not what it felt like! If you had just told me what I was doing I would probably have rolled my eyes (on the inside of course πŸ™‚ )

    Love the newsletter as usual. Great thoughts Alaina!

    1. Chantal L.

      Speaking of pictures… there is a pretty cool picture of vous mid air at the last page of the newsletter! It almost looks like your superwoman taking off! Someone should photoshop a cape in there!

  12. Gillyon

    Warmup
    Deadlifts
    8 x 100
    5 x 145
    3 x 175
    1 x 200
    1 x 225
    1 x 250 (f). This is my theoretical 1 rep max. But it wasn’t happening. πŸ™‚

    Note to self – 225 went up easy. 235 is manageable.

    WOD with 145lbs
    5 rounds + 3 burpees.
    Felt slow and sluggish on the WOD. Still feeling that WOD now.

    Thanks Kevin for letting me workout early. πŸ™‚

  13. Strength: 1 RM Deadlift
    105# Γ— 8 (rest 2 min)
    155# Γ—5 (rest 2 min)
    185# Γ— 3 (rest 3 min)
    210# Γ— 1 (rest 3 min)
    235# Γ— 1 (rest 4 min)
    270# x 1 (1 RM PR by 10#)

    WOD
    8 DL @ 60% (155#)
    16 Burpee over bar

    4 rounds & 2 deadlifts

  14. Amy Hogan

    Mobility
    WUx1 + 400m run
    group mobility

    Deadlift 1RM
    8Γ—75 – 5Γ—110 – 3Γ—125 – 1Γ—145 – 1Γ—160 – 1Γ—180 – 1Γ—190 (PR)

    WOD: AMRAP 10 mins
    8 Deadlift @ 115#
    16 Burpee over bar

    Score: 4 Rounds + 6 Burpees

  15. Melanie

    Mobility
    WU x1 (8reps – all pull ups with blue band/strict) – Goal is to get a pull up by the end of summer, need to work on them.
    400m run
    Group mobility

    Deadlift 1 RM

    8×75 – 5×110 – 3x 130 – 1x 150 – 1x 165- 1x 185 – 1x 195 (10# PR)

    WOD: 10 min AMRAP

    8 Deadlifts @ 115#
    16 Burpee over bar

    4 rounds + 5 burpees

    Great newsletter Alaina!

  16. Mob. and WU (8reps)X1
    400m run
    Strength: 1 RM Deadlift
    8x 65, 5x 95, 3x 110, 1x 130, 1x 155, 1x 175(PR), 1x 185 (PR)–Thanks for the push Kevin!
    WOD: Amrap 10 min.
    8 Deadlifts @ 110#
    16 Burpees over bar
    Score: 3 rounds and 8 deadlift

    Tough one today!
    Great newsletter!!!!

  17. CAM

    Mob. and WU

    Strength: 1 RM Deadlift
    8x 135, 5x 225, 3x 255, 1x 295, 1x 325, 1x 365, 1x 375 (PR)

    WOD: Amrap 10 min.
    8 Deadlifts @ 185#
    16 Burpees over bar

    5 round 8 DL

    Thanks Amanda!

  18. – Mob
    – WUx1 (8 reps)
    – 400m run

    Deadlift:
    110×8-165×5-193×3-220×1-250-275(old PR)-285(F)

    WOD @ 165:
    – 3rds + 9 burpees … Back bothered me the first round so felt the need to slow down quite a bit πŸ™

  19. Dan

    It s been a while since I wrote on here so I am going to start back up

    Mob. and WU

    Strength: 1 RM Deadlift
    8×190 , 5×220 , 3×255 , 1×285 , 1×285 , 1×315 , 1×330 (PR) 15# wooo

    WOD: Amrap 10 min.
    8 Deadlifts @ 225 RX
    16 Burpees over bar

    4 round 5 Burpee

    Felt great got little tired in Round 4 with Dl but did one by one and got 5 burpees in . Happy Happ Happy

    Great Class Kevin and thn for picking out th bar around my knees please if u see something wrong correct me ASAP thanks again

  20. Terri-Lynn

    mobility & WUx1 (8 reps)
    400m hobble (hamstring still hurting from sprints)

    Group mobility

    Deadlifts
    40% – 85# x 8
    60% – 125# x 8
    70% – 145# x 5
    80% – 165# x 3
    90% – 185 # x 1
    100% – 205# x 1
    104.8% – 215# x1 (10# PR)

    AMRAP in 10 mins
    8 DL 60% (rounded up to 135# to avoid unloading bar completely from DLs)
    16 Burpees over bar

    Thanks Amanda and Jason for pointing out how terrible my burpees were. I thought those were the one thing people couldn’t get wrong, guess not. Worked on doing them better during WOD, felt like i was learning to do them all over again.

    3 + 9 Burpees

    1. Amanda

      HEY! I didn’t say they were terrible! They weren’t terrible. You wanted to know how to make them more efficient and I showed you a (few) ways. πŸ™‚

      1. Terri-Lynn

        Ok, you didn’t “say” they were terrible, but Jason seemed to be having a good laugh over them. πŸ™‚

  21. Krystal

    Mob + WUx1
    Group Mob

    Deadlift 1RM
    40×8, 55×5, 65×3, 75×1, 85×1, 95×1,115×1, 125×1, 130×1 (PR)

    WOD: AMRAP in 10 mins
    8 DL @ 75#
    16 burpees over bar
    Total: 4 rounds + 5 burpees

    Thanks Amanda great class πŸ™‚

  22. Amanda

    Deadlifts:
    95(8)-145(5)-163(3)-185-205-220-230(f)
    Didn’t reach my theoretical PR but I believe that’s the most I’ve actually lifted before..
    I loved the high rep warmup sets.

    WOD with 135#: 4 rounds + 8 burpees

    Really happy with my score, I was working on pacing myself and I felt like I succeeded at it. Stayed out of redline zone until the end and still surpassed my goal of 4 rounds.

  23. Amanda

    Also wanted to add that my 5:45 & 6:45 classes were deadlift rockstars. Lots of PR’s and no rounded backs, even as they got heavy. Form was spot on for everyone all through the wod too. Awesome work guys.

  24. Melissa H

    Mobility
    WU x 1
    No run
    Group mobility

    No DL today, still nursing groin injury πŸ™

    Strength: Push Press 1 RM
    40-60-70-80-90-100(PR) -105 (10# PR)

    WOD AMRAP 10 min
    8 Push Press @ 60# (from rack)
    16 bar over burpees

    3 rounds + 8 push press

      1. Melissa H

        Thanks! It still felt good at 105. I really liked the % and rests today. I felt like I had lots of time during the strength.

  25. Hannah

    M+WU+400m run

    Group Mobility

    Deadlift: 1RM
    Jumped around a bit until I got to 100lb, then 105lb, then 115lb. (Thanks for the help with the PR Kevin!)

    WOD: AMRAP in 10 mins
    8 DL @ 60%, 70lb
    16 burpees over bar

    Completed 4 rounds and 4 DL (100 reps)

  26. Craig H

    Mob
    Wu

    Dead lifts
    155×8-230×5-265×3-315×1-345-385pr matched my theoretical 1 rep. Tried 405 too soon needed more rest between lifts got it a few inches off the ground but I felt my back start to round so I put it down. Next time hopefully I will get it.

    Good time sharing the bar with you Rob

    10 min amrap
    8dl @ 225#
    16 burpee over bar

    4 rounds + 6 burpees RX

    Great class tonight Amanda you gave me a look during the wod and I thought I was doing something terribly wrong but you did not say anything just looked at me then I realized I had somehow tore the skin on my shin and had a nice stream of blood running down my leg.

  27. Marcel

    Mobility + WUx1 + 400m run

    Deadlift 1RM

    8 x 140 – 5 x225 – 3 x 255 – 1 x 295 – 1 x 325 – 365F — 345F

    WOD: AMRAP 10 mins

    – 8 Deadlift @ 185#
    – 16 Burpee over bar

    Score: 4 Rounds + 4 DL

  28. Heidi

    WU 1 + 400 m run

    No dead lifts for me & my back πŸ™

    Did a few push presses & lacrosse ball rolling

    WOD: Subbed dead lifts for push presses

    8 Push Presses @ 35#
    16 Bupees over bar

    Score = 4 Rounds + 8 push presses

  29. WU x 1
    400m run

    Deadlift 1RM
    8×95 – 5×140 – 3×165 – 1×190 – 1×210 – 1×235 – 1×250(PR 15lbs) πŸ™‚

    WOD
    8 Deadlift @155lbs
    16 Burpees over bar
    =4rds + 1 Deadlift

    Happy with my number, thanks for the push Amanda πŸ˜‰

  30. Mob, WUx1 + 400m run

    Deadlift 1RM
    8×110 – 5×165 – 3×195 – 1×220 – 1×250 – 1×275 <– this was my previous PR as a lift and dump, and technically a PR since I was able to lift and lower controlled

    Tried for a whole new PR @ 285, got it a couple inches off the ground, and lost grip. Fail πŸ™

    WOD – AMRAP 10 min
    8 DL @ 165#
    16 Burpee over Bar

    Total: 3 rounds + 2 DL

  31. Annie

    Mob + WU X1 + 400 m run

    Deadlift 1RM
    8X40- 5X60-3X70-1X80-1X90-1X105-1X115-1X120 ( 20# PR)

    WOD-AMRAP in 10 min
    8 Deadlift @ 70#
    16 burpees over bar

    Total 3 rounds + 14 burpees

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