SO much news!

34 Responses

  1. Mario B.

    Mob + WU

    Group WU

    Deadlift
    50×5 # 225
    65×5 # 265
    75×5 # 315
    85×3 # 345
    90×2 # 365
    95×1+ # 385 X 3

    FIrst time lifting over #365 was @ Halloween, and had made it to #405 X 1. So Il take #385 X 3, (May of had 1 more?)

    3 rounds
    21 Goblet Squats (50/35#) #50
    15 Bar-facing Burpees
    9 HSPU (scale = 15 HR Pushups) 1st round did HSPU (5-4) then Did HR pushups (5-5-5)

    Time = 11:25 (3:35 left… so I think that’s right)
    *15 min cap

  2. Remi Richard

    Deadlift
    50×5 – 225
    65×5 – 285
    75×5 – 335
    85×3 – 385
    90×2 – 405
    95×1+ – 430×1 PR!

    3 rounds
    21 Goblet Squats 50# – first round quick, other rounds moderate
    15 Bar-facing Burpees – first round with enthusiasm, other rounds without…
    9 HSPU – 9; 5:4; 5:4

    7:44 Rx’d

    Thanks coach Matt, great job 6amers!

  3. DL
    5 x 115#
    5 x 150#
    5 x 170#
    3 x 195#
    2 x 210#
    3 x 220#

    WOD:
    3 rounds
    21 Goblet Squats – 35#
    15 Bar-facing Burpees
    9 HSPU (scale = 15 HR Pushups) – Scaled to 15 Mountain climbers (30 reps) due to shoulder

    12:40

  4. Kevin

    Deadlifts
    195×5
    260×5
    300×5
    340×3
    365×2
    375×5 (PR!)

    WOD Rx’d
    9:16

    Burpees were slow. HSPU got better later. First round was crap.

  5. Del

    Deadlift
    50×5,65×5,75×5,85×3,90×2,95×1+
    205-285-325-365-385-410×6 Guess I was suppose to stop at 5 but they felt great today 🙂
    3 rounds
    21 Goblet Squats (50#)
    15 Bar-facing Burpees
    (scale = 15 HR Pushups) first round good, then mostly singles
    8:36

    Good job Cara! You’re an inspiring Lifter and Crossfitter! Keep up the hard work 🙂

    Thanks Matt!

  6. Mark D

    MOB + Group WU & MOB
    Deadlift
    50×5 – 155#
    65×5 – 185#
    75×5 – 205#
    85×3 – 215#
    90×2 – 235#
    95×1+- 245# x 3

    3 rounds
    21 Goblet Squats (50/35#) – 45#
    15 Bar-facing Burpees
    15 HR Pushups

    TIME: 12:48

  7. Christie Neate

    Deadlift
    50×5 – 125#
    65×5 – 155#
    75×5 – 175#
    85×3 – 205#
    90×2 – 215#
    95×1+ – 225# for 3 reps!

    3 rounds
    21 Goblet Squats (35#)
    15 Bar-facing Burpees
    9 HSPU (scale = 15 HR Pushups)

    Time: 12:07
    Thanks for the suggestion on the dumbbells Blake, and the class!

  8. Mario R

    Deadlift

    50×5 185#
    65×5 245
    75×5 280
    85×3 315
    90×2 335
    95×1+ (355 x 4) PR!

    3 rounds
    21 Goblet Squats (50#)
    15 Bar-facing Burpees
    9 HSPU

    Time 8:29 RX

    Thanks Blake and Matt for the tips!

  9. Deadlifts:

    145×5
    175×5
    205×5
    225×3
    245×2
    255×5 (PR!! Woot woot!)

    3 rounds for time of:
    21 goblet squats @ 20#
    15 bar facing burpees
    15 hand release push ups

    Time: 13:20

    Thanks for the deadlift tips Blake!

  10. WUx1

    Deadlift
    50×5 – 190
    65×5 – 250
    75×5 – 290
    85×3 – 325
    90×2 – 345
    95×1+ – 365×3 PR. And i see we did not have to stop at 3 :P. Could have easily did 1 or 2 more.

    3 rounds
    21 Goblet Squats 50#
    15 Bar-facing Burpees
    9 HSPU – (scaled to 15 HRPU)

    Time–> 9:15

    Well done early morn peeps!

    Thanks Matt!

    Great newsletter! Keep up the great work Cara!

  11. Heather Skeard cooper

    Deadlifts

    135 x 5
    175 x 5
    205 x 5
    220 x 3
    235 x 2
    255 for amrap of 2 reps !

    WOD rx = 9:38
    Probably coulda shaved a minute off my time if i chose to wear a headband not bobby pins today cause doing HSPU with bobby pins is very painful lol

  12. stephdh120

    DL(220#)
    110×5
    140×5
    165×5
    185×3
    200×2
    210x(amrap-3)

    3 Rounds 15mins
    21 Goblet SQ(25#)
    15 Bar-Band Facing Burpees
    15 HRPU
    Time: 10.53

  13. Remi F

    Deadlift
    50×5 160#
    65×5 205#
    75×5 240#
    85×3 270#
    90×2 285#
    95×1+ (300# x 5! PR)

    WOD with 50# KB, scaled to HR pushups
    11:31

    My shoulders… ouch

  14. Gilles

    mob wux1
    deadlift
    165×5 205×5 245×5
    275×3 290×2 305×2
    3 round
    21 goblet squat 50#
    15 bar band facing burpees
    9 HSPU(15 HR push up)
    9:02

  15. Ingrid

    Deadlift
    50×5
    65×5
    75×5
    85×3
    90×2
    95×1+

    3 rounds
    21 Goblet Squats – 35# KB
    15 Bar-facing Burpees
    9 HSPU – I did 15 HR Pushups

    *15 min cap
    Time 10:24

  16. Tracy

    Deadlift
    50×5 …115
    65×5…145
    75×5…170
    85×3…190
    90×2…195
    95×1+…215 x3

    3 rounds
    21 Goblet Squats @ 35#
    15 Bar-facing Burpees (stepped over)
    15 HR Pushups (from knees)

    Nice Newsletter Cara:)
    Congratulations Pete !

  17. francis landry

    great article Cara! You’re awesome!

    WUx1
    Group WU

    Deadlift
    50×5 # 225
    65×5 # 275
    75×5 # 315
    85×3 # 365
    90×2 # 380
    95×1+ # 405 X 1

    WOD
    3 rounds
    21 Goblet Squats (50#)
    15 Bar-facing Burpees
    15 HR Pushups)

    Time = 11:03

  18. BJ Killam

    Deadlifts:

    105×5
    130×5
    155×5
    175×3
    185×2
    195×5 (PR!! Woot woot!)

    3 rounds for time of:
    21 goblet squats @ 20#
    15 bar facing burpees
    15 hand release push ups

    Time: 11:24

  19. Laura

    Deadlift
    50×5 (85#)
    65×5 (105#)
    75×5 (115#) stopped there, back didn’t feel right
    85×3
    90×2
    95×1+

    3 rounds
    21 Goblet Squats – 35# KB
    15 Bar-facing Burpees
    9 HSPU – I did 15 HR Pushups

    Skipped the KB after the first round , my back was still a bit off.

    Time 9:33

    Thanks Blake!

  20. Samantha C

    Deadlift
    50×5 …74#
    65×5…100
    75×5…115
    85×3…130 (PR)
    90×2…140 (PR)
    95×1+… 150 x 3 (PR!!!!!)

    3 rounds
    21 Goblet Squats @ 25#
    15 Bar-facing Downups (fairy hops)
    15 Pushups from 24″ Box
    Time: 13:39

    Huge PR on my Deadlifts!!! So exciting.

    Thanks Amanda!

  21. Baukje

    Deadlift:
    75×5
    85×5
    100×5
    115×3
    125×2
    130×5
    (not based on my true 1RM percentages due to my back, but heaviest I have done in a long time!)

    3 rounds
    21 Goblet Squats (30#)
    15 Band-facing Burpees
    15 HR Pushups

    Time: 11:10 (pushups slowed me down!)

  22. Marcel

    Great article in the newsletter Cara, your dedication is paying big dividends, proud of alll your accomplishments.

    WUx1
    Group WU

    Deadlift
    50×5 # 185
    65×5 # 235
    75×5 # 275
    85×3 # 305
    90×2 # 325
    95×1+ # 340…not tonight!

    WOD
    3 rounds
    21 Goblet Squats (40#)
    15 Bar-facing Burpees
    15 HR Pushups)

    Time: 12:05

  23. Derek

    Deadlift
    50×5 #205
    65×5 #265
    75×5 #305
    85×3 #345
    90×2 #365
    95× Tried #380 … no go I’ll get it next time

    3 rounds
    21 Goblet Squats (50#)
    15 Bar-facing Burpees
    9 HSPU (scale = 15 HR Pushups) did HR push-ups

    Time:12:01

    Thanks Marcel

  24. Amber G

    Deadlift
    85×5 110×5 125×5 145×3 155×2 160×1 (tried to get more than one, but it was a no-go)

    3 rounds
    21 Goblet Squats (on box with 20# for two rounds, then box + plate for last round )
    15 Bar-facing Burpees (step overs for last round because of ankle)
    15 HR Pushups from knees
    15:02ish….I finished just after the time cap

  25. Shane Hayes

    Wu and mobility
    Deadlifts
    285/370/430/485/510/535 x 2 (most I have ever lifted)

    Wod
    3 rounds
    21 goblet squats @ 50#
    15 bar/band facing Burpees
    9 hspu’s
    10:14 rx

    Thanks for the class Amanda!

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