Only 3 days left of the Lifestyle Challenge! You’re into the home stretch! Make sure to complete your benchmarks this week.
Deadlift
40×8
60×5
70×3
80×2
86×2
92×2
97.5×2
3k Run
That’s it. Lift heavy sh*t, then run fast.
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Sorry for the late notice but can you please cancel my 6 am class.
Mob + WU x 1 + 400M run
Group WU
Dead lifts
40% x 8 #80
60% x 5 #120
70% x 3 #140
80% x 2 #160
86% x 2 #170
92% x 2 #185
97.5% x 2 #195
WOD 3K run
14:15
Great time!
Mobility
WU x 1 + 400m run
Group WU
Deadlift
70×8
105×5
125×3
145×2
155×2
165×2
175×2
WOD 3k Run
Time: 17:55
Great class Mario 🙂 Good job 6 am’ers!
Nice weight Kelly!
Mobility
WU x 1
Group WU
Deadlift
100×8
150×5
175×3
200×2
215×2
230×2
245×1 (did not try for a second time), weight felt heavy this morning, REST DAY tomorrow!!
WOD
3k Run
Time: 20:07
Good job everyone!! Nice class Mario 🙂
Wow Elba! Impressive lifting.:)
Felt heavy…because it is HEAVY!
Mobility
WU x 1
Group WU
Deadlift
150 × 8
220 × 5
260 × 3
295 × 2
320 × 2
340 × 2
360 × 1 (failed on 2nd rep AGAIN! Something to work on I guess)
WOD:
3k Run
Time: 15:00
hmm… could it be the way you’re bringing it back down?
Mob + WU x 1
Group WU
Dead lifts
40% x 8 135#
60% x 5 205#
70% x 3 235#
80% x 2 275#
86% x 2 295#
92% x 2 315# Failed – Could not get it off the floor this am, I’ll blame it on the time of day.
Did not attempt next lift.
WOD 3K run – scaled to 3K row
13:25
Thanks Mario!
M+WU+200m run
Group mobility
Deadlifts:
40%x8 @ 50lb
60%x5 @ 70lb
70%x3 @ 85lb
80%x2 @ 95lb
86%x2 @ 105lb
92%x2 @ 110lb
97,5×2 @ 120lb
WOD
3km run
Time: 19:28
M+WU+200m run
Group mobility
Deadlifts:
40%x8 @ 50
60%x5 @ 75
70%x3 @ 85
80%x2 @ 100
86%x2 @ 105
92%x2 @ 115
97,5×2 @ 125
WOD
3km run stroller and all
Time: 28:40
MOB & WU × 1
400 m run
Group MOB
Deadlift Monday
55×8
85×5
100×3
120×2
130×2
140×2
WOD
3k run
Time: 16:41 (nice, cool morning for running)
Thanks Mario. 🙂
Nice work Jackie!
Mobility
WU x 1 + 400m run
Group WU
strength – Deadlift
60×8 – 95×5 – 105×3 – 125×3 – 135×2 – 140×2 – 140×2
WOD 3k Run
scale – 1.5K
Time: 12:38
cash out – calf stretch
please cancel my 3:15, sorry for the late notice but I have to pick up my sick little boy……darn, I was looking forward to this one 🙁
Ok
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I bought some stuff! Good deal
Mobility
WUx1
Group mobility
Benchmark day for me
WOD #1 – 2k row
8:28
(16sec PR…Yaye!)
WOD #2 – 3-6-12ect…Burpees/ wallballs @ 14#/9′
15 burpees/wallballs + 3 Burpees
(1 rep PR…Booooo!)
Disappointed in WOD #2, I had about 6-7 no reps. I wanted to cry afterwards…I definitely wanted a higher PR.
Mob + WU x 1
Group WU
Deadlift
40% x 8 115#
60% x 5 170#
70% x 3 200#
80% x 2 230#
86% x 2 245#
92% x 2 260#
97.5% x 2 280#
WOD 3K run
16:14. Nice race at the end Heather!
Another fun class at CFM… Oh wait, it’s not over! I’m trying yoga tonight. WHAAAA?
WU x 1
Run 200
Group WU
Deadlift:
Heavy Sh*t x 8
Heavy Sh*t x 5
Heavy Sh*t x 3
Heavy Sh*t x 2
Heavy Sh*t x 2
Heavy Sh*t x 2
Run 3km: 13:50
WU x 1
Group mobility
Deadlift
95 -8
135 – 5 (rounded up to make the plate situation easier)
150-3
175 – 2
185 – 2
200 – 2
210 – 2
WOD
3km run
14:39
Deadlift
40×8. 70#
60×5. 110#
70×3. 125#
80×2. 145#
86×2. 155#
92×2. 165#
97.5×2. 175#
3k Run
14:41
Super happy with that time! Dry heaved and really stank after but really happy 🙂
Great run 5:45 class!
Great Job girl! Tried to catch you but you were to fast!!!
Thanks Steph! Great PR for you today! Congrats
Fast!
Mobility
WUx1 +200m Run
Group Mobility
Deadlifts:
40% – 85#x8
60% – 125#x5
70% – 140#x3
80% – 160#x2
86% – 175#x2
92% – 185#x2
97.5 – 195#x2
WOD:
3K Run : 15:14 (PR of 2:09 October 2013 17:23) Very Happy with this!!
*Thanks for the push at the end Cam!
Thanks Amanada Great Class!!!
Mob + WUx1 + Run 200m
Deadlift:
185×8, 265×5, 315×3,
345×2, 375×2, 405×2 … stopped there, form was starting to break up
WOD: Run 3K = 15:20
First time running that distance, oddly enough. Good job gang!
Earlier this morning…. (Lab 8am)
Mob + WUx1
Front Squat:
140×8, 180×5, 210×5, 240×3
260×1, 280×1, 300xNOPE!
mob wux1 400 m run
group wu
deadlift
135×8 195×5 225×3 265×2 280×2 300×2 315×2
run 3 K
time 17:56
Mob, WUx1 + 400m run
Group WU
Deadlifts!
110×8, 165×5, 195×3, 220×2, 235×2, 255×2, 270×2
Thanks Pat for the tips! Gotta keep working on my touch and go
WOD – run 3km
Time: 19:59
– Mob
– WUx1 + extra mob as opposed to the run, needed it more before the 3k
Deadlifts…
110×8-165×5-190×5-220×2-235×2-255×2-270×1 (didn’t try for the 2nd, felt like form was going to fall apart on the 2nd rep and I don’t mess around with deadlifts)
3k run: 14:58
Mobility
WUx1
Group Mobility
Deadlifts:
40% – 155#x8
60% – 230#x5
70% – 275#x3
80% – 305#x2
86% – 330#x2
92% – 355#x2
97.5 – ran out of time
WOD:
3K Run : 14:?? Forgot my book not sure what the final time was.
Nice to run in the cool breeze this morning.
Deadlifts
95x 8
135×5
155×3
175×2
190×2
205×2
215×2 (PR)
3k Run
14:54
Ouf, I prefer 6am runs 🙂
Sumo Deadlifts with one hand
95×8 – 105 – 115×4 – 125×4 – 145×2 – 155×2
Wod 3k run
12:41 18 sec PR from may 2012
felt good but was hoping to be a little faster, goal is for a sub 20min 5k.
Trent not Elba.
Mobility
WUx1
Group Mobility
Deadlifts:
40% – 145 x 8
60% – 225 x 5
70% – 255 x 3
80% – 295 x 2
86% – 315 x 2
92% – 335 x 2
97.5 – 355 x 2
WOD
3K run scaled to 1 mile = 15:38
Thanks for the class Maria!!
Mobility
Wux1
Deadlifts
165×8-245×5-285×3-325×2-350×2-375×2-395×2
3k Run
Time: 13:30 RX
Wow!
Mob + WU x 1
Group WU
Dead lifts
40% x 8 #75
60% x 5 #110
70% x 3 #130
80% x 2 #150
86% x 2 #160
92% x 2 #170
97.5% x 2 #180
WOD 3K run
21:18
85(8)-135(5)-155(3)-175(2)-195(2)-205(2)-215(2)
3k run: 16:59
It doesn’t look like I’ve ever done this before, so I’ve got nothing to compare to
Dead lifts
85×8/125×5/145×3/165×2/180×2/190×2/200×2
Wod
3k run
23.34
Deadlifts
70×8, 100x 5, 120 x 3, 135×2, 145×2, 155×2, 165×2
3k run: 15:05… Thanks for being the rabbit Blake!
Deadlifts
95×8, 150×5, 170×3, 195×2, 210×2, 225×2, 240×2
15:19 for the 3k run
Deadlifts:
40% x 8 @ 70
60% x 5 @ 105
70% x 3 @ 120
80% x 2 @ 140
86% x 2 @ 150
92% x 2 @ 160
97.5 x 2 @ 170
WOD – Run 3 K
Time: 14:18
Fractured grip didn’t allow for DL above #145
WOD – Run 3K
Time: 16:14:05
So fast!
Deadlift:
150 – 225 – 265 – 300 – 325 – 345 – 365
WOD – Run 3k
Time: 15:15 Hated this! 😀
Thanks for being uncatchable Steph 🙂
Mobility
WU
Deadlift
80-125-140-165-175-195-205
3k run
21:33
Not even close to being a good run. Lots of calf pain. 🙁
WUx1
Group Mobility
Deadlifts:
40% – 155#x8
60% – 230#x5
70% – 270#x3
80% – 310#x2
86% – 330#x2
92% – 355#(f) Did not push as I could feel a bit unease at the last set and happy now I did not 🙂
WOD:
3K Run : 13:40
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