Last day

This is it. You’ve been putting it off. Now, this is it. The final day to register for the Intramural Open. Here’s the Top 10 Reasons Why You Shouldn’t Sign Up:

10. “I DON’T KNOW WHAT THE WORKOUTS ARE.”
Yeah, that’s the point. Nobody does until they’re announced.

9. “I’M NOT GOOD ENOUGH.”
We go through this every year. Yes, you are. And it’s just like all the other workouts we do every day – scaled to your ability.

8. “MY GOALS DON’T MATCH THE OPEN.”
Getting fit isn’t your goal?

7. “I DON’T HAVE $30.”
Sure. Let me hold your latte while you text on your iPhone about your lunch date.

6. “I’M TOO BUSY.”
Understandable. You need to save all your time for watching that Shameless marathon on Netflix. Priorities.

5. “I’M SCARED.”
We all are. There’s a support group for fear. We meet at the box … and do the Open workouts.

4. “EVERYONE WHO DOES THE OPEN DIES.”
Um, not true.

3. “MY CAT IS LONELY.”
Valid.

2. “I’M NOT COMPETITIVE.”
Tell me again why you joined a fitness program with timed workouts and Leaderboards?

1. “I LIKE TO WORK OUT NAKED.”
Video the workouts. We’ll review them. Carefully. Trust me on this one.

Listen, if you plan on working out on Friday’s at all, you’ll be doing the Open workouts anyway. We program them for the entire day. Why not do it with your team and earn them an extra point?

Deadlift
3 x 60-70-80-85-90+

Front Rack Weighted Lunge x 50’
3 sets

Bring a Friend Day is tomorrow!

22 thoughts on “Last day”

  1. Deadlift
    3 x 60-70-80-85-90+
    #245 – 285- 345 – 355 – 365 X 5 (80% should of been #325, but I messed up the weights. so added a bit to the 85% as per Shane).

    Front Rack Weighted Lunge x 50’
    3 sets
    Bar – #65 – #95 – #135!
    Thanks for the push Remi!

    Good job 6 amers!
    Thanks Shane

  2. Deadlift
    3 x 60-70-80-85-90+
    275-315-365-385-405×3

    Front Rack Weighted Lunge x 50’
    3 sets; 85-115-135

    5min. Plank – 4.05

    Thanks coach Shane, great job 6amers!

  3. Deadlifts x3
    175 – 205 – 230 – 245 – 260 (x5)

    Focused on WHEN I brace before lifting – brace, grab the bar and go instead of my habit of setup, brace at the bottom and then go. Made a BIG difference!

    Front rack weighted lunges 50′
    45 – 65 – 85

    Cashout planks
    3:10 of 5:00

    Thanks Shane!

  4. MOB + Group WU & MOB

    Deadlift
    3 x 60-70-80-85-90+
    WU – 155#
    185# – 205# – 240# – 275# – (285# x 8)

    Front Rack Weighted Lunge x 50’
    3 sets
    65# – 85# – 115#

    5:00 min Plank
    TIME: 3:30

  5. Deadlift
    3 x 60-70-80-85-90+
    255-295-345-365-385×6 grip was factor and hard to get going too, for some reason today.
    Front Rack Weighted Lunge x 50’
    3 sets
    45-95-115

    3:45/5:00 plank

    Thanks Matt!

  6. WUx1 + CS

    Deadlift
    3 x 60-70-80-85-90+
    230-270-305-325-345×8 -PR for this many reps

    Front Rack Weighted Lunge x 50’
    3 sets; 45-65-85

    5min. Plank – unbroken

    Great work am’ers!

    Thanks Shane!

  7. Deadlift
    3 x 65# – 75# – 85# – 90# – 95# (x8)

    Front Rack Weighted Lunge x 50’
    3 sets
    15# – 35# – 40#

    Cashout : baby squat hold. Didn’t keep track of time…

  8. Deadlifts x3
    225-275-315-335-355×6 (good, considering back is sore)

    Lunges x 50′
    95-115-135

    Cashout – 3 min

  9. Deadlifts x3

    180-210-240-255-270#
    Didn’t attempt amrap, my back hates deadlifts as much as I do.

    Lunges x50’
    95-115-135#

    Plank:
    2 mins unbroken, then I’m not really sure

  10. Deadlifts x3

    105-125-145-160-175#x8

    Lunges x 50’
    45-55-65#

    Plank:
    2 mins unbroken then 40,45,30 seconds = 3:55

  11. Deadlifts x3
    225-275-315-335-355×5

    Lunges x 50′
    95-115-135

    Cashout – 1 min, then 10 sec off, 30 sec on.

  12. Deadlift
    3 x 60-70-80-85-90+
    200-230-265-280-300# (3 reps – stopped there as grip was slipping/ back starting to round)

    Front Rack Weighted Lunge x 50’
    3 sets
    95-115-135# (tough!)

    Cashout plank – 3 mins unbroken, 30 sec off, then 1.5 mins.

  13. DLx3
    135-155-175-185-195#(amrap-5)

    FrontRack Lunges x3
    50’x 3sets
    35-45-55#

    5mins of plank-cashout
    Total: 3:45min

  14. mob wux1
    deadlift x 3
    195-225-260-275-300 x 3
    lost grip
    front rack weighted lunge
    45-65-85
    cashout 5 min plank unbroken

  15. Lisa MacLaughlin

    Deadlift
    3 x 60-70-80-85-90+
    90#-105#-120#-130#-135#x5

    Front Rack Weighted Lunge x 50’
    3 sets
    35#-55#-65#

  16. Deadlifts x3

    130-150-170-185-195#x8
    — thanks for the push Amanda!

    Lunges x 50’
    Stick because knee was sore

    Plank: No idea of time

  17. Deadlift
    3 x 60-70-80-85-90+
    90 – 105 – 120 – 130 – 135 x 4
    Matt said they looked easier and next time put more weight in the bar.. eek

    Front Rack Weighted Lunge x 50’
    3 sets
    Today I joined the 7 am boys club.. My back was not my friend today so I stayed the 35# and focused on my form.. I also did a couple trips of overhead walking lunges..
    5 min plank.. I got lost in the math and my back was not liking this.. I survived lol

    1. This is why I shouldn’t post a weeks full of workouts in one day..
      My deadlift numbers were actually
      105 – 120 – 135 – 145 – 155 x4

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