Newsletter Day!

Check out April’s Newsletter featuring Darrell Dryden!

AMRAP in 12 min
4 Shoulder Press (75/55# or 60%)
8 Power Cleans
12 Front Squats

Maria sets up for a lift
Maria sets up for a lift

90 thoughts on “Newsletter Day!”

  1. Darrell I love your newsletter. “Crossfit…is average people with above average fitness levels.” That’s the best definition I’ve ever heard!!

  2. Great article Darrell. Lots of nice pics as well.

    WU x 1
    row 421 m in 1:32

    Strength: Front squat x 5

    135,185,195,210 (5lb PR)

    WOD: AMRAP in 12 minutes

    4 press @ 75
    8 Cleans
    12 front squat

    7 rounds and 2 cleans RX’d

  3. Great newsletter, Darrell!! Fun to read. I LOL’d about the bit about beating Kevin on his birthday. πŸ™‚

  4. WU x 1
    Row 421m (1:38)

    Front squats x 5
    105-115-125-135-140

    WOD rx’d – 7 rounds plus 1 press. Ouch.my.legs.

    Cashout – sleepwalker stretch

  5. I like this a lot! β€œPractice doesn’t make perfect. Perfect practice makes perfect.” Great job on the newsletter :o)

    Mobility
    WUx2 (Pullups: 3 unbanded, 17 with purple band).

    Strength:
    Push Press: 60×5 70×5 80×5 85×5 90×5

    WOD:
    6 Rounds + 2 Cleans @ 55#

  6. Mob/WU

    Shoulder Press x 5
    95 – 100 – 105 – 110 – 115(3)

    WOD as Rx’d
    7 Rounds + 4 Power Cleans

    “Future Me” needs to have a better plan for the front squats. Go faster!
    Nice work 7 AM-ers!

  7. mobility
    Wux1
    500m Row

    EMOTM Push Press

    5 mins 3 reps #135
    5 mins 1 rep every 30 secs #165

    AMRAP 12 mins

    4 Shoulder Press #75
    8 Power Cleans
    12 Front Squats

    8 Rounds 4 Front Squats RX

  8. Mob WUX 1 425m Row
    Deadlifts #105
    AMRAP 12 mins

    4 Shoulder Press #40
    8 Power Cleans
    12 Front Squats

    6+8 cleans
    Thoughts on this WOD…Thought I was going to cry and make the puke wall! πŸ™‚

    Great news letter!

  9. wu x 1
    Row 421…went 427
    Press x 5
    95-105-115-125(1)…shoulders tired out
    Wod RX
    6 + 4 press

  10. WU x 1
    421 m row

    Front Squat 5’s
    50-55-65-75-85

    WOD @ 40 lbs
    = 8 rds + 3 Press

    Great Newsletter Darrell & Great Pic Maria!!

  11. Wux1
    Row 421 m
    Strength dead lift x3
    185-195-205-215-225-235-240pr
    WOD. Amrap 12 min
    4 press 75lbs. Rx
    8 power cleans
    12 front squats
    – 6 rounds +1 front squat
    Rob Brydges

  12. Strength: cleans
    5x 80-85-95-100-105
    Fun sharing the bar with Jeff and Maria πŸ™‚

    WOD rx’d: 6 rounds.

    1. Your ‘squat intense wod’ (or however you said that) comment now makes complete sense! Great job!

      1. Yup, that’s what it was! Thanks for being considerate! But I could see the truth in you face πŸ˜‰

  13. Strength cleans x 5
    75-85-95-100-105

    WOD Rx’d
    7 rounds + 4 cleans

    Frontsquats were the most challenging for me. Jeff I’m amazed at how strong you are!

  14. WU X 1
    421m Row

    Overhead Squats X 5

    80-85-95-100-105(3)*

    *Feet are too wide

    Fun time sharing the bar with you Amanda and Maria – Very nice looking Power Cleans ladies

    WOD Rx’d – 6 Rounds and 1 Clean

  15. Mobility
    WU X 1
    Row 421m

    Strength: Push Press X 5
    55-65-70-80-85

    WOD. AMRAP 12 min
    4 press 45#
    8 power cleans
    12 front squats

    – 5 rounds +5 front squats

    400m Run

  16. wu x 1 + rowing

    Front Squats x 3
    70-85-115-125-135

    WOD @ 45#
    8 Rounds + 4 PP + 8 PC + 8 FS

    Note for next time: Use the Rx’d weight of 55#. My push press 1 rep max is light, so 45# is 60%. Weight feel pretty light though….except Front Squats…oueffff!

    Great pic Maria….so much focus

  17. mobility
    wu x 1
    421m row

    deadlifts 3 rm to 165#

    wod rx’d
    7 rounds plus 1 clean
    (tough!! those front squats!)

  18. Mobility
    WU x 1
    421 m Row (Gotta love the specificity!)

    Shoulder Press @ 5 x 25-30-35-40-45# >>> Thanks for the form correction, Kevin!

    WOD @ 30# >>> 4 Rounds + 4 Presses.

    πŸ˜€

  19. Mobility
    WU X 1 + 421m row
    Strength: Practice thrusters – 5 x 45,50,55,60,65 (Thanks for practicing with me Christine!)

    WOD: rx’d

    7 Rounds + 11 squats

    So excited… my 1st WOD rx’d πŸ™‚ Great job 4:15 crew!
    Great pic Maria and nice newsletter Darrell πŸ™‚

  20. Mob
    WU x 1
    Row

    Strength – Push jerk
    5 x 65 – 75 – 85 – 95 – 100 (5# pr from 13.4)
    It was great sharing the bar with you Leslie and Heather!

    WOD Rx
    5 rounds + 2 power cleans

    I’m pretty sure that this was my first Rx workout that involved weights… apart from the Open. After pushing myself with the Open workouts and doing things that I didn’t really know I could do, I figured that I would give it a shot. It was tougher on my wrists than on my knees… happy about that!

    1. YAY! πŸ™‚ Congrats!

      Yeah, the last 4 Fridays have really OPENed my eyes, too! (See what I did there?) πŸ˜›

    2. Nice work Maddy! You are stronger than you think you are! Nice job on the Rx weight tonight! Way to go!

  21. Mobility
    Wu x 1
    500 M Row

    Strength – Push Jerk

    5×65 – 75 – 85 – 90 – 95

    WOD (55lbs)

    5 Rounds + 4 SP

    Not overly happy with my performance on this WOD, but I am happy that I was able to do 10 unassisted pull-ups in a row for the first time πŸ™‚

  22. Great newsletter article, Darrell. Fun read. πŸ™‚

    Mobility
    WU x 1
    Row 500m (sorry, my OCD won’t let me do 421m)

    No strength
    Foam roll and lacrosse ball love on quads, calves, forearms.

    WOD @ Rx
    12 min AMRAP
    4 shoulder press 55#
    8 power cleans
    12 front squats

    Total = 10 rounds + 2 shoulder press

    Cashout – sleepwalker stretch

  23. mobility
    strength
    front squats <–first time ever doing it, feels weird but it will come…

    wod
    7rounds + 3 cleans <—felt could of did 8 rounds…#65

    practixe T2B kipping got about 6 reps
    Muscle ups rings 6 reps <—love those rings and he pointers im getting

      1. Yes. You’ll notice that as your body gets used to it it will start to recover faster and only the extra hard WODs will make you really sore. Good sign is that being sore means that you’re pushing your body to do things that it’s not used to and that’s how you get better!

        Great job!

      2. Totally normal. I’ve been over six months now. I expect it to stop hurting any day.

      3. Make sure you have plenty of rest days when first starting. Too much soreness can hinder progress and growth.

    1. It does get better! But soreness is a regular thing with CrossFit, I think it just gets more tolerable πŸ™‚

  24. WU x 1

    Row 421 m

    Stretching & foam rolling.

    WOD: AMRAP in 12 minutes

    4press @ 75
    8 Cleans
    12 front squat

    7 rounds and 4 cleans RX’d

  25. WUx2

    Row warm up

    Backsquat 135-175-195-205-215

    WOD Rx:
    6 rounds + 11 squats

    Another wake up call. Gotta get back on track… ooooh what am I saying, I’m on vacation next week!!! πŸ™‚

  26. WU x 1
    500m row (tough)
    10 burpees just to wake myself up. I had a power nap from 5 – 6:20 so I still had drool on my face at the gym!!! lol!

    Practiced chest to bar because I know these son of a guns are in WOD 13.5

    Strength: Thrusters x 5

    45-55-65-75-85 I know these son of a guns are also in WOD 13.5!!!

    WOD: RX @ 55lbs

    9 rounds + 8 power cleans

    I loved this WOD which is shocking considering front squats is not one of my strengths!

  27. mob
    WUx1
    row 424 m

    foam, lacrosse, calf smash.. all around mobility love!

    Wod Rx
    7 rounds 8 cleans

  28. Love this pic! Maria…you are a tank! In a super cute way. πŸ™‚
    Great newsletter. Awesome article Darrell. Love that you beat Kevin on his birthday. πŸ™‚

  29. Mob
    WU x 1
    421 m row

    Pause Push press (3 second hold) 3’s
    45-55-65-75-85-95(2,1 f )-85

    AMRAP 12 min
    4 shoulder press (rx’d @ 55#)
    8 power cleans
    12 front squats

    Total: 7 rounds even

    Pause push press to practice getting under the bar. So easy until 75# when I actually heard myself say “I don’t want to lift that”!! Need to get over that…(actually under that)

  30. mob
    wu x 1
    Row 500 m

    Strength
    Practice Thursters
    45-50-55-60-65

    Shoulder Press
    50-55

    Tried C2B… first attempt unsuccessful however I think I am getting the kip motion at least πŸ™‚

    AMRAP in 12 min
    4 Shoulder Press 50#
    8 Power Cleans
    12 Front Squats

    6 Rds + 6 PC

  31. mob
    wu x 1
    500 m

    No strength

    AMRAP in 12 min
    4 Shoulder Press 75#
    8 Power Cleans
    12 Front Squats

    9 Rds + 8 PC

    Really liked this wod!

  32. MOB

    WUx1 normal warm up plus 421 row

    Streght : OHS

    Man does it ever feel weird to do OHS

    WOD : AMRAP

    4 Push Press
    8 Cleans
    12 Front Squat

    5 + 6 squat

    Ok I learnd today that I am not as flexible as I was 20 years ago . So my goal in the next few months is to work on flexibility . Oh and thanks Kevin and Joana for the pointers on the OHS and the stretching . Kevin thanks for that bar to my leg man that killed . So on the plus side I got 10 kipping T2B for the first time using the kipping thing . One step at a time

    1. haha brother danial lol

      wow great scores guys thats amazing hopefully u guys are more sore then me haha

  33. Mobility
    WU x 1

    Row

    Strength
    Shoulder press x 5
    95-115-125-135-115 ( to work on form)

    WOD AMRAP 12 mins @ 75#

    4 push press
    8 cleans
    12 front squat

    5 rds + 1 front squat..

    Great job tonight..

    it was fun watching the new prep class tonight.. they all did great..

  34. Mobility
    Wu x 1
    400m row
    Strength
    Back Squat
    95,135,165,185,200 x 5

    WOD
    AMRAP in 12 min

    4 press 75#
    8 power cleans
    12 front squats

    Score: 7 rd +4 press

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