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
Please cancel my 6 am. Thanks.
Have migraine.
Please cancel 6am
Thank you.
Cancel my 7! Signed up for 6 π
OMG that bad DL video made me cringe and shiver.
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 π
Great newsletter Alaina!
Super Star Alaina!!
Was fun to put your newsletter together π Going through the pics I could see your improvement! Strong mama!
It was great to read about you! I always learn something new about the ‘member of the month’ !!!
Nice accomplishments, Keep up the good work Alaina!
Live the newsletter Alaina and love getting to know you! π
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
Look who it is!!
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!
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
MOB / WU
1RM Deadlift
150(8) β 225(5) β 260(3) β 300(1) β 340(1) β 375(1β¦tied current 1RM) β 385(PR)
WOD:
AMRAP in 10 min of:
β 8 Deadlifts @ 230# (did 60% of current DL forgot RX’d was less)
β 16 Burpees-over-bar
Score: 4 rounds + 9 burpees
Great newsletter and congrats Alaina on your progress!
Awesome work morning folks!
Those bad deadlifts videos were hard to watch.
Great newsletter Alaina!
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!
Holy DL numbers, missy!!
Wow. Great results Chantal!
Awesome newsletter! Great article Alaina!!
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!
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
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
Love it!
MOB & WUΓ1
Group MOB
Strength: 1 RM Deadlift
55# Γ 8 (rest 2 min)
80# Γ5 (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!
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 π )
Love the newsletter as usual. Great thoughts Alaina!
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!
you’re* …. ugh.
Yes I love that pic! And the pic of Gabe, and the pic of Marcel, and, and, and…
Nice DL numbers! Wow…300 is in your reach!
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. π
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. π
Pretty nice dl numbers here too! Amazing wod total tooβΊοΈ
Nice DL numbers Gillyon!
Such a big DL for such a petite lady. Nice work!
Strength: 1 RM Deadlift
105# Γ 8 (rest 2 min)
155# Γ5 (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
Mobility
WUx1 + 400m run
group mobility
Deadlift 1RM
8Γ75 β 5Γ110 β 3Γ125 β 1Γ145 β 1Γ160 β 1Γ180 β 1Γ190 (PR)
WOD: AMRAP 10 mins
8 Deadlift @ 115#
16 Burpee over bar
Score: 4 Rounds + 6 Burpees
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!
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!!!!
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!
– 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 π
… Oh, looking back 275 was a 10# PR π … Trust the book, not the memory of the book.
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
Glad to see you posting π
mob wux1+400 m run
group mob wu
deadlift 1RM
135×8 195×5 225×3 265x 305×1 325×1 match PR
AMRAP in 10 min
8 [email protected]#
16 burpees over bar
total 5 round 4 deadlift
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
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. π
Ok, you didn’t “say” they were terrible, but Jason seemed to be having a good laugh over them. π
LOL! Well Jason is easily amused. That’s why I like being in class with him. π
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 π
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.
Lifting heavy!
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.
Mobility
WU x 1
No run
Group mobility
No DL today, still nursing groin injury π
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
Hope your injury heals quick – but great job on your push press PR π
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.
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)
Good job on your PR Hannah!
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.
Way to listen to your body on the strength. π
I’m sure you’ll hit 400 on the next testing day.
Mobility + WUx1 + 400m run
Deadlift 1RM
8 x 140 β 5 x225 β 3 x 255 β 1 x 295 β 1 x 325 β 365F — 345F
WOD: AMRAP 10 mins
– 8 Deadlift @ 185#
– 16 Burpee over bar
Score: 4 Rounds + 4 DL
WU 1 + 400 m run
No dead lifts for me & my back π
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
WU x 1
400m run
Deadlift 1RM
8×95 – 5×140 – 3×165 – 1×190 – 1×210 – 1×235 – 1×250(PR 15lbs) π
WOD
8 Deadlift @155lbs
16 Burpees over bar
=4rds + 1 Deadlift
Happy with my number, thanks for the push Amanda π
You did awesome!
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 π
WOD – AMRAP 10 min
8 DL @ 165#
16 Burpee over Bar
Total: 3 rounds + 2 DL
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