Check our Cara in this month’s newsletter
Strengths for the week:
M – Deadlift
T – Press
W – Squats
F – Bench
Deadlift
50×5
65×5
75×5
85×3
90×2
95×1+
3 rounds
21 Goblet Squats (50/35#)
15 Bar-facing Burpees
9 HSPU (scale = 15 HR Pushups)
*15 min cap
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
HSPU was on an ab mat, so not really Rx, but close.
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!
You were flying Remi!! Good job!!
With enthusiasm, haha.
Good job 🙂
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
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.
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!
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
Wod: 7:06 Rx
Burpees feel good some days..
Thanks Blake!
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!
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!
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!
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!
and 5024m row for the team.
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
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
Group wu
Deadlifts
50 -155 x 5
65 -190 x 5
75 – 220 x 5
85 – 250 x 3
90 – 265 x 2
95 – 280 * 5
WOD 10:58
Thanks Blake!
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
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
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
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 !
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
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
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!
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!
DL
110×5 135×5 155×5 165×3 175×2 185×5 and could have done more. Nice surprise.
Wod Rx
7:38
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!)
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
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
Wod rx: 14:23
HSPU are starting to come back, although slowly, I’m happy about that.
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
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!