Deadlift
10-10-10-10-10
Cash out:
Max Pullups in one set
Upcoming Community Events:
5/23 CF Main Line 24 in 24 Challenge
6/2: South Philly Rumble, 9am
6/7-6/9: CrossFit Games Mid-Atlantic Regional at the Prince George Learning and Sports Complex in Landover, MD.
6/15 CF Hanover Fundraiser
6/29- Battle of the Pike- CrossFit 717
6/2: South Philly Rumble, 9am
6/7-6/9: CrossFit Games Mid-Atlantic Regional at the Prince George Learning and Sports Complex in Landover, MD.
6/15 CF Hanover Fundraiser
6/29- Battle of the Pike- CrossFit 717
7/20-7/21 Test your Metal 2013 hosted by CF Advance of Easton http://www.
Quote:
“If you are going to be a champion, you must be willing to pay a greater price.”
- Bud Wilkinson
Results:
King 225, 22max pullups
Mike S 165, 13(pr)
Nora 133, 6 band
Lauren Mer. 165, 7 (pr)
Dinger 175, 7 band
Chip 325, 24(pr)
Peter W 295, 18
Nick T 205, 10
Oleg 295, 18
Jonathan 205PR, 15
Jill 135PR, 10Green
David 143PR
Fran 85PR, 7Green
Ryan B. Form, 19
Tim Mc. 320PR
Joe G. Form, 9
Rinat 205, 8 DeadHang
Tori 125
Mrs. P 125, 12Green
Becky 145, 30
Roman 280/25
Smizzy 143 PR / 9
Gavin 155x5 / 25
Ditty 160/2
Matt B 275 PR/12 MF
Katrina 100/35 green/purple
Tim H 245/3
Ryan S 255 Pr/31
Calves 245/12
Bill 265/11
Arin 175PR/4
John M 225/3 band
Seshu 125/9 green
Peterbutt 305/13
Manisha 113/6 band
Results:
King 225, 22max pullups
Mike S 165, 13(pr)
Nora 133, 6 band
Lauren Mer. 165, 7 (pr)
Dinger 175, 7 band
Chip 325, 24(pr)
Peter W 295, 18
Nick T 205, 10
Oleg 295, 18
Jonathan 205PR, 15
Jill 135PR, 10Green
David 143PR
Fran 85PR, 7Green
Ryan B. Form, 19
Tim Mc. 320PR
Joe G. Form, 9
Rinat 205, 8 DeadHang
Tori 125
Mrs. P 125, 12Green
Becky 145, 30
Roman 280/25
Smizzy 143 PR / 9
Gavin 155x5 / 25
Ditty 160/2
Matt B 275 PR/12 MF
Katrina 100/35 green/purple
Tim H 245/3
Ryan S 255 Pr/31
Calves 245/12
Bill 265/11
Arin 175PR/4
John M 225/3 band
Seshu 125/9 green
Peterbutt 305/13
Manisha 113/6 band
7 comments:
10 RM Deadlift, what a great way to train your body as a whole to hold that form all around, and keep the lift safe.
6/7am
King 225, 22max pullups
Mike S 165, 13(pr)
Nora 133, 6 band
Lauren Mer. 165, 7 (pr)
Dinger 175, 7 band
Chip 325, 24(pr)
Peter W 295, 18
Nick T 205, 10
Oleg 295, 18
Hey guys, South Philly Rumble is on June 1st, not the 2nd. Apologies for the boo boo.
Just a note from Tim - CFE is still on. Meet at the Upper Merion Track!!!
9:30
Jonathan 205PR, 15
Jill 135PR, 10Green
David 143PR
Fran 85PR, 7Green
Nooner
Ryan B. Form, 19
Tim Mc. 320PR
Joe G. Form, 9
Rinat 205, 8 DeadHang
Tori 125
Mrs. P 125, 12Green
Becky 145, 30
CFE-- thanks Megs, I was in the middle of a stormy track workout myself and wanted to make sure you guys got the message to come on over in case the brief storm was a deterrent.
Endurance Track Workout:
DO THIS once a week at the least, to build on your conditioning, eh.
2lap wu
1lap indian run
7min jog with 10/20 second sprints sprinkled in.
4x400m w/2min rest
4x200m faster w/90sec rest
Believe it or not, the sun came out just from 530-630 for everyone to get some training in, good for you, glad it worked out and stellar effort today.
Jim C
Kate C
Kelly G
Tracy O
Jess C
Dave N
4:30 and 5:30
Roman 280/25
Smizzy 143 PR / 9
Gavin 155x5 / 25
Ditty 160/2
Matt B 275 PR/12 MF
Katrina 100/35 green/purple
Tim H 245/3
Ryan S 255 Pr/31
Calves 245/12
Bill 265/11
Arin 175PR/4
John M 225/3 band
Seshu 125/9 green
Peterbutt 305/13
Manisha 113/6 band
Re- did that cash out jawn: 4 (black band)
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