Gabe
Math may not be the subject of choice for our young lifters, but they sure do work hard trying to perfect the deadlift!
Ben
Deadlift
3-2-2-1-1-1
This means a set of 3 reps, a set of 2 reps, another set of 2, a "set of one" aka a "single." This few reps indicates maximal load, and indicates longer rest times.
Birthdays:
Happy Birthday to Katie and Sandy!
Quote:
"Nothing arouses ambition so much as the trumpet clang of another's fame."
-Baltasar Gracian
Results:
Kimberly 235 (pr)
Dianne 200 (pr)
Kara 205 (pr)
Chris 185
Karin 180 (pr)
Brie 180 (pr)
Ben 235 (pr)
WW 325(pr)
CC 175
Kathleen 165
Jim C. 395
Rob Ph 395 (pr)
Nikki 245 (hybrid recovery)
Jackie 215 (pr)
Karen 200
Tim H 335
Pat 255 (pr)
Gabe 250 (pr)
Jen N 190
Granny 230
Miranda 275
Conn 365 (PR)
Cline 305 (PR)
Bordon 365 (PR)
Kristin T 210
Charles 245 (PR)
Melinda 290
Sam B 315
Sharon 255
Rob Pl Form
Pooch 265
Mike S 230
Paul F 265
Darlene 183
Brittany 83
Denise 185 (PR)
JZ 305
Ditty 202.5 (PR)
Jeff Hi 285
Tim G 295
Jerry 385 (PR)
Olan 365 (PR)
Seth 275
Peterson 385
Kim G 195
Flounder 335 (PR)
Vinny 405 (PR)
Melanie 215
Jen N 190
Granny 230
Miranda 275
Conn 365 (PR)
Cline 305 (PR)
Bordon 365 (PR)
Kristin T 210
Charles 245 (PR)
Melinda 290
Sam B 315
Sharon 255
Rob Pl Form
Pooch 265
Mike S 230
Paul F 265
Darlene 183
Brittany 83
Denise 185 (PR)
JZ 305
Ditty 202.5 (PR)
Jeff Hi 285
Tim G 295
Jerry 385 (PR)
Olan 365 (PR)
Seth 275
Peterson 385
Kim G 195
Flounder 335 (PR)
Vinny 405 (PR)
Melanie 215
I just got home from dinner at Theresa's in Wayne. They will make any of their pasta dishes with spaghetti squash. It was soooo good that I just had to share the news!!! :-)
ReplyDeleteThat is so cool...thanks for sharing!!
ReplyDeleteThanks Cate, that's great to know! We should get a group together for dinner there sometime :)
ReplyDeleteTheresa's is great!!! I'd love to get a group to go there some time.
ReplyDeleteHappy birthday Katie and Sandy!!!
So I have to know, Danny, did you have a drink??
ReplyDeleteKatie and Sandy, happy birthday!!!
I can vouch for Danny, he did not!!! He showed great restraint, even with the bears loss!
ReplyDeleteHappy Birthday Katie and Sandy! Hope you both have great days!
ReplyDeleteA sad good by to the godfather of fitness Jack LaLanne...at 96!
ReplyDelete80 + years of work getting people in shape and teaching the ills of SUGAR!
http://abcnews.go.com/GMA/video/goodbye-godfather-fitness-12746856
And Donkey representing at CrossFit Central London!
http://www.crossfitcentrallondon.co.uk/
Hey all- So far I have the following people in for the metro dash on April 30th: Charles, maura, karen, miranda, cheri, gina, mike f, ken, cline, vincentvincent and myself.
ReplyDeletehttp://www.metrodash.com/pa-nj/
People def will be able to register later, but if you want to guarentee you are in the heat with the KOP crew..let me know soon! stephanie@radicalhateloss.com
Should you be hitting your max on that first set of 1?
ReplyDeleteAlso wondering what % you should be using on the 3/2 rep sets. I'm sure this will be gone over in class, but I'm just anxious... :)
peterson:
ReplyDeletei dont know if there is a science to it but i would be pulling near max on my first single. deads can be dangerous so a lot depends on how you are feeling. some days you have it and some days you dont. my set of three would be about 70 percent of my one rep max. From here, my set's of two would be 75 and 85% and from there I would probably jump 90-95% depending on how I felt. I would try to pull a PR on second to last one and see what happened with the last one. Obviously before putting on 70% for your 3, you need to significantly warm up with lighter weights but I would start counting there.
So sad about Jack LaLanne! What a wonderful life! He is quoted in that newsclip saying that inactivity is the biggest killer. As I watch my parents age, I couldn't agree more...Farewell,Jack!
ReplyDeleteSteph - I have the Broad Street Run on 5/1, so will be unable to do the Metro. Is anyone doing the Brandywine Mud Run this year?
ReplyDeleteI miss you guyzzz!!!! I'll be back soon... been traveling for the last two weeks... booooo
ReplyDelete9:30 results:
ReplyDeleteKimberly 235 (pr)
Dianne 200 (pr)
Kara 205 (pr)
Chris 185
Karin 180 (pr)
Brie 180 (pr)
Way to go ladies!!!!!! Great job. It's so much fun to see you all getting so strong! Woot Woot! That was awesome.
happy b-day katie (dont know which one) and sandy.
ReplyDeleteinformation on sectionals was posted but not much. they said it starts march 15th and will last SIX weeks. a new workout will be posted every tuesday and you have until sunday to get it validated at an affiliate or uploaded to a website. this seems interesting. it is asking a lot of affiliates to be available to anyone that wants to do a workout in my humble opinion
read this:
ReplyDeletehttp://www.slate.com/id/2281700
then watch this:http://www.youtube.com/watch?v=fusyvOQKyQ&feature=player_embedded#!
CROSSFIT SNACKBOX
Thanks for the birthday wishes! You won't see me tonight so there shall be no birthday burpees. I'm actually a lot older than people think I am, so it would be cruel of me to do that to you all ;]
ReplyDeleteSandy
Whatever happened to Dr. Jeff's mobility class? That was a great class.
ReplyDeletehttp://aimeesfitnessblog.blogspot.com/2010/08/jeff-handler-recently-returned-from.html
Solid deadlift work at the 4:30 class! A good amount of PR's and solid work on form and perfecting the lift!
ReplyDeleteA special shout to WW, Brian, Gabe and Ben who did the extra credit work at the end of class :)
630pm Class!
ReplyDeleteJen N 190
Granny 230
Miranda 275
Conn 365 PR
Cline 305 PR
Bordon 365 PR
Kristin T 210
Charles 245 PR
Melinda 290
Sam B 315
Sharon 255
Rob Pl Form
Pooch 265
Mike S 230
Paul F 265
Happy Birthday Katie & Sandy!!!!!!
ReplyDeleteGuys, just a reminder after looking at the pictures to have your neck/head in a nice neutral position. There is nothing high on the wall in front of you...promise.
ReplyDelete