The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes deadlifts and running.
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Go Adam!
Got good teachers!
Daily Squats
1 x 135, 225, 275, 315
CFWU x 1
Press 5RM
75, 90, 105, 120, 130, 140 x 4

WOD:
5 rounds of
5 Deadlift 315# (sumo)
200m run
Time: 10:19 (estimated 10 minutes)

Nice work 6am!
CFWU x2
Press to 65
WOD:
5 rounds of:
5 sumo deadlifts (105)
200 m run
8:00
Great work everyone!
Daily squats to 225
Press to 115
Skill work: DUs and pistols

WOD: 5 rounds of:
5 Deadlifts @315 (subbed 225)
200m run

Estimated time: 5:00 Actual time: 5:42
Bike to gym- 20 min + 10 jumping chinups, 10 pushups, 10 situps

Press to 63 x 5

WOD: 5 rounds of:
5 sumo deadlift (105#)
200m run
Time: 7:53

Great work 7am class! Nice to meet you Nick!
6am Class
Warm Up
Squat Therapy
3 Sets of 25 at 45#
Hot tub
My back has been bothering me for a few days...need some therapy!
6am
Bench Press to 185 X 4 ....c'mon.. matches PR

WOD:
5 rounds of
5 Deadlift 185# (sumo)
200m run

8:52
11am

Warmup/Yoga

Squats to 220# x 5

5 Rounds:
5 sumo deadlift (225#)
200m run

7:26
AM: Hot Tub/Stretch. CFWUx1. Bench Press 140x5 (PR for reps). Squat 235x1. 5 Rounds of: 5 Deadlifts (225 pounds) + 200 Run in 9:19. My calves are ridiculously tight...can't wait for my massage on Thursday. ;)
Push press (x3) to 95 lbs
Got 'em! :-)

5 Rounds:
5 sumo deadlift (125 lbs)
200m run

8:38

Pretty happy with this. Loved the WOD! Nice work nooners. And fun to watch Omar's effort against Tony and Al. ;-)
Overhead Press to 50# x 5
WOD:
5 rounds of
5 sumo deadlifts (130#)
200m run

Time: 8:46
Rest day. 12PM: squat 495x1, power snatch 195x2. Just testing some light pulls.
CFWU x 1

Squat to 120:
65x5
80x5
90x5
100x5
110x5
120x5

Everything felt good. Skipped to WOD to save the body for league finals tonight:) Great to be back on a regular schedule at CFF.
More squat therapy 165#
WOD: 5 burpees+5 push ups, 200m run for 5 rds. 11:30ish.

So I challenged Anthony Bainbridge for a 5 burpee, yup lost that one by 1 burpee, freak hes got a turbo switch somewheres
and then raced with Alan Rockwell for 200m, underestimated him but not bad he needs more practice to beat me, and tom is another day.... wait I actually can beat Anthony in eating... maybe a foot long sub
Omar says to me after the "race" ... "I thought we were doing 10 reps so I paced it." HAHAHA.
If Rich Froning knew I existed he would just quit
Power cleans with push jerk
65 x1
85 x 1
95 x 1
100 x1
105 x 3

Front squats to 145x 1

5 rounds
Dead lifts /185 lbs
200 m run
8:57

45 k bike in the afternoon
Daily squats to 345x1

Press (3r@90%) PM 130
65,75,85,95,105,115

5 rds
5 Deadlifts (315 lbs)
200m run

7:44

Holy damn exertion headache. I don't think Barbara gives me on this bad.
CFWU
Squats to 90#x5
WOD
5 rounds
5 sumo deadlifts (105#)
200 m run
time 8:29 min
Why does vacation seem like such a great idea until you get back to the gym???
Great to be back at it though!
Good work 6 ers!
Cfwu
Bench 130 paused
70.85.100.110.120.130x5
Daily squat 255
135.185.225.255x1
Wod
5rnds
5 sumo deadlifts 225lbs
200m run
8:15
Estimated 8:19. So I was pretty close. Fun night I missed the good ol sausage fest. :p
Press
175x4 PR for reps

WOD:
5 rounds
5 deadlifts 315#
200m run
Time: 7:20
Nice time Olivier
Cfw
Bench 45,55,65,75,85,95 x 3

Wod
5 deadlifts 155 #
200

12:42

Did 4 rds
Slacker Sarah.