We’ve been coaching for 30 years combined and opened our gym 9 years ago. We were the 1st CrossFit gym in the Maritimes, 1st in Atlantic Canada, 9th in Canada, and 114th in the world.
this is awesome.
Deadlift 45x5; 55x5; 65x5; 75x5; 79x5; 82x5
Bench 15x8; 19x8; 23x8; 26x8; 29x8; 32x8
10 Wallballs 14#
10 Box Jumps 20"
Warmup: Burpees, squats, lunges, ring rows, 1 min. plank, V-ups, TGU's
Deadlift 1RM to 87
50, 60, 70, 80, 84, 87 *PR :)
After this, I felt like trying heavier and coach Anthony encouraged me to load the bar with 91. I'm bad at math so did not realize the significance of this number until I had done it.
Woot! 91 kg/201 lbs! :) Thanks for that push Anthony!
10 Wallball (10)
10 Step ups
Score: 4 + 27
Nice work 6 am! and big thanks to Ashley for capturing my PR in pictures :)
96 / 212 x5
35 HSPU (NOT for time)
10, 10, 9, 6
Row (rest 3 min between)
1000m easy: 4:37.6
1000m max effort: 3:32.7
1000m moderate effort: 3:54.3
But started a real bad headache after.
Snatch 1RM to 45 (10x better than last time so PR for form!)
PM: Hot Tub/Stretch.
20 Minutes of Hip, Thoracic, Shoulder Stuff.
800m super casual jog.
Deadlift 130kg/286# x1x2. Only 99 pounds below my PR. YAY! lol!
Then dropped a box on my foot because the noon crew did not put them away properly.
Kroc Rows 24kg/53# x 20 reps per arm.
10 WallBall, 14#
10 Box Jumps, 20"
Score: 6 rounds - Slow and controlled - swollen and bruised toe took some of the fun out of this workout. And this normally would have been a fun workout for me. :(