The owners of CrossFit Fredericton are national champions in powerlifting and weightlifting who have been coaching for almost three decades. Some quick numbers for Jodi (<114 bodyweight); 305 squat, 200 bench, 385 deadlift. Anthony (<165 bodyweight); 596 squat, 405 bench, 665 deadlift.
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Wednesday evening: played hooky from Oliver's class to get a 48 km ride in. Weather was too nice to pass up getting seat time in!
C&J 42x1x10

Ring Rows (Feet Elevated) x25 - sets of 2. Tried for 3 a couple of times but was a few inches shy.

5 Rounds
400m Run
20 Russian KBS Green

Rack Pull
144 / 317 x3

Band Pull Aparts (green) x max reps x 5
11, 10, 10, 8, 8
New movement for me. Needs practice

5 rounds: 400m run + 5 power snatch (40kg)
Time: 11:03

Great session!
Deadlift 10RM to 52

10 Chinups
15 Wall Balls (14lb)
Score: 4+10
Thursday: worked a bit late, came home and opted for a 1 hr 10 min. ride with hills: Hanwell (up, gross), Prospect (down, fun), Springhill (up, work but not gross), back stretch of Springhill (down, not fun, had to ride the brakes b/c potholes everywhere), Monteith (up, SUPER gross), Springhill (down, reward for Monteith), and so on. Last rain-free day for a while, gotta pedal.
Squat 452x10.
T-Bar Row

Front Squat

10 goblet squats
10 Russian swings
10 v-ups