ANNOUNCEMENTS:
-There will be no Open Gym this Saturday (12/12) as we have several athletes competing at the Winter Warzone Competition at CrossFit Earned in Merrimack, NH. We encourage everyone to come down and support your fellow athletes!
Warm-up Drills
I. Run 200m
II. 10 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Deadlift
Warm up with 3 sets x 5 reps before completing the following workload of Deadlift.
Deadlift 3-3-3-3
Notes: Athletes with an established Deadlift 1RM should aim for their last triple to be 75-85% of their 1RM.
Post loads to comments.
“Time Dilation”
Complete 6 rounds for time of
Run 150m
5 x Front Squat (135/95)
15 x GHD Sit-ups
Post times to comments.
“Taste the Rainbow”
Did something *really* wonky to my back yesterday. Hence a forced active rest day today.
Good luck to everyone competing tomorrow! CRUSH IT! Wish I could be there! In Franconia over the weekend–along with some hiking in my very near future.
TGIF, all! :)-
“Taste the Rainbow”
Did something *really* wonky to my back yesterday. Hence a forced active rest day today.
Good luck to everyone competing tomorrow! CRUSH IT! Wish I could be there! In Franconia over the weekend–along with some hiking in my very near future.
TGIF, all! :)-
Deadlift: 3x405lbs
“Time Dilation”: 13:33 rx’d
deadlift: 505 x 3
“Time Dilation”: 15:51 rx’d
Deadlift: 245×3.
This turns out to be about 77% of my estimated 1RM. I’ll take it.
“Time Dilation”: 14:50 Rx (from a stationary reference frame; I could have shaved off a few nanoseconds if I had done this on the back of a speeding flat-bed truck).