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Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
No Brainer - Iron Grip CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:00 AM CrossFit
9:00AM to 12:00 PM Open Gym
12 PM CrossFit
3:30 PM Crossfit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM Crossfit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
49 (19/30)
Workout
No Brainer
Shocker, it's going to be difficult to breathe today. And then you're going to need to lift some weight. Today is entirely relative to each person. You've got 5 chances to see what you can get for 6 deadlifts, but this isn't necessarily a 6-rep max. Do that and we might start to see the rounded backs and then witness everyone hobbling around. Those 6 reps are ideally unbroken, and ideally the best 6 deadlifts you've ever done in your life...every round. So start a little conservative the first round, and if it feels good and it looks good, go up from there. Otherwise, use today as a chance to test that moderate weight and make it look gooood.
Open - Performance - Fitness
Metcon (Time)
On the 3:00 x 5 Rounds:
21 Plate Hops (45# Plate)
12 Shuttle Sprints
6 Deadlifts
Build in Loading on the Deadlift
*Score is slowest round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 24, 2019
Male Clients
1
Joel
Pierce
5:00 AM CrossFit
1:07
185# :58, 1:04, 1:04, 1:07, 1:05
2
Jeffrey
Stark
4:30 PM CrossFit
1:14
135-155-165-185-195 sandbagged
2
Joseph
Stier
3:30 PM Crossfit
1:14
225
3
Private
3:30 PM Crossfit
1:15
4
Mike
Turtur
5:00 AM CrossFit
1:19
225-265
5
Salvador
Gomez
4:30 PM CrossFit
1:21
185,205,225,245,255
6
Aaron
Roberts
8:00 AM CrossFit
1:23
185# 1:06 205# 1:09 225# 1:12 255# 1:18 275# 1:23
6
Charles
King
8:00 AM CrossFit
1:23
185/195/205/215/225
7
Josh
Randall
6:30 PM Crossfit
1:24
1:15/185-1:15/205-1:18/225-1:24/245-1:20/255
8
Brent
Buenger
9:00AM to 12:00 PM Open G...
1:29
275-315
9
Justin
Ball
6:30 PM Crossfit
1:30
1:05 185#, 1:10 205#, 1:16 225#, 1:25 245#, 1:30 255#
10
Dan
Meyer
5:30 PM CrossFit
1:33
1:12 @ 135, 1:09 @ 155, 1:23 @ 175, 1:22 @ 195, 1:33 @ 215
11
Eric
Levy
4:30 PM CrossFit
1:34
135, 155, 175, 195, 215
12
Scott
Jackson
6:30 PM Crossfit
1:35
265
12
Tony
Ortega
5:00 AM CrossFit
1:35
155#
13
Santiago
Robles
4:30 PM CrossFit
1:39
135lbs, 185lbs, 215lbs, 235lbs, 245lbs
14
Bryan
Hancock
3:30 PM Crossfit
1:43
135#
14
David
Nye
3:30 PM Crossfit
1:43
185, 205, 215, 225, 225
15
George
Millman
3:30 PM Crossfit
1:42
dead 145
Female Clients
1
Erin
Johnson
5:00 AM CrossFit
1:11
109, 111,110,111,110
2
Allison
Cesare
5:00 AM CrossFit
1:14
130
3
Kimberly
Johnson
5:00 AM CrossFit
1:16
145-155-165-175-185
4
Jenna
Steele
4:30 PM CrossFit
1:18
1:18 (#85) / 1:16 (#95) / 1:18 (#105) / 1:15 (#115) / 1:18 (#125)
5
Rachel
Balsiger
9:00AM to 12:00 PM Open G...
1:19
1:19-125# / 1:16-135# / 1:13-145# / 1:14-155# / 1:16=165#
6
Kayla
Long
12 PM CrossFit
1:20
At 125
7
Jennifer
Wheeler Bu ...
5:00 AM CrossFit
1:22
165# (85/105/125/145/165)
7
Private
9:00AM to 12:00 PM Open G...
1:22
8
Megan
Barbeau
6:30 PM Crossfit
1:29
165# @ home / 125, 135, 145, 155, 165
9
Kristen
Long
12 PM CrossFit
1:30
125,135,140,145,150
9
Rachel
Hodges
3:30 PM Crossfit
1:30
135
9
Tammy
Houde
8:00 AM CrossFit
1:30
125lb 85,95,105,115lb
10
Marian
Squires
12 PM CrossFit
1:33
11
Amanda
Nye
4:30 PM CrossFit
1:35
1:13, 1:17 (extra shuttle sprint) 1:20, 1:29, 1:35
11
Kariann
Stark
3:30 PM Crossfit
1:35
125-145-165-185-205
12
Amanda
Funke
3:30 PM Crossfit
1:36
1. #65 1:25 2. #85 1:25 3. #105 1:27 4. #125 1:36 5. #105 1:26
13
Lily
Jackson
6:30 PM Crossfit
1:37
150#
14
Nancy
Fairbanks
4:30 PM CrossFit
1:43
105,125,145,165,185
14
Samantha
Vigil
8:00 AM CrossFit
1:43
1:30; 1:29; 1:30; 1:43; 135 85-95-105-115-115
15
Samie
Garcia
4:30 PM CrossFit
1:44
65# - 105#
16
Heather
Shepherd
3:30 PM Crossfit
1:47
65-75-75-95-95
17
Courtney
Randall
6:30 PM Crossfit
1:50
85-95-105-115-125,1:45,1:50,1:46,1:50,1:47
18
Michelle
Hancock
4:30 PM CrossFit
1:51
155
19
Jennifer
Justesen
5:30 PM CrossFit
1:55
135#1:30, 155#1:31, 175#1:42, 195#1:55, 215#1:53
20
Jen
Padilla
5:30 PM CrossFit
2:09
85-105-125-135-145
21
Anastacia
Wagner
5:00 AM CrossFit
1:25
85 95 105 115 125
22
Andrea
Fabry
12 PM CrossFit
1:34
90-110#
23
Lorrinda
Sturgeon
4:30 PM CrossFit
1:40
15# plate hop 85# dl
24
Alexandra
Ortega
5:00 AM CrossFit
1:47
105#
25
Kim
Cardenas
5:30 PM CrossFit
2:01
55-75-85-95-100
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