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Deadlift

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Workout

Fri

Main WOD

Deadlift (Establish a 1 RM in 20 min)

Deadlift

Metcon (No Measure)

With a partner
Go for a easy 200m stroll
Holding hands is OK
Once you get back, do some sit ups...whatever you think is good
Then if you feel up to it, maybe do a few air squats...6-7 should do the trick.
Then some skill work....maybe a hspu or 2, dont push it too much though
Stretch

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Whiteboard:

Friday, April 01, 2016

Male Clients

1

Avery
Jessup

6:30 AM CrossFit

1 x 1 @ 457.5 lbs

extra 2.5 for rob :)

2

Rob
Boek

5: 30 AM CrossFit

1 x 1 @ 455 lbs

3

Dean
Durfee

4:30 PM CrossFit

1 x 1 @ 440 lbs

Felt good

4

Paris
Rabidoux

8:45 AM CrossFit

1 x 3 @ 405 lbs

4

DAVE
RASMUSSEN

11:30 AM CrossFit

1 x 1 @ 405 lbs

5

Jeff
Hough

5: 30 AM CrossFit

1 x 1 @ 385 lbs

5

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 1 @ 385 lbs

30# increase from last PR

6

Fred
Peterson

8:45 AM CrossFit

1 x 1 @ 380 lbs

15#pr

7

Jeremy
Rigdon

4:30 PM CrossFit

1 x 1 @ 365 lbs

+5

8

David
Fisher

5: 30 AM CrossFit

1 x 1 @ 355 lbs

8

Dylan
Graham

4:30 PM CrossFit

1 x 1 @ 355 lbs

8

Ken
Borst

11:30 AM CrossFit

1 x 1 @ 355 lbs

Only 61 short of a PR

9

Private

5: 30 AM CrossFit

1 x 1 @ 350 lbs

10

Chris
Pearcey

6:30 AM CrossFit

1 x 1 @ 345 lbs

Felt good on back. Heaviest lift since hurting back. Should be ab...

10

Drew
Rivera

8:45 AM CrossFit

1 x 1 @ 345 lbs

Never 1RM before....well this explains a lot

10

Jason
Martin

4:30 PM CrossFit

1 x 1 @ 345 lbs

11

Daniel
Thompson

11:30 AM CrossFit

1 x 1 @ 335 lbs

11

Joe
Bell

4:30 PM CrossFit

1 x 1 @ 335 lbs

11

Todd
Findlay

4:30 PM CrossFit

1 x 1 @ 335 lbs

12

Dave
Anderson

4:30 PM CrossFit

1 x 3 @ 325 lbs

13

Rob
D’Angelo

4:30 PM CrossFit

3 x 3 @ 315 lbs

Missed cycle

13

Andy
Lowrey

11:30 AM CrossFit

1 x 1 @ 315 lbs

13

Bruce
Barnes

4:30 PM CrossFit

1 x 1 @ 315 lbs

not on cycle

14

Jens
Deppe

11:30 AM CrossFit

1 x 1 @ 305 lbs

14

Matthew
Zola

4:30 PM CrossFit

1 x 1 @ 305 lbs

15

Dave
Mosher

8:45 AM CrossFit

1 x 1 @ 245 lbs

working my back

16

Alex
Matsuda

5: 30 AM CrossFit

1 x 1 @ 205 lbs

17

bill
hall

6:30 AM CrossFit

1 x 1 @ 185 lbs

18

Jackson
Strouhal

4:30 PM CrossFit

1 x 1 @ 145 lbs

18

Tyler
Anderson

4:30 PM CrossFit

1 x 1 @ 145 lbs

Female Clients

1

Katelin
Turner

11:30 AM CrossFit

1 x 1 @ 325 lbs

2

Beth
Poore

8:45 AM CrossFit

1 x 1 @ 275 lbs

3

Private

11:30 AM CrossFit

1 x 1 @ 265 lbs

3

Private

5: 30 AM CrossFit

1 x 1 @ 265 lbs

4

miki
hipp

4:30 PM CrossFit

1 x 3 @ 255 lbs

4

Erin
Rabidoux

4:30 PM CrossFit

1 x 1 @ 255 lbs

4

Rana
Schnaubelt

4:30 PM CrossFit

1 x 1 @ 255 lbs

5

Kate
Kauffman

11:30 AM CrossFit

1 x 1 @ 250 lbs

5

Katie
HIlgemann

5: 30 AM CrossFit

1 x 1 @ 250 lbs

6

Cheri
Lebrun

5: 30 AM CrossFit

1 x 1 @ 240 lbs

7

Colette
Matsuda

5: 30 AM CrossFit

1 x 1 @ 235 lbs

8

Sarah
Allgood

4:30 PM CrossFit

1 x 3 @ 225 lbs

8

Sarah
Holman

4:30 PM CrossFit

1 x 3 @ 225 lbs

8

Haley
Bury

5: 30 AM CrossFit

1 x 1 @ 225 lbs

8

Lindsay
Durfee

4:30 PM CrossFit

1 x 1 @ 225 lbs

8

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 1 @ 225 lbs

9

Karol
Anderson

4:30 PM CrossFit

1 x 1 @ 207.5 lbs

10

Jordan
Peterson

6:30 AM CrossFit

1 x 1 @ 185 lbs

11

Chelsea
Kilway

4:30 PM CrossFit

1 x 1 @ 175 lbs

12

Nathalie
Mateer

5: 30 AM CrossFit

1 x 1 @ 165 lbs

13

Lea
Ann

8:45 AM CrossFit

1 x 1 @ 40 lbs

4 sets of 6