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Components

Deadlift

Settings

Workout

Deadlift 5RM

3 rounds:
Row 200M
10 Good Mornings (start PVC, go to barbell)
10 Bent-over Rows
10 GHD Sit-ups

Pre-WOD Mobility:
Super couch (2 min each side)
Iron cross stretch (2 min each side)

Deadlift (5-5-5-5-5)

Deadlift

Metcon (No Measure)

5 rounds:
30-second sprint on Rower
1:30 rest

Post-WOD Recovery

T-spine smash (roller) (3 min)
Lower back smash (2 min each side)

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, January 08, 2019

Male Clients

1

Harry
Stein

4:30 PM CrossFit

1 x 5 @ 405 lbs

2

Jason
Shand

5:30 PM CrossFit

1 x 5 @ 385 lbs

2 @ 405

3

Blake
Clark

4:30 PM CrossFit

1 x 5 @ 365 lbs

4

Ryan
Wolf

Open Gym 11am - 1pm

1 x 5 @ 345 lbs

5

Ken
Mitchell

6:00 AM CrossFit

1 x 5 @ 325 lbs

5

Mike
Harkema

6:00 AM CrossFit

1 x 5 @ 325 lbs

1x7@325, 1@345.......rowing total 931m#beatbrianpostles. :)

6

Jim
McShane

CrossFit: 5:00 AM

1 x 5 @ 315 lbs

3x335

6

Justin
Callas

4:30 PM CrossFit

1 x 5 @ 315 lbs

7

Bruce
Fritz

5:30 PM CrossFit

1 x 5 @ 300 lbs

8

Brian
Postles

6:00 AM CrossFit

1 x 5 @ 285 lbs

8

Hazen
Arnold

Open Gym 11am - 1pm

1 x 5 @ 285 lbs

8

Kevin
Baird

6:00 AM CrossFit

1 x 5 @ 285 lbs

9

matthew
smith

CrossFit: 10:00 AM

1 x 5 @ 275 lbs

10

Zachary
Sarver

CrossFit: 5:00 AM

1 x 5 @ 260 lbs

11

Edward
Higginbotham

6:30 PM CrossFit

1 x 5 @ 255 lbs

12

Mason
Coursey

CrossFit: 5:00 AM

1 x 5 @ 245 lbs

12

Matt
Lee

CrossFit: 5:00 AM

1 x 5 @ 245 lbs

13

Bruce
Cohee

4:30 PM CrossFit

1 x 5 @ 225 lbs

14

Gabriel
Ripley

CrossFit: 10:00 AM

1 x 5 @ 215 lbs

15

Xander
Hershkowitz

4:30 PM CrossFit

5 x 5 @ 210 lbs

16

anthony
palmisano

CrossFit: 5:00 AM

1 x 5 @ 205 lbs

17

Omar
Stookey

4:30 PM CrossFit

5 x 5 @ 185 lbs

Female Clients

1

Mia
Klavon

CrossFit: 5:00 AM

1 x 5 @ 255 lbs

145 215 245 255 2@245

2

Hannah
Gott

5:30 PM CrossFit

1 x 5 @ 250 lbs

3

Irish
Sirmons

4:30 PM CrossFit

1 x 5 @ 245 lbs

175-195-215-225-245

4

Alyssa
Stookey

6:00 AM CrossFit

1 x 5 @ 220 lbs

5

Liz
Gilbert

6:00 AM CrossFit

1 x 5 @ 215 lbs

5

Mary
Rice

4:30 PM CrossFit

1 x 5 @ 215 lbs

5

Rose
Geranio

6:00 AM CrossFit

1 x 5 @ 215 lbs

2 @230

6

Clelia
Stevens

Open Gym 11am - 1pm

1 x 5 @ 205 lbs

6

Denee
Wolf

Open Gym 11am - 1pm

1 x 5 @ 205 lbs

125, 155, 175, 185, 205

6

Jessica
Davis

4:30 PM CrossFit

1 x 5 @ 205 lbs

7

Alicia
Higginbotham

5:30 PM CrossFit

1 x 5 @ 195 lbs

210x4. could have gotten 5th rep, but felt it in my back and stop...

7

Anna
Queller

6:30 PM CrossFit

1 x 5 @ 195 lbs

8

Kelley
Wallace

6:00 AM CrossFit

1 x 5 @ 185 lbs

9

Leesa
Fritz

4:30 PM CrossFit

1 x 5 @ 180 lbs

10

Anna
Postles

6:00 AM CrossFit

1 x 5 @ 175 lbs

10

Jill
Fisher

CrossFit: 10:00 AM

1 x 5 @ 175 lbs

11

Catherine
Spencer

6:30 PM CrossFit

1 x 5 @ 155 lbs

1 x 3 @60

12

Elese
Kyle

5:30 PM CrossFit

1 x 5 @ 150 lbs

13

Carrie
Clime

Open Gym 11am - 1pm

1 x 5 @ 145 lbs

14

Lauren
Taylor

4:30 PM CrossFit

1 x 5 @ 135 lbs

stayed conservative :o(