Deadlifts and PR’s

Proof of the hard work!

Holy Somoa’s (yes, the Girl Scout cookies) there were PR’s everywhere today.  Deadlift  and rowing.

The form practice we have been doing is really paying off on the C2 erg.  Some PR’s were seconds, and fractions of seconds, and others were 10 seconds, 20 seconds, and 30 seconds.  Way to stick with it and improve a little bit every day.  Today is the last day to put up a number for our extra skill of the month: row 1,000 meters for time.

And the deadlift was awesome.  Some had improvement of 40 pounds.  Some were five pounds.  Anytime the one rep max increases we should celebrate.  How about those 75# and 100#increases?

So, does CrossFit work?  Hell yes it does.  Check out the smiling faces and PR board…hard work wins every time!

Mobility: PNF stretch hams and hip flexor.

Then: row 1,000 m for time.

Deadlift 3-2-1-1-1-1-1

There is something really cool about watching a lady in her 60’s pick up 230 pounds and a man in his 60’s pick up 325 pounds.  Too old for CrossFit?  Never!  Too young for CrossFit?  Never!

We are having a bring a friend day Sunday, March 6 and Monday March 7.  Bring someone with you and show them that you’re not as nutty as they think.

3 replies
  1. Ruth
    Ruth says:

    It was fun fun fun today. Oh sure that last 200m of the row was plenty full of suck but DAMN it was a good day to be at the gym!

  2. Craig Kaminsky
    Craig Kaminsky says:

    I’m still riding the high today from getting my first PR in CrossFit. Thanks, Alan and Faith!

    And a shout-out to One-F for his monster time in the 1000m row (3:30.ish)!!

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