Workout of the Day:
TESTING DAY – Please follow prescription and report scores. We will be using this data going forward to track our athletes’ progress. Online followers, this means you too. If you’ve been following along at home, or plan to do so going forward, please report your testing scores to comments so we can track your progress as well. The more information we have, the better we can tailor our program to suit the needs of our community.
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts;
and then,
“Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lbs.)
30 Pull-Ups
(Our good friend and Invictus East charter member POS holds a 5:30 Jackie time – you’ve got to be moving to beat that.)
A Big Day for Birthdays!
Another Invictus coach is a year wiser! Dani’s birthday was yesterday, but please help her celebrate it today with well wishes and any fun stories you can share in the comments.
AND . . . we can also celebrate the birth of Caleb John Nahama, who was born at 7:06 p.m. on August 19. He is 21 inches long and weighs 7 lbs 15.9 ounces. Mom (Susan), Dad (Justin) and baby are well!
The proud new parents . . . pictures of Caleb will be up soon!
Cannot wait to see the little Nahama!! Congrats Susan & Justin!
Susan & Justin – congratulations my friends, super happy for you guys!!!!
Welcome Caleb! Congratulations Justin and Susan!
Happy Belated Birthday, Dani!
Best wishes to the Nahama’s, too!
Congrats Justin and Susan! We’re expecting great things from little Caleb!
I’m a ding dong! I only did 30 thrusters this morning (apparently I need to borrow Sage’s glasses to read the board!) Somebody needs to keep an eye on me at all times….
So the Apocalypse is not upon us—I did NOT beat Magic Meryll!!! As if!
Congrats Justin and Superstar! Happy belated Dani!
ps – We only need 5 more people to reach our goal of 24 for the Relay for Life event tomorrow. If you can come by during the day or stay overnight please email me (by clicking on my name) and let me know what times you’re available!
Thanks!
Ben
You can also sign up for the team here – http://main.acsevents.org/site/TR?team_id=743435&fr_id=20537&pg=team
Congratulations to the Nahama family. Welcome to the world Caleb! There is a big group of people who can’t wait to meet you.
congrats to justin and susan!!
deadlift 3RM max – 365#. haven’t deadlifted in a while and just started regularly last week again after a couple of months of not working that movement. couldn’t get to the rower in time today due to other commitments and it’s outside so it would have been dark by the time I could get to it. did the CrossFit Football WOD instead:
AMRAP in 15mins:
3 HSPU
5 Pull-ups
7 KTE
9 rounds complete.
Congratulations Justin and Susan.
@ Richard – nice work on the dead lifts. Hollywood Jim and I also pulled 365 (a PR for me @ 3x).
Congrats Justin and Susan! I hear little Jackson Bridges (Josh & Erin’s son if you didn’t know) is already up to 50 unbroken pull-ups, so I’d say Caleb’s got some work to do!
Happy Natal Anniversary, Dani!
Congratz!
I pulled 375 in the dead lifts and that is my new 3-RM my last 3-RM was 365, so hurray for me
D
Ripped my hands on Friday morning. Did DLs on Sunday (8/22) 3RM – 205#
Plan to do Jackie later in the week/weekend.