Monday August 13, 2012

Gaines pulling 505 on deadlift at the Occupy Strength Comp.

** Announcements**

• News Flash!!!  Matt Gaines is strong.  Oh wait, we already knew that.  And now so does the rest of the local CrossFit community.  Our very own Coach Gaines placed 4th in his weight class at the CrossFit One World Occupy Strength comp on Saturday and probably should have placed even higher since he had some issues on power clean, putting up "just" 285 (he's clean and jerked over 300 recently).  But he also benched 330, squatted 395, and deadlifted 505 for a total of 1515.  Pretty friggin' awesome.  Congrats Matt!  Way to represent!

• Shoulder mob is the focus in 11:30am ROMIK today with Dr. Coats.  Be there!!!

Class WOD

A. UB hang squat clean: 3-3-3-3-3; rest as needed

B. 30-20-10 rep rounds for time:

• T2B
• box hops (24/20)
• handstand walk (30ft-20ft-10ft)

*scale hsw to wall runs (1:1 rep ratio) or wall climbs (5-3-2 reps)

11:30am ROMIK with Dr. Coats

Focus area:  General shoulder mobility

Post results and thoughts to comments.

Comments

[Sully]

Gaines = STUD!!! nice work Matt!! (although your calves look really small in that picture....just saying)

[JK]

A. Worked up to 105# x 3 reps
B. 10:29 rx

[Kindra]

115# for 2 reps then failed the 3rd because my form brokedown on the bottom and so I dropped the weights
12:42 rx with handstand walk

[Scott Z]

A: 115-135-145-155-165
B: did yesterday's workout. 2k Row 8:02 & 52 double unders then did 5k on bike

[BenE]

A: 165
12:22 Rx

[James]

A: 225x2 grip slipped while catching the 3rd rep
B:6:08RX

[Klempsun]

A: 205
B: 10:20 rx

[A skinnier, shorter, healthier TC]

Thanks everyone for your congratulatory remarks today! It's very nice to hear all the support from everyone, It keeps me going. I recommend that everyone at Cadence that takes their crossfit training more serious than "just something to do" should sign up for as many events that you can. It helps keep you motivated and puts you outside your comfort level. Don't worry if you think you are not good enough or you don't want to embarrass yourself. The crossfit community is so supportive and so down to earth. Do something different and exciting with all the training you guys have been doing. Good luck and have fun with this crossfit stuff while you still can. And TC quit getting teary eyed!!

[27]

A. 175
B. 7:33 Rx