Weekend, Warriors

Pick It Up Again

Monday, January 13th, 2014

TCF's Winter 2014 Nutrition Challenge begins this Wednesdsay!  You in?  Attend the information session tonight at 7:30pm to learn all the details.  And if you haven't done so already, please contact Kimberly by noon on Tuesday to officially sign up. 

Workout of the Day


Deadlift - 5 x 3 @ 85% 1 RM from 1/3/14.  Be safe, reduce the weight if necassary.  If you don't have a 1 RM, find it.

Press - 1 x 20 - 5 lbs heavier than Friday, unless you didn't make all 20.  Use 5 lbs less than you did on Friday if you completed less than 15 before you started push presses.  If you haven't done this yet, start with 60% 1RM.


3 Rounds of:

AMRAP in 2 minutes (WIDE OPEN):

6 Thrusters (115, 75)
6 (Total) Lateral Over-the-bar Burpees
6 Toes to Bar

Rest 4 minutes between rounds.

I can't emphasize enough that you should hold nothing back on the AMRAPs.  Post loads and rounds for each of the 3 AMRAP rounds.

Nichole and Elizabeth doin' the work.

QUOTE:"Your genetics load the gun.  Your lifestyle pulls the trigger." - Mehmet Oz


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Amy M

DL -- worked on form/technique
Press -- got all 20 @ 45# for the first time!!
AMRAP Used just bar for thrusters
1+13, 1+14, 1+15

Kristin M.

Love that pic!

Deadlift - 190 lbs, in hindsight, I used the wrong weight, should have been 200.

Press - 65 lbs, got to 15 (1 more than Friday) before having to push press.

2, 1+14, 1+15 rx'd


2+6,2+6,2+2 RX

Chris Jackson

Deadlift: 385#

Press: 140#. only got 17 this time before i had to start doing push presses

Metcon: 1+2 ; 1+0 ; 1+4
Scaled thrusters to 95#, couldnt keep my feet together on burpees, and just pulled my knees as high as possible on T2B


Deadlift: #155
Press #55 got 12 strict press and the rest push press.
1+12, 1+13,1+12 using #65 thrusters.
Anyway we could pre-approve pictures before they get posted?


Elizabeth, agreed!! :)

Was running late so missed deadlifts.

Worked with 70#, previously got 20, last night only got 18, then push pressed 2.

Metcon: 2+6, 2, 1+12. Wore me out!!

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