October 2, 2009
October 7, 2009

Everyone can log a 1 Rep Max now, and we will be testing again on Sunday December 6th. There will be multiple categories for men and women, and prizes for the winners.

Sundays class began with working up to a 1RM Deadlift. We hit at least one PR (Sara @ 250), and got some good adjustments in. Also saw some good misses, with Tom A pulling to mid shin, keeping totally locked in spine while stalling, then setting it down. This is TRAINING, and the point is to get stronger, and improve incrementally.

Metcon finisher was 12 minute AMRAP of:
250 M Row
5 Toes to Bar
15 Squats

Keep going on as many rounds of T2B and Squats until its your turn to row.



  1. Steph says:

    Look at Ami go!! Ami, you rock 🙂 So great to have you back in class!

    Didn’t hit a PR on Sunday so I will put my current 1 rep max at 200, that was the heaviest I’ve ever gotten.

    Did toes to bar for the first time and felt like it was easier than knees to bar. Think I’ll be doing those from now on 🙂

    Tom, I have a question – for the DL challege, will the person’s weight be calculated into the math somehow?

  2. Maiko D. says:

    Welcome back Ami!! =D Looking good and training smart!

    I’d be very impress if weight was taken into account because I feel that it generally isn’t in CF. Actually I take that back – Tom is one of the few CF trainers I’ve seen plan workouts where the weight it based on a percentage of your bodyweight at least when I was still doing classes.

    Anyhoo, I’m also curious to know if this is a strict “you gained x# on your DL since 10/4” or if the person’s weight is factored in somehow.

  3. Tom Brose says:

    We will go for overall max, percentage increase and percentage of bodyweight!

  4. edgy reggie says:

    Okay, I’m up (pardon the pun) for the deadlift challenge. Yesterday, I pulled/lifted 180 kg (396#); that wasn’t my PR (which was 405# x 3).

    My goal is to get in the 193 – 195 kg range (425# – 430#) by the end of calendar year 2009. Think I can do it? Stay tuned.

    Oh, and the yesterday’s met-con was a good one. No burpees and no running: Reggie likey. 🙂

    CFDC’s own ODB is…back to commenting on this blog.

  5. John Frazer says:

    I maxed at 244 yesterday. For the deadlift contest, call it 255 since I did that last week; yesterday I was under-recovered from a WOD Saturday that included 45 power clean & push jerks.

  6. Sara says:

    I second Steph’s comment about Ami. Ami you rock!!!!

    As Tom said I PR’d at 250lbs. I skipped out on the MetCon in an attempt at 260lbs. I am up for the DL challenge. If I finish out the year pulling 280lbs I will be halfway to the goal I made I made a month or so ago (when I pulled 1.5 bodyweight) of 2x body weight by May. I know that is pretty ambitious but I everyone always says not to set you goals too low.

  7. SaltyHat says:

    I concur: it was great to see you Ami. Is there nothing that will stop these CFDC women??

    1 rep PR DL for me is 420/425 – it’s been awhile and I can’t really recall. I am excited about the challenge, though, for me, am I also adding a goal of moving increased weight with good form. While I can feel the strength, I want the form, and am going to be working on that much more intensely between now and then.

    For the metcon, I teamed up with Chris W. and Johanna, and eked out 11 rounds. Didn’t hurt that I worked T2B the day before.

  8. TomandAmi says:

    Felt better dead lifting than I usually do – my least favorite lift. Equaled a PR the night before with 3×5 @ 275 working to 3 X 10. Focused primarily on form and pulling less weight but still got to 275 then backed-off – opted long term spinal health as Tom put it.

    Decided that between Mponday an dthe Hopper Challenge will focus most of my time and every day on a HSPUs, DblUnders, Ring Dips, an dTrying to get a MU – motivated by fear of one or more of those movements coming up. With the pistols I am roling the dice that they will not appear.

  9. Monica says:

    Nothing stops CFDC women! Oh my, has it been that long since I have been in class too?? No idea Ami! Congrats! I’ll be making my return on Thursday. Can’t wait!

  10. Tom Brose says:

    Looking forward to seeing you Monica. Missed a good one tonight, but we’ll have something good in store for your return!

  11. Monica says:

    Haha excellent. Note to self: don’t announce my return next time 😉 Looking forward anyhow…