Team5p hits Cindy!

Awesome work on the 5 rep Deadlifts Team 5p!
This was the 2nd time we've deadlifted in our 3-weeks together and I saw some amazing progress! Unfortunately in my excitement to get "Cindy" started I forgot to have you record your numbers in the Deadlift. I saw Brenda and Laura hit 155lb x 5 reps...SOLID!

"Cindy"
AMRAP in 20 min
5 pullups
10 pushups
15 squats

Mike S 16.33
Jason 14.33
Stewart 12.33
Laura 9.66
Jerry 9.33
Clarisa 13 pink
Teaka 7.66 pink
Brian 7.33 green
Marissa 8 green(mod push)
Brenda 7 green (mod push)

The Silent Storm

I was slow with the camera today but did take an after shot of what the barbell looked like after the Silent Storm hit his 5 rep Max in the Deadlift...

WOW!

The First 15 minutes actually turned into 25 minutes work on the deadlift...It was important to spend the extra time on it.

A whole lotta Pushups today!

I changed the workout a bit for team 9am so they could get some extra work in on their pullups - It was a tough little circuit!

Strength and Speed

More Pictures on Flickr!

Hey Team, Awesome progress on the Deadlifts!

A great day for AB Strength!

The Silent Storm smoked a crazy 385x5!

Amazing Speed on the Met-Con Circuit!

The Dumbbell Snatches were really dialed in...

Great line of pull and overhead postion of support!

1. Strength:

Deadlift x 5 reps

2. Met-Con:

10 Rounds for Time

(20 min time limit)

6 Pullups

9 Pushups

12 Dumbbell Snatches

5pm CrossFit and the deadlift

Excellent progress on the Deadlift team 5p!

The goal was to understand tension and proper posture, well done!

We quickly moved into a potent 20 minute metabolic circuit:

"Five and Dime"

Kudo's to Laura B who is putting together multiple kipping pullups!

Remember to move to a lighter band as soon as possible!

The Deadlift
"The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength. Regardless of whether your fitness goals are to “rev-up” your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic
performance, or maintain functional independence as a senior, the deadlift is a marked shortcut to that end."

~Greg Glassman

Weight Vest

At 0600 Kara, Elise, Kevin, and Chip led the first wave of Team Weight Vest...

0645 saw Karen, Melanie, Danny, and Pat...

0730 had Cara, Stacey, Eric, Keith, and Vinnie...

Awesome work!

Be ready cause you're next!

Pic: Team 0600 Weight Vest

Team 0645 Dialed in on the Modified Deadlift:

Karen
Noelle

Stuart

Only 2 months ago Cara was celebrating her first pullup...

Today we duct taped a X-Vest to her so she could have at it!

Note the tape on the hands from some torn calluses...lookin' like a true warrior Cara!

We emphasized Core stabilization and posterior chain strength during our Modified Deadlift Work: 10 reps x 6 sets

"Spring"

Wear a weight Vest

amrap in 20 minutes

5 chinups

10 High Box Jump

15 Heavy Kettlebell swings

Action Pictures