Back Squat – build to a training max
Then
15 weighted box jumps NFT
WOD Notes: The goal for today is to find your opening lift for the power meet. It should be around 90-95% of the lift you are hoping to hit at the meet. Work your way up and make it look good!
Reminder: The last day to sign up for the power meet and chili cook-off is Tuesday! We appreciate your cooperation as this will allow us to organize heats and ensure the event runs smoothly.
Nik’s Pep Talk: If you’re on the fence about this power meet, please give me a minute of your time… Every year we hear people hem and haw about signing up for the power meet. And I just don’t get it. If you’re free on Saturday Jan 19, sign up! I hear people say things like “I know I can’t win,” or “I already know where I stand.” Seriously?! Most athletes don’t enter power meets just to win; they enter in order to challenge themselves and, hopefully, set new personal records. Especially at ICA, the focus of the event is enjoying a fun morning with our fitfam, lifting heavy weight, and eating delicious chili. The little dose of nerves that accompanies the event is a GOOD thing – that adrenaline drives many of us to new PRs. If you have a squat, deadlift, or bench press on your goals card for 2019, you owe it to yourself to do this meet. You’ve already put in the work over the last 2 months of our strength cycle. Now’s the time to see the results! Sign up sheets are on the desk. 🙂
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Results:
5:15
Anne Marie 135
Matt B 245
Jake 225
Ian 225
Murray 335
Barry 135 x a lot
Tyler 225
Bill 135 x a lot
Chris W. 115 to 16″
Jenn 225
Danielle 165
KtS :0
Faith 135 PR!
Dan E> 350 PR!
Franco 345
Josh 335
Frank N 215
6:15
Vince R. 135 x 3 x alot
Vince L. 155
Greg 150 to 14″
Luke L. 315 RP 2x bodyweight!
Ricky 315
Kelly G. 120 PR!
Jason 315
Ed 285
Iggy 355
Vollmer 275
Drake 255
Rob M. 115 x 3 x a lot
DE 335
Sean R> 315
9:30
Tanya 255
Janet 195
Rick ;0
Mitch 255
BWys 365
Pugh :0
Ken T> 145
Jen C. :0
Marissa W> 130
12:00
Saritha 115
Tom S. 225
Zane 225
Steve K. 275
Catherine 140
Betsy 130
NIck L. 185
4:00
Chris S> 185
Nicole W> 175
Nik 235
Heather 185
Sillup 285
Robbie 285
Pat B. 305
Frank 305
Shawn 155
John C. 250
Jeff 255
Sigal 255 PR! +5
5:00
Morgan 155 PR10!
Tina 155
NIkki K. 190 PR15!
Kelly K. 235 PR30!
TIm 205
Pat D> 75 (5×5)
Matt D> 100
Ben 245
Cam 175
Dan T> 200 (16″ box)
Moira 85 PR
Shawn F> 255
Bob B. 355
Daria 145 (PR 5#)
Erin 185
6:00
Andrew 285
Erik 245
Smith :0
DT 215
PEte S> 195
Lindsay 115 + 85 x a lot
Karen 125