Daily WOD – Jan 21, 2020

Kirsten waiting on a wallball!

Rack Pull 1-1-1-1-1-1-1 (+4″)

Then

30 backward back rack barbell lunges in place (20% rack pull)

WOD Notes:Β  A rack pull is a deadlift taken from an elevated position. For tomorrow, everyone will elevate the bar on 45# bumper plates. The higher starting position usually allows you to lift 5-10% more than your regular 1RM deadlift, though some athletes find the rack pull to be more difficult. Compare to 170118.

Power Meet Notes: On Saturday, February 29, we’re holding our annual in-house power lifting meet AND a member appreciation breakfast! The power meet has a new format this year: we’re running 2 shorter sessions rather than 1 longer one. Session 1 will be from 7-9am, and Session 2 from 9-11am. Each session will have a coach-led warm up and instruction, then you’ll work in small groups to find your 1 rep max back squat, bench press, and deadlift. You’ll have 3 (and only 3!) attempts at each lift. Important notes:

  1. We’ll crown the strongest male and female at the end of Session 2. If you want to be in the running, you’ll need a coach to watch/judge each lift.
  2. You don’t have to be “in it to win it”… this is an awesome opportunity to do 3 lifts in 1 day, and we encourage all members (especially new members) to join us!
  3. The member appreciation breakfast will start around 8:00am and will be catered by P3 Nutrition. Even if you’re not working out, come by for some grub and cheer on your fellow athletes!
  4. Space is limited to 40 per session, so grab your spot now!

Community Notes:Β  Happy Birthday Tina!

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This Post Has 9 Comments

  1. Happy birthday Tina!!!

  2. We did rack pulls in December of 2018.

  3. Pic

  4. 6:15
    Craig 315
    Hannah R. 165
    John C. 345
    Becca 185 PR
    Vince 225
    Jenn 315
    BWat 300 PR!
    KTL 185
    DE 425>405 across
    Greg 275
    Ricky 405 across
    John 550

  5. Happy Birthday Tina. Have a great day.

  6. 5:15
    Natalie 305
    Steve M. 465/115
    Frank N. 305
    Danielle 245
    Robin 200
    Tyler 305
    Faith 175 PR!!
    Bill 305
    Sean G. 325
    Missy 265
    Franco 425
    Jesse St. πŸ™‚
    Hannah St. 200

    9:30
    Kelly G. 175 PR!
    Kelsey 295
    Joel 455
    Andrew 375
    Fredi 375
    Ken 205
    Bob Kr. 195
    β€”β€”β€”β€”
    12:00
    BWys 455
    Gisela 193 Lifetime Dead PR!!
    Betsy 200

  7. My hero from the first Power Lifting Meet.

  8. Results:
    4:00
    Dom 165
    Melissa 165
    Steve K. 325
    Kyle K. 325
    Eric B. 345
    NIck L. 345 PR!
    Kirsten 220 PR!
    Liz 220 PR sumo
    Ryan A. 495 PR!
    Tom B. πŸ™‚
    Shawn C. 275
    Shawn G. 225
    Tom S. 255
    Marissa W. πŸ™‚
    Bri πŸ™‚
    Lanna 115/105 across
    Cara πŸ™‚
    Amy 195
    —–
    5:00
    Jeff 350
    TIm C. 335Joe S. :0
    Janet 280
    Kelly K. 280
    Rich 335Sillup 375
    Shawn F> :0
    Tracy 135
    Jimena 135
    Nikki K. πŸ˜‰
    Rocco 210 5×5 hex
    Karen B. 175
    Sherry πŸ™‚
    —–
    6:00
    Tammy 150
    Natalie 145
    NIk 305 sumo
    Yuvika 150
    Tina 165
    Erik 385
    Dan R> 335
    Sean R> 405
    Dan T. 155 sumo
    —–
    7:00
    Blythe 205
    Swetha 195
    Terp 195
    Kris 235
    Dave W> 365
    Abby 150
    Haven 150
    Sean B. 455

  9. 7:00pm
    Blythe 205
    Swetha 195
    Terp 195
    Kris 235
    Dave W 365
    Abby 150
    Haven 150
    Sean B 455

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