Rack Pull 1-1-1-1-1-1-1 (+4″)
Then
30 backward back rack barbell lunges in place (20% rack pull)
WOD Notes: 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:
- 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.
- 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!
- 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!
- Space is limited to 40 per session, so grab your spot now!
Community Notes: Happy Birthday Tina!
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Happy birthday Tina!!!
We did rack pulls in December of 2018.
Pic
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
Happy Birthday Tina. Have a great day.
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. 🙂
Hannah St. 200
9:30
Kelly G. 175 PR!
Kelsey 295
Joel 455
Andrew 375
Fredi 375
Ken 205
Bob Kr. 195
————
12:00
BWys 455
Gisela 193 Lifetime Dead PR!!
Betsy 200
My hero from the first Power Lifting Meet.
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. 🙂
Shawn C. 275
Shawn G. 225
Tom S. 255
Marissa W. 🙂
Bri 🙂
Lanna 115/105 across
Cara 🙂
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. 😉
Rocco 210 5×5 hex
Karen B. 175
Sherry 🙂
—–
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
7:00pm
Blythe 205
Swetha 195
Terp 195
Kris 235
Dave W 365
Abby 150
Haven 150
Sean B 455