Deadlift 6×3 (80%, 3s eccentric, fast concentric)
Then
5×10 barbell row (30% 1RM DL)
WOD Notes: You’ll notice we are placing a heavy focus on powerlifting (squat/bench/dead) right now. ICA will be holding an in house power meet in late January to early February time frame. This gives everyone something to work towards for some added motivation during the winter months! It is recommended that if you plan on lifting in the meet you should do your best to hit the strength WODs and make use of barbell clubs on Thursday night and Saturday morning if you miss any of them during the week.
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This makes me happy.
Me too Jen!
Me three
Results
Faith 115
Ceil 175, 75
Jenn 205, 75
Adam 225
Erik 255
Tyler, strong showing with the Hulkamania shirt. Way to show up big.
I am interpreting this to mean that the programming for the next 2 months will be 2X a week of Bench, Back Squat, and Dead lifting with 1 rep max attempts every 2 weeks. Or are we just going to be doing the Wendler Program for the next 2 months?? I am good either way but remember there are no take backs and no Met-cons until post competition!!
Big respect for Coleman. He is my hero. Wendler program well to make a strong man!
Hey ICAers, wanted to throw out a fun event on Saturday evening–the Ghouls and Fools Nighttime Trail Race. For anyone that ran Labor Pain with us, expect a little less hills, fewer rocks, tons of downed leaves, 100% total darkness, costumes and a hell of a lot of fun. The distance is “around” a 10K (more or less says the race application) and starts/ends at a German Beer Garden. Also, Kermit the dirty accordion player is usually the post-race entertainment for the evening.
Race time is 7PM. Bring a headlamp, extra clothes/shoes and a sense of humor.
https://www.pretzelcitysports.com/ghoulsandfools.html
Who is in?
6:00
Erin 185/65
Daria 175/55
Kathy 115/45
Alex 185/95
Joe S. 215/75
Andrew 215/75
Nikki 185/45
9:30
Ron 275
Matt 205
Katie L. 135
Tanya 195
Danielle 155
Moira 85 +3″
Sara P. 115
4:00
Joel 185
Robbie 275
pugh 275
Steve P. 295
Brian 405/365
Chris 160
Danielle 105
Janet 135
Sarah W. 160
Jon 275
5:00
Tav 335
CHase 335
Murray 325
Dave 325
Tyson 205
Dani 185
Tim 165
Tom W. 165
Vince 245
Allen 245
Cynthia 135
EQ 225
Tina 135
Angie 145
Fili 355
Saboll 335
Nikki K. 145
7:00
James 335
Daniel 185
John M. 225
Dawn 95
Fenn 115