Tribal Crossfit

Mixed WOD

WOD

Same as yesterday's WOD for the People that didn't show. 

Deadlift 

1-1-1-1-1-1-1

Dylan 195-215-235-255-275-295-305 (f)

Tyler 85-105-115-135-145-155-160 (f)

During the warm-up something not seen in the wild or in captivity before was spotted. It's been rumored to exist but has never actually been seen by an independent 3rd party. But I saw it with my own two eyes today. Granted it was out of the corner of my eye and I was promptly told to shut up when I mentioned it. Jess did an air squat with her knee's OUT! 8 months is a hell of a gestation but we got those babies out there finally. YEAH JESS!

But that was only the beginning of the good news. Everyone did much better than I expected on the heavy fran that was waiting for them from Monday. This WOD was treated like yesterdays dinner that a kid won't eat. Oh yeah. I'll just put it in the fridge and it's the only thing on the menu until you eat it. Maybe it was just my dad that pulled that trick. But either way this WOD was getting done.

Everyone dug deep and did much better than I expected. Granted before the start I did a lot of arm waving and caveat issuing that it was going to be slow. But everyone ground it out. 

Dylan set a huge PR on his deadlift.

Jess managed to string together some singles on the Jump rope like she was a pro. Mark hit a double under again. And CINDY. She did a double under and a single afterwards. Before anyone knows it she will be stringing double unders together (and if my math is right she might need to by late next week) She had a little trouble replicating the feat. It might have been fatigue or it could be that her smile extended so far to the sides that it was impinging on the range of motion for her shoulders. But she did managed to do it again and promptly cashed in her chips for the evening. 

Nights like tonight make me happy. Talk amongst yourselves for a moment. I'm getting a little choked up here at how you guys rocked it. 

05/26/09

WOD

Max Deadlifts: 5 x 3 x 2 x 1 x 1

Athletes        Max Weight

Susan            170lbs

Mark              175lbs

Cindy             155lbs

Dylan              205lbs

Tyler              125lbs

Jordan           145lbs

Camilo           165lbs

Jess               135lbs

 

Absolutely phenomenal today! When the crew looked at the reps they gave the "what's up with this lame workout?" look. Little did they know, today was Heavy Deads (when you read those last two words, imagine them with reverb in a deep booming voice, a la 50's horror flick style).

After a brief warmup, we got down to business. While we knew the start weights for everyone from the last set of deads, nobody was really sure of their max (hey, who is, right?). We got down to business and started slapping on the weight. Amazingly, form actually imrpoved as the weight went up. Toward the end of the workout, Jordan and Camilo graduated to the big kids bar. You know it's time to step up when you simply can't fit any more weight on the bar!

Jess did a good job even with her foot recovering. She settled for 135# today, but she's got a little something left in the tank. Cindy maxed out at a very respectable weight. She also did something else, she showed me she knows when to drop the weight. On her last attempt she had the presence of mind to dump the bar when she felt her form slipping. It was actually nice to see her reach that level of awareness as an athlete and be able to correct her own form. That and it's good to know she's got limits, for a while there I though we might be training a Terminator robot, she's just that consistent. Mark kept moving up and up, his form never strayed. He's really picking everything up and looks good doing it. Dylan gave him a heck of a run for his money. In fact, after class Dylan came back an asked if he could put more weight on the bar and have one more go. He then proceeded to crush it. Tyler was the little engine that could. She clearly doesn't know her own strength but her form was spot on and she lifted heavier and heavier until her last lift. Jordan exceeded my considerable expectations for her and put up some impressive weight. We were all impressed as she just kept smiling and asking for more. Camilo also brought his A game. He was another one who stayed late and gave the big boy's weight a crack. He barely flinched at 165#. Of course, let's not forget Susan. After yesterday I didn't know how much she would have left in the tank, apparently enough. She put up everything I threw in front of her and even on her last lift, looked like she could keep going.

What a great workout.

Heavy Sundays

Jake sets up: Nice back postion, shoulders ahead of the bar, arms locked out.

 

Jack: Not too bad for a little guy.

 

Your turn, step up to the bar...