6/30 Power Training; DE Upper

1A) Bench Press 6x3 @ 295lbs w/ Monster Mini Short Bands
2A) Flat DB Press 3x10
3A) Pendlay Row 3x12
3B) Decline Skull Crusher 3x12

An old passion of mine that I hope to rekindle this coming year.

6/28 Power Training; ME Lower

1A) Box Squat

Bar x20

*add bands (200 lbs)

146 x8

236 x5

326 x5

*add briefs

416 x3

*add suit, straps down

506 x3 = 706lb bar weight @ top

2A) Super Wide Sumo Deadlift (1st pin, 2" off floor)
146 x2
236 x2
*add 150lb chains
326 x1
416 x1
506 x1
607 x1 = 757lb bar weight @ top

3A) TKE Heavy Band 3x30
3B) Super Wide Good Morning 3x20
3C) Pulldown 3x12

**Wanted exactly what I got on the Deadlift today.  My lockout was not stellar but I feel good about my progress toward a 700 pull off the floor.  The plates were only 2" off the floor and the chains were just under 20% of the total weight, with 50% of the chain weight starting off the floor. 

**Also, I seem to have all but whipped my hip pain.  It only took me two sets to get warm enough for the pain to go away today.  Accentuating my knees out even further to the point of my feet rolling to the outside has seemed to help immensely along with my toes pointed slightly more forward. Also, i'm not walking squats out with bands on my DE days for this cycle.  After speaking with Ed Kinsey, I think I may have tilted my hips somewhat doing so previously. Good day.

Laura Phelps - Westside Barbell

6/27 Power Training; ME Upper (w/ vid)

1A) Bench Press

Bar x20

*add roller

95 x10

135 x10

185 x6

225 x6

275 x5

315 x5

365 x5

*add shirt, 2 board

405 x3

*add wraps

495 x3

545 x3

*remove 2 board, add 1 board

545 x2

2A) Floor Press (Close Grip) 3x10 @ 225, 315, 315

3A) Kroc Row 2x20 @ 150

3B) Tricep Pushdown 2x15

6/24 Training

Wow..what a weekend!  The strength crew finished their max week with squats and huge numbers!  Steve, you know how we feel about you dogging us just because you weren't "in the mood".  And trust me, if you don't already, you will regret it.  Come on bro.. Also, the girls came in for some heavy deadlifts.  I'm always amazed at how strong my girls are, especially because I place little emphasis on their strength.  Lisa deadlifted 135x5 easily and could have gone much higher.  Lastly, thanks to Brock and RJ for coming in and giving such a huge effort Friday and Saturday night.  You guys are one of the biggest reasons I get up and work so hard every day.  Sure appreciate you!

6/24 Power Training; DE Lower

1A) Squat 8x2 @ 506lbs
2A) Deadlift 10x1 @ 465lbs (w/ chains)
3A) TKE 3x30 w/ Heavy Band
3B) V-Ups 3x20
4A) Supine Band Pullaparts-Average Band 3x20

I underestimated my conventional DL max by a long shot today. Was way too easy but I was running short on time so I just went with it. Also, straight weight on the squat was a pleasant surprise to my hips in addition to my newfound devotion to working on foot placement. 

Lindsay Hassell - Crossfit The Club

6/23 Power Training; DE Upper

1A) DE Bench Press 8x3 @ 275 + Monster Mini Bands
2A) Incline Bench Press 3x8 @ 225, 315, 315
3A) Swiss Grip Skull Crusher 3x10
3B) Chest Supported Row 3x10

On a mission to eat 4 large meals today with over a gallon of milk between sittings as well as a gallon of water. Run down today for lack of sleep the past 2 weeks. DE lower tomorrow..my favorite day but the most difficult for certain.

Had to do a tribute to my long lost buddy Big Bo.  One of the strongest dudes i've ever trained with and definitely one of the best people. About this time last year he moved to Phoenix never to be seen again..haha!  Miss you big fella..

6/20 & 6/22 Training

We have had a huge week already and I am just getting caught up now.  New faces, Bench Presses, Deadlifts, PR's and a lot of screaming, cheering, and yelling.  Great work everybody.  Each one of you are my inspiration!

6/21 Power Training; ME Lower

1A) Squat

Bar x20
135 x10
256 x6
346 x6
*added briefs
436 x6
526 x3
616 x3
*added wraps
706 x1
2A) Leg Press 3x12
3A) Close Grip Pulldown 3x10
3B) Low Back Raise w/ Cambered Bar 3x10

Jim Wendler 1000lb Squat

6/20 Power Training; ME Upper

1A) 3BD Bench Press to 585lbs
2A) Flat DB Press 3x10
3A) Underhand Bent Over Row 3x10
3B) Seated Tricep Extension 3x10

Matt Kroczaleski

6/17 Training

Great night of training for everybody.  The strength crew is getting ready to max next week so they were very focused tonight.  I love that!  Nice work boys. 

 

6/17 Power Training; DE Upper

Good training day. I took it real slow and didn't put any pressure on myself. Have felt beat down so taking it easy today and tomorrow will only drag sled with some back work. Ran into an old friend this morning..good to see you big fella. Haha.

1A) DE Bench Press 6x3 @ 265 + Short Light Bands

2A) Weighted Dips 4x10

3A) Barbell Shrugs 3x10 

3B) EZ Skull Crushers 3x10

Shane Prescott

6/15 Training

Week 3 Bench for the fellas and a good circuit for the ladies!  RJ did his first week on the floor press and not surprisingly killed it.  He's turned into a beast..check out the pic!

MONSTER!!

6/15 Power Training; DE Lower

1A) DE Box Squat 10x2 @ 376lbs + 200lbs Bands
2A) DE Extra Wide Deadlift 12x1 @ 357lbs + 200lbs Bands
3A) Low Back Raise w/ Band 3x20
3B) Seated Wide Good Morning 3x20
4A) Weighted Pulldown 3x20

**Hips/pelvis giving me a lot of pain the last 3 weeks or so. Going to make a real effort to get things straightened out there.  Seems my Compensatory Acceleration is affected moreso than my Max Effort abilities.  

Jim Wendler - EFS

6/13 Training

Wow what a night!  We had some new faces, the strength crew hammered out Week 2 Deadlifts and my boys Box Squatted and drug sled.  Everybody brought it hard tonight!  Strong work!

Check out Jack and Reese throwing the leather around..awesome!