WOD 1/21/10

Press

3x70%
3x80%
3+ x90%

Deadlift

3x70%
3x80%
3+ 90%

(All percentages based off of 90% 1RM)

A1. 3x10 - Wtd Dips (25/15)
A2. 3x10 - Wtd. Pull Ups (25/15)

Rotate back and forth between A1 & A2 until the session is complete. Not for time - ROM and strength.

So does this strength stuff really work? Well, let me put it to you this way. Rob, The Scott, Andy, Trent, Wayland and a few other peeps have been following the programs I've thrown at them over the past few months and over the past few days we've seen some crazy PR results. Last week Trent hit new PR's with his lifts, pulling in the 400's on the DL and squatting in the 300's. This coming from a guy who, although an athletic freak of nature, didn't squat or DL except once in a blue moon due to concern about his knee and other tweaks. Now, a year later, he's completely pain free, structurally sound and moving large loads, long distances in short times.

The Scott was on deck this morning in his finest 70's Big workout/babe magnet attire to hit his PR numbers. Scott has been with CFC for just over a year. When he started he was the typical BB kind of guy with a lot of muscle, but poor strength and conditioning. Deadlifts at 185 were all he could work with for a while. Squats were 205'ish max and his presses were strong from never ending Bench Press sessions at muscle beach. Of course he has made plenty of progress over the time, but today we could look back to the beginning and also mid point and see where he's been and come to. The Scott squatted 350, up from 315, Bench Pressed 345, Deadlifted 425, up from 375, and Pressed 215! Freaky, and all of it is on video, which I will edit and post real soon.

Then there's Rob (Buddy Holly) who is freakishly strong and, paradoxically, can row like a sumbitch. A few months back Rob tried getting up on a 385 Lb back squat but got caught in the middle. Today he reps out at 365 and then hits 415 for a single! The other day he repped his deadlifts at 405 with gas in the tank and besides a wacky shoulder, he's pressing a whole lot of weight for reps just for fun. So, he's up for his PR day soon and we will get you some solid video of the action.

Andy and Wayland are wrapping up their cycles and after a few rest days, they will be hitting the bar for some PR's. Watching both of them, I can see some vast improvements already in full body strenght and movement. Both guys are moving heavy weights in the workouts and projected numbers put them up at some nice PR's! We'll be catching the action on film soon!

Nice work to all of you who stuck out the program and saw the results of your hard work!

Comments

->CFC Admin from Sacramento County

Thursday January 21st, 2010 - 9:38 am

"Nice work, Andy! He had sent me a text saying he deadlifted really heavy, but not how much. That's bad ass!!

Thanks for the props, folks. We appreciate it!"

->THE SCOTT

Thursday January 21st, 2010 - 8:49 am

"Well, what can I say...looking back this past year has been amazing. I owe my progress as an athlete to Ian, Allison and the rest of the CFC peeps. I am a fanatic of crossfit and look forward to the new physical and mental challenges this next year. Thanks Ian, Allison, Ben, Amy, Stephanie and Joey for cheering me on and for helping hit my PR's yesterday...

"And when you look good, you play good because you have the presence of a Champion" - Tim Brewster, Minnesota Gophers Head Coach"

->Mel

Thursday January 21st, 2010 - 8:46 am

"Nice work guys! You're all so big and strong!!!"

->Trent

Thursday January 21st, 2010 - 6:42 am

"Ian and Ali, Thanks for the props- across the board a true testament to the quality of your programming and encouragement. We are all looking forward to more of the same.
Is that The Scott or did Wolverine make a guest appearance at the box? It takes a brave man to squat in corduroy, that's how fires get started and with big 70's hair it only takes one spark..."

->Buddy Holly from HELL

Thursday January 21st, 2010 - 6:09 am

"Can you say "SEXY"!

Quote of the Day:
"When young men seek to be like you, when lazy men resent you, when powerful men look over their shoulder at you, when cowardly men plot behind your back, when corrupt men wish you were gone and evil men want you dead... Only then will you have done your share."
-Unknown Author

Ian- Andy pulled 1x3x330 yesterday for his deadlifts, 330 is his PR. He had plenty of gas in the tank too. So, we should see Andy pull 385-405lbs coming up here soon! SAVAGE!!!"

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