08 March 2010
Monday
Strength Work:
Power Clean and Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
WOD
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March
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March
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3 comments:
Power Clean 185 x 7
Back Squat 260 x 8
WOD: 10:33
MP
Hey Programmer-
So about 8 athletes out of ECCF went out to the sectional qualifiers over the weekend, and all came back with our own small victories. While we did not have someone qualify for regionals, we did learn that Natalie actually can produce intensity (only female from our gym to complete the second event RXed within the time limit), Sommer can muscle around some weight on clean and jerks (145# PR), Katie and Angela have the highest pain tolerances I have ever seen (both competed on injured knees), Dave can jump seriously high (jumped almost 12 inches OVER a 20 inch box multiple times), and Keith can clean and jerk 240# on an injured shoulder. As for myself, I can proudly say I completed 4 WODs in 2 days within the time limits, have learned that sandbags are wretchedly evil, and grabbed a new Clean PR at 290# and a clean and jerk PR at 280#. And after completing all the WODs and before passing out, I took one of our JP memorial shirts, and did a "victory" lap around the warehouse. I call the weekend a success.
-GNC
GNC, Thanks for the update and please give everyone an attaboy for their performance. It sounds like you guys represented ECCF well. BTW awesome clean numbers for you and Keith.MP
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