Thursday 130829

All-levels WOD/Beginner WOD:
Deadlift 3-3-3-3-3

Competition Team WOD:
Part A. Front Squat 3×3

Part B. 3-5 sets: Push Press+Push Jerk+Split Jerk
Part C. 4 sets: 3 Clean Pulls at 105% max clean, rest 90 seconds

(Photo credit: Alex Robleto)

Schedule changes, effective Tuesday, September 3rd
Why you need to STOP setting goals
Mental cues for Olympic weightlifting from Casey & Natalie Burgener (video)
Frequent deadlifting: How to pull it off
Nudged to the produce aisle by a look in the mirror
Perhaps we aren’t so different from plants: The case for going outside

Here’s what’s on tap for Friday’s classes:

All-levels WOD/Beginner WOD:
Partner death by clean and jerk 135/95 (The first partner performs one rep in the first minute, the second partner performs two reps in the second, the first partner performs three reps in the third, the second partner performs four reps in the fourth minute and so on until either partner is unable to complete the required number of reps in the given minute.)

Competition Team WOD:
Part A. 8 minute EMOM: 5 reps Power Snatch TNG
Part B. 5×1 k rows, rest 4 minutes

5k time trial!!
Run to the track, complete 9 laps, run back to the gym


  • michael saterman

    Deadlift 5×3:
    3 @285
    2 @295

    • JP

      I recall a lot of 325# talk yesterday :). Nice numbers!

  • AndyK

    Deadlift. Still one of my goats, but getting better little by little.
    3×3 @ 295
    2×3 @ 305 – first time above 300

    • stevenrerickson

      Awesome work Andy!

    • Anthony

      Nice job Andy-I watched one of your sets of 305—you smoked it….

      • AndyK

        Thanks guys. Tony, you crushed it today!

  • stevenrerickson

    205-225-245-265-275 love dead lifting but after yesterday’s CFE wod, I was a bit tired. The positive side this all adds up to something more. Looking forward to going over head tomorrow and working on some weak spots!

  • Anthony

    2×3 @ 315
    1×3 @ 335
    1×3 @ 355
    1×3 @ 365 (a very shaky PR #20)

    I am looking forward to a huge PR tomorrow—-a C&J of an empty bar (ugh)…….

    • stevenrerickson

      Looks like my prediction came true T-Rex! Nice work buddy.

  • BenS


  • DrewD

    2 x 225
    1 x 235
    1 x 255
    1 x 275 (failed after 1 rep and dropped but finished the reps)

    First month here – this is more addicting than I thought

    • Brad Hoover

      Welcome to this awesome community Drew