“Nobody said it would be easy but everybody said it was worth it.” –Steve Prefontaine
Today is a strength day with two elements happening at the same time. Athletes had five attempts to find their 5-rep max deadlift and heaviest 5-rep pull-up. For some, it meant dropping down in elastic band strength and trying to pull more of their body weight. For others, adding to their body weight by using a weighted vest, clenching a dumbbell in between their feet or whatever creative method they came up with to add to their body weight.
The last element is 500m row. It is amazing how an event lasting 2 minutes or shorter can totally smash you. We had a guest CrossFitter join the 5:30pm class today from CrossFit Solano. He snagged the fastest 500m row with a blazin’ 1:26. He wasn’t as excited as we were for him. His PR is 1:23.
Today’s Workout:
“Triple Pull”
Deadlift 5-5-5-5-5
Weighted Pull-Ups 5-5-5-5-5
then…
500m Row
I think I'm grateful to coach Cheyne for egging me on to use the purple band for pull-ups. I dunno, it kinda hurt. Cheyne is like Elyse that way-encouraging (euphemism) people and reminding everyone that they are capable of more than they think.
Uh oh. Rowbot came to visit?! Good thing Elyse wasn't there or I would have asked her to give him some major punishment. 😉
awww, thanks Gay, that is a huge compliment!
also, think of the pain as a reminder of the strength we are building;)