ANNOUNCEMENT:
Thursday’s will be structured differently starting tomorrow. We will have a scheduled workout for all classes on Thursdays. This workout will be different then Monday-Wednesday.
NOTE* If you have been with CrossFit NapTown for more than 3 months and are approved by Coach Peter or Jared you may make up a previous workout on Thursday as before.
(This will allow those to still make up Benchmark WODs and PR Days they may have missed during the week).
TODAY’S WORKOUT
“30-20-30”
Hamstring Mobility
Deadlift Drills
Deadlift
5-3-3-1-1-1-1
60%-70%-80%-90%-100% (GOAL = To Set a New Personal Record)
4 Rounds of :15 Seconds
Plank
Superman
Left Plank
Right Plank
Verizon City App Challenge @ CrossFit NapTown
Tonight from 6pm-8pm Verizon Wireless will be at our location running the City App Challenge. We have been selected as the first business in the Indianapolis Area to participate in this promotion.
Verizon is giving away a $100 “giftcard” to CrossFit NapTown, any one new or old can win!
Tweets from @Verizoninsider will mention @crossfitnaptown on 7/9, 7/10, 7/11 & 7/12 to promote the Street Team’s presence at your gym
Team encourages consumers to opt-in for text alerts (“INDY” to 49420). Text alerts go out on 7/9, 7/10, 7/11
Consumers are encouraged to head out at 6pm on Wednesday 7/11 because the first 12 people that show up can participate in the contest
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Technique focused today. I worked up to 325…80# off my old PR, but I think my form is getting better!
Got to 315 (very slowly), not a PR but I’ll take what I can. Watched some impressive work with Josh and Webby.
315 PR … Focus on form
Whew hoo! Finally broke the 200# mark today.
205# PR. 🙂
PR 345, first chance to PR
#240 PR!!! oh yeah!!!
then i almost died in comp. class…took me 44:19 to finish that beastly wod (and pull ups are still not my friend). woof.
That Comp class was awful! Great time!
#260 PR…
270#…PR by 45#!
185#…PR by 37#!
Margie – Nice work on the over 200 club!!!
285 new Deadlifting PR! Woo!
175# — a 15# PR! 🙂
285# – new PR! 🙂
275# a new PR
Thanks to Merritt for pulling that weight belt an extra 3 notches each round 🙂 so that I knew even if I didn’t get a new PR at least I felt like I had the waist of a teenage girl 🙂
325#- new PR
Rough dead lift day for me… I’m going to have to blame this less-than-thrilling performance on “concentrating on my form” or not having access to enough chalk. Just haven’t decided which excuse will make me feel better about myself.
Great work, Dana, Leslie G, and Megan! You guys rocked that belt and lifted some serious weight tonight.
PR’ed at 315#. Felt great!
New PR at 180#! Slowly making it to 200#.
Big day!!
Deadlift_315 PR
+my first bar muscle up. (thanks, Jared!)
finally broke the 200# mark myself! 205# PR, thanks peter for the technique work.
475 lb DL PR
500 lbs before CFNT 1 year birthday.
then:
5×5 press @ 165
5×5 weighted pull up @ 45
100 lb 1 arm snatch work
then:
5 rounds:
10 GHD Sit up
10 GHD Back ex
previously:
5×5 bench @ 225
5×5 squat @ 275
5×5 SDL @ 405
285 lb DL PR
+50 lbs in 6 weeks thanks to good coaching on technique and getting my butt kicked 3x per week at Crossfit!
165#-same as my existing PR, totally wasn’t my day. Mind over Matter…and my mind totally psyched me out 🙁