14.04.16

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Fly, Estrada, Fly.

Week 41 Training: 14.04.16

A. “Almost Lynne”

5 Rounds, For Max Reps:

-ME Bench Press @ Bodyweight
-ME Strict Pull-ups + ME Kipping Pull-ups

Notes: Rest as needed between sets — 20 Minute Cap.

B. 21-15-9:

-Deadlifts @ 315/205#
-Box Jumps @ 30/24″

Notes: 8 Minute Cap.

C. 3 Rounds, For Quality:
-5 Barbell Roll-Outs – Perfect Execution
-5/5 Bodyweight Bulgarian Split Squats – Fullest ROM Possible
-40′ Handstand Walk

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16 comments on “14.04.16
  1. Reid says:

    A) BP – 72
    PU – 36/69
    B) 7:12

  2. Brandon mayernik says:

    A. 39/34/54
    B. 7:57

  3. randallgatkinson says:

    A) 39/80
    B) DNF… 3 DL reps on round of 9 at time cap

  4. Feliz says:

    A) 17/ 36 BP@105
    B) 4:55 @ 105-trying to keep pace with KP

  5. Alyson says:

    A) bench press: 54
    pull-ups: did this wrong I think and didn’t count separately, 5 unbroken sets – strict ranged 4-11, kipping 6-13 maybe
    B) DNF, 5 DLs into 15s

  6. Russ Laing says:

    A. Bench press 33 @ 185
    B. Pull ups, Strict 30, kipping 33
    C. DNF, did 315. finished 21s and did 9 of the 15 deadlifts

  7. vanlandingbad says:

    A) BP – 40; PU- 25/70
    B) 7:15

  8. MarkB says:

    A) 26 BP @ 195 / 35 strict PUs / 0 kipping PUs
    B) DNF (completed 72 reps @ 275#)

  9. jeremykampen says:

    A) BP – 45, PU – 37/74
    B) 6:27

  10. Chad Fisher says:

    A) BP – 37 @200
    PU – 24/52
    B) DNF Got to 57 Reps

  11. drusellers says:

    A) shoulder wasn’t feeling it today. Need to start back from the ground up and work on shoulder strength
    B) DNF got to 74 reps @ 315

  12. Chels says:

    A. Bench 55@105
    Pull ups 28/83
    B. 5:58

  13. Macon Stokes says:

    A) 8/26/24
    B) 205# DNF 72 reps
    C) done Quality A+++

  14. mlubke says:

    A) Bench was hard on the shoulder. Managed 2/3 each set
    Pullups: strict 10->4, kipp 12->8
    B) 50 reps

  15. Jason says:

    A) 65 @ 175 / 62 / 27 — Couldn’t hold on for those kipping PUs
    B) Subbed 25# weighted back extensions for DLs — 5:41

  16. ikantola says:

    a) 32 Bench at 115 (7-9-7-3-6), 38 Strict PU/52 Kipping
    b) 4:19 (PR is 3:50 from Regionals 2012)

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#Repost @nicolespitzack ・・・
I have always waited until the end of the year to assess and evaluate how my year went in terms of physical improvement, goals and success. I find myself more hesitant to “wait” for the good stuff. It can be hard to see progress if you aren’t tracking and journaling it along the way. Today I was thrilled to see improvements across the chart other than my DL. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
Seems like we are always waiting “for the right time”... Waiting to wear that outfit for the perfect occasion. Waiting for someone to get home. Waiting for something to go on sale. Waiting for that call or text back. Waiting to make that road trip or big decision. Waiting til your finances are all worked out. Waiting to tell someone how you feel about them.
I’m basically done with waiting. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
January 2017 I attached myself to the word “Persevere” and I had no idea what that word would mean to me through out the year. I look back now and I am proud that I have continued along the course even in the face of adversity and difficulty. Life doesn’t always go the way you want, think, or expect...but if open your heart wide enough you see that you still have much to be grateful for. I’m so thankful for the Friendship, Camaraderie, and Coaching I have received @karhustrength @coachwinchester

#teamon #optimumnutrition #sponsored #athlete #atx #crossfit #weightlifting #fitness #fitlife #fitmom #goals #fitnessjourney #inspire #motivation #train #restday #thursday #progress #positivevibes #bettertogether #fitfam #family #friends #squad #masters #strength
Coach Winchester

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