Congratulations to Chelsea and Trey – beautiful wedding and beautiful couple! 

Week 07 Training: 14.09.15

A. 1-RM Deficit Deadlift – @ 3 Inches

B. 3 Rounds, For Quality:

6 x Weighted GHR
6 x Hang Clean Shrugs – AHAP
20 x Free-Standing Handstand Shoulder Taps

C. 5 Rounds – E4M:

400m Sprint


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15 comments on “14.09.15
  1. brettbolus says:

    A) 405
    B) BW/ 315/ done
    C) left after 1. School

  2. Tdub says:

    A) skipped did some 3pd kb DL
    B) ghr: be, 10, 25#
    HC shrug: 275×2, 315
    C: 1:12 first one, rest went down hill

  3. vanlandingbad says:

    A) 495
    B) Check
    C) Between 1:10 and 1:14

  4. Feliz says:

    A) 205
    B) done
    C) 1:45-2:00

  5. Stacy says:

    A) 265
    B) done
    C) 1:23, 1:24, 1:28, 1:29, 1:27

  6. Chad Fisher says:

    A) 455
    B) 275
    C) Between 1:12 and 1:16

  7. Russ Laing says:

    A) 365 – tweaked back and stopped after this lift.
    B) only did the shoulder touches
    C) 1:32/1:28/1:30/1:31/1:21

  8. MarkB says:

    A) 335 (failed twice at 345)
    B) 225 / 245 / 245
    C) 1:40 / 1:38 / 1:36 / 1:36 / 1:34

  9. Alyson says:

    A) 275
    B) GHR with 10#, Hang Pulls at 225#
    C) 1:22/1:23/1:30/1:32/1:42 .. that went downhill quickly.. :/

  10. Morgan says:

    a) skipped. 5 x 2:00 squat hold
    b) done
    3) 3 x 500m row on 5:00 interval. Had to leave

  11. coachjeffmck says:

    A– 425
    B– 25 GHR, 295 shrugggs
    C– 1:16/1:13/1:15×3

  12. Chels says:

    A. 300
    B. 10/5/5 GHR
    175/186/195 HCP
    HS done
    C. 1:18/1:18/1:21/1:22/1:25

  13. A) 300
    B) done, cleans @215
    C) 1:15/1:18/1:18/1/21/1:24


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The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014

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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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