Warm Up- Coaches Choice

DeadLift– 1/1/1/1/1/1/1

Rope Climb 1/1/1/1/1

Run 1 mile

26 replies
  1. coachcanadan
    coachcanadan says:

    Fun little day. 🙂

    WU as Rx’d, but worked on butterfly pullups so I did a few more than 5 each time.

    Deadlift 1-1-1-1-1-1-1
    285-295-305-315-325-330-335
    Didn’t PR, but after all those walking lunges on Monday, I’m lucky I got up as high as I did!

    5 rope ascents, went up twice with a 20lb sandbag on my shoulder. Fun!

    1 mile run = 6:29

    Then I did some strict presses because I suck at them.
    5-5-5-5-5 @ 75#

    Coach Dan

    Reply
  2. Head Coach
    Head Coach says:

    Great job on the run! Nice job on the rope climb!
    Figured if I could give you shit when you slack off then could give you some props when you deserve it:)

    Reply
  3. Jes King
    Jes King says:

    Today was great.
    Deadlift 1/1/1/1/1/1/1 105/125/135/155/175/185/205 PR by 20lbs!!
    I got to the top on all 5 rope climbs. Bring on the Metro Dash

    ran a mile in 8:34

    Reply
  4. Tammyli
    Tammyli says:

    Warm Up -Helen – 10:38 / Band Pull ups & 12k Bell.
    DeadLift – 120/130/140/150/160/170/175F
    1 Mile Run – 10:41
    5 Rope Climbs

    Primetime is Awesome!!

    Reply
    • Tammyli
      Tammyli says:

      P.S. Courtney, who is NOT a Blogger, kick ass today, she PR’ed on her DeadLift by 10lbs – 155# 1 rep max. And she was so fast on the Run… GO Courtney!!

      Reply
  5. Cory
    Cory says:

    Almost all of the pillars of Prime Time were at the box tonight!!! Great programming as always Coach.

    Warm Up – 3 RNFT 20 D/U, 15 Goblet Squats 24kg, 10 Games Push Ups, 5 Pull Ups

    Dead Lift – Warm Up (135 x 5 / 185 x 3) 1 @ 235/265/285/305/315/340(PR)

    5 Rope Climbs with 20lb vest

    1 Mile Run – 6:49

    Jeremy – 21/15/9 OHS @ 95# & Burpees – 6:22

    Very happy with the dead lifts tonight as I have been stuck at 305 for months. My previous PR was 325 and I thought I was breaking it by 5 lbs but had employed the Canadan style of math and miscalculated by 10lbs – did 340 not 330. PR by 15#!

    I have never tried Jeremy before and was fairly happy with my time. Did the 21 and 9 OHS unbroken. Thanks T for pushing me into this….Prime Time.

    Reply
  6. Ryan Brown
    Ryan Brown says:

    Warm up- Helen 3RFT 400m Run 21 KB Swings/ 12 Pull Ups

    9:19 Pr previous time was 14:35 back in Nov. 🙂

    Dead lift 1/1/1/1/1 235,265,275,290,300 Pr

    Rope Climb 1/1/1/1/1 Last 2 Rounds with the 20 lb vest
    1 Mile Run = 6:15 pr

    Read it and weep baby 3 Pr’s and im now in the 300 club for DL!

    Great job today Cory Steve and Tom lots of fun today!

    Reply
    • coachcanadan
      coachcanadan says:

      Awesome job, brother! That Helen time is ridiculous! And welcome to the 300 club! Who’s going to be the next into the 400 club? The race is on, with Aaron in the lead currently!! 😉

      Reply
  7. gilliebean
    gilliebean says:

    In my little far-away place, I did this:

    10 air squats / 10 seconds hand stand push up – 6 rounds.

    Nice little morning workout.

    Reply
  8. TOM T
    TOM T says:

    Watch out morning crew primetime killed it last night…

    warmup coaches choice

    deadlift : 135/5, 205/2, 280/1, 330/1, 360/1, 390/1, 410/fail pr attempt, 410/fail, 405/fail
    will get the pr next time.

    Worked with Big Steve his deadlift isn’t pretty but it is heavy !!!
    Lets get that form better brother and you will be pulling 450+ in no time.
    rope climbs with 20lb vest

    6:13 mile … would have been slightly faster if I didn’t turn around at 31st and realize it as Ryan went flying by and then had to turn around and go to 33rd.

    Jeremy RXD 5:29

    Great job everyone thanks for showing up for PRIMETIME

    Reply
  9. TOM T
    TOM T says:

    Watch out morning crew primetime killed it last night…

    warmup coaches choice

    deadlift : 135/5, 205/2, 280/1, 330/1, 360/1, 390/1, 410/fail pr attempt, 410/fail, 405/fail
    will get the pr next time.

    Worked with Big Steve his deadlift isn’t pretty but it is heavy !!!
    Lets get that form better brother and you will be pulling 450+ in no time.
    rope climbs with 20lb vest

    6:13 mile … would have been slightly faster if I didn’t turn around at 31st and realize it as Ryan went flying by and then had to turn around and go to 33rd.

    Jeremy RXD 5:29

    Great job everyone thanks for showing up for PRIMETIME

    Reply

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