10/30/09

Deadlift 70% x 3
Deadlift 80% x 3
Deadlift 90% x 3 or more

"The man who can drive himself further once the effort gets painful is the man who will win."
- Roger Bannister

JUMP
*Post thoughts to comments

*WCCF is now carrying Optimum Performance Training supplements REFUEL and VMG, designed by James Fitzgerald of OPT.  For more information, click HERE

Comments

[Brenda]

Oh Lamb, I did not fully appreciate your comments about soreness from Tuesday's workout, I appreciate it now, and have a feeling I will be fully aware of it as the day progresses.

Regs and Jen, way to rock the B*tch!

Turts, can't wait to see you!

Kathy - you ever going to come back and visit us?

[Slosher]

HUGE CONGRATS TO REGS AND JEN! That is damn impressive. Awesome job.

Is it wrong that my hip flexors are still sore from the flutter kicks from Tuesday?

[Drew]

Slosher...my hip flexors have been killing me...and the whole time I am tryin to figure out why 45 Thrusters would have hurt them so damn bad...I completely forgot about the flutter kicks, which if you think about it, is a pretty damn good defense mechanism.

[Dingo AOM 3/09]

I'm a day late on the Fran congrats to Jen and Regs.I am assuming you guys had an appointment thatyou had to keep due to the fact that you finished the WOD so quickly. I usually like to take my time and relish in the anguish.

As far as today is concerned I am betting that there will be some box jumps in the hidden wod due to the article that is posted. I might be wrong but I am just taking a guess.

By the way make sure you have a costume for tomorrow's WOD. Otherwise you are suspect. FACE!!

[Fran F. Francis]

Regs and Jen I bestow upon you the tile of 'Franimals'.

Pure Frandemonium in the box this week.

[Cappy]

hip flexors = mush

still...on friday...from tuesday.

[Lamb]

Brenda, not to be the bearer of bad news but it will hurt more tomorrow! You can see from Slosher and Drew's post the hip flexors will become a little tender. I feel as if I received a tetanus shot every 15 minutes for 2 hours directly into my hip.

Regs/Jen = Wow.

If anyone is looking for a goodtime tonight my buddy is throwing a charity party at Moe's Cantina. $35 all you can from 9-12 with a portion going to ROMP a local organization assisting amputees of underdeveloped countries. www.rompglobal.org
Use the name Megan Forbes at the door to get the deal.

It is a cool cause and she just got back from South America helping the group out.

If you come look for a guy dressed as Sting from the old school WCW days. I will be wearing a Tag Team Championship belt along with my good friend the Ultimate Warrior. It should be pretty hard to miss us.

[Hornet]

There were some sick times from yesterday's group as well! Regs and Jen, you guys are not human! bionic?...ha! Congrats!

Slosher, you are not alone! I am still feeling it. I want to say that from back squat, to the flutter kicks and then thrusters did me in.

[Drew]

Dingo, I am down with Winchester on Sunday. Although based on the comments on CFFB, scaling will be required. Nothing like seeing guys that bench 300+ have to scale the weight down.

[J. Marcis]

Results (AM Session):
Jacob 245, 280, 315
Zeke 245, 280, 315
JimR 285, 335, 365
Anne 80, 95, 105x4
Ellee 105, 125, 145x8
Pat 205, 225, 245
Phil 225, 245, 265
CJ 105, 125, 145x8
JJ 140, 165, 185
Will 285, 335, 365x7

[Jess]

Awesome times Regs and Jen! Way to kick Fran's ass!

A little late on this post, but congrats to Cory on his accomplishments! Hope you feel better soon.

And I second Brenda's comment. Kathy you coming to see us anytime soon?

[Dingo AOM 3/09]

Drew we will be on the one beer two water schedule so we will be fine. My goal is to finish as rx'd. This will be legit. Anyone else care to honor a fallen hero the day after Halloween? We could build up some amazing energy in the box.

[Regs]

Will, 365 for 7 huh? Ridiculous. Honk honk.

[Bridgid]

I'm bringing some high quality java to the potluck tomorrow, so please bring a mug if you want some. I figured I should get my fix before J.O. tells me I'm going to hell.

[Jennifer]

Thanks to everyone for the great comments - that was one nasty workout! We had some great times across the board( way to go Regs and K!).

And Slosher, my hip flexors are still sore from Tuesday too!!

[James]

This is just scary, wonder what his Fran time is...

5-Year-Old Gymnast a Worldwide Sensation, But at What Price

http://www.youtube.com/watch?v=PndJi2Sia2w&feature=player_embedded

[sean]

PM RESULTS:

Dingo 315-365-405x9
Katie 125-135-145x6
Dwight 405-450-525x5
Chris W. 315-365-400x2
Crackles 155-185-185
TJ 275-305-335x3
Turts 275-305-335x5
Ocho 275-305-335x5
Regs 275-305-335x3
Brent 225-255-275
Jess 75-95-115x5
Cam 185-205-?
Dan W. 155-185-205x5
BMan 155-185-185x6
Kristine 115-125-135
Joel 315-315-315x2
KG 315-315-325x6
Brock 185-205-235x6
Val2 175-205-215
Kirk 245-275-305x5
Hornet 225-245-275
MN 175-195-225x6
Andres 225-245-275
Drew 245-285-315x8
Mo 135-175-205
Angus 275-295-315x5
Dan T. 225-275-305x7
Dave 350-405
Downtown 285-325-365x5
Ashley 115-120-125x4
James 225-315-335x7
Big Bill 225-225-275
Richard 180-275-325x6
Rocky 180-205-215
GP 145-150-155x6
K. 175-200-225
Danger 225-255-295x6

HEAVY SINGLES
Clean + Press / Weighted Chins
Doogie 180/50
Nick 155/34.3kg

another killer night at wccf! way to pull.