Accountability

Deadlift PRs all over the place today. Please post your old 1 Rep Max and your new one in the comments session.

I hope everyone is realizing the importance of keeping track of not only your strength scores but also your metcon scores. We don’t ask you to put your score on the board to be compared to everyone else in the gym. You can do that on your own. We ask you to do so to a). Encourage you to track your progress b). Identify your weaknesses & c). To express that you did something knowing how painful it would be but decided to do so anyway in order to better yourself. You’ve exerted yourself more in 5, 10, 15 minutes than most do in a week. Even if you are DFL, you’ve done something most people are scared to do. Be proud of that. So, put that score on the board and in your WodBook.

TODAY:

20 MINUTES TO ESTABLISH A 1 REP MAX HANG POWER SNATCH

then

4 ROUNDS FOR TIME

5 HANG POWER SNATCHES (@70% OF 1RM)

10 BAR FACING BURPEES

*Round your Snatch weight UP to the nearest 5 or 0. Example: Your 1RM Hang Power Snatch is 175#. 70% = 122.5#. Round up to 125#.

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22 Responses to Accountability

  1. MrsBull says:

    Old 1 Rep Max =215
    New 1 Rep Max= 220
    Yay!

  2. Rich says:

    Old: 355
    New: 365

  3. Donna says:

    Old 255
    New 295

  4. Daryl hanchock says:

    Old DL 255
    NEW DL 285

  5. watts says:

    9/27 – 245#
    12/5 – 265#

  6. Rosalyn says:

    Old 1RM=195
    New 11RM=275

    What? It’s been since June!

  7. Rosalyn says:

    That should be 1RM & not 11RM. HA!

  8. Sully says:

    That is a good looking guy right there, whoever he is.
    Old –> 435
    New –> 505

  9. Manny says:

    8/21 315
    12/5 325
    LOL Rosalyn, that would have been some beastly DL’s
    Hey CFW athletes, Thanks for making yesterday’s WOD so fun, It was motivating and inspiring the way everyone participated and cheered each other on to Kill the Pull Ups–

  10. Nick says:

    Old- 475#
    New- 500#

    Great job everyone!

  11. Jeremy says:

    Old: 295# set on 27 Sept
    New: 345#

  12. Boneza H. says:

    Old: 260lbs
    New:285lbs

  13. Dona says:

    ol: 255
    new: 295

  14. Erik says:

    Old 1RM-365. New 1RM-405!!

  15. Daryl Hanchock says:

    Correction..
    old DL 355..
    New DL max 385

    Thanks Erik for the catch!

  16. Rick says:

    Old: none
    New: 305

  17. Mike says:

    Old (9/27): 225
    New (12/5): 305

  18. Mike says:

    Correction

    New (12/5): 300

  19. JUSTIN says:

    OLD: 355
    NEW: 370

  20. Lauren says:

    Old: 305
    New: 315

  21. E says:

    220 to 230.

  22. Bianca says:

    Old: 165
    New: 195

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