At DCF this past week we tested our maxes in back squat, deadlift and bench press with amazing results. It was a fun way to see how our Destination CrossFit Members are showing up and seeing gains.
BENCHPRESS:
It started with the BenchPress on Napping Day.
55 of the 128 PRs for the week were on the Bench Press! The Bench Press has significant transfer to the other pressing movements. We had PRs ranging from 1 lb to 40 lbs! Whether big or small a PR is a PR! Eva and Darcy broke the 100lb barriers this week and Robert and Mike each hit major PRs.
BACKSQUAT:
33 PRs in this lift on Panda day. Matt Boudreaux prd by 75 lbs with Marcos Garcia having PR of 60 lbs as well! Adri also was able to log a personal record for DCF by 60 lbs! Marcea, Araceli and Lia also hit pretty big personal records of over 40 lbs this week.
DEADLIFT
Karen Carlile hit 315 this week for a huge Deadlift PR with a few big PRs for Elizabeth Bowen, Hannah B and Emmi S.
Steve Stu Jes and Wes hit 405 on the Deadlift this week major PRs for them! Talk about heavy lifting in that 8:30am class.
Weekly email:
Wow you are all so strong. 128 PRS. Whether you PR’d this week or not you all worked hard and the chance to maintain and sustain strength as long as we can as we get older is a huge success also. This is why we train all sorts of different stimuli. Longer workouts, short workouts, strength focused days and interval work all is helping build your work capacity across time and in different skills. It is possible to over train certain paths as well and that can impact the gains we see in training. If you notice this. Take a moment and talk to us coaches because we want to help you reach your goals and many times that will mean intentional rest over more hard work.
Sauna Update: As we get closer to starting to use the sauna. We want you to have the right info on appropriate use of a sauna and its benefits. We will be sending out more information on use, cleaning, and benefits as we get closer to start day.
Deload week: We are getting a week off before our next cycle starts focused on the Olympic lifts. Technique first is key on these sets more on how we will be doing this next week.
Week preview!
Monday: Two intense Couplets.
Tuesday: Descending Ladder of Reps on the Handstand push-up and Assault Bike.
Wednesday: Up the ladder with burpees and lifting. Focus on Pacing and Breathing.
Thursday: Teams of Three on Machines
Friday: Sprint Rest Repeat
Saturday: Mayhem for Freedom workout.
Sunday: Open Gym
Coach Nikki
