For Time:
Run 1 Mile
10 Rounds:
5 Pull ups
10 Push Ups
15 Air Squats
Run 1 Mile
RX+ “Murph”
Another great turnout this past Saturday for 14.3. How is everybody feeling? I did the workout on Friday morning, and getting out of bed or picking something up the last two days has been rather unpleasant.
Big props to Alan for battling through those deadlifts at 185#. He has been a member at CFES since before I joined and its great to see the progress he has made. He attempted the 225# twice and almost had it!
The Open is almost over people. Finish strong!
Colleen
Nice job, Alan- and thanks for reminding me to roll out my back after the workout.
Larry Rouen
good job Alan
Justin Riley
I saw Alan’s attempts at 225 and they were epic. He was smoked by the time he got to them as you all can relate to and 225 is Alan’s previous max. I saw him try it 3x and each time he got it almost to knee level and go stuck. He fought valiantly, but the best part is he maintained a rigid back position and kept himself safe while pulling with max effort force in a fatigued state. We were all pulling for him and yelling for him to get the lift. Even though he didn’t get it, it was a great effort and very exciting to witness. Great job Al!
Jennifer R.
Go Alan!!
Cole
evey inch of my legs have been burning since Saturday! Golfing sunday was rough
Crystal
Way to stick with it, Alan!
Katie
Way to fight for it Alan!
Alan Lilly
Thank you all for your comments and encouragement! I really appreciate Justin’s and Aaron’s coaching to keep my deadlift form good. Intact disks in my back are way more important than one or two more reps. The expression on my face in this picture suggests a lot more pain that I actually was experiencing, but 20 reps at 185 lb. is a lot of work for me.
Kate
I also saw those attempts at 225 and they were awesome and really inspiring!
I thought my legs were feeling OK after Saturday and then I got to the warmup this morning and tried to jump on a box a few times. Nope, just not happening.
John Michelmore
Alan, your efforts were valiant on Saturday, as they were the two previous weeks! I was proud to be your judge.
Brother Mike
Great job Alan!
Nice programming today AO! Way to step up the game and start the week off with some real work!
Cherie
Great job Alan!