Strength Sunday and the Strongest

Great job to all the CFES competitors Saturday at the Strongest Contest in Vacaville, sponsored by Gold's Gym. First event was the farmer's carry (115# in each hand for female lightweight, 145# for female middleweight, 220# for men's middleweight). Casey, Laura, and Dao have all been practicing hard the past few weeks on their barbell farmer's walks and it showed. Casey and Laura each deadlifted 290 off the ground and walked 60 yards without stopping!  

Second event was the tire flip. 300+ lbs for lightweight, and 400+ for middleweight. Dao did work and performed spectacularly. Laura had the most heart out of everyone at the competition, battling the 400+ tire (that was giving men some problems) and made it all 60 yards. Casey PR'd her max tire flip as well. 

Third was the truck pull. An F250 with additional people riding depending on weight class. Rob tied for first while Casey had the best female time, both pulling the truck across the parking lot blazingly fast. Sidenote: the parking lot had a hill that made you feel like the truck had suddenly sunk into a pool of molasses. Way to battle through! 

Fourth was an AMRAP in 1 min of 75% bodyweight bench press. Rob got 24 reps and Dao showed a solid 11. Everyone maintained solid form and integrity of the lift, and I'm really proud of how you guys applied what you learned in class to the competition. Absolutely none of your reps were questionable, and you represented the gym well. 

Fifth was an AMRAP of deadlifts in 1 min at bodyweight. Laura had her biggest set ever, and kept a consistent pace. Rob powered through for a strong showing on the men's side. Again, everyone showed tight deadlift form that would have held up to the standards of any competition, while pushing the limits of thei capacities. 

Final rankings: Dao 6th, Laura 8th, Casey 9th, Rob 8th, and Rae 4th. Great job, guys!!

Strength this week: 
-Tuesday: Thruster technique work. I know I said we'd move on, I lied. I want to get you guys a little more comfortable here.
-Thursday: Bench with commands again, 1RM this time. 
-Saturday: Kb work and Barbell complex