Wednesday, September 30, 2009


  1. Kimmie | September 30, 2009 at 9:11 am

    Thanks Coaches for another great workout!
    Congratulations to Tamra and Ted! You guys were da shitznit this morning.

    Thanks to Mike, Caitlin, Alex, and Tamra for being my rock during my very slow mile. Mike, thank you especially for putting the last few yards in perspective. I appreciate that greatly.


  2. coach | September 30, 2009 at 9:43 am

    Great morning and great focus, team. The highlights so far:

    –Ivy and Tamra remain locked atop the deadlift standings at 275-lbs. This was a 20-pound PR for Tamra today. Congratulations, TD.
    –After Sean made 405-lbs. look easy, Steve made a run at it, and ended up matching his previous PR of 395-lbs. (415-lbs., next time, Steve).
    –Rob put 30 pounds on his previous PR.
    –Jess came in on limited rest and bested Mike’s one-mile time by one second at 5:10, for the fastest on record.

    We began the day emphasizing technique—good back position and simultaneous acceleration of the hips and shoulders. We will finish the day this way.


  3. Mrs. Finkenstadt | September 30, 2009 at 9:45 am

    Some really great deadlifting and fast running going on today!

    For me, every day in the gym is a learning process, and often humbling. I learned (again) today to not psych myself out so much, that I have been leaning on some crutches in my deadlift and have to retrain myself starting now, and that being good to yourself is knowing when you’ve reached a limit and not feeling let down by reaching your limits. I also learned that chasing someone when you run is a really great motivator for both the chaser (me) and the chasee (Jen M- thanks chica!)

    • Jen M. | September 30, 2009 at 10:02 am

      seriously, i could hear you right behind me the whole way… definitely kept me from slowing down (couldn’t let you kick my butt on deadlifting AND running in the same day… haha) – i ended up with a new mile PR out of it too! 🙂

      • Kimmie | September 30, 2009 at 10:06 am

        LOL Jen,

        My goal during the run this morning was not to get lapped and I almost made it. Mike lapped me right at the end of my first 800m

        • mikeheartspullups | September 30, 2009 at 10:39 am

          Kimmie I’m sorry! I thought you did a great job finishing that second lap…

          • Kimmie | September 30, 2009 at 10:49 am

            It was cool Mike, you guys more than made up for it. Thanks again for helping me finish strong.

  4. tealbaker | September 30, 2009 at 10:04 am

    Team: I can’t tell you what it meant to see the gaggle of you rounding the corner looking for me at the end of the Mile and getting me across the finish line faster. Thanks!

    • train2live | September 30, 2009 at 12:59 pm


      If you have not discovered it already you will and that is…Its just how we roll. Great job finishing off the mile run!

      Dave “702” O

  5. tubameat | September 30, 2009 at 10:12 am

    chasing after Jess “the machine” made me OBLITERATE my previous 1 mile run- thanks for the push! (or pull, as it was)
    Sean, that DL really looked like a piece of cake!

  6. coach | September 30, 2009 at 9:25 am

    Sakar P.: 225-225-235-245-255-260-265-lbs., 8:03
    Caitlin F.: 185-185-185-185-185-185-185-lbs., 6:17
    Ted K.: 225-235-245-255-270x-265-275-lbs.
    Kim H.: 225-215-215-195-195-195-195-lbs., 10:54
    Alex M.: 225-215-185-195-195-205-205-lbs., 5:24
    Kris C.: 140-140-140-145-145-150x-145-lbs., 7:13
    Tamra F.: 225-235-245-255-260-265-275-lbs., 8:29
    Mayra C.: 155-165-165-170-170-175-170-lbs., 7:51
    Jen M.: 165-175-185-175-175-175-175-lbs., 7:08
    David O.: 265-275-275-280-285x-275x-255-lbs., 6:35
    John S.: 245-265-275-285-285-275-255-lbs., 6:01
    Sean M.: 335-345-355-365-375-385-405-lbs., 9:42
    Teal B.: 135-145-155-155-160-165-170-lbs., 11:18
    Rob K. 275-285-305-315-325-335-345-lbs., 5:38
    Ivy F.: 245-275-285x-275-280x-275x-255-lbs., 7:14
    Jessica H.: 145-150-155-145-145-145-145x-lbs., 5:10
    Jeff W.: 245-255-265-265-275-280-285x-lbs., 7:09
    John C.: 205-215-225-225-225-225-225-lbs., 7:08
    Joe P.: 315-315-335-335-315-315-315-lbs., 6:22
    Steve D.: 275-315-365-375-385-395-405x-lbs., 5:17
    Mead O.: 205-225-225x-205-205-205-205-lbs.
    Dennis D.: 295-315x-315-325-315-295-295-lbs.
    StuLu.: 295-305x-295-300-305-310x-295-lbs., 7:27
    Lisa C.: 145-155-145-145-155-155-155-lbs.
    Sidra C.: 185x-185-195-200-205-210-215x-lbs., 7:30
    David C.: 225-235-235-245x-245-245-255x-lbs., 10:02
    Jenn J.: 175-175-175-175-175-180-180-lbs., 7:18
    Josh O.: 205-225-225-235-245-245-245-lbs., 6:02
    Wayne C.: 205-215-225-225-225-225-225-lbs., 7:10
    Jeremy N.: 315-315-315-315-315-315-315-lbs., 6:52
    Meghan M.: 245-255-265x-255x-245x-225-225-lbs., 7:01
    Amy D.: 165-165x-155-155-155-155-155-lbs., 6:33
    Amy S.: 105-105-105-115-115-115-115-lbs., 7:28
    Mike D.: 195-195-205-215-225-225-225-lbs., 5:47
    Ricky B.: 225-245-255-255-255-255-255-lbs., 5:37

  7. mikeheartspullups | September 30, 2009 at 10:31 am

    Dang Jess. Showin’ up the boys AGAIN!

  8. operationyetifit | September 30, 2009 at 10:36 am

    I’m staggered looking at all those big numbers in the deadlifts… nice job on breaking 400 Sean. And props to Rob, Steve, Ivy and Tamara too.

    Jess, great running! I know you knocked my boy of the perch (for now) but I’ll be really impressed only when you can take him in the beer mile 🙂

    (when are we doing that btw? and can we also do a beer complex at some point?)


    • coach | September 30, 2009 at 10:49 am

      Stroke of genius, Sak. “Beer complex.” Brilliant.

      Spend some time with this idea, nurture it and help it grow—I’ll look for your proposal on my desk (the bench) by COB Friday.


    • Jessica | September 30, 2009 at 1:36 pm

      I am not taking anyone in a beer mile. Unless it’s like the medicine ball mile, and all I have to do is carry the beer on my shoulder. Then maybe.

  9. BigEngineSmallGasTank | September 30, 2009 at 11:27 am

    I guess dreaming of deadlifting really helps. Now I need to dream of going over 425 and beating John.

    • Jen M. | September 30, 2009 at 11:40 am

      oh, and sean quote of the day after this morning’s workout:

      if I can deadlift 405 and run a 5 minute mile, i will be called “coach”

  10. eyechip | September 30, 2009 at 11:46 am

    At the stroke of noon Sean is going down. Probably not…but my testosterone is rather high these days and I feel like cheap talking. So, think of me as a third world dictator with a nuclear enrichment program. Let the mother of all wars begin NOW!

  11. tbferg | September 30, 2009 at 11:59 am

    Amazing run times this morning- great job, Jess.

    “Beer complex” = One by funnel, one by shotgun, one by kegstand?

  12. train2live | September 30, 2009 at 1:09 pm

    On my walk back to globo after this morning’s workout I was thinking about the Bear Complex…perhaps it was because I am still feeling it from yesterday. Anyhow, I was thinking about a workout call “Fight Gone Complex” It would consist of the Bear Complex 95/65, box jumps and rowing (calories). Any takers.

    I know, I am a sick man, but these things just pop into my head. I had to share this one.


    P.S. whatever happened to the create a wod competion or whatever it was called?

  13. Rob | September 30, 2009 at 2:14 pm

    Can we work the “beer complex” into the nutrition seminar tomorrow?

    Great workout today. Nothing like being a little dizzy from deadlifts and then trying to avoid people milling around with their double soy lattes, all the while wondering how much faster Jess is going to run than you!

  14. swimdra | September 30, 2009 at 2:20 pm

    I feel so much more awake now that I did the workout at noon. This goes to show me why I enjoy doing the workouts in the morning.

    Thanks Stu for being my running buddy and giving me someone to try and catch up to. Running with others is so much better than running alone.

  15. HappilyHome | September 30, 2009 at 5:46 pm

    this was such not a good day for me to take a rest day…love it…great job everyone!


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