Monday – 141208

Kirkwood Weightlifting Meet

I am super proud of our Barbell Club. (Mike Dudenhoffer, where are you?) They walked out of the meet with a variety of medals, PR’s, and sweet celebratory dance moves.

Steph had an AMAZING day!!! She went 6/6 and hit a PR snatch (143.3 lbs), a PR C&J (172 lbs), and (obviously) a PR total! More impressive, she did so without squatting once!!!! (Neil shakes fist to the sky).

Meghan was 2/3 in both snatch and clean and jerk making 125.7/156.5. I’m pretty sure those are both competition PRs and the C&J is an all-time PR!!! She’s very close to breaking through to some big numbers!

Farrah went 5/6. She went for a snatch PR and just barely missed it. Not so on the C&J. Farrah hit a PR of 160.9 and then PRed AGAIN at 165.3 lbs.

Bekah has been busy helping her kids prepare for a big winter play. BUT that gave her a chance to practice jerking with an 8’ceiling. That must be her secret, because she went 3/3 on the C&J and hit a PR of 123.5 lbs.

Then, there is Sara. Narrowly missed a PR snatch and came back to make a 191.8 lb C&J. She battled her way to a solid 2nd place finish – just 7 kg shy of qualifying for Nationals!

Mike Dudenhofer battled back to make some solid lifts after couple of tough misses. I don’t have the numbers in front of me, but I’m pretty sure he hit competition PRs on all fronts.

Keep up the Strong Work.

Also, Neil apparently lifted some weights. Yawn.


Matt Chan Warmup
CrossFit Warmup


Back Squat

Warm up to 50% of 1RM




200 Single Unders
50 Burpees
50 Box Jumps 24/20
100 Double Unders or 3x Singles
35 Burpees
35 Box Jumps 24/20
50 Triple Unders or 3x Doubles or 9x Singles
20 Burpees
20 Box Jumps 24/20



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