Friday – 150109

Laura O - Learning to Lift

Laura O’Leary, c. July 2013 – Six months into CrossFit

Today, Laura O pretty well stopped me in my tracks when she told me she received her “Two-Year Anniversary” email from CrossFit 314.

1. Holy smokes, time sure does fly.
2. Her first workout at CrossFit 314, she completed a 30-20-10 rep scheme that included pullups…on the GREEN band! Tuesday, she completed a 30-20-10 that included pullups…without a band…in SIX MINUTES!!

Laura O, it is more than a pleasure having your always smiling, ridiculously athletic, competitive self at the noon class every day. Our Community would not be the same without you.

Keep up the Strong Work.

N.B. – Laura O began her CrossFit career like anyone else. Green-banded pullups, clunkily lifting moderate weights, developing good movement patterns. She currently has some of the best strict and kipping pullups in the gym, Deadlifts 265lbs for a strong double, and will achieve her Muscle Up in the immediate future. She is an paradigm example: HARD WORK WORKS.

Warmup

Spealler
CFWU

Strength

Deadlift*
3-3-3+
90%(70-80-90%)

Or

Ed Coan – Week 9

1 rep @ 97.5%
Then,
2 x 3 @ 70%
(Rest as needed)

WOD

Main Site – 141226

21-18-15-12-9-6-3 reps for time of:

Power Clean 95/65
Sit-up
Back Extension*

*sub supermans

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