Stacie Marone finishes the Unite Fitness Decathlon looking STRONG! She finished 21st out of 70 competitors. Get some!!
Strength
Work up to a heavy 3-rep Press.
Then do 3 reps @ 80% EMOTM for 8 minutes.
Metcon
7-minute AMRAP:
5 HSPU
9 Hang Power Cleans (135/85)
Post results to Wodify.
Remember: NO CrossFit Kids tonight (Wednesday)! Classes will resume on Sunday.
Join CrossFit Generation in their memorial WOD for Plymouth Police Officer Brad Fox this Saturday, with heat times at 8, 9, 10, and 11 AM. Read about the WOD and sign up here.
Congrats Stacie! Good to see that all your hard work and decathlon training paid off. Nice job!
Way to go Stacie! Knew you would kill it!
Nice job Stacie!
Strength: Press – 115 1×3, then 95 8×3
Metcon: 5 rounds + 8 reps Rx
You rock Stacie, awesome job!!!!
Yeah Stacie!
70# 3 rm
55x8x3
4+5+1 Rx
I’m glad today was mostly arms, not legs!
Nice job Stacie!!!! You definitely killed it.
Strength: since metcon was first….didnt really have the ability to find a 3 rep heavy weight. Did 85 8×3. Definitely could have gone heavier
Metcon: 5 rnds + 3 – Subbed Medball Cleans, 2 abmats
Nice work everyone this morning. As always a well oiled machine!!
Hell yeah Stacie!
Strength: 80lbs, then ETOTM 70lbs (2 reps on last 2 min)
Metcon: 5 rounds + 2 @ 73lbs/2 abmats. I think I could have gone heavier, but I never know if it’s better to try for Rx/heavier weight and fewer rounds/reps, or lighter and more. Thoughts/advice?
Diana, the scaling question is one that everyone always asks. Unfortunately, I don’t think the answer will always be the same. In the case of today’s workout, you were right on pace with Belza and Joy (two great athletes), so I’d say you hit the nail on the head. In most cases, it is better to err on the side of too light than too heavy. You never want to spend a ton of time staring at the barbell/pull-up bar/etc. waiting to get your strength and lungs back for another few reps. The “metcon” is supposed to be a cardiovascular effort. Make a note in your log that today’s weight felt light and the next time the movement comes up, you can refer back and bump it up a little bit (assuming the rep range is similar).
Awesome – thanks so much Sheldon!
I almost forgot – Congrats Stacie! Sounds like a feat of The Fitness that I couldn’t do!
LunchWOD-
Press – 140×3 (no time for the volume work)
Metcon – 5 Rounds even, Rx
Then I did AMRAP pull-ups in 3 minutes right afterwards – 37.
Stacie: amazing accomplishment! Totally inspiring to watch you train for and then meet your goal.