Max Effort Day 3 recap:

For the strength component we had deadlift. Scott Freedland set the tone early with 455# for the guys. Not until the evening did Vinny Pizzo smash it with a monster lift of 495#s and a 30# PR. This is Vinny’s third week straight taking the top spot in at least one of the three tests. Phenomenal job, Vinny! On the ladies side, Cammi Merriam pulled a legit 215#s for a 40# PR (25% increase in strength) in the morning. That held all day until Michelle Panceroff and Yvette Mojarro stole the show with 235#s a piece. By the way, Michelle is 6 months pregnant. Good work ladies. Strong is beautiful!
Moving on to the L-sit hold, Paula Halstead owned it. She beat all men and all women to take the top spot with an unbelievable 1:02. Her body was a perfect 90 degree angle the entire time. I know it’s not a secret at this point, but she never ceases to amaze me at 57 years young! Tommie Denson held his own with :36 to lead the charge for the fellas.
As for the 1 mile TT, Dylan Merriam laid down a solid 5:57 that nobody came close to until the end of the night when Zac Marquez came out of nowhere to post a 5:47. Worthy! Shelly Vander Velde notched a 6:44 for the ladies and was the only women to get in the 6s. By the way, she PR’d on her deadlift by 25#s, too! Niiiice!

Skill – Rowing

Hero WOD – “Gator”

Eight rounds for time of:
185/135 pound Front squat, 5 reps
26 Ring push-ups

U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

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Cool down – Max effort double unders in 2 minutes

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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