Happy Birthday 'Rags'!!
Lift:
Heavy Deadlift
3-3-3-3-3
No 'touch and goes'. Reset hands and back for each lift.
(Last done on 12/9/09)
WOD:
Max Pull Ups
Once you come off the bar - you're finished. You may attempt more than once.
(Last done on 8/11/09)
Post loads and max to comments.
Posts
40 comments:
HOLLA!!!!! (E- still awake, this is what a real shift is like)
Happy Birthday Coach!
Happy Happy Birthday! Hope it's a great one!
Happy birthday mark!!!!!!!!!! See you at 4:30! :)
happy birthday, nice to have another old dude in the gym!!!!!!
Happy B-Day Mark!
Happy Birthday, Mark
Hey careful with the old dude in the gym... he's a baby! never thought I'd say that! I was always the Baby....
Happy Bday Marky-Mark !!!
Who would've thought 18-20 years ago when we were killing each other in high school that we'd still be doing it?
Delsea vs. W'town ... classic battles !!!
Happy Birthday old man:)
Stoked about today, going for 30.
Happy, happy birthday to you, kakaaaw.(Its from Noggin, if you have kids you'll get it)
Hey Mark, is that an angus burger value meal I smell?
Happy Birthday to my wonderful husband!! Have a great "productive" day down there and we will see you later on!! I love you!!
We know that song Kev!!
Happy Birthday Mark! Maybe a set up of pull-ups with the reps representing your age would be fitting at 6 in the big house.
Happy Birthday Mark! Hope it's a great one!
Happy Birthday to a fantastic Coach!
Happy Birthday to an awesome coach and friend.
Sorry I will be missing Freaky Friday.
Enjoy your day and see everyone next week.
The Breeze
Happy Birthday Mark! Your catching up to me now old man. Enjoy your day!
Happy Birthday BRO! From all of us from Heat 1 on Wed Nite. Take some time to enjoy it. Your whole family loves you and admires all you do. Here's to a Powerful Year in and out of the gym!
Haaapppyyy Birthday Mark!! Can't wait to get back in the gym! Be there Saturday!
Happy Birthday Mark,
Hope I'm half as good as you when I get to be your age:)
...The secret of staying young is to live honestly, eat slowly, and lie about your age...
Happy Birthday Mark!!! Guess what... we share the same bday, aww!!!!! Glad to be a part of the OTG crew!!! thanks everyone for your support for us new girls!!!!
Lift - 225, 245, 265, 285, 315 (PR)
Max Pullups - 30 (PR)
Thanks for all the birthday wishes!
I'm so lucky to have such a great family and great friends in my life!
Looking forward to fun times ahead!
Happy Birthday Tania! Your cool points went way up having the same birthday as me! I'm so excited for you guys and look forward to watching you kick butt in the gym!
Happy Birthday Tania!!
You girls are doing great!
Chris - great PR's today!
Happy Birthday Tania!! We love having all of you here too!! You are doing fantastic,keep up the good work!! Have a great Birthday! See you on Monday!!
I'm so excited....did Fran today at CFA...6:05...PR'd it by 1:08!!!!!
Happy Brithday Tania!
Paul, you wouldn't be missing this WOD for any reason huh???? Pullups. Just kidding:) I so happened to miss Wed because we were doing squats. Needed a mental health day:) We'll miss you tonight.
Awesome job Leanna!! Now get in and pr some deads and pullups.
Coach "Mark", what's in a name? Perhaps nothing? Perhaps everything!
M. mentor and
A. advocate who is
R. relentless in his approach to
K. kicking our butts
Happy Birthday!!!!!!!
Aurea
Mark, thank you, especially for the cool points! hope you are enjoying your day!
Nick, Stacey, Leanna, thank you so much!!! See you Monday!
I might not always post, but, I do read it everyday!
Lift: 225-285-315-365-385(1 rep max PR)
WOD: 41 really feel like I could have gotten 50 if I hadn't done so many pull ups for open gym yeasterday
Agh... only hit 25 pullups. What a not so good feeling when your forearms feel like they are going to explode. Oh well.
Lift: 155, 165, 175, 185 195(1) Not being able to touch and go was not cool:)
Nice job 430 crew:)
Leanna, way to kick some butt. Great time.
Just finished our 6:00 in "town". Great group of friends to workout with!!! Thanks to everyone for putting up with us and pushing us : )
I did 250 for 3 (PR) and LeeLee did 135 for 3 (PR)
Got 17 pullups which is a PR but I know I can do better--- my candy-ass hands gave out! It also didn't help that I smacked my chin on the bar at 16.
See you tomorrow
22 pull ups today...200 pound deadlift yay! Happy Birthday Mark!
24 pull-ups, 285 deadlift, both pr's. Fun day.
Happy Birthday Coach! Gotta work harder to keep that lumbar curve now that you're a year older. Thanks for all you do!
Happy Birthday mark, youve helped me to come a long way since i started, i could even do a pullup and pr'd with 6... Thanks for all the push along the way
Happy Belated Birthday Mark!
Proud of myself for dead-lifting 135 yesterday. I swear 85lbs hurt a week ago. Now I need to work on the pull-ups!
Again I'd like to thank everyone for the birthday wishes! I appreciate all the hard work you guys do in the gym...KEEP IT UP!
Thanks Everyone!!!!!!
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