This week is our "max out" week for CrossFit Gof Metgot. So far we had a max day for bench press, deadlifts, hand stand push ups and strict pull ups.

PRs from Monday and Tuesday:

• Handstand Push Ups - 13, +5 reps 
• Bench Press - 240 lb, +15 lb 
• Strict Pull Ups - 10, +4 reps 
• Fran - 7:07, -4:53 from previous time

I know it's not Monday, but I wanted put up some WIP of the new model I'm painting. I started painting my journeyman warcaster Tristan Durant. So far, most of the base coating has been done and I put some base coats for the metals. In keeping with my theme I decided to paint him primarily black with the other cloth pieces maroon and cream. I'm not that great with black but I need the practice. Hopefully this model comes turns out well. Should be posting more shots over the next few weeks. Let me know what you guys think, comment on the bottom.


Lift Heavy and Level Up!

Lift Heavy and Level Up!

Today was a heavy squat day. The workout was 3x3 at 95% of your one rep max. After doing the math my 95% is 305 lb. Going into the workout I was excited. 305 lb. was my previous one rep max last October and today I would be lifting it for 3x3. After our long warm up I started my first set. My first two sets were not too difficult. I was quick coming out of the bottom and didn't strain myself to stand tall. My last set was a bit difficult especially the last rep. I strained to get out of the bottom of the squat but I managed to make it up.

This wasn't a PR but I felt accomplished. Six months ago I could barely lift this weight for one rep and now I'm doing it for three reps. Coach Paul thinks I can put 30 lb. on my max which would put it at 355 lb. I believe our squat max day is next week Friday and hopefully I can update everyone with a new PR. If you put in the work, you will see results.

Lift Heavy and Level Up!