Ironclad CrossFit Hyderabad

Squat rack is re-bolted as of this morning. Please re-rack your plates before you leave.

Welcome to the Gym Name community. Introduce yourself, share your training, and keep it useful for everyone who trains here.

New deadlift PR today: 142kg for 2 reps. Form felt solid. Thanks @vikram.rao for the bracing cue.

Congrats to everyone who lifted this week. PRs are a bonus. Consistency is the goal.

Open gym this Sunday, 7 to 11 AM. Bring a friend. The rower is fixed and we have spare bars for anyone who wants to test their overhead work.

Back squat 110kg x 5 finally feels comfortable. Three months of patience paying off.

Pressed 60kg overhead for the first time after six months of chasing it. Vikram said stop waiting for permission, so here we are.

Hyderabad heat is here. We've added a second water station near the rack and the AC has been serviced. Hydrate before the 6 AM WOD.

Welcome @manoj.nair, who joined this week. Say hi at the 6 AM Olympic lifting group on Monday.

Fran in 4:52 this morning. Pull-ups unbroken until round four, which is a first for me.

Overhead squat at 45kg still wobbling. Anyone got a tip for thoracic mobility?

Snatch technique on Thursday: 3 x 2 at 70% with a pause at the knee. Video of the lift is up on the board by the rig.

From next Monday the 7 PM class moves to 7:15 to fit in the new cool-down block. The 6 AM and 6 PM times stay the same.

Anyone running the Saturday throwdown? Need one more pair for the partner WOD. @sai.kiran, can you pair me up?

Mobility Friday: 15 minutes of hip and thoracic flow before your metcon. Your shoulders will thank you on Monday.

500m row split at 1:52 this week. Getting closer to sub 1:50 for the Hyrox qualifier.

Protein tip of the week: aim for 1.6 to 2.2 g per kg of bodyweight, split across three or four meals. The shake is optional.

Clean and jerk 85kg PR. Kept the bar close the whole way and got the last rep in the hole.

Bench press 80kg for three. Got stuck on the way up and my spotter saved me. Always get a spotter.

Engine block recap: four weeks of zone 2 plus two intervals a week. Expect your resting heart rate to drop before your split does.

Sunday open gym is the best way to find a lifting buddy. Met two new people last week.

Rope climbs are finally done without the legs. Three in a row at the top of the bench today.

Diwali Turbo Challenge is open. Teams of three, first heat at 6 AM. Sign up at the front desk or reply here.

Murph with the crew at 5 AM. Done in 41 minutes with the vest. Coffee after is on me.

Hip mobility finally clicked. Full pigeon without cheating, first time in two years.

Doubled my Saturday throwdown attendance this month. The partner WOD is the best part of my week.

Sore legs day. Went for a 5K in the rain instead of skipping. Worth it.

Handstand walks: wall-facing first, ten minutes after every session, no heroics. Consistent beats brave.

New to CrossFit and just finished my first month. Scaled Cindy and loved it. Thank you all for the encouragement!

Deadlift cues for the week: brace first, take the slack out, push the floor away. Five sets of three at RPE 7.

yh

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Tt

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note to self @e2e_alice_9618e4

Write to someone@example.com about the roster

Nice work @e2e_bob_5523c7 on that last one

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Just hit a 140kg deadlift PR at training today

Completed

He

My streak

streak

Great workout today!

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