''Heavy Deadlifts'' (01.26.2010)

Warm-up Drills (01.26.2010)
Row 500m
15 x Medicine Ball Cleans
15 x KB Swings
Deadlift Warm-up Sets/Reps

"Max Effort Deadlift Singles" (01.26.2010)
Deadlift 1-1-1-1-1

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Skill Development (01.26.2010)
5 Rounds for time of
15 x Burpee Pick-ups (45/25lbs)
15 x Knees-2-Elbows

Notes: Perform a Burpee Pick-up with your chest centered over a bumper plate or odd object on the ground (25/45lbs in this case). When jumping your feet from the prone push-up position towards your hands grab the item and take it anyway possible from ground to overhead. Bring the item back down and place it beneath you, moving directly into your next Burpee Pick-up. A dropped object from any height negates the previous repetition.

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CrossFit Endurance WOD (01.26.2010)
''Time Trials''
Swim: SC & LC: 500m TT, U: 1000mTT
Bike: SC: 12mile TT, LC: 25mile TT, U: 30mile TT
Run: SC: 5k, LC: 10k or 10mile TT (choice) U: 13.1mile TT
C2: 8k TT

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Anonymous said...

2K meter row, 2:00 ring hang, 10 dead hang pull ups, 3K meter row

Anonymous said...


18:? for the met con


Anonymous said...

Mike L: did not do the deadlift max effort

Burpee/Elbow-Knee Metcon

14:34 (used a 45lb dumbell)

lewis.robertdavid@gmail.com said...


Deadlifts - 295/315/320F/315/320F
MetCon - 16:08 rx'd

I really regret not being able to use chalk on max effort days. And the bars here pale in comparison to those at the Stable. Not trying to make excuses, just trying to let everyone know how grateful they should be for being able to train at such a great facility, I truly miss it. Just gotta put my head down and press onward.

In a side note Samy, that burpee-pickup & k2e metcon was absolutely horrendous.


D Benton said...


285/315/335/355/375 16:04 Rx'D

Anonymous said...

15:27 rx'd


14:38 @ 25lbs

Andrew said...


14:12 at 35lbs

Walter said...

(Saturaday 01/30)

Anonymous said...


11:15 25#