12/27/2010

''Deadlifts 5-5-5+ and Karen'' (12.27.2010)

Warm-up Drills (12.27.2010)
Row 4 Minutes
''Burgener Drill'' (2rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
12 x Air Squats
15 x Abmat Sit-ups
-Hip Mobility Complex
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch

''Deadlifts 5-5-5+'' (12.27.2010)
Work through the following sets of Deadlifts using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes: 1-Rep Maximum/Percentage Calculator

Post loads to comments.

''Karen'' (12.27.2010)
Complete for time
150 x Wallball (20/14lbs)

Mobility WOD

CrossFit Endurance WOD (12.27.2010)
Swim, Bike, Run, or Row (C2)
20 Rounds (:10 seconds on x :05 seconds off)
These are all out efforts! Incline and terrain are your choice.

Post distances to comments.

20 comments:

Khan said...

Karen
9:30 @14lbs

Justin said...

9:02 20lbs

190/225/250 (7)

Anonymous said...

Quiet morning today, it must have been snowing or something.
Deadlifts 235/275/310x12

Karen: 7:05

Danny

jason said...

Will the gym be open this afternoon?

sdaghir@gmail.com said...

We're open normal hours, don't fret, children of war.

Gollum said...

Deadlifts

190 / 225 / 255 (18 reps)

Karen
8:03 w/ 20#

Peter said...

Deadlifts
135/160/180 (16 reps)

Karen
9:08 (14#)

Marcus said...

8:13

Waldo said...

Deadlift - 280 x 14
Karen - 7:25

matt L said...

Karen - 7:44 w/20lbs Med ball

Sam said tomorrow is going be a blast, and we all know what that means :(

Anonymous said...

Jeff B.
190/235/250 x 9
9:57

Laura B.
8:36
145/150/155x8

Kristina said...

Deadlifts
135/155/170x9

Karen
7:56

Anonymous said...

someone stole my identity!

laura b.

Mike S. said...

''Deadlifts 5-5-5+'' 
5 x 65% 270 
5 x 75% 310 
5+ x 85% 355(8) 

''Karen'' 
Complete for time
150 x Wallball (20/14lbs)

8:10 @ 20lbs

Missing the gym alot : (

lewis.robertdavid@gmail.com said...

Deadlift 5-5-5+
245-280-320(7)

Karen
8:43 w/ Gas Mask (0:12 PR)

-Bert

Anonymous said...

dead lift 5-5-5
235 245 255 lbs
karen time: 7:55 20 lbs
kevin T

Anonymous said...

dead lift 5-5-5
235 245 255 lbs
karen time: 5:28 20lbs
garrett

Brian said...

325 x 10 deadlift
10:08 20lb wall ball.

Colby said...

Dead lifts done on the day of "Mary" as a make-up, I used my 1 rep max to calculate %'s, inadvertently.
175/195/215 x 8

sdaghir@gmail.com said...

''Deadlift 5-5-5+''
145x5 (warm-up)
185x3 (warm-up)
215x3 (warm-up)
230x5
275x5
310x20

Form was safe but definitely not ideal from reps 15-20.
I want to make a note here in case people see the 20 reps on my final set and think I expect everyone to chase that number when doing heavy deadlifts.
On the contrary I was taught a long time ago that there is a general safety rule that advises never going above 10 reps when executing heavy deadlift sets. Oops.
From now on I will abide by and help reinforce that same principle when our athletes (and myself) are training heavy. This is a deadlift specific rule for some reason and I am going to dig up some reasoning/research to validate it.