1/02/2011

''Deadlift 3-3-3+ and Must Be New Hampsha'' (01.03.2011)

Reminder:
The next On-Ramp Curriculum begins this Wednesday and runs from 630-730pm.
If you still need to register please contact us at Sdaghir@CrossfitNewHampshire.com or DanHayden@CrossFitNewHampshire.com prior to Wednesday evening for course details/registration fees.

Warm-up Drills (01.03.2011)
Row 4 Minutes
''Burgener Drill'' (PVC/2Rnds)
9 Fundamentals x 5 reps each
-Samson Stretch
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-Inchworms/Cobra Stretch

''Deadlift 3-3-3+'' (01.03.2011)
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)
3 x 70%
3 x 80%
3+ x 90%

Notes: 1-Rep Maximum/Percentage Calculator

Post loads to comments.

''Must Be New Hampsha'' (01.03.2011)
Complete for time
15 x Ground-2-Overhead (3/4BW)
15 x Pull-ups
200m Run
12 x Ground-2-Overhead (3/4BW)
12 x Pull-ups
400m Run
9 x Ground-2-Overhead (3/4BW)
9 x Pull-ups
600m Run

Post times and loads to comments.

Mobility WOD

CrossFit Endurance Rest Day (01.03.2011)

27 comments:

Colby said...

165/185/215 x 10 for Deadlifts
20:42 for "Must be New Hampsha"

richard said...

Part 1 deadlift:
275/310/350x5

Part 2 must be new hampsha:
22.23

Marcus said...

Deadlift:

195/225/250x7

Must be New Hampshire:

20:12

Ultimate MMA & Self Defense said...

255/295/325x3 [26:58]


wow that was great...

Laura said...

Deadlift: 110/130/145x15
Part 2: 22:55

BTW, I heard a song playing this morning from the first Twilight movie. I didn't realize we had Jacob and Edward fans in this box (Samy??). I know there are some Justin Bieber fans...

John M said...

Deadlift:
225/255/290x11

Must Be New Hampsha
20:10

Mtn Rob said...

190/215/245
must be NH 25:56 w/115lb, blk

Justin said...

205/235/265 5x

Must be New Hampsha 23:24 w/ 135lbs

Derek Puzzanghera said...

Deadlift- 145/175/205

15:52 X 95 lbs

Indy said...

Deadlifts
205/230/250x8

"Must be New Hampshire"
19:36 @145 lbs

sdaghir@gmail.com said...

Slawra, I'm a fan of all music. Especially that which creeps out the rest of the 'species'.

Anonymous said...

Deadlift:
90/100/110X2
Part II:
19:58
--Alison

Khan said...

18:27

Mike S. said...

Deadlift 3/3/3+

295/335/375(8)

Must Be New Hampshiah

14:21 @ 150lbs G2O

Waldo said...

230/265/295 (5)

16:37@115 lbs. All snatch, all the time.

Mike S. said...

i love snatches

lewis.robertdavid@gmail.com said...

20110103
Deadlift 3-3-3+
265x3
300x3
340x6

"Must Be New Hampsha"
15 x Clean & Jerks @ 115#
15 x Pullups
Run 200m
12 x Clean & Jerks @ 115#
12 x Pullups
Run 400m
9 x Clean & Jerks @ 115#
9 x Pullups
Run 600m

16:16

Nice work on the snatches Waldo.

-Bertholomeu

Kristina said...

Deadlift
140/160/180+4

Must Be New Hampsha
22:50 95#

Justin said...

From Quantico, VA

Deadlift: 235, 265, 300

"Must Be New Hampsha"
-14:25 (115#)

Anonymous said...

Deadlift 255/290/330x10

Must be New Hampsha 14:15 @125

Danny

Anonymous said...

165/175/185x5
and 21:19

Callie

Anonymous said...

Max Deadlift 155 / 27:20

Marisol

FoGLe said...

255/290/330x7

15:16 WOD

Anonymous said...

Deadlift 205/235/265 x 9
Must be NH 20:30

JB

Peter said...

Deadlift 3-3-3
150/170/195x13

Must be New Hampsha
21:35

sdaghir@gmail.com said...

''Deadlift 3-3-3+’’
145x5 (warm-up)
215x3 (warm-up)
290x3 (warm-up)
315x3
330x10

Another Make-up WOD done, I'll be back this week with ''Must Be New Hampsha''... almost all caught up.

ericachief said...

DL - 110/130/145
Must be NH
21:41 65 Lbs blue band 1/2 green band 1/2
Erica