''Deadlift 5-3-1+ and U.S.A.W. Extended Edition'' (01.10.2011)

Rid your hearts of fear... Deadhang Pull-up Month begins today.
Deadhang Pull-up Month's guidelines are concise: All pull-ups prescribed in training will be Deadhang Pull-ups for the next 30 days. The standard of execution requires an athlete to start by hanging from a pull-up bar at full extension (arms completely straight). Without any swing of the legs or momentum play in the hips/shoulder girdle the athlete pulls their body upward until chin moves over the plane of the bar. Return in control to the starting position.
CrossFitters that have been scaling their pull-up training with bands may need to switch to one that is stronger.
Rest assured, the strength gains experienced 30 days from now will be profound.

Warm-up Drills (01.10.2011)
Row 4 Minutes
''Burgener Drill'' (PVC/2Rnds)
2 Rounds of
10 x Air Squats
10 x KB Swings (24/16kg)
10 x Abwheel Roll-outs
-Sumo Squats
-Shoulder Opening Drill (wall)
-Scorpion Stretch

''Deadlift 5-3-1+'' (01.10.2011)
Work through the following sets of Deadlifts using the percentages outlined below. Novice level lifters should multiply their single repetition Press 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 75%
3 x 85%
1+ x 95%

Notes:1-Rep Maximum/Percentage Calculator

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''U.S.A.W. Extended Edition'' (01.10.2011)
Complete as many rounds as possible in 15:00 of
6 x Squat Cleans (115lbs)
12 x Deadhang Pull-ups
24 x Double-unders

Post rounds completed to comments.

Mobility WOD

CrossFit Endurance WOD (01.10.2011)
''Hill Repeats''
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or an ergometer with heavy tension.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute. Recover for 1 minute at the top before descending to the starting point at a easy pace. Rest 1 minute at the bottom of the hill before repeating the next climb. Treadmills: Set to a 7% grade, recoveries are 2 minutes.
C2: 3 x 1000m Repeats not deviating more then :10 seconds. 2 min recoveries. Hold max wattage for each interval at a damper setting 1-3 levels higher than normal.

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richard said...


3 rounds 6 squatcleans 12 deadhang pull-ups 3 double unders

Anonymous said...

pete b...1 rm 325 / 3 rounds

John M said...


USAW Extended Edition - 4 Rounds

Marcus said...


USAW Extended Edition - 4 rounds

Mtn Rob said...

3 rnds

sdaghir@gmail.com said...

''U.S.A.W. Extended Edition''
Complete as many rounds as possible in 15:00 of
6 x Squat Cleans (115lbs)
12 x Deadhang Pull-ups
24 x Double-unders

6 Rounds + 6 x Sq.Cleans/1 x Dead-hang Pull-up
(had to do one more for Chesty)

Felt slow today, definitely waited wayyyyy to long to get into the fight.
Luckily I had the DPH and Alison (she's my first official coach) there to coax me out of stalling... plus I couldn't just let Kristie slug it out in the trenches all by herself. Misery loves company. And CrossFitters love misery.

Anonymous said...

Part II: 15 min. AMRAP
6X Squat Clean 45#
12X Deadhang Pull-ups w/bands
96X Single-Unders
4 Rounds +6+12

Keep up the good work, Samy.
your coach, Alison

Mike S. said...

Deadlift: 5/3/1+


U.S.A.W. Extended Edition:

AMRAP in 15:00 of:
6 x Squat Cleans @115
12 x Deadhang Pullups
24 x Double-unders

4 Rounds + 6 Squat Cleans @115 + 1 Deadhang pullup

... after a very rough afternoon/night/early morning... Sundayfundays are the best<3

Indy said...

Dead lifts

U.S.A.W. Extended Edition:
4 rounds + 4 squat cleans

lewis.robertdavid@gmail.com said...

Deadlift 5-3-1+

USAW Extended Edition
3 Rounds + 6 Squat Cleans as rx'd

God I hate double unders.


Peter said...

Deadlift 5-3-1+
155/175/195 x 13

USAW Extended 95#
3 Rounds + 6 Squat Cleans + 5 Pull Ups

Kristina said...


USAW Extended Edition
4 rounds + 2 squat cleans (85)

lewis.robertdavid@gmail.com said...

Killing it Peter! Way to go!


Derek said...




3 rounds+6 squat cleans+2 dead hang pull ups (blue band)(95lbs)

Mansfield said...

Deadlift: 220lbs/245lbs/275lbs x 4

USAW Extended Edition: 3 rounds + 6 squat cleans + 6 pullups

Anonymous said...

Deadlift 275/315/345x8 usaw ext edition 5 rds +5 cleans

Anonymous said...

Dan last post

Anonymous said...


Anonymous said...

and 3 rounds


FoGLe said...

deadlift 275/315/345x8

4 rounds 6cleans,6pullups

Anonymous said...


3 rounds, 6 clean & squats & 12 pull ups


Sem said...


USAW Extended Edition
4 rounds + 4 squat cleans (65)

Colby said...

195/225/240 x 3. It was supposed to be 225 x 7 but I forgot how much weight I put on the bar.

USAW Extended Edition
3 Rounds + 6 Squat Cleans (115 lbs)

ericachief said...

DL 120/135/150
Urban Extebded Edition
2 rnds + 6
red band