2/28/2011

''Deadlift 5-5-5+ and No Rest For The Wicked'' (02.28.2011)

Warm-up Drills (02.28.2011)
Row 3 Minutes
''Burgener Drill'' (PVC/3Rnds)
5 x L-sit Pull-ups
5 x Push-ups (CFSG)
10 x Pistols (alt.legs)
15 x Hollow Rocks
-Sumo Squats
-Shoulder Opening Drill (Wall)
-ITB Stretch
-Scorpion Stretch

''Deadlift 5-5-5+'' (02.28.2011)
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)
5 x 65%
5 x 75%
5+ x 85%

Notes:1-Rep Maximum/Percentage Calculator

''No Rest For The Wicked'' (02.28.2011)
Complete as many rounds as possible in 15:00 of
4 x Deadhang Pull-ups
8 x Push-ups
12 x Air Squats
Number of Rounds x Thrusters (135/95lbs)

Notes: Round 1 has one Thruster, Round 2 has two Thrusters, continue as long as you can before time expires.

Mobility WOD

CrossFit Endurance WOD (02.28.2011)
''Hill Time Trial''
Swim: 500m, add a T-shirt, parachute or Boots & Utes for drag
Bike: 2 mile Hill climb, Incline between 6-15%
Run: 1 mile Hill climb, Incline between 6-15%
C2: 2000m, Damper setting between 8-10

Post times to comments.

18 comments:

Laura said...

Deadlift: 150x5
No rest for wicked: 7 rounds + 4 pullups (65lbs)

sdaghir@gmail.com said...

No Deads or Thrusters yet, gotta resist the alphasyndrome for the rest of this week until the bruise finishes healing.

''No Rest For The Wicked'' modified: 15:00 AMRAP
4 x Deadhang Pull-ups
8 x True Push-ups (feet and hands on paralettes)
12 x Air Squats

16 Rounds

Congratulations to LCD, he's officially out.
Today was huge as we welcomed back Mike L. and Lynnimus Maximus to the fires of CFNH.

PS The noobs can blame Mike for his passionate plea to include the 9 fundamental circles of hell into their curriculum. Day 12 will truly be epic for them.

Khan said...

"Heavy Deadlift"
165x14

"No Rest For The Wicked"
8 rounds +4+2 @95lbs

Anonymous said...

Deadlift:
110x7
"No Rest for the Wicked":
8 rounds+4/8/12
Alison

thammond18 said...

Deadlift...235x11

No Rest for the Wicked...7 rounds even w/125lbs

tommy

Peter said...

Deadlift 5-5-5+
145/170/190 x 10

"No Rest for the Wicked"
7 rnds + 12 Squats w/95#

Anonymous said...

Deadlift 265/305/345x9

No rest for the wicked
7rds+3 thrusters w/155#

Danny

Mint said...

Deadlift 225x10

No rest for the wicked
7rds+1 thrusters w/135 for 5 rounds, rounds 6 & 7 115

lewis.robertdavid@gmail.com said...

Deadlift 5-5-5+
245x5
270x5
315x10

"No Rest For the Wicked"
7+4/8/12/3 @ 135

I got in to my 8th Round Samy, so don't kick too hard.

-Bert

Callie said...

deadlift 230x5. other thing I SAY 6 rounds. Dan says 5 rounds plus 5 thrusters. Same thing.

Anonymous said...

275 x9
NRFTW
7 rounds 1 thruster
-Lanceee

Anonymous said...

Deadlift
320 x 8
"No rest for the wicked"
7 rounds

Jay

colby said...

Deadlift: 215 x 7
No rest for the wicked
1 thruster short of 6. 125# thrusters

Lynn Cassotis said...

Deadlift MAX 135#
"No Rest for the Wicked"
7 Rounds even @ 65#

Justin said...

New deadlift max of 360

No rest for the wicked 6 rds 4 pull ups

- Bieber

Justin said...

used 135 for thrusters

ericachief said...

Deadlift
145#x5

"No Rest For The Wicked"
5+4/8/6
deadhang pullup-redband
thrusters 65#
erica

Anvil T Shirts said...

"Moderate Deadlift"
135x14

"No Rest For The Wicked"
6 +4+2 @95lbs