2/21/2011

''M.E. Deadlift and Fran'' (02.21.2011)

Warm-up Drills (02.21.2011)
Row 750m
''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

''M.E. Deadlift'' (02.21.2011)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.


5 x 40% (warm-up)

3 x 50% (warm-up)
3 x 60% (warm-up)
Deadlift 1-1-1-1-1

Post loads to comments.

Notes:1-Rep Maximum/Percentage Calculator

''Fran'' (02.21.2011)
21-15-9 reps for time of
Thrusters (95/65lbs)
Pull-ups

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (02.21.2011)

19 comments:

lewis.robertdavid@gmail.com said...

20110221
ME Deadlift
405

Fran
4:58 rx'd (PR of 2:41)


-Bert

thammond18 said...

ME Deadlift...315#

Fran
13:10 (a place to start...)

tommy

Mtn Rob said...

ME Deadlift
315lbs

Fran
10:01

Waldo said...

ME Deadlift - 375 (25lb PR)
Fran - 4:32 as rx'd

Anonymous said...

M.E. Deadlift: 130
Fran: 7:39
Alison

Mint said...

Deadlift Max 295

Fran 5:50

FoGLe said...

Deadlift Max 415

Fran 4:30

Anonymous said...

Deadlift 430/440/450pr*

Fran 2:50(grip was fried from deads)

Danny

Khan said...

5:09 @ 65

Great job on deadlifts Alison!

Kristina said...

Deadlift
225/235/245(pr)

Fran
8:01 w/65lbs

Callie said...

Deadlift max 300. Ya it happened. And the other thing 9:54

Anonymous said...

Deadlift
350 (yes, i grew a pair)
Fran
7:30 rxd

Lance aka Livestrong aka Nick

lewis.robertdavid@gmail.com said...

No you didn't.

-Bert

Anonymous said...

Deadlift 415# (30# PR)
Fran - 7:41

Jay

Peter said...

Deadlift 245 PR - Right up there with Kristina!
Callie - Nice one!! You're a beast!

Fran 12:11 (85#)

Missing a week didn't help.

Anonymous said...

Biemer
DL 455#

Anonymous said...

Yes, I pwn noobs.

-Nick

sdaghir@gmail.com said...

Deadlift 405-425-450-465

Fran with 50lb dumbbells
3:55

ericachief said...

Deadlift
New 1 rep max 185#

"Fran"
65#
14:10
erica