5/10/2011

''Deadlift 3-3-3+ and Harlot'' (05.10.2011)

The Paleo Challenge is Coming...
Wednesday (05.11.2011) we will begin distributing the Paleo Challenge Information packets which contain the competition details, nutritional guidelines, external resources, and food log material to those CrossFitters that wish to participate.

There will be a class/registration meeting for the Challenge this Friday evening (6:30pm, roughly 1 hour in length) where we will be able to answer any questions, take participants' baseline statistics and get our crew prepared so that this thing can kick into high gear for a Monday start.

It's time to finally realize what true potential is.


Warm-up Drills (05.10.2011)

Row 750m
''Burgener Drill'' (2Rnds/PVC)
3 Rounds of
5 x Push-ups
10 x Hip and Back Extensions
15 x Abmat Sit-ups
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-Scorpion Stretch
-ITB Stretch

''Deadlift 3-3-3+'' (05.10.2011)
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: Those athletes that are using Deficit or Sumo Deadlifts for this strength rotation will be disregarding the %'s and the plus sets and simply working through three progressively heavier sets of 3 reps each. Approach a load that feels 'heavy' but doesn't force a technique breakdown.

1-Rep Maximum/Percentage Calculator

''Harlot'' (05.10.2011)
Complete for time
Run 800m
30 x Muscle-ups
Run 800m

Notes: Scaling Options are as follows
3 x False Grip Ring Pull-ups and 3 x Ring Dips (strict)
4 x Pull-ups and 4 x Ring Dips (strict)
Any athlete that can not complete a full range of motion Ring Dip under control and without kipping should be performing Static Dips to develop their foundation of strength/proficiency for this movement.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (05.10.2011)
''Mack's :20 x :10''
Complete the distance prescribed for the sport of your choice (that which best represents the event you are currently preparing for) in as few intervals of (:20 on x :10 rest) as possible.
Swim: 800m
Bike: 5mi
Run: 2mi
C2: 3km

Post number of rounds needed to complete the distance to comments.

19 comments:

Anonymous said...

Paleo Challenge? Lance is game

Colby said...

Deadlift: 185/205/235 x 6
Harlot: 27:00

Lynn Cassotis said...

Deadlift: 125# Max Set x 10
Harlot: 25:25 - 30 rounds of 4 + 4 pull ups/dips

Mtn Rob said...

deadlift 255lbs x4
harlot: 30:44 30rnds 4/4 pull ups/ring dips

sdaghir@gmail.com said...

''Deficit Deadlift 3-3-3''
135x5
225x5
315x3
365x3
385x3

''Harlot''
12:42

Chasing the House Harlot around the 800m route sucked. But it was a great day of lessons learned in regards to run stride, cadence, and forward lean. Thanks, Daniel-san.

Joshua said...

Deadlift 3,3,3+
255x3
290x3
325x13

Harlot
22:47

Anonymous said...

Deadlift 3-3-3+
85/95/110x7
"Harlot"
120 pull-ups
120 static dips
36:18
Alison

Anonymous said...

Deadlift 90% 1 rep max x's .9
165lbs x 6

"Harlot"
with row (not run)
only 10 muscle-ups but done in consecutive sets of 2
- untimed event

Laura B.
(I know I sandbagged the 2nd 1/2 of the WOD but it was a slacker kind of day)

Michelle said...

Deadlift 90% max x 8 = 115
Harlot= 3 pull UPS + 3 dips x 30 (1st 20 w red band, last 10 w blue band) time = 27:49

Kristina said...

Harlot

120 pullups
120 ring dips

30:30

Dan Hayden said...

Deadlift-deficit- 285x3/335x3/355x3

Harlot 14:48

Chased Samy on muscle-ups. Didn't succeed.

Danny

Mike Scotina said...

Deficit Deadlift

285-330-375

Harlot

13:29

Working out alone blows. I already miss everyone.

-Mike

ChrisTansey said...

M.E. Deadlift: 345

Harlot:

120 Pull ups
120 GHD Dips

33:30

lewis.robertdavid@gmail.com said...

20110510
Deadlift 3-3-3+
275x3
315x3
350x5

Harlot
14:47

12 minute PR on 30 muscle ups for time with 8:00 even.

-Bert

Peter said...

Deadlift 3-3-3+
160/180/205 x 12

Harlot w/ 3Pullups & 3 RingDips per MU
30:42

Samy, maybe your cadence would improve if you sang as you run - like you used to.

Anonymous said...

So great to be back home at the CFNH Dungeon!

Deadlift 3 3 3+
230/265/285x5
3Pullups
w/3 RingDips per MU
...lack of remembering time will cost me 10 burpees tomorrow....
Also, kind and caring words from Samy were much appreciated today! Miss the motiviation!
-Lance

Anonymous said...

Deadlift 345x7
3 Pull-ups & 3 ring dips

23:14

Jay

Anonymous said...

returning from mexico after abusing all rules of crossfit...

Anonymous said...

Erica

Deadlift
155 x 7
Harlot
modified 30x3 pullups red/blue band/30x3 ring dips red band
32:20