5/18/2011

''Deadlift 5-3-1+ & Isabella'' (05.18.2011)

Congratulations to Alison and Jorge who just welcomed their new baby daughter, Isabella, into the world...
Today we toil and suffer in celebration as the WOD bears her name!


Warm-up Drills (05.18.2011)
Row 3:00
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
5 x Hindu Push-ups
10 x Air Squats
-Groiners
-Inchworms/Cobra Stretch
-Scorpion Stretch
-Shoulder Dislocates

''Deadlift 5-3-1+'' (05.18.2011)
Work through the following sets of Deadlift 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 75%
3 x 85%
1+ x 95%

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 work through three progressively heavier sets of 5-3-1 reps each. Approach a load that feels 'heavy' but doesn't force a technique breakdown.
1-Rep Maximum/Percentage Calculator

''Isabella'' (05.18.2011)
Complete for time
Run 800m
50 x Ring Dips
30 x Burpees

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (05.18.2011)
''Tabata''
8 Rounds of (:20 x :10rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting 8-10

Post distances to comments.

17 comments:

Michelle said...

Isabella
run 800m
50 dips (used the red band)
30 burpees
Time=11:26

Indy said...

Deadlife 270x2

Isabella

10:03

Anonymous said...

Deadlift 175x6

Isabella
800m run
50 ring dips (static)
30 Burpees
10:55

Laura B.

lewis.robertdavid@gmail.com said...

20110518
Deadlift 5-3-1+
155x5
235x5 (goofed the warmup)
235x3

295x5
330x3
370x4 ***

Isabella
800m Run (2:50)
50 x Ring Dips (+3:45)
30 x Burpees (+2:27)

9:02

Congratulations to Alison and Jorge on "Darwinning" and bringing another amazing life into this world!!!

-Bert

Anonymous said...

Deadlift 5-3-1+
90/100/115x5
"Isabella"
ring dips w/blue band
12:36
Alison

The Taxmaster said...

Epic Burpee Tax Impending...

Peter said...

Deadlift 5-3-1+
135/185/235 x 5

Isabella
12:30

Congratulations, Alison and Jorge. It was a pleasure to do a work out in her honor!

Joshua said...

Deadlift 5-3-1+
270x5
315x3
345x7

Isabella
10:50

thammond18 said...

Deadlift...285x7

Isabella...9:20

Congratulations Alison and Jorge! Welcome to parenthood!

tommy

Anne said...

ME deadllift...245

Isabella...14:40

Chris Tansey said...

Deadlift 1+: 295x4

Isabella: 12:26

Anonymous said...

Deadlift
365 x 5
Isabella
9:58

Jay

Anonymous said...

Deadlift 280 x 5
Isabella 9:55
JB

Mike A. said...

Isabella- 10:41

Khan said...

"Deadlift 5-3-1+"
220x8

"Isabella"
11:29

Anonymous said...

Tyler S

Deadlift 1rm: 285lbs

"Isabella"
11:51

Anonymous said...

Trevor S

Deadlift 1rm: 280

"Isabella"
11:58