5/02/2011

''Deadlift 5-5-5+ & Mind Over Matter'' (05.03.2011)

Warm-up Drills (05.03.2011)
Row 500m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
5 x Push-ups
5 x Medicine Ball Cleans
-Sumo Squats
-Scorpion Stretch
-Leg Swings (Lateral/Front/Rear)
-Shoulder Dislocates (PVC)

''Deadlift 5-5-5+'' (05.03.2011)
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: 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 5 reps each. Approach a load that feels 'heavy' but doesn't force a technique breakdown.

1-Rep Maximum/Percentage Calculator

''Mind Over Matter'' (05.03.2011)
10-9-8-7-6-5-4-3-2-1 reps for time of
Handstand Push-ups
L-sit Pull-ups

Notes: Substitute in 1 x Deadhang Pull-up and :01 seconds of an L-sit hold for each rep of L-sit Pull-ups for those that need to scale the movement. Strict Dumbbell or Barbell presses, band supported Handstand Push-ups, and Abmat pads are all great ways to scale for the HSPU's. Hit a sticking point? Try something that might challenge you in a different way.

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (05.03.2011)

19 comments:

colby said...

Mind over matter:
17:32

Colby said...

Deadlifts** 165/190/215x10

Anonymous said...

Biemer:

DL: 405x4

Mind Over Matter: 23:40

Laura said...

Deadlifts: 115/135/155 x 11
Mind over matter(ish): 15:53

Justin said...

210/245/275 x4
M.O.M. - 20:11

thammond18 said...

Deadlift...225.250.275x8

Mind Over Matter...18:40

tommy

Joshua said...

Deadlift: 235.270.310x12

Mind Over Matter: 19:46

sdaghir@gmail.com said...

''Deficit Deadlift 5-5-5''
Warmed up with normal Deadlifts first:
155x5/205x5/275x5/315x5
Moved up to Deficit Deadlifts:
275x5
315x5
335x5
This is going to be interesting.

''Mind Over Matter''
10-9-8-7-6-5-4-3-2-1 reps for time of
Handstand Push-ups
L-sit Pull-ups

14:16 w/Paralette HSPU's

Across every athlete this morning there was a profound increase in the quality of movement as well as overall work capacity/performance (ie.times). It was exciting to be there just to see everyone crush things they used to particularly loathe. Don't be mystified as to why everyone's doing so well, it's the attention to detail, the outright effort, that our crew continuously puts into everything they do that yield such amazing results... and today just revealed some of that to us. Keep killing it beasts.

Quote of the Week goes to Alison:
''I have good news and bad news for myself.''

mtn Rob said...

195x5/225x5/255x5
mind over matter 15:30

Khan said...

Deadlift 5-5-5+
185x11

Mind Over Matter
18:30

Unreal morning.

Mike Scotina said...

Deficit Deadlifts 5-5-5

275/315/335

Mind Over Matter

16:48 Rxd

Anonymous said...

"Deadlift 5-5-5+"
80/90/100x15
"Mind Over Matter"
HSPU W/green&blue bands
deadhang pullups w/green band
K-2-E
17:02
Alison

Kim said...

Deadlift 135x8
Mind Over Matter 20:52

Mint said...

Deadlift: 235x9
Mind Over Matter: 14:20

Anonymous said...

Deadlift- 365 1rm
Mind Over Matter-23:53

Mike A.

lewis.robertdavid@gmail.com said...

Deadlift

5 x 155
5 x 195
3 x 230

5 x 250
5 x 290
7 x 330


Mind Over Matter
16:50

-Bert

James Rochford said...

Deadlift 255x14
M.o.m. 20:22

Anonymous said...

Deadlift 320x8
Mind over matter
23:14

Jay

Anonymous said...

Erica
Deadlift 5-5-5
145# x 10

Mind Over Matter
25:58
modified L-sit