''Deadlift 3-3-3+ & Jeffy B's Pacemaker'' (07.19.2011)

Warm-up Drills (07.19.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
5 x Burpees
10 x Knees-2-Elbows
-Samson Stretch
-Shoulder Dislocates (PVC)
-Inchworms/Cobra Stretch
-Scorpion Stretch

''Deadlift 3-3-3+'' (07.19.2011)
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:1-Rep Maximum/Percentage Calculator

''Jeffy B's Pacemaker'' (07.19.2011)
21-18-15-12-9-6-3 reps each for time of
Wallball (20/14lbs)
Medicine Ball Cleans (20/14lbs)

Notes: Hint to save the stumps... use your hips and perform each movement correctly.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (07.19.2011)
Swim, Bike, Run, or Row (C2)
12 Rounds of (1:00 on x :30 rest)

Notes: Hold maximal Distance/Speed/Watts on each interval.

Post distances/pace/wattages to comments.


Michelle said...

150 1RM
Time: 9:47

Waldo said...

Deadlift: 310x3 from a deficit

Terrible quad workout: 9:25

Lynn Cassotis said...

Deadlift: 135 x 6 (135 was my old 1rpm :)

Wallball/Medball: 10:51

Anonymous said...

Deadlift 3-3-3+
"Jeffy B's Pacemaker"
14# @ 13:08

Mtn Rob said...

255 x6
pacemaker 15:30

Dan Hayden said...

Deadlift 365x7

Pacemaker 7:53


sdaghir@gmail.com said...

Devil's Trike 300FY WOD
10:00 for max Kcal

5 Rounds of 2:00 Sprint
Max Reps Push-ups/10 x V-ups

Nice little finale on the last day here. See everyone tomorrow.

lewis.robertdavid@gmail.com said...

Deficit Deadlift 3-3-3+


Great afternoon. Its always jam packed on deadlift days.

Kim said...

Deadlift 165x3
Jeffy B's Pacemaker 12:19 w/14#

Peter said...

Deadlift 245 x 7

Jeffy B's Pacemaker
16:36 20#

Raj said...

Deadlift 215x1 (deadlift for ME) (1.9x body weight)
Jeffy B's Pacemaker 15:35

Tina said...

Deadlift 230 x 3
Pacemaker 9:07

Anonymous said...

Deadlift 300x6
Jeffy B's 9:20

totally dead in that picture


Anonymous said...

Deadlift 335x5

Pacemaker 9:04


Anne said...

Deadlift 220x5
Jeffy B's pacemaker 14:07

Derek said...

From home...

Deadlift: 285x9

Jeffy B's Pacemaker: 11:07