7/26/2011

''Deadlift 5-3-1+ & CFE 10xIntervals'' (07.26.2011)

Warm-up Drills (07.26.2011)
3 Rounds of
Speed Rope x 1:00
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (PVC/45lbs)
-Sumo Squats
-Shoulder Dislocates
-Inchworms/Cobra Stretch
-Scorpion Stretch
-Calf/Soleus Stretch

''Deadlift 5-3-1+'' (07.26.2011)
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 75%
3 x 85%
1+ x 95%

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (07.26.2011)
10 Rounds for maximum distance Rowing of
(:30 on x :20 Rest)

Notes: Maximum wattage possible for all working intervals.

Post total distance covered and average wattages to comments.

Mobility WOD

CrossFit Endurance WOD (07.26.2011)
''10x:30x:20''
10 Rounds of (:30 on x :30 rest)
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. Do not reduce the speed!
C2: Use a damper setting 2-4 above personal preference.

Post distances to comments.

12 comments:

Laura said...

Deadlift: 165x11
CFE intervals: 1259 meters

Anonymous said...

Deadlift
100x7
"CFE Intervavls"
953m
Alison

Justin said...

310 x 2
The black lung's baby = 1487m

Mtn Rob said...

270 x4
CFE 1212

lewis.robertdavid@gmail.com said...

Deficit Deadlift 5-3-1+
295x5
335x3
375x2

Swim 10 x [:30w / :20r]
180m

Add interval swimming to the list of things I almost drown doing.

-Bert

Indy said...

Deadlift 260 x 4

CFE 1258m

Anonymous said...

Deadlift - 330 x 2
Ran 10x :30 on :20 off - .75 miles

Mike H

Peter said...

Deadllift 5-3-1+
205/235/260 x 4

CFE WOD
1326m

Curtlamp said...

320 x 12
CFE WOD 1623 meters
-Lamp

Anonymous said...

Modified WOD
21-15-9
400 m run
95# jump squats
24" box jumps

Jay

Anonymous said...

320x3
CFE WOD 1432M

JohnB

Anonymous said...

315x5
1405m
-nick f