7/11/2011

''Deadlift 5-5-5+ & The Spaniard'' (07.12.2011)

Warm-up Drills (07.12.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups (CFGS)
-Samson Stretch
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch
-Shoulder Dislocates (PVC)

''Deadlift 5-5-5+'' (07.12.2011)
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:1-Rep Maximum/Percentage Calculator

''The Spaniard'' (07.12.2011)
Against a 15:00 running clock complete an 800m Run and then climb as high up an ascension ladder of Handstand Push-ups and L-sit Pull-ups as possible in the time remaining. (One rep of each the first round, two reps of each the second round, etc.)

Notes: Scaling for Handstand Push-ups will be either band assisted or a modified DB press followed by a :05 x Handstand Hold for each rep of Handstand Push-ups. L-sit Pull-ups will be subbed out for strict Knees-2-Elbows. Get some.

Mobility WOD

CrossFit Endurance Rest Day (07.12.2011)

17 comments:

Waldo said...

295 x 5 deficits

7 rds

Anonymous said...

Deadlift 5-5-5+
75/85/95x6
"The Spaniard"
4 rounds
Alison

Mtn Rob said...

240 x 7

Spaniard
6rnds

Indy said...

M.E. deadlift 305

4 rds + 3 HSPU

sdaghir@gmail.com said...

''Spaniard''
9 Rounds +5 HSPU's
w/ Paralettes

M.E. Defecit Deadlift
405lbs

Note to self: L-sit Pull-ups destroy grip strength if heavy 1 rep maximum Deadlifts are the next activity of the day. Boooo to common sense.

Dan Hayden said...

Deadlift(Sumo) 363x2

"Spainard" 6 rds

Primo

Anonymous said...

Food poisoning. Don't get it, it sucks. Been sick since fri night (viking fran recovery meal gone very wrong).

Really want to do this one, so I hope y'all do work on this WOD for me. I should be back in the saddle tomorrow.


-Josh

David said...

5-3-1+ cycle for me on Deads

5 x 402 lbs, PR

Spaniard - 10 Rounds plus 3 HSPU

Weighed in at 174.4 lbs today, 10 lbs lighter than during the Crossfit "Fatness" Qualifier in March.

Kim said...

Deadlift 150x5
Spaniard 8 rounds + 6 HSPU

Peter said...

Well, I "got some" today, as instructed.
Deadlift 5-5-5+
225x8

Spaniard 8/5 (i.e. 7 rounds + *HSPU + 5 L-sits)

Note to Samy: ....and vice versa
Nice photo!! DU's I hope.

Peter said...

That would be
7 Rounds + 8 HSPU's + 5 L-Sits (red bands for HSPU's)

Anne said...

Deadlift: 185#
Spaniard: 5+6 hspu
Would have finished if I didn't give directions during my run. Damn me for being Chatty.

lewis.robertdavid@gmail.com said...

20110712
Deficit Deadlift 5-5-5
[Warm-up]
165x5
200x5
235x3
[Working Sets]
255x5
295x5
335x5

"The Spaniard"
Run 800m [3:17 split]
HSPU & L-Pullups Ascension Ladder [6 rounds + 4 HSPUs]

HSPUs on Dumbbells

Nice work on the deadlifts David!

-Bert

Anonymous said...

my shoulders are sore

Anonymous said...

Sumo deadlift
ME 405

The Spaniard
3:32 split
6 rds + 4 HSPU + 7 L-sit PU (Shoulders were done with 30 seconds left).

Jay

Anonymous said...

85% (265) X 3 - Tue leftovers
Spaniard 6 rnds + 1

So...this is like the rise of the pheonix everyday, huh?

Silverback

Anonymous said...

me Deadlift
210#x1
Spainard
?
erica