10/21/2011

''Deadlift 5-3-1+ & Capsaicin'' (10.21.2011)

CrossFit New Hampshire will be closed this Saturday.

Warm-up Drills (10.21.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups (CFGS)
-Groiners
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch

''Deadlift 5-3-1+'' (10.21.2011)
Work through the following sets of Deadlifts using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

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

''Capsaicin'' (10.21.2011)
Against a 15:00 running clock complete the following:
5 x Rope Climbs
In the time remaining complete as many rounds/reps as possible of:
Run 200m
Max Reps x Handstand Push-ups

Post rounds/reps completed to comments.

Mobility WOD

CrossFit Endurance Rest Day (10.21.2011)

15 comments:

thammond18 said...

Deadlift...330x3
Capsaicin...5rounds+run...30hspu
tommy

callie said...

deadlift 265x5
other thing 3 rounds. 16 hspu with bands

Alison said...

Deadlift 5-3-1+
80/85/90x10
"Capsacin"
rope climb mod.
HSPU blue bands-13
2rounds

Anne said...

Deadlift: 210x3
"Capsacin"
Rope CLimbs- hell yeah I did 'em!!!!

4 rounds

Anonymous said...

going to participate at crossfit austin...i wonder what challenges they will provide.

Marcus said...

Deadlift 365 x 5
Capsaicin: 5 round + run 46 HPSU's

Justin said...

Bench Press 195 x 3
Capsaicin: 5 rounds + run 18 HPSU's (the bench killed my HPSU #)

- Bieber

Crossfit Barn 2.0 said...

Capsaicin: 8 rounds + 54 HSPU's

Been following you savages for some time now, but this was my 1st official wod. Keep up the good work my friends...

-Derek

Michelle said...

Deadlift 195 1RM
Capsaicin: 5 rnds + run

Trevor said...

Deadlift: 105 x 5
Capsaicin: 3 rounds + run
(22 HSPU with green band)

Khan said...

245x2

5 rounds/27 hspu

sdaghir@gmail.com said...

''Deadlift 5-3-1+''
135x10
225x8
275x5
315x5
365x5
385x3
405x6

''Capsaicin''
6 Rounds (5/5/4/4/4/3)
w/ Paralette HSPU's

''Capsaicin''
7 Rounds (10/7/7/6/6/5/5)

Joshua said...

Deadlift 5,3,1+:
275x5
315x3
350x6

Capsaicin
5 Rounds + run
HSPU's w/ Dumbbells (4,3,2,2,2)

lewis.robertdavid@gmail.com said...

20111021
"Deadlift 5,3,1+"

Warm-up Sets: 135x10, 185x5, 225x5
Working Sets: 275x5, 315x3, 350x10

"Swim 10 x 50m @ 2:00(r)"
01- 0:45
02- 0:43
03- 0:42 *best
04- 0:45
05- 0:45
06- 0:47
07- 0:48
08- 0:47
09- 0:49 *worst
10- 0:45

Skill Development
10 x Dives from blocks

Wanted to rest the wrist nice and well because its getting so close to being completely healed, so I took this opportunity to do my best to not drown. Key lessons learned here are efficiency in the water will provide faster times and that breath control is a key facet in becoming more efficient in the pool and in not drowning.

-Bert

Traps said...

Deadlift
405 x 3

Capsaicin
6 rounds - 25 HSPU's

Jay