10/07/2011

''Deadlift 5-5-5+& Controlled Burn'' (10.07.2011)

Warm-up Drills (10.07.2011)
Run 800m
9 x Medicine Ball Cleans (20/14lbs)
12 x Wallball (20/14lbs)
15 x Abmat Sit-ups
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch
-Groiners

''Deadlift 5-5-5+'' (10.07.2011)
Work through the following sets of Deadlifts using the percentages outlined below.
MULTIPLY YOUR SINGLE REP MAXIMUM BY .9 BEFORE USING THE RESULTING # AS YOUR STARTING POINT WHEN DETERMINING THE WEIGHT/LOADS TO USE AS PRESCRIBED BY THE %'s BELOW.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial five.

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: Today's Hint revolves once again around the quality of conduct those in our crew are expected to represent. Putting up impressive looking high volume scores (like the number of reps from a ''+'' set) is absolutely meaningless when the quantitative value is representative of those fringe athletes who lack the willpower, self discipline, and overall desire to improve. These are qualities we observe almost universally in those that exhibit the most potent desire and drive to excel. They strive to maintain a seemingly constant and uncompromising focus on doing everything they can the right way the entire time, every time.

No one like's another person's ego (if they have one...) which is just a nicer way of stating a simple and sometimes harsh little fact that packs a resonating punch: No one likes your ego except you.

1-Rep Maximum/Percentage Calculator

''Controlled Burn'' (10.07.2011)
Work through all 8 ''Tabata'' intervals (:20 on x :10 rest) for each movement before transitioning to the next.
8 Intervals x Hang Power Clean (95/65lbs)
8 Intervals x Push Press (95/65lbs)
8 Intervals x Jump Squats (95/65lbs)

Notes: Today we will be tracking lowest score per movement, which is generally a warning that this little gem of a WOD might be appearing in the future again for a re-test. For those that are feeling a bit frisky today there's an additional challenge available for the undertaking.
Once each athlete completes the initial 12 minutes of Tabata intervals (3 movements, 4 minutes each) they will be given the option to move into the challenge portion of the workout. If the athlete chooses to embrace the additional challenge they will need to establish an average rep # for each movement using only the highest and lowest scores earned. Once an athlete has determined their numbers they will be thrown back into the fire as soon as the next full ''Tabata'' round commences. This time around there are only 6 intervals instead of 8, and athletes will now be under the additional pressure of being eliminated from continuing on should they fail to keep their scores from dropping more than one point below the established objective numbers (average of high and low #'s).
What's that? You made it all the way through again?
Well, hell! Get back in the fight for another round of bliss.
Should anyone last long enough to hit up round 3 they will face 4 intervals per movement with the scoring requirements remaining as described above. Round 4 is two intervals per, with the final round being comprised of just a single work interval for each of the movements.

This one is going to sting... bring the lumber, freaks.

Mobility WOD

CrossFit Endurance WOD (10.07.2011)
Swim, Bike, Run, or Row (C2)
3 Rounds of (7:00 on x 3:00 rest)

Post times to comments.

12 comments:

Anonymous said...

so do I take my actual max? or multiply it by 90% first. this is confusing stuff

Justin said...

405 M.E.

Controlled burn 13/8-8/4-8/6

- Bieber

Anonymous said...

Deadlift 285# x 1
Controlled Burn 14/7-11/6-6/3

-Dubs

thammond18 said...

Deadlift 5.5.5...295x7
Controlled Burn...10/7 10/5 7/5
nice m.e. Justin!

tommy

Kristina said...

Deadlift 5-5-5
215x5

Controlled Burn
12/8 - 10/6 - 11/6

or something close to that...bad memory

Peter said...

Deadlift 5-5-5
235 x 5

Controlled Burn 85# (except 65# for last 5 Jump Squat sets)
11/5 ; 8/3 : 6/5

Anonymous said...

Deadlift 205x7

Controlled burn 15/7 15/6 5/3 @ 95#

Indy

lewis.robertdavid@gmail.com said...

Deadlift 5,5,5+
Warmup Sets - 135x5, 185x5, 225x3
Working Sets - 235x5, 275x5, 310x9

Controlled Burn
Hang Power Cleans - 12*, 11, 9, 8, 9, 9, 7*, 8
Push Press - 6*, 6, 6, 6, 6, 4*, 5, 5
Jump Squats - 5*, 1*, 2, 2, 2, 4, 4, 4


-Bert

Joshua said...

M.E. Deadlift
315x5

Controlled Burn
11/8 - 10/8 - 9/6

Anonymous said...

Dead Lift 5-5-5
165x7

Controlled Burn
10/8 8/4 7/4

erica

sdaghir@gmail.com said...

''Deficit Deadlift''
375x8

''Sumo Deadlift''
405x3

''Controlled Burn'' w/135lbs
9/5
7/4
5/4
+6 Bonus Intervals of Hang Power Cleans

''Controlled Burn'' w/95lbs the following AM before heading down to see Marcus smash bitches.
12/6
13/7
9/4
Bonus Rounds 6,4,2, and finally 1 completed... Holy hell that was a very very unique hurt. And I'm still not sure which is worse: Going heavy the first time or going the distance the second. Hmmmm more study needed.

Anonymous said...

Matt Roy

Max Deadlift 405lbs