12/27/2011

''Deadlift 5-3-1+ and Jackie'' (12.27.2011)

Warm-up Drills (12.27.2011)
Speed Rope x 2:00 (cumulative)
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch
...
16 x Burpees (Thanks Joel)

''Deadlift 5-3-1+'' (12.27.2011)
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

''Jackie'' (12.27.2011)
Complete the following for time
1000m Row
50 x Thrusters (45lbs)
30 x Pull-ups

Notes: Previously crushed this WOD in under 7 minutes? Wear Body Armor (20lbs) or include a 24 inch elevation of the rear of the C2 Rower. Enjoy.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (12.27.2011)
''10xIntervals,1:5''
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

Post times to comments.

28 comments:

Justin said...

345 x 3
Jackie 10:00

- Bieber

Elphie said...

275 x 1 (use as current 1rm)
Jackie 12:48 (still working on getting it back)
Nick

Michelle said...

Deadlift 165# x 10

"Jackie"
13:01 rx'd (kipping pull-ups)

Marcus said...

7:39

Anonymous said...

Deadlift...255# x 2
"Jackie"
11:22 w/black band

-Dubs

Filipe said...

285lb X 3
9:38

Kels said...

125x5
"Jackie": 13:33

Grinster said...

Deadlift 295x2

"Jackie"

1000m Row
50 Thrusters (45lb)
30 Pull-ups (Blue band)

12:13 (Pull-ups killed my time)

~Chase

Anonymous said...

Deadlift 100x3
Mrs SB

Silverback said...

Deadlift 335x7

Mtn Rob said...

Deadlift 275lbs x3

Jackie 9:34 blk bnd

nickfcfnh said...

Deadlift 5-5-5
weight scaled for knee recovery
Jackie
Pushpress/Press x50 @65
12:00

Anonymous said...

DL: 405 x 5.
Jackie: 8:14.

Justin

lewis.robertdavid@gmail.com said...
This comment has been removed by the author.
lewis.robertdavid@gmail.com said...

Deadlift 5,3,1+
325x5, 365x3, 405x4

"Jackie"
7:17

57 second PR.

-Bert

Muahaha said...

Jackie 12:00 rx

Mike V.

Gollum said...

290x 5

Jackie - 8:35 RX'd

Forearms were sore after that one!

thammond18 said...

Deadlift...365x1(did 20lbs more than I should have)
Jackie...9:07
tommy

Khan said...

Monday

Jason
43:30 rx'd
finally got the turnout at the bottom

Tuesday
240x4
Jackie
9:37rx'd

Adam said...

Deadlift 170x11
Jackie 13:33 blue band

Anonymous said...

modified workout:
500xdouble unders
50xbox jumps
40x45lb good mornings
16:41
-magpie

Alison said...

Deadlift 5-3-1+
95/105/115x8
"Jackie"
14:50

Mike M said...

Deadlift 1+
365x4

Jackie
7:44

Mike H said...

Deadlift
325x2

Jackie -100 x 50lb kettlebell sdhp sub for rowing
10:17

Joshua said...

Deadlift 5,3,1+:
380x6

Jackie
Run 800 meters
50x Thrusters(45#)
30x Deadhang Pull-ups
9:55

Peter said...

Passed on DL until back is 100% again.

Jackie: 11:53 Rx'd.

Silverback said...

ERROR-ERROR-ERROR=ERROR-ERROR

Previous submission in this post in error...Deadlift NOT 335 X 7...

Deadlift 335 X 1 (ONE) - haven't figured out how to get my head out of the way/coordinate efficient lift for max effort.

Traps said...

Deadlift 405 x 1
Jackie
8:09

Jay