12/12/2011

''Deadlift 5-5-5+ & Husky Helen'' (12.12.2011)

Warm-up Drills (12.12.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Calf/Soleus Stretch
-Inchworms
-Scorpion Stretch
-Shoulder Opening Drill (wall)

Then...
5 x Burpees (Thanks Joel)

''Deadlift 5-5-5+'' (12.12.2011)
Work through the following sets of Deadlifts using the percentage based sets outlined below. To determine loads multiply 1RM 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 65%
5 x 75%
5+ x 85%

Notes:
1-Rep Maximum/Percentage Calculator

''Husky Helen'' (12.12.2011)
3 Rounds for time
Run 400m
21 x KB Swings (32/24kg)
12 x Pull-ups

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (12.12.2011)
Swim, Bike, Run, or Row (C2)
6 Rounds of
(2:00 on x 1:00 rest)

Post distances to comments.

17 comments:

Mike M said...

Deadlift 5+
325x11

Husky Helen as Rx
12:36

thammond18 said...

Deadlift...315x7
13:49rx
tommy

Grinster said...

Noobie! First workout at the Lair of Satan!

"Tabata"

Air Squats-9
Push-ups-2
Sit-ups (Abmat)-4


~Chase

Big said...

14:50 on Husky Helen. Joel and I decided to do hang power cleans instead of deadlifts for some reason, but they went well.

Mtn Rob said...

270 x5

Husky Helen 18:32... 32kg, band

Anonymous said...

DL=5x105#
Husky Helen 19:40 ...15#KB/bodyrows
MrsSB

Anonymous said...

DL 325#x12
Helen 18:53 (88# w/KB)
Mike V.

Sarah said...

Deadlift 195 x 5

"Husky Helen"
17:13 (red band (woo hoo!) 24 kg)

Mint said...

Husky Helen:
13:41

Joshua said...

Deadlift
340x8

Husky Helen
14:43

Alison said...

Deadlift 5-5-5+
75/85/100x7
"Husky Helen"
16kg/green band
18:51

lewis.robertdavid@gmail.com said...

Deadlift 5,5,5+
Warm-up Sets: 135x10, 170x5, 215x5, 255x3
Working Sets: 280x5, 320x5, 365x8

"Fat Helen"
3 Rounds for Time:
Run 400m
21 x KB Swings @ 40kg
12 x Pullups

14:03

-Bert

Michelle said...

Deadlifts 155x6
"Helen"
20kg KB / jumping pull-ups
Time= 14:39

Meg said...

Deadlift 145x5

Husky Helen 16:50

Crossfit Barn 2.0 said...

"HUSKY HELEN"
14:46

29°

-Derek

Filipe said...

deadlift 300X5

"husky Helen"
14:59

Traps said...

Deadlift 365x1
Husky Helen 12:26

Jay