3/28/2012

''Deadlift Ascension Ladder & By Any Means'' (03.28.2012)

Little Room
Well you're in your little room
and you're working on something good
but if it's really good
you're gonna need a bigger room
and when you're in the bigger room
you might not know what to do
you might have to think of
how you got started in your little room
- The White Stripes

Warm-up Drills (03.28.2012)
Run 800m
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)

''Deadlift Ascension Ladder'' (03.28.2012)
Every minute on the minute execute the prescribed number of Deadlifts. On the first minute perform one Deadlift, on the second perform two Deadlifts, on the third minute perform three Deadlifts... Continue climbing up the ladder in this manner until the number of Deadlifts can not longer be completed in the one minute window of time allotted.

Notes: Select loads from the following 315/185 275/155 225/135 185/115 165/95
1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''By Any Means'' (03.28.2012)
Complete the following for time
Overhead Walking Lunge 100 ft.
21 x Pull-ups
21 x GHD/Abmat Sit-ups
Overhead Walking Lunge 100 ft.
18 x Pull-ups
18 x GHD/Abmat Sit-ups
Overhead Walking Lunge 100 ft.
15 x Pull-ups
15 x GHD/Abmat Sit-ups
Overhead Walking Lunge 100 ft.
12 x Pull-ups
12 x GHD/Abmat Sit-ups
Overhead Walking Lunge 100 ft.
9 x Pull-ups
9 x GHD/Abmat Sit-ups
Overhead Walking Lunge 100 ft.
6 x Pull-ups
6 x GHD/Abmat Sit-ups

Notes: 45/25lbs respectively. SOMEONE kill this in under 9. 

Burpee Challenge (Optional)
81 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.28.2012)
''Hill Repeats''
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or an ergometer with heavy tension.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute. Recover for 1 minute at the top before descending to the starting point at a easy pace. Rest 1 minute at the bottom of the hill before repeating the next climb. Treadmills: Set to a 7% grade, recoveries are 2 minutes.
C2: 3 x 1000m Repeats not deviating more then :10 seconds. 2 min recoveries. Hold max wattage for each interval at a damper setting 1-3 levels higher than normal.

Post times to comments.

21 comments:

Anonymous said...

Deadlift Ascension Ladder
6 rounds (245#)

By Any Means...26:35
35#, Black Band, Abmat

I had to leave after the round of 12 to get to work.

-Dubs

Anonymous said...

Deadlift 115# x7 rds

By any means
25#, blue, GHD
24:14

Jojo

Anonymous said...

''Deadlift Ascension Ladder''
8 rounds @ 275lbs

"By any means"
mmmm over 20: something... definitely not under 9! hahaha

Filipe

Anonymous said...

so when and where the regionals for the 2012 crossfit games will take place? I want to go and support Tiffany and Dan...

Filipe

Laura said...

Deadlift Ascension Ladder: 9 rds @ 135lbs.
By any means: 25:23 (25lbs/blue band/ghd)

Sarah said...

Deadlift
7 rounds at 185lb

By Any Means
30:58

Morgan said...

Deadlift Ascenscion Ladder

8 X 185lbs

''By Any Means'' (03.28.2012)
24:10 - Rx

lewis.robertdavid@gmail.com said...

20120328
Deadlift Ascension Ladder
10 rounds + 3 reps @ 315

"By Any Means"
24:19
45#/ Strict Pull-ups/ GHD Sit-ups

-Bert

Anonymous said...

Deadlift Ascension Ladder: 7rds w/55#
By any means: 29:47 (MOD)
21/15/12/9/6 Body rows/GHD sit-ups
20 lunges
MrsSB

Anonymous said...

ps Beautiful picture today accompanying the "Little Room"

Anonymous said...

Deadlift Ascension: 225 x 7

By Any Means: 25:00 blue pull-up band

Bob

Grinster said...

Deadlift Ascension Ladder

245x7

"By Any Means" aka CrossFit Booty Lift according to Mint

25:22 w/ red band and Abmat

Dutch said...

shoulder and back injury
29:52 (no weight on lunges/abmat)
Mike V.

Alison said...

Deadlift Ascension Ladder:
11x95#
"By Any Means"
25#/red&blue bands/GHD
26:32

Peter said...

Deadlift Ascencion Ladder
8 @ 205#

By Any Means (25# OH Lunges)
27:57

Mint said...

Deadlift Ascencion Ladder
7 @ 225#

Crossfit Butt Lift
20:21

Joshua said...

Deadlift Ascension Ladder
315#x 7 rounds +4

By Any Means
31:44

Anonymous said...

Deadlift 225@9

28:17

Bai Chheen

Callie said...

Deadlift shit 4 rounds with 275#
Other shit 36:20

Traps said...

Deadlift Ladder
315 x 8 rounds + 2 reps

By any means
33: something C2B Pullups

Jay

Gene said...

Deadlift Ladder
165 x 8 rounds + 4 reps

By Any Means
Lunge w/ no overhead weight
green band assist pull-ups
abmat

23:10

-Gene