4/30/2012

''M.E. Deadlift & Jay Didn't Want To'' (04.30.2012)

Warm-up Drills (04.30.2012)
Run 800m
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Shoulder Mobility
-Calf/Soleus Stretch

''M.E. Deadlift'' (04.30.2012)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Deadlift 1-1-1-1-1

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Jay Didn't Want To'' (04.30.2012)
Complete for time
Row 2000m
50 x One Legged Squats (alt.)
60 x One Arm DB Snatch (alt.)

Notes: Drops are 10 x Burpees. Scale Pistols to Pistol Box Squats, Walking DB Lunges, Walking Lunges, or a Variation of Catcher Squats as necessary. Get some, freaks.

Mobility WOD

CrossFit Endurance WOD (04.30.2012)
Swim, Bike Run, or Row (C2)
1 min on x 1 min off,
1 min on x :50 sec off,
1 min on x :40 sec off,
1 min on x :30 sec off,
1 min on x :20 sec off,
1 min on x :10 sec off,
then go back up the ladder until you finish with...
1 min on x :50 sec off,
1 min on x Done!

Post distances to comments.

12 comments:

Sarah said...

Deadlift - 270 lb

Jay Didn't Want To
17:34 (got through 40 snatches)

Justin said...

Deadlift 385
24:54 w/ 55#

thammond18 said...

Jay didnt want to...22:25 @55
tommy

sdaghir@gmail.com said...

I simply can't ever have enough ridiculous pictures of Joshstache's workout face.

Dutch said...

Jay Didn't Want to
19:46 (50#)
Mike V.

Anonymous said...

Jay didn't want to
23:33


DL 1RM - 175#

Jojo

Alison said...

M.E. Deadlift:
150# PR
Jay Didn't Want To"
2K row
50 pistols w/bumper plates
54 snatches w/30#DB

Peter said...

Deadlift : Only got to 275#

Jay Didn't Want To:
And I'm not going to ask....
24:01 (Row 8:31) - 40#

Traps said...

Deadlift 425#
I didn't want to
24:03
75# dumbbell

Jay

Morgan said...

Deadlift. 265 pr.

Jay didn't want to

16:38. 35lb

Boves said...

Deadlift
5 x 135
5 x 135
3 x 175
1 x 205
1 x 225
1 x 235
1 x 245
1 x 255 New 1RM

Jay Didn't Want To

Run 1600m - lots more folks than rowers so I volunteered to run
50 1 leg squats scaled to touch bench - I screwed this up and doubled the work here, did 50/leg instead of required 25/leg.
60 1 arm db snatch 40#

23:10

Grinster said...

Deadlift 1RM

135x5
185x3
225x3
265x1
295x1
315x1 PR
345x1 PR
365x PR

Either it was a good day or this CrossFit stuff actually works! :)

~Chase