8/15/2012

''Deadlift Baseline 5-5-5-5-5 & Pushing Diabolic II'' (08.15.2012)

Warm-up Drills (08.15.2012)
Run 800m
9 Fundamentals x 5 reps each (QUALITY!)
-5 to 8 minutes of Individual Mobility Drills

(**Excitement FYI: Our awesome new posters designed by Catalyst Athletics and the original mind behind the Mobility WOD website/training, Kelly Starrett, have finally arrived... today we get them blown up and laminated so all of our athletes will have visual references relative to the myriad of drills we prescribe based on each athletes personal sticking points/limiting factors... YESSSSSSSS!)

''Deadlift Baseline 5-5-5-5-5'' (08.15.2012)
*With a 20:00 Time Limit
Warm-up with 2-3 sets of Deadlifts before progressing through 5 sets of 5 reps each going no heavier than immaculate form will allow. 'Heavy' is a relative term; stay below 80% of any previous Personal Records and work on refreshing your technical proficiency in this movement... trust us, you'll be sore regardless.
Deadlift 5-5-5-5-5

Notes:1-Rep Maximum/Percentage Calculator

''Pushing Diabolic II'' (08.15.2012)
21-15-9 reps/kcal for time
Row (kcal)
Push Press (135/95lbs)
Ring Dips
Burpees
Post times to comments.

Mobility WOD

''Skill Development'' (Optional)
35-25-15 reps at your own pace, focusing on quality and technique review of:
GHD/Abmat Sit-ups

CrossFit Endurance WOD (08.15.2012)
''Heavy Tosh''
Swim: 10lb vest 3x(50m/y + 100m/y + 200m/y)
Bike: 30lb vest 3x(1/2mile + 1 mile+ 2 mile)
Run: 20lb vest 3x(200m + 400m+ 600m)
C2: 20lb vest 3x(250m +500m+ 750m)

Notes: Rest the exact time it takes you to do each interval in each set. Ex.200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times to comments.

11 comments:

sdaghir@gmail.com said...

Worked up to 365 x 5

''Pushing Diabolic''
10:55

Ouch...

lewis.robertdavid@gmail.com said...

275/315/335/345/355x5

"Pushing Diabolic"
16:32

-Bert

Joshua said...

Deadlift Baseline 5-5-5-5-5
215/245/275/295/315

Pushing Diabolic
21-15-9
SDHP 24kg
Push Press 135#
Ring Dips
Burpees
18:01

sdaghir@gmail.com said...

Twisted Special:
21-18-15-12-9-6 reps/kcal for time of
Row
Push Press (135lbs)
GHD Sit-ups
Ring Dips
Burpees

41:07

Grinster said...

LOGO LOOKS SICK!!

Michelle Jacob said...

Pushing diabolic 20:30

Mint said...

LOGO LOOKS MINT

Peter said...

Deadlift: 225x5
Pushing Diabolic II: 19:43 @ 95#

Traps said...

Deadlift 345x5
Pushing Diabolic 18:08

Jay

Gene said...

Deadlift Baseline 5-5-5-5-5
95-135-185-205, stopped there because Maggie said my form went to sh!t and didnt have the chance to try again before time period expired, no biggie tho I was planning on repeating 205 again in favor of form correction anyway.

Pushing Diabolic - Scaled for Shoulder Rehab
2 rounds of 21-15-9
Row Kcal (setting on rower #6)
Ground to Overhead w 35lb plate
Abmat sit ups

R1 7:38
R2 7:08


Justin Green said...

"Pushing Diabolic II"

11:47

-Hoostie