''M.E. Deadlift 3-3-1-1-1 and Deep End Nicole'' (12.20.2010)

Congratulations on your Level 1 CrossFit Cert, (S)Laura! Everyone at CFNH is proud to have you as a fellow 'cultist'.

Warm-up Drills (12.20.2010)
Row 750m
''Burgener Drill'' (PVC/2Rnds)
5 x Turkish Get-ups (L)
5 x Turkish Get-ups (R)
10 x Deadhang Pull-ups
15 x Hollow Rocks
-Samson Stretch
-Sumo Squats
-Cobra Stretch
-ITB Stretch

''M.E. Deadlift 3-3-1-1-1'' (12.20.2010)
Work through the following sets/reps of Deadlifts using progressively heavier loads in order to determine an accurate 1-rep maximum. Use the first two sets of 3 reps as your heavier warm-up sets.

Post loads to comments.

''Deep End Nicole'' (12.20.2010)
Complete as many rounds as possible in 15:00 of
Row 350
Max Reps x Handstand Push-ups

Notes: After completing each 350m Row execute 1 unbroken set of Handstand Push-ups. Coming down off the wall or reaching failure constitutes the end of a round.

Post rounds completed and total handstand push-ups to comments.

Mobility WOD

CrossFit Endurance WOD (12.20.2010)
Swim, Bike, Run, or Row (C2)
3 Rounds of (5:00 x 3:00 Rest)
During each of the 5:00 work periods go :15 max effort/wattage/cadence x :15 rest.

Post distances/wattage/cadences to comments.


Anonymous said...

Looks like LT had a good time at his homecoming.

SRD said...

M.E. Deadlift

''Deep End Nicole''
Complete as many rounds as possible in 15:00 of
Row 350
Max Reps x Handstand Push-ups

7 Rounds Completed
64 Handstand Push-ups

Saturday was absolute abbatoir in the Stable. It's great having all our sickos back in town for the holidays.

ricky said...

250/315/365/390/415/435: 10lbs PR

7rounds 33 HSPU

Colby said...

155/195/215/235/255 : 10 lb gain to 1RM
6 Rounds 40 HSPU's

Anonymous said...

Max deadlift...305/315/325
Deep end Nicole..7 rounds, 32 HSPU

Jeff B

Marcus said...

315 max

Deep End Nicole: 7 rounds 50 HSPU

Anonymous said...

M.E. Deadlift:
3 rounds 17 HSPU

Khan said...

DL- 215

Deep End Nicole
6 rounds/ 52 hspu's
abmat for last 3 sets

matt L said...

225/255/285/305/315(+35lbs PR)

Deep end Nicole
5 rounds/ 55 hspu(unsupported)

Mtn Rob said...

5rds/54 band assist

Slaura said...

5 rds/39 hspu (with ab mats)

Waldo said...

Deadlift -
335/350/365 (50lb PR)
5 Rds 29 HSPU's w/ 10 lb plate.

Anonymous said...

DL 365/390/410f

Deep end nicole 6rds +32 hspu

John M said...


Deep End Nicole - 7 Rnds, 51 HSPU

0 said...


My ears were ringing and I couldn't see much beyond the large black spots that overtook my line of sight. I think I nearly lost consciousness at the end of that 415lb pull, but I'll write that existential feeling off as the spoils of victory from a 50lb PR.

Deep End Nicole
6 Rounds, 39 HSPUs

-Bertimus Maximus Aurelius

Anonymous said...

deadlift was dead @ 175lbs.
thinking the new weights Samy bought are heavier than the original

"Deep End Nicole"
5 rounds
28 HSPU 1st round to floor then 4 rounds with 10# bumper plate

left the gym to xmas shop but Khan caught me in the parking lot dragged me back by my ear to do my Burpees for not posting!

laura b.

0 said...

Burpee tax!

Unknown said...

M.E. Deadlift

"Deep End Nicole"

Ooh rah

Justin said...

250/275/295/315/330 6 rounds 6/5/4/6/6/6 last 3 rounds with ab mat

SRD said...

Today was epic from start to finish... what a perfect way to bloody our new ''fields of contention'' leaderboard. The corpses of old PR's were abundant. Yesssssss.

Andrew said...

haha i love how everyone is posting now so they dont have to do burppes

matt L said...

Before I leave I'm going to set the handstand record to post on the FOC board..dph I'm coming for that #1 spot

Sem said...

M.E. Deadlift

"Deep End Nicole"

kristina said...


Deep End Nicole

Anonymous said...

Lance says
M.E. Deadlift
PR 25lbs

"Deep End Nicole"
7 Rounds
23 HSPUs
-Nick F

Anonymous said...

Dead lift max
Deep end Nicole
6 rounds 49 hspu


Anonymous said...

Dead lift max

Deep end Nicole
6 rounds 39 hspu


Gollum said...

Dead Lift - 225/295/315/325/335

Deep End Nicole
7 rounds with 58 HSPU

Good to be back

Anonymous said...

Deep End Nicole-(substituted 150 single unders in place of rows)
6 Rounds with 29 HSPU

Mike A.

Peter said...

Dead lift 85/155/180/215/235

Deep End Nicole
7 Rnds 49 HSPU with 2x blue bands