1/02/2011

''Deadlift 3-3-3+ and Must Be New Hampsha'' (01.03.2011)

Reminder:
The next On-Ramp Curriculum begins this Wednesday and runs from 630-730pm.
If you still need to register please contact us at Sdaghir@CrossfitNewHampshire.com or DanHayden@CrossFitNewHampshire.com prior to Wednesday evening for course details/registration fees.

Warm-up Drills (01.03.2011)
Row 4 Minutes
''Burgener Drill'' (PVC/2Rnds)
9 Fundamentals x 5 reps each
-Samson Stretch
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-Inchworms/Cobra Stretch

''Deadlift 3-3-3+'' (01.03.2011)
Work through the following sets of Deadlifts using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: 1-Rep Maximum/Percentage Calculator

Post loads to comments.

''Must Be New Hampsha'' (01.03.2011)
Complete for time
15 x Ground-2-Overhead (3/4BW)
15 x Pull-ups
200m Run
12 x Ground-2-Overhead (3/4BW)
12 x Pull-ups
400m Run
9 x Ground-2-Overhead (3/4BW)
9 x Pull-ups
600m Run

Post times and loads to comments.

Mobility WOD

CrossFit Endurance Rest Day (01.03.2011)

27 comments:

  1. 165/185/215 x 10 for Deadlifts
    20:42 for "Must be New Hampsha"

    ReplyDelete
  2. Part 1 deadlift:
    275/310/350x5

    Part 2 must be new hampsha:
    22.23

    ReplyDelete
  3. Marcus1/03/2011

    Deadlift:

    195/225/250x7

    Must be New Hampshire:

    20:12

    ReplyDelete
  4. 255/295/325x3 [26:58]


    wow that was great...

    ReplyDelete
  5. Anonymous1/03/2011

    Deadlift: 110/130/145x15
    Part 2: 22:55

    BTW, I heard a song playing this morning from the first Twilight movie. I didn't realize we had Jacob and Edward fans in this box (Samy??). I know there are some Justin Bieber fans...

    ReplyDelete
  6. John M1/03/2011

    Deadlift:
    225/255/290x11

    Must Be New Hampsha
    20:10

    ReplyDelete
  7. 190/215/245
    must be NH 25:56 w/115lb, blk

    ReplyDelete
  8. 205/235/265 5x

    Must be New Hampsha 23:24 w/ 135lbs

    ReplyDelete
  9. Derek Puzzanghera1/03/2011

    Deadlift- 145/175/205

    15:52 X 95 lbs

    ReplyDelete
  10. Deadlifts
    205/230/250x8

    "Must be New Hampshire"
    19:36 @145 lbs

    ReplyDelete
  11. Slawra, I'm a fan of all music. Especially that which creeps out the rest of the 'species'.

    ReplyDelete
  12. Anonymous1/03/2011

    Deadlift:
    90/100/110X2
    Part II:
    19:58
    --Alison

    ReplyDelete
  13. Deadlift 3/3/3+

    295/335/375(8)

    Must Be New Hampshiah

    14:21 @ 150lbs G2O

    ReplyDelete
  14. 230/265/295 (5)

    16:37@115 lbs. All snatch, all the time.

    ReplyDelete
  15. 20110103
    Deadlift 3-3-3+
    265x3
    300x3
    340x6

    "Must Be New Hampsha"
    15 x Clean & Jerks @ 115#
    15 x Pullups
    Run 200m
    12 x Clean & Jerks @ 115#
    12 x Pullups
    Run 400m
    9 x Clean & Jerks @ 115#
    9 x Pullups
    Run 600m

    16:16

    Nice work on the snatches Waldo.

    -Bertholomeu

    ReplyDelete
  16. Kristina1/03/2011

    Deadlift
    140/160/180+4

    Must Be New Hampsha
    22:50 95#

    ReplyDelete
  17. From Quantico, VA

    Deadlift: 235, 265, 300

    "Must Be New Hampsha"
    -14:25 (115#)

    ReplyDelete
  18. Anonymous1/03/2011

    Deadlift 255/290/330x10

    Must be New Hampsha 14:15 @125

    Danny

    ReplyDelete
  19. Anonymous1/03/2011

    165/175/185x5
    and 21:19

    Callie

    ReplyDelete
  20. Anonymous1/03/2011

    Max Deadlift 155 / 27:20

    Marisol

    ReplyDelete
  21. 255/290/330x7

    15:16 WOD

    ReplyDelete
  22. Anonymous1/04/2011

    Deadlift 205/235/265 x 9
    Must be NH 20:30

    JB

    ReplyDelete
  23. Deadlift 3-3-3
    150/170/195x13

    Must be New Hampsha
    21:35

    ReplyDelete
  24. ''Deadlift 3-3-3+’’
    145x5 (warm-up)
    215x3 (warm-up)
    290x3 (warm-up)
    315x3
    330x10

    Another Make-up WOD done, I'll be back this week with ''Must Be New Hampsha''... almost all caught up.

    ReplyDelete
  25. DL - 110/130/145
    Must be NH
    21:41 65 Lbs blue band 1/2 green band 1/2
    Erica

    ReplyDelete