7/11/2011

''Deadlift 5-5-5+ & The Spaniard'' (07.12.2011)

Warm-up Drills (07.12.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups (CFGS)
-Samson Stretch
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch
-Shoulder Dislocates (PVC)

''Deadlift 5-5-5+'' (07.12.2011)
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)
5 x 65%
5 x 75%
5+ x 85%

Notes:1-Rep Maximum/Percentage Calculator

''The Spaniard'' (07.12.2011)
Against a 15:00 running clock complete an 800m Run and then climb as high up an ascension ladder of Handstand Push-ups and L-sit Pull-ups as possible in the time remaining. (One rep of each the first round, two reps of each the second round, etc.)

Notes: Scaling for Handstand Push-ups will be either band assisted or a modified DB press followed by a :05 x Handstand Hold for each rep of Handstand Push-ups. L-sit Pull-ups will be subbed out for strict Knees-2-Elbows. Get some.

Mobility WOD

CrossFit Endurance Rest Day (07.12.2011)

17 comments:

  1. 295 x 5 deficits

    7 rds

    ReplyDelete
  2. Anonymous7/12/2011

    Deadlift 5-5-5+
    75/85/95x6
    "The Spaniard"
    4 rounds
    Alison

    ReplyDelete
  3. 240 x 7

    Spaniard
    6rnds

    ReplyDelete
  4. M.E. deadlift 305

    4 rds + 3 HSPU

    ReplyDelete
  5. ''Spaniard''
    9 Rounds +5 HSPU's
    w/ Paralettes

    M.E. Defecit Deadlift
    405lbs

    Note to self: L-sit Pull-ups destroy grip strength if heavy 1 rep maximum Deadlifts are the next activity of the day. Boooo to common sense.

    ReplyDelete
  6. Deadlift(Sumo) 363x2

    "Spainard" 6 rds

    Primo

    ReplyDelete
  7. Anonymous7/12/2011

    Food poisoning. Don't get it, it sucks. Been sick since fri night (viking fran recovery meal gone very wrong).

    Really want to do this one, so I hope y'all do work on this WOD for me. I should be back in the saddle tomorrow.


    -Josh

    ReplyDelete
  8. 5-3-1+ cycle for me on Deads

    5 x 402 lbs, PR

    Spaniard - 10 Rounds plus 3 HSPU

    Weighed in at 174.4 lbs today, 10 lbs lighter than during the Crossfit "Fatness" Qualifier in March.

    ReplyDelete
  9. Deadlift 150x5
    Spaniard 8 rounds + 6 HSPU

    ReplyDelete
  10. Well, I "got some" today, as instructed.
    Deadlift 5-5-5+
    225x8

    Spaniard 8/5 (i.e. 7 rounds + *HSPU + 5 L-sits)

    Note to Samy: ....and vice versa
    Nice photo!! DU's I hope.

    ReplyDelete
  11. That would be
    7 Rounds + 8 HSPU's + 5 L-Sits (red bands for HSPU's)

    ReplyDelete
  12. Deadlift: 185#
    Spaniard: 5+6 hspu
    Would have finished if I didn't give directions during my run. Damn me for being Chatty.

    ReplyDelete
  13. 20110712
    Deficit Deadlift 5-5-5
    [Warm-up]
    165x5
    200x5
    235x3
    [Working Sets]
    255x5
    295x5
    335x5

    "The Spaniard"
    Run 800m [3:17 split]
    HSPU & L-Pullups Ascension Ladder [6 rounds + 4 HSPUs]

    HSPUs on Dumbbells

    Nice work on the deadlifts David!

    -Bert

    ReplyDelete
  14. Anonymous7/12/2011

    my shoulders are sore

    ReplyDelete
  15. Anonymous7/13/2011

    Sumo deadlift
    ME 405

    The Spaniard
    3:32 split
    6 rds + 4 HSPU + 7 L-sit PU (Shoulders were done with 30 seconds left).

    Jay

    ReplyDelete
  16. Anonymous7/13/2011

    85% (265) X 3 - Tue leftovers
    Spaniard 6 rnds + 1

    So...this is like the rise of the pheonix everyday, huh?

    Silverback

    ReplyDelete
  17. Anonymous10/10/2011

    me Deadlift
    210#x1
    Spainard
    ?
    erica

    ReplyDelete