''Deadlift 3-3-3+ & Mahi Mahi'' (12.20.2011)

**Wednesday marks the conclusion of the Paleo Challenge!
Important Information for participants:
There will be a section posted on the whiteboard with time slots available for athletes to sign up for their post challenge body metrics (weight, BF%, BMI). Measurements kick off Tuesday.
Every competitor is expected to sign themselves up and keep accountable to the schedule should they wish to get their final measurements, we will NOT be providing measurements/testing during any time other than the hours provided on the whiteboard.
Wednesday we will be running a concurrent Open Gym format of training for participants in the challenge to re-test their performance/fitness capacity. Any re-test must be validated by one of the CFNH coaches. The options to select from will be posted along with the daily WOD on Wednesday.
Food logs will need to be submitted no later than Wednesday so that there is enough time for grading.
We would like to declare the victors as well as any honorable mentions by the holiday weekend and ask everyone's assistance in doing so by adhering to the guidelines above. Email Samy or Marcus with any questions.
Hang in there and keep killing it for a few more days! This is one hell of a close race to the finish...

Warm-up Drills (12.19.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
5 x Deadhang Chin-ups
10 x Burpees (Thanks Joel)
15 x Sit-ups (GHD/Abmat)
10 x Push-ups (CFGS)
5 x Deadhang Chin-ups
-Calf/Soleus Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)

''Deadlift 3-3-3+'' (12.19.2011)
Work through the following sets of Deadlifts using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.

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

Notes:1-Rep Maximum/Percentage Calculator

''Mahi Mahi'' (12.19.2011)
Complete as many rounds as possible in 12:00
Row 30kcal
10 x Overhead Squats (95/65lbs)
7 x L-sit Pull-ups

Mobility WOD

CrossFit Endurance WOD (12.19.2011)
Swim, Bike, Run or Row (C2)
5 Rounds of
(1:00 x 3:00 rest)

Post distances to comments.


Anonymous said...

Deadlift...245# x 5
Mahi Mahi...2 rounds + 30kcal


Grinster said...

"Jello legs" (Haha)

15:00 AMRAP

30/cal Row
15 wall-balls (20lb)

Completed 4 rounds/5 cal row.


Kim said...

Deadlift 165x3
Mahi Mahi 2 rounds + 11kcal

Anonymous said...

Deadlift 365x8
Mahi Mahi Modified with back squats (185#) 2+10 bs

Anonymous said...

deadlift 365x8
mahi mahi modified with back squats (185#) 2+10 bs
mike v.

Silverback said...

Deadlift 315x7
Mahi Mahi mod w/back squats 2+row

Anonymous said...

deadlift 95 x 3
Mahi Mahi modified: 2 rnds + row
row/body row/laying knees 2 elbows

Mrs SB

Mtn Rob said...

Deadlift 255lbs x6

1rnd +row+9 OS

Alison said...

Deadlift 3-3-3+
"Mahi Mahi"
45# OHS
pullups w/blue band
2 rounds + 9kcal row

Michelle said...

Deadlift 160#x10

"Mauhi Mauhi"
2 rnds + 13 kcal

callie said...

deadlift 265x4
other thing 2 rounds

0 said...

Deadlift 3,3,3+
135x10,175x5, 215x5, 255x3
300x3, 340x3, 385x5*

Mahi Mahi
3 + 11 kCal


OH Squats felt pain free in the wrist while repping those sets of ten out. 100% recovery gets closer every day.


nickfcfnh said...

-Form was fine, knee felt good
Mahi Mahi
2RDS for completion
-OHS 45lb
-PFS recovery started today back at CFNH! Good to be home and back with everyone. Congrats to all who completed the Paleo Challenge!!!!!
-nick f aka lance

Trevor said...

Deadlift 185x8
Mahi Mahi 2 rounds + 30kcal and 3 Overhead squats (75lbs)

Anonymous said...

Deadlift Worksets:
3x 235, 3x 285, 3x 315 - need to improve this, definitely. BW will no longer be tolerated as an excuse.

Mahi Mahi
3x complete rounds + 30 kcal in 12:10 (missed the timer)

So probably 3 + 25 kcal in 12:00


Traps said...

Mahi Mahi
2 rds + row @ 135# OH Squats


Sarah said...

210 x 4

"Mahi Mahi"
2 rounds + 30 kcal (modified L sits 7 pullups / 7 knees 2 elbows)

Matt said...

ME Deadlift = 415lbs
Mahi Mahi = 3rnd + 5cal (135lbs)

Anonymous said...

Deadlift 95x3
Mahi Mahi (mod)=2r plus row
20cal/30#bar 2+row
Mrs SB