''The world has no room for cowards.We must all be ready somehow to toil, to suffer, to die. And yours is not the less noble because no drum beats before you when you go out into your daily battlefields, and no crowds shout about your coming when you return from your daily victory or defeat.''
--Robert Louis Stevenson via Peter Kelly
Warm-up Drills (03.20.2012)
Run 800m
2 Rounds of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
10 x Air Squats
15 x Abmat Sit-ups
-Shoulder Mobility**
-ITB Stretch
-Scorpion Stretch
-Inchworms/Cobra Stretch
''Deadlift 5-3-1+'' (03.20.2012)
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 single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet
''Le Petite Cindy'' (03.20.2012)
Complete as many rounds/reps as possible in 10:00 of
5 x Pull-ups (C2B)
10 x Push-ups
15 x Air Squats
Notes: Additional challenge desired? See if you can complete each round within 1 minute, resting only until the next minute begins. If you can hang with this for 10 full minutes begin adding one rep to each movement for every subsequent round and take this little gem of a WOD as long as you can go.
Spoiler Alert: There will also be an absolutely horrific twist (as if it isn't bad enough) on this AMRAP for those that scored 15+ Rounds the last time we embraced the benchmark version of ''Cindy''.
Ask and thy shall receive. Yesssss.
Burpee Challenge (Optional)
75 x Burpees
Mobility WOD
CrossFit Endurance WOD (03.20.2012)
''12x3:2 Intervals''
12 Rounds of (:30 on x :20 rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Damper Setting 8-10
Post distances to comments.
Posts
19 comments:
Deadlift...255 x 5
"Le Petite Cindy"
6 Rounds + 5 + 10
Black Band
-Dubs
220x2
Le petite Cindy
8 +11 rx
Morgan
deadlift
295 X 8
Le petite Cindy
10 rounds + 5 pull ups and 4 push ups
Filipe
Deadlift
270x5
"Le petite Cindy"
7 or 8 rounds + 5 Pull-ups (lost round count so I'll say 7) w/ Red-band
*Upgraded to red band. Getting stronger!
~Chase
Deadlift 5-3-1+
95/105/120F
red&blue bands for pullups
7 rounds +2
Deficit DL 225x6 (with fat bar)
Small Cindy 8 rds
Mike V.
Deadlift 280 x 3
sm cindy: 6 rnds +5pu+5psh ups
345 x 2
8 rds 1 pull up
185 x 7
6 rnds + 3 pull ups
Erica
Deadlift 5,3,1+
280x5/315x3/355x7
Le Petite Cindy
7 Rounds+ 3/0/0
Deadlift 5-3-1
213-235-255x5
LA Petite Cindy (Female, so can't be "Le")
9 + 5/8/0
It's inadvisable to drop a 45# weight on your big toe. But if you must do it - then do it when the professional medical crew is working out. Thanks Indy & Kim.
Deadlift 365 x 4
la petite Cindy 11 or 12 rounds plus 5 pullups and 10 pushups. Lost count.
Jay
10 rounds in 13:38
Mask/vest/ feet on bumpers
20120320
Deadlift 5,3,1+
Warm-up Sets*: 135x10, 175x5, 220x5, 260x3
Working Sets: 325x5, 370x3, 415x3
*Warm-up Sets performed with Snatch Grip
AMRAP 20:00
5 x L-sit Pull-ups
10 x Plyo Push-ups
15x OH Squat @ 98
5+5/10/0
La Petite Cindy
10 rounds (Mask, vest, feet on bumpers)
13:30
Early AM Tempo Hill Repeats, 2-5% over the 1km route I use hidden away among the mysterious tree streets of Manchester. 8 x Repeats with the intent of each effort focused on relearning appropriate (and hopefully better than before) patterns of movement. It actually feels very very good if done according to the true tempo/cadence and body position CFE reinforces... At least I think I'm doing it right.
Thanks Marcus and Mikey Vee for letting me tag along during your deadlift sets today.
Morgan, next time how about giving a dwarf some help. Jerk.
-Worked up to Deficit DL 375lbs w/Marcus
-Worked up to 225lbs on Axle Bar with Mike and Dan
I will do my best to move around the schedule jumping in classes here and there since I could definitely use the help during the incredible scaled versions of WODs I'll be pouting through until I recover.
ALISON! TOO BIG OF A JUMP IN LBS!
355lbs x 4
10rnds + 5/10/11
Completed this on 24March2012
Last round of deadlifts: 315 X 3
Le Petite Cindy: Looked at this and said this should be easy. I was wrong.
10 Rounds
One round on the minute every minute. All strict pull ups.
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