4/30/2012

''M.E. Deadlift & Jay Didn't Want To'' (04.30.2012)

Warm-up Drills (04.30.2012)
Run 800m
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Shoulder Mobility
-Calf/Soleus Stretch

''M.E. Deadlift'' (04.30.2012)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Deadlift 1-1-1-1-1

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Jay Didn't Want To'' (04.30.2012)
Complete for time
Row 2000m
50 x One Legged Squats (alt.)
60 x One Arm DB Snatch (alt.)

Notes: Drops are 10 x Burpees. Scale Pistols to Pistol Box Squats, Walking DB Lunges, Walking Lunges, or a Variation of Catcher Squats as necessary. Get some, freaks.

Mobility WOD

CrossFit Endurance WOD (04.30.2012)
Swim, Bike Run, or Row (C2)
1 min on x 1 min off,
1 min on x :50 sec off,
1 min on x :40 sec off,
1 min on x :30 sec off,
1 min on x :20 sec off,
1 min on x :10 sec off,
then go back up the ladder until you finish with...
1 min on x :50 sec off,
1 min on x Done!

Post distances to comments.

12 comments:

  1. Deadlift - 270 lb

    Jay Didn't Want To
    17:34 (got through 40 snatches)

    ReplyDelete
  2. Deadlift 385
    24:54 w/ 55#

    ReplyDelete
  3. Jay didnt want to...22:25 @55
    tommy

    ReplyDelete
  4. I simply can't ever have enough ridiculous pictures of Joshstache's workout face.

    ReplyDelete
  5. Jay Didn't Want to
    19:46 (50#)
    Mike V.

    ReplyDelete
  6. Anonymous4/30/2012

    Jay didn't want to
    23:33


    DL 1RM - 175#

    Jojo

    ReplyDelete
  7. M.E. Deadlift:
    150# PR
    Jay Didn't Want To"
    2K row
    50 pistols w/bumper plates
    54 snatches w/30#DB

    ReplyDelete
  8. Deadlift : Only got to 275#

    Jay Didn't Want To:
    And I'm not going to ask....
    24:01 (Row 8:31) - 40#

    ReplyDelete
  9. Deadlift 425#
    I didn't want to
    24:03
    75# dumbbell

    Jay

    ReplyDelete
  10. Morgan4/30/2012

    Deadlift. 265 pr.

    Jay didn't want to

    16:38. 35lb

    ReplyDelete
  11. Deadlift
    5 x 135
    5 x 135
    3 x 175
    1 x 205
    1 x 225
    1 x 235
    1 x 245
    1 x 255 New 1RM

    Jay Didn't Want To

    Run 1600m - lots more folks than rowers so I volunteered to run
    50 1 leg squats scaled to touch bench - I screwed this up and doubled the work here, did 50/leg instead of required 25/leg.
    60 1 arm db snatch 40#

    23:10

    ReplyDelete
  12. Deadlift 1RM

    135x5
    185x3
    225x3
    265x1
    295x1
    315x1 PR
    345x1 PR
    365x PR

    Either it was a good day or this CrossFit stuff actually works! :)

    ~Chase

    ReplyDelete