WOD
1-10-1-20-1-30 reps of Deadlift
Post total load (add up all six barbell loads) to comments.
"Nicole's base, hip, and the bar (tagged with orange dots) are inline and perpendicular assuring a powerful, vertical, launch. This is an
ideal position for the drive of the jerk or push-press."
Courtesy of CrossFit.com
ideal position for the drive of the jerk or push-press."
Courtesy of CrossFit.com
9 comments:
Are you supposed to change loads between sets or use the same load through the whole wod? I personally read this as get a 1rm bar loaded up and then a bar to rep with.
Yup. You'll lift:
1 RM (or really close to it)
rep
Repeat 1 RM ...
rep
Repeat 1 RM ...
rep
Two bars will be handy, but lifting in groups will be even more handy.
Evan,
Today I was diagnosed with a torn right meniscus (an old injury). The MRI is set for tomorrow and the surgical consult is on Friday.
I am cleared to continue Cross-fit. However, I will need your help in planning work-outs that do not require use of the knee. Looks like there are a lot of Kip Swings and Sit ups in my future.
Now I know why I was pronating my right knee during squats and like movements. It was a natural reaction to protect the old injury.
Yikes! I am sorry to hear that happened Darren.
Yes, many many many sit-ups....and Presses in every variation are in your immediate future.
Folks who are rounding
... Don't - Nuf said.
Jason 385/325/400/265/415/240
Total: 2030
Tyler 385/315/400PR/250/385/200
Total: 1935
Steve 320/245/325/200/315/165
Total: 1570
Kristian 320/245/325/195/330PR/160 (23 +7)
Total: 1575
John M 305/225/305/185/301/150
Total: 1475
Mike 290/205/300/185/310/150
Total: 1440
Dan H 290/215/295/185/300PR!/145
Total: 1430
Mark 280/205/290/185/300/150
Total: 1410
Anita 225/175/225/155/210/110
Total: 1100
Becky 175/135/175/95/180PR/85
Total: 840
Substitute WOD 3 Rounds, Max Rep total
Darren - Pistol:100, Pull-Up 45 (Black)
Also, if you recorded your "Total Volumes":
Jason: 16,950
Tyler: 15,320
Steve: 12,360
Kristian: 12,125
John M: 11,365
Dan H: 11,085
Anita: 8,810
On Ramp WOD 8 (the Chipper)
Steve 7:00 (65#)
Todd 10:03 (65#)
Kim 10:55 (35#)
John 11:20 (65#)
You guys lift crazy weights!
"Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in." - Mark Rippetoe
On rep 25, I got tunnel vision, almost blacked out, and all I heard was Evan counting.
Post a Comment