WOD
Squat (Back or Box)
2-2-2-2-2
Deadlift (Conventional or Sumo)
1-1-1-1-1
Compare to 11/8/10
Post loads to comments
NOTE: CFD Powerlifting Team - You will NOT be doing this protocol, rather we have specific loads that we will take you through in preparation for this Saturdays meet.
Image from the CrossFit Gymnastics Cert's Facebook Page
CrossFitters - Are you interested in the Tough Mudder and (or) the Warrior Dash in 2011?
We need to coordinate! Days? Heat Times? Car-pools?
We need to coordinate! Days? Heat Times? Car-pools?
7 comments:
Here is a scholarly paper I found glorifying GPP and the benefits that such training methods as CrossFit can bring to those who also train in specific sports.
http://www.elitefts.com/documents/TomMyslinski.pdf
Steve - 290/ 335 = 625
Mike T - 215/ 400 = 615
Matt - 270/ 345 PR = 615
Dan - 205 PR/ 335 = 540
Mike G - 225/ 310 (sick) = 535
Keith - 185 PR/ 325 = 510
John O - 185/ 305 = 490
Chris - 190/ 270 PR = 460
Gabe - 155 (165x1)/ 270 = 425
Victor - na/ 410 PR
Jamison - 305 / ???
John M - 265 (285x1) SS.Box/ na
Donte - ??? (SS.Box)/ ??? = ???
Whitney - 170/ 200 PR = 370
Nash - 120 PR/ 200 PR = 320
Sarah - 120 PR/ 195 PR = 315
Meghan - 145/ 165 = 310
Karin - 130/ 175 = 305
Rachel - 120 PR/ 180 = 300
Molly - 95/ 180 PR! = 275
Irene - 120/ 140 = 260
Amee - 120 PR/ 130 PR = 250
Kim - 100/ 135 = 235
Jay - 120 (High Box)/ 150 = 270
PL-Team - Meet Warm-Up
Black
Susan
Cain
Ladies and Gentlemen,
You've asked why the Moustache? I'm raising money for prostate cancer through a charity foundation called Movember. http://us.movember.com
If you'd like to know more, join my team or donate at http://us.movember.com/mospace/177943/
I'll have materials posted at Crossfit Diesel within the next few days.
Thanks - Steve
Mike G... (Sick)
I assume that means it was totally sick that you deadlifted 3x body weight! Why aren't you in this meet on Saturday?
200/305
Jamison, how were those box squats? Aren't they fun? Here is the link to Westside's articles, there are two box squat articles and a whole lot of good info from Louie Simmons.
http://www.westside-barbell.com/articles/
Donte - 245/335 = 580
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