Tuesday, February 23, 2010
Part 1 – Deadlift 3 reps x 10 sets @ 50% of 1RM on the minute
Rest 3:00
Part 2 – Work upto a 3RM Deadlift in 10 minutes
Coach’s notes: Work on technique and speed in part 1. Post 3RM reached in part 2 to comments.
Part 1 – Deadlift 3 reps x 10 sets @ 50% of 1RM on the minute
Rest 3:00
Part 2 – Work upto a 3RM Deadlift in 10 minutes
Coach’s notes: Work on technique and speed in part 1. Post 3RM reached in part 2 to comments.
Part 1: 95#
Part 2: 155#
Part One: 185.
Part Two:
215 X 3
235 X 3
265 X 3
285 X 3
315 X 3
reminder: CFC2 this Saturday! event info will be posted on site in the next day or so.
PLEASE POST after your WOD! The laptop at CFC is there for your use- please post! We use your times/scores/comments as feedback in the programming we provide for you!
At 6:00 a.m. with DJ, Colin & Meridith
AMRAP in 3 mins of
7 DL A=95 rnd 1, 85 remaining R=95
14 DU
2 min rest X 5
A= 3rnds +7DL/ 4/ 3rnds +4DL/ 3rnds + 7 DL/ 3rnds + 7DL +1DU
R= 3rnds +7DL/4/4/4/4+2DL
Thanks for the fun one!
Part 1 @ 200
Part 2 @ 275/325/345/365(f)/355
I will post more regularly, did yesterday’s Rx’d, but had no stopwatch. I’m a firefighter, and particularly when I’m at work, I like to follow your wod’s. Just curious, is there strength work being done outside of what is posted, or is what is on the site the only training for the day?
danny- some of our members are taking our Targeted Training Barbell course and are doing their “homework” (which is strength work) in place of the daily WOD. most of our members however are attending our regular CrossFit classes and doing the WOD- and not any additional lifting outside of that.
Part 1-205# (1rm 405#)
Part 2-255#, 295#, 325#, 345#,
365#, 375#
As Rx’d
Part 1 – 185
Part 2 – 275/315/335/340(f)/340(f)
For part one: you mentioned to work on speed, I am assuming this means touch and go deadlifts or is it fast lift, set down, reset then fast lift, etc…???
Also for part 2: When finding a 3 RM, it is never touch and go, am i right? about a 1 or 2 second reset between each rep??? I follow the WOD one day behind as I did the 15, 12, 9, 6, 3 pullup workout today. I finished in 7:27. It was a interesting workout. Fatiguing on strict pullups are very annoying!!
Neil – Part 1 – 155 lbs
Part 2 – did a set of 3 @ 275 lb and rushed the last set @ 285 lbs and got 1 due to lack of time-could have done that and more
Judy – part 1 – 95 lbs
Part 2 – got to 175 lbs for 3 and ran out of time. Could definately have done more.
I love this WOD..part 1 was a great warmup for part 2
Part 1: 107.5 lbs (1RM – 215 lbs)
Part 2: 165/175/185/195/205
Thanks Brett!
Part 1: 120lbs
Part 2: 215/225/235/240 (PR)
Thanks Brett I really enjoyed this WOD. Definately agree with Judy, Part 1 really helped with Part 2.
Part 1: 165#
Part 2: got up to 305#
Part 1: 190# (1RM-380)
Part 2: 315×3, 335×3, 357×2, failed on 3rd rep.
CFC2 WOD info is up! Click on “Fitness Challenges” on left side of page
Game on!
Looks like fun WODs
Let’s hope the chipper is kind
it won’t be Hugie…
Part 1: 95# (1RM – 185#)
Part 2: 145×3, 165×3, 170×3, 175×2, 180×3
Part 1 – 195
Part 2 – 235×3 (2set), 265×3, 295×3, 295×3.
Part 1 – 165
Part 2, 205, 225, 235, 265, 275