Deadlift
Warm up
100mountain climbers
35 sit ups
CFSB 1
3×5 deadlift (looking for your 5 rm)
CFSB 2
1×20 deadlift
WOD (15 minute cap)
Heavy Fran
12 Thrusters @135
30 pull ups
9 thrusters @ 135
21 pull ups
6 Thrusters @135
12 pullups
Scale weight as needed
2 Responses to “Deadlift”
Thursday 100909
"Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Graham Holmberg 2:17, Kristan Clever 2:49 (65lbs), Mel Ockerby 2:59 (65lbs), Heather Bergeron 3:10 (65lbs), Miranda Oldroyd 3:19 (65lbs), Kim Malz 3:45 (65lbs), Rebecca Voigt 3:58 (65lbs), Elyse Umeda 6:08 (95lbs). Post time to comments. Compare to 100525. Enlarge image Dave Williams, Denali National Park, Alaska. "As an avid backpacker, I absolutely can not believe how much more I can enjoy myself in the backcountry after training with CrossFit. I hike faster and acclimatize much more easily than I used to." "Dissecting Dave and Nadia: Part 2" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov] Double-unders with Mikko Salo at CrossFit Santa Cruz - video [wmv] [mov] WOD Demo with Miranda Oldroyd - video [wmv] [mov] Graham Holmberg on today's WOD - video [wmv] [mov] "Trying to be number one and trying to do a task well are two different things." - Alfie Kohn
"Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Graham Holmberg 2:17, Kristan Clever 2:49 (65lbs), Mel Ockerby 2:59 (65lbs), Heather Bergeron 3:10 (65lbs), Miranda Oldroyd 3:19 (65lbs), Kim Malz 3:45 (65lbs), Rebecca Voigt 3:58 (65lbs), Elyse Umeda 6:08 (95lbs). Post time to comments. Compare to 100525. Enlarge image Dave Williams, Denali National Park, Alaska. "As an avid backpacker, I absolutely can not believe how much more I can enjoy myself in the backcountry after training with CrossFit. I hike faster and acclimatize much more easily than I used to." "Dissecting Dave and Nadia: Part 2" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov] Double-unders with Mikko Salo at CrossFit Santa Cruz - video [wmv] [mov] WOD Demo with Miranda Oldroyd - video [wmv] [mov] Graham Holmberg on today's WOD - video [wmv] [mov] "Trying to be number one and trying to do a task well are two different things." - Alfie Kohn
Results
CFSB 1
Sadie 115,135,150 (great job)
Bryan 295, 335, 350
Phil 225, 255, 275
T Dawg 115, 135, 155
Noah 275, 295
Neil 225, 230 (x3)
Anne 205, 215, 225
CFSB 2
Sadie 105
Bryan 315 (8 reps) Stay
Phil 185 Up
T Dawg 105 Up (A lot)
Noah 200 Up
Neil 155 Up
Anne 155 Up
WOD
Sadie (60lbs band pulls) 14min
Bryan 135 & Band DNF (IR)
T Dawg 65 (35 pull, 25 band) 14:28
Noah Rx’d 14:42
Neil 105lb 17:32
Anne 95lb 10:54
Man, last night was so much fun. It’s up there with eating Zipps buffalo wings, drinking tall boys and watching football. But, I still think I would rather do Heavy Fran…