Lift Heavy

63 Responses

  1. Adam


    Strength: Push Jerks x5
    50 70 85 95 100

    6 Rounds
    5 Deadlifts 145#
    200m Run
    Time: 8:37

    Oddly enough the first set of deadlifts seemed the heaviest, once I was more warmed up from that first run I didn’t have any trouble with them. Great workout today!

    1. Heather S

      The first set was definitely the heaviest for me too! I was sure I had “bitten off more than I could chew”

    2. Natacha

      Good job Adam! I could barely breathe while running… You on the other hand were cheering on everyone!! Impressive

      1. Trent

        lol, true enough. He was asking me if I was on my last round. I couldn’t even say yes or no but merely nod my head. Keep it up Adam, your making great progress!

  2. Gabriel

    WUx2 (deadlift instead of squats)

    Strength – Front Squat X5

    6 rounds of:
    5 Deadlifts (1st 3 rounds @300#. Last 3 @250#)
    200m Run


    Sept 30 2011 did it @ 295# time was 9:39

    Very happy that Marie-No removed weights at the mid point, good call. Started to feel a tweak in the back on my last 300#
    I recommend doing the ‘Still felling good?’ challenge, it made my back feel great 🙂

    Cashout: Mackenzie Pushups

    “Still felling good?” challenge
    10 pushups+10 V-snaps
    9 pushups +9 V-snaps
    all the way down to
    1 pushup+9 V-snap

    Time–> 4:54

    Great job morning crew!

  3. Chantal L.

    Wu x 2

    Back Squats x 3
    160 – 175 – 185 – 195 – 205

    WOD @ 195# – 11:52 … PR of 1:20 from last time! Yay!!

  4. Corinna

    Good morning CFM!

    This Saturday ((May 11th) at 10:00 a.m. Maritime Cross Fit will be hosting a fundraiser WOD for Elissa King, a former member at CFM.

    Elissa is currently experiencing some serious medical issues and the money raised will help offset the costs of her medical bills. Please let me know if you wish to participate by tomorrow at 4:00 p.m. Just simply send me an e-mail to [email protected]

    If you are unable to attend or do not wish to participate, but you would still like to make a donation, I am more than happy to collect your money. As well, you can drop your donation off at MCF.

    Thanks for your support.

    Corinna : )

  5. Trent

    WUx2 (deadlift instead of squats)

    Strength – Push Jerk X5

    6 rounds of:
    5 Deadlifts @ 205#
    200m Run


    Was unsure how my form would hold up so played it save but I think 10#-15# more would have been ok. (5 rep max 235#)

    Cashout: Mackenzie Pushups

    “Still felling good?” challenge
    10 pushups + 10 V-snaps
    9 pushups + 9 V-snaps
    all the way down to
    1 pushup + 1 V-snap

    Time–> 4:23

  6. Gillyon

    Front squats (3) 95-105-115-125-95 (3 sec hold at the bottom). Thanks Marie-No! Great coaching this am.

    WOD @ 155lbs
    Time 8:08. I’ll go heavier next time, as DL were all unbroken.

  7. Heather S

    Wu x 2 dead lifts for squats

    Strength – dead lifts (of course:) )
    135-165-185-205-225-235 pr of 10#’s

    Wod: lift heavy
    6 rounds of

    5 dead lifts (heavy = 190#’s)
    200m run

    Time: 12:32

    Didn’t sleep well last night, super hungry when I got to the gym, my strength was also the lift in the wod and I hate running, so today should have been a train wreck and it wasn’t. Even my grip strength which is usually a problem after 185# felt good! Something weird and wonderful happens when you walk into CFM. ☺

    Thanks Lora, great coaching as usual!

    1. Lora

      I love that you did deadlifts for your strength, in spite of them being in the WOD. True crossfit grit, right there. Congrats on your PR! The cards seemed stacked against you, but there was nothing stopping you today! Great work!

  8. Noon quickie…


    Volume – EMOTM 5 mins:
    – Big Tire Jump-in-Jump-out = 60 (5x 12 reps)
    (1 rep = Jump-in, then Jump-out)

    Wanted to try a 21-15-9 of Dips + KBS, but lack of time…

  9. Natacha

    Wu x 2

    Push jerk 1 rm to 100# (matched pr)

    Wod with 155#: 9:51

    10 to 1 reps of push ups and v-snaps ( ouch!!)

  10. Blake

    Mob / WU

    Push Jerk x 5
    140 – 155 (2) – 155 – 165(1)
    Not satisfied with my technique at all today.

    WOD @ 245# (~80%)
    Time: 9:51

  11. Kevin Mack


    WU X 2 (deadlift instead of pushups)

    Strength – Shoulder Press (5)

    6 rounds of:
    5 Deadlifts @ 135#
    200m Run


  12. Heather Colleen

    WUx2 (replaced pushups with deadlifts)

    KB Goblet Squats

    Deadlift with bar practice
    Getting the hang of one hand bar pull took time. And awkwardness. So much awkwardness.

    6 Rounds
    5 Deadlifts 75# barbell, one-arm
    200m Run
    Time: 9:38

    I am incredibly glad I didn’t hit myself or anyone else with the bar while learning this new skill…it was SO EXCITING to use a big girl bar again!!!

    1. Lora

      Yay for barbell deadlifts….with one arm!!!! Awesome. I did those once when I had a shoulder injury. They are very awkward, and require some good balancing skills. Great work!

  13. Rob Brydges

    Strength dead lift x1
    6 rounds of:
    5 Deadlifts (heavy) did 185lbs
    200m Run
    Rob Brydges

  14. Frank

    wu x 2
    strength – push jerk x5
    great sharing the bar with you Nick and Chris

    WOD : 6 rounds
    5 Deadlifts (245#)
    200m run

    Time: 9:30 – PR of 36 seconds and 50#

    Cash out – 15 McKenzie push ups
    Nice to see soo many new faces!

  15. Amanda

    Great picture, Andrea!

    Strength: push jerks
    75-80-85-95-95 Trying to fix my form at heavier weights. Not my favorite lift.

    WOD @ 165#

    Time: 10:03

  16. Julie J

    wu x 2 (deadlifts instead of pushups)

    Strength – Front Squat


    WOD : 6 rounds

    5 Deadlifts (45#)
    200m row

    Time 10:40

  17. Chris

    wu x 2
    strength – push jerk x5
    great sharing the bar with you Frankie and Nick

    WOD : 6 rounds
    5 Deadlifts (225#)
    200m run

    Time: 6:52

    Cash out – 15 McKenzie push ups
    Fun one – really liked this one

  18. Jeremy L

    WU x 2 ( dead lift instead of push ups 135#)

    strength :
    clean x 5

    WOD :
    5 dead lifts ( 155#)
    200 m jog/run

    time 10:41

    Thanks Chris for running with me on my last run, needed the push!

    Fun class thanks Kevin

  19. Corinna

    WU x 1

    Strength: Dead Lifts x 3

    [email protected] 180lbs


    I was nervous about this WOD. Not a big fan of dead lifts. Have not done these in a strength rotation in over a year! Yikes! However, that being said, choosing the right weight made all the difference tonight. Thanks for your help Kevin.

  20. Jeff L

    WU X 2 (deadlifts instead of pushups)

    Shoulder Press X 5

    125-135-155-165-170 (1)

    WOD @ 255#

    Time – 13:17

    Thanks for running my last run with me Dan!! Very tough workout on the lower back tonight.

  21. Andrea

    Strength- Cleans
    WOD: Lift Heavy @ 95lbs

    Think I should have done more weight…maybe 105 lbs.

  22. Jack

    WU x 2

    Back squat x 5
    135,225,255,265,275 (10# pr)

    6 rounds
    5 dead lifts @ 285
    200 m run

    Time: 8:48

    Still feeling good challenge
    10 push ups & 10 v-snaps
    9 & 9
    8 & 8
    So on to 1&1
    Finished all rounds in 4:20

  23. mob wux2 deadlift instead of squat
    strength push press
    95×5 115×5 125×5 135×5 145×4
    6 rounds
    5 dead lift first two 275# last four 245#
    200 m run
    time 9:59

  24. Matt

    Mob + WU x 2

    Strength – Cleans

    5×65 5×75 5×85 5×95 5×105 3×115

    WOD – Dead lifts (120lbs x5)
    200 M Run

    Time – 8:41

    Considering I am not a big fan of running, I really enjoyed this WOD!

  25. Melissa H

    WU x 2 (deadlift instead of push-up)

    Strength: Push Jerk x 5
    65-75-85-90 (ran out of time to do

    WOD @ 115#

  26. Amy

    WU x 2 deadlift instead of pushups

    Strength back squat x5 55-60-65-70

    WOD with 70# 11:07

    Cash out Mackenzie pushups

  27. Brianna

    WUx2 deadlift instead of squat

    Strength overhead squat 5x 20 25 30 35 40

    WOD with 85# 11:17

    This was the first time I have ran at crossfit and I ran every round with no walking which was my goal! Thanks for the push for spring at the end Denis!

Leave a Reply