Deadlift
30-20-10 reps
There are no percentages today. The sets should be light, moderate and heavy. This is a day we just lift weights, and fun and get fitter in the process.
For time (10 min cap)
5-10-15-10-5 reps
Deadlifts (185/135#/55%)
Toes through Rings (kick outs)
Compare to May 30/12
Deadlift
30-20-10 reps
95#-125#-145#
I really enjoyed the high reps on these!
WOD Rx
time = 4:52
Fun class! Big group this morning. Thanks coach Patrick!
Last time I did this was June 22, 2011 time was 4:12 with a 95# deadlift and did situps instead of toes through rings (CrossFit works!)
Great job Maria!! Amazing progress 🙂 Nice to see you as always!!
Thanks! Nice to see you too!
Good job on the PR!!
Deadlifts
30-20-10
#65-#85-#105
WOD: 5-10-15-10-5
Deadlifts #105
Toes thru Rings
Def hard to hang on this morning!! Great job everyone 🙂
900m ish run with Jackie, Bob, Matt and Heidi!!!
Congrats Matt on your Toes Thru Rings today!!
Oh, and thanks Coach Patrick! Always enjoy your classes 🙂
WOD time ?
I’m nervous for the grip on this one!!
Just “hang on” ! 🙂
you should be lol
Nice work Alaina! I love how you all head out for a run after the WOD..voluntarily! 🙂
whoops…..Time: 7:57
haha Frankie!!
Deadlift
30-20-10
75-95-135
WOD Rx – 4:58
My hands were completely useless for a good 5 minutes after that. Also, I still dislike deadlifts.
In 2011 used 120# and was 4:34..progress I guess?
WUx1 @ 15reps
Deadlift
30-20-10 reps
135#-185#-225#
WOD as RX’d
Time–> 4:17
Fun WOD
400m run
Great work 6 am crew!
Nice job Gabe! Super fast!!
SO fast! I had fun trying to keep up! 🙂
Hmmm. I really want to do this WOD. I did it back in 2011 and my time was 4:04 Rx’d … Not sure I would beat that but would like to compare. I’ll *TRY* to make it in 8pm open gym ……… 🙂
there is no try, there is only do 🙂
I have an appointment… so I don’t want to be driving like a maniac to make it in, but hopefully it will be done early so I can get there !!! 🙂
Oh and I’m sorry Mario and Patrick..I just totally messed up Yoda’s quote right there lol
Same difference! 😉
Sign up.
Come in.
Kill it.
Leave.
🙂
That should specify.. RX weight… with situps. lol
Deadlifts
30-20-10
#55-#75-#105
WOD: 5-10-15-10-5
Deadlifts #75
Toes through Rings
Time: 6:59
Thanks Patrick! Fun class this morning, and a big group too!
Really great job this morning Laura!
WUx1 @ 15reps
Deadlift
30-20-10 reps
135#-190#-220#
WOD @160
Time–> 5:31
Fun nooner
WU x 1 / Mob
Deadlift
135 (30) – 210 (20) – 225 (10)
WOD as Rx’d
4:58
Had to break things up in the 15’s and onward.
A bigger grip killer than I though…guess I should have read the WOD post title.
**Open Gym**
Mob + WUx1 (15reps) + Hamstring Smash + T-Spine Roll
Deadlift (just as a pre-WOD warm-up)
95 x10 – 135 x5, x5, x5 – 185 x3, x3, x3
WOD Rx = 3:31
How? Guns blazing. Balls out. Pedal to the metal. Fuck pain. (PS: Not a strategy applicable to long WODs :P)
Good job nooners!!
Guess I hit the reply comment on Blake’s post, whoopsies.
Also… PR by 1:15 from June 22 2011.
You were cruising through your deadlifts, nice work!
Deadlifts:
30×65
20×85
10×115
WOD Rx’d: 7:15
20# heavier but 20 seconds slower than 2012…clearly I should have been moving faster today!
Fun wod, fun nooner!
MOB
WU
Deadlift
30-20-10
65#-85#-135#
WOD
5-10-15-10-5
DL’s @ 125#
Kickouts
Time:5:47
Great job nooners! This is another one, when you look at it and think -hmmm…this won’t be so bad. o_O
Mobility & WU (15 Reps)
Deadlifts:
95# (30)
110# (20)
120# (10)
WOD: 5-10-15-10-5
Deadlifts 120#
Toes through Rings
Time: 4:40
First WOD back in 2weeks felt great to be back!
Thanks for the class Kevin!
Great call on keeping the weight lighter than Rx for the WOD, fast and intense.
Deadlifts 30 -20-10
155-205-245
WOD with 185# and kickouts = 6:02
Thanks for the class Kevin!!
WU x 1 (15 reps)
Group MOB, Patrick style
Deadlift
30-20-10 reps
45, 75, 105 (could have started with 55)
For time (10 min cap)
5-10-15-10-5 reps Deadlifts @ 85#
Used rings, knees up. Need to get the technique to get the toes into the rings.
Time: 5:24 (I think, my book is at home)
Cashout: Wrist relief
800 m. run with Alaina, Matt, Bob, and Heidi. Once again, Gabe was streaking along.
Fun morning, thanks Patrick. A nice big Wednesday class!
Deadlifts
30-20-10
85#-105#-125#
WOD 10 min cap
5-10-15-10-5
Deadlifts(115#)
Hanging knee raises
Time: 5.10
Deadlifts
30-20-10
85#-95#-105#
WOD 10 min cap
5-10-15-10-5
Deadlifts(100#)
Hanging knee raises
Time: 5:45
My hands still hurt! Also I may be walking funny after the last few WODs.
400m run 4/30
Open gym
Mobility + WU x15 reps
Deadllift 30-20-10
65-100-135
WOD: (10 min time cap)
5-10-15-10-5
Deadlifts @ 135#
Toes through ring
9:36 Rx
Fun nooner! 🙂
Deadlifts
30-20-10
85-105-125#
WOD: “Hang On” (that is an understatement…)
5-10-15-10-5 reps
Deadlifts @ 110#
Toes through Rings
Time: 6:37
Well that was a grip killer!! Grip strength is a big weakness of mine, had to break up the toes through rings a lot in the 15’s and on the way back down. Also had one ring that I had to keep raising because it would drop after a few kips, that was annoying. Thanks Lance & Jeff for constantly telling me to either pick up the bar or get on the rings haha
Great class, thanks Maria!!
I had those rings too…
Great job on the WOD!
Mobility
WU X 1 (15 reps)
Group Mobility
Deadlift
30-20-10 reps
85-100-120#
WOD
For time (10 min cap)
5-10-15-10-5 reps
Deadlifts @110#
Toes through Rings
Time: 7:25
Cashout: 10 Mckenzie Pushups & 400m run
Thanks Maria. Good job everyone 🙂
Great job on the toes through rings! I’ll be watching you during warmups, get em in! 😀
mob wux1 15 rep
group wu
deadlift
30-20-10
95×30
135×20
155×10
stay light lower back was sore
WOD
5-10-15-10-5
deadlift 155#
toes through ring
time 8:35
M+WU(15 reps)
Group WU
Deadlift
30-20-10 reps
55-75-95lb
WOD: 10 min cap
Deadlift 55% 80lb
Kickouts
Time: 3:44
Deadlift
30-20-10
85-105-125#
WOD 10 min time cap
5-10-15-10-5
Deadlifts (55%) @110#
Toes through rings(hanging knee raises)
Time:5:00
That was SUPER fun! I was holding onto the the bar for dear life towards the end 😀
Such a fun class. I really enjoyed this one!
Thanks Maria!
Oops…and 400m run (7/30). And I’ll tell you something, I REALLY didn’t want to do it after that WOD. However, I also didn’t want anyone to call the Waaambulance on me. 😛 bahahah
haha waaambulance 🙂
I would have called too!
Nice work Tara! Super fast time and some heavy weights!
Great time!
Deadlifts
30-20-10
95-105-115#
WOD 10 min cap
5-10-15-10-5
deadlifts 55% —75#
Hanging knee raises (cause kick outs are like burpees …sorta)
5:18
loved this Wod thanks Maria
Haha great job! I love that..”well I’m not doing them because they are like burpees” 🙂 Tina do you know how I feel about burpees? 🙂
no maria i dont ….but im worried i sounded negative about them now lol …i love burpees ,i love burpees ,i love burpees lol
No worries! 🙂 I do LOVE burpees! lol If I could only do one exercise for the rest of my life..it would be burpees!
Mob, WUx1 (15reps)
Group mob
Deadlifts
135×30 – 150×20 – 165×10
WOD:
5 – 10 – 15 – 10 – 5
Deadlifts 155#
Hanging knee raises
Time: 5:03
Cashout: MacKenzie push-ups x10
LOVED this WOD! Thanks Amanda!!
Great time!
– Mob
– WUx1
Deadlift x30-20-10…
100-140-185
WOD: 5-10-15-10-5
– Deadlift 165#
– Toes through rings (sets of like 2-3, so slow at things that involve my toes going above the rest of me)
= 8:36
– 10 mackenzie piushups
Deadlifts
30 @ 155#
20 @ 205#
10 @ 285#
WOD Rx’d
3:13
Mario set the bar high. Had to hang on and go into the dark place.
Thanks for the neck work Vanessa!
Great job Kevin!
Anytime coach!
Awesome work on the WOD AND we didn’t kick each other haha
Strength
Deadlift
30-20-10
55#-75#-95#
I threw me off not being told what weight to choose!
I am happy with my choices..
Wod 10 min cap
5-10-15-10-5
Dead lift @ 55% -> 85#
Toes through rings -> Rx!!
I knew I could do the toes through rings, I’ve just never done them in a wod. I am happy with my time of 9:55ish!
Woot woot!
Great class Kevin!
Deadlift 30-20-10
75#-90#-105#
WOD @105# & toes through rings
Hit the 10min cap.
This wod broke me a little. First time doing toes through rings in a WOD. Started out RX then at the 15’s and on, some where RX, others touching and some just close. Lots of swearing. Sorry. Thanks for the encouragement 7pm class!
Open gym: lots of mobility
Du practice and picking apart technique/working on timing. Thanks Amanda and Pat.
You did great! First time doing t2b in a wod, that’s a big deal!!!
Made it to open gym – did today’s posted wod
Deadlift x 30, x 20, x10
115-135-165
Wod @ 135# and knee raises – 6:02. Tough on the grip, 2 mins slower than last time however I consider knee raises harder than situps? Plus last time I didn’t do 60 deadlifts before 😛
Thanks Krystal for coming in and doing it with me!
🙂 no cupcakes *high five*
Boo to the YA!
What’s with this knee raise business…I had to do kick outs. I would of so much preferred knee raises! lol
DL 115-140-185 (thanks for harassing me boys!)
Wod Rxd
6:14
Love deadlifts AND toes thru rings – best wod ever!!!
Dead Lift
30-20-10
95-135-205#
WOD
RX 4:38
Dead Lifts
65# x 30
85# x 20
105# x 10
Note for next time….go for heavier, especially in the last round of 10 reps.
WOD:
5-10-15-10-5
Deadlifts @ 115#
Toes thru rings
Time7:48
That was such a grip killer!!
LOVE Frankie’s pic today. He look ill. Made me laugh out loud. 🙂
Mobility and warm up x 1
400m run
Deadlifts
30-20-10
55#-65#-75#
WOD 10 min cap
5-10-15-10-5
Deadlifts(55#)
Hanging knee raises
Time: 4:23
Hanging doing the knee raises is hard on my hands!! Went way to light on deadlifts, I need to get to open gyms and determine some max’s
Open Gym
Deadlifts
30-20-10
#55-#75-#95
WOD ( with Chantal 🙂 )
5-10-15-10-5
Deadlifts #75
Toes thru Rings (sometimes thru rings, sometimes hitting rings, a few times far from rings lol )
Time: 8: ??
Thanks for the grip advice Amanda!
Deadlifts 30-20-10
(95) – (115) – (140)
WOD @ 135
toes through rings for 5-10-15…then kickouts 10-5. First time trying toes through rings so was pleased to make it that far.
8:06
mobility
wu x 1 (15 reps)
Group wu
strength – Deadlift
30-20-10 reps
40, 50, 65
WOD : For time (10 min cap)
5-10-15-10-5 reps Deadlifts @ 55#
scale – kick out
Time: 5:05
Cashout: Wrist relief & back stretch
Deadlift 30-20-10 — 55#, 75#, 95#
WOD: 5-10-15-10-5
Deadlifts 95#
Toes through rings– kickouts
Time: 2:52
(should have went heavier need to find my 1RM, also need to start working on toes through rings)
cashout: 400m run