This is the last Deadlift Monday training day. Next Monday, we’ll be re-testing the 1RM. Hoping to see lots of PRs.
Deadlift
40×8
60×5
70×3
80×2
86×1
92.5xAMRAP
150 Wall Balls
*10 min cap
Compare to July 16/13
Some of you have been asking about the names of the Girls. Some of them are fictional names. Others are named after some of the original CrossFitters. Here are Annie, Eva and Nicole doing the infamous Nasty Girls WOD.
[youtube=https://www.youtube.com/watch?v=i0nPnElcqgU]
Please cancel my 6am, thank you
I wont be in for 6am, I called to cancel as well. Thanks.
Please cancel my 6am class!
Please cancel my 8:30. Thanks.
Deadlift
40×8 #95
60×5 #135
70×3 #155
80×2 #175
86×1 #190
92.5xAMRAP #205 x 6
150 Wall Balls
106 Rx
*10 min cap
M+WU
Group mobility
Deadlifts:
40%x8 @ 50lb
60%x5 @ 70lb
70%x3 @ 85lb
80%x2 @ 95lb
86%x1 @ 105lb
92,5xAMRAP @ 110 (3 reps)
WOD: Karen, 10 min cap
150 wall balls (20/14lb, 10’/9′)
6lb ball, worked on form
Did 110.
Second wod with wall balls in it…really glad I practiced them.
No reps: 10ish
Always good to be concerned with proper form, that makes the coaches happy! 🙂 Good job!
Warmup
Deadlift
95lbs x 8
140lbs x 5
165lbs x 3
185lbs x 2
200lbs x 1
215lbs x 2
Great lifting Ang! Thanks for doing all the math!
First day that groin felt good, so I did weighted lunges instead of wall balls
WOD with 150 KB lunges @ 35lbs
Nice work injured crew! 🙂
ouch, your butt is going to hurt! good job!
Already feeling it!
WU + 20 WB
Deadssssss
110 x 8
160 x 5
190 x 3
215 x 2
203 x 1
250 x 1
Karen @ [email protected], 9feet – 129 reps. I miscalculated this morning.
The before last deadlift is 230.
14# for karen, not [email protected] I think my sore legs are making my brain fuzzy.
Nice DL numbers!
mobility
wu x 1 + 20 wallballs
strength – Deadlifts
55×8, 80×5, 95×3, 105×2, 115×1, 120×3
WOD : KAREN (10 min cap)
150 Wallballs 6# @ 9′
Total = 129
cashout – Figure 4
Deadlifts
75# x8
115 x 5
135x 3
150 x 2
165 x 1
175 amrap (3)
Karen: 14# @ 9´
9:24
Great job!!
Nice work Natacha!
Deadlift
40×8 #120
60×5 #180
70×3 #210
80×2 #240
86×1 #260
92.5xAMRAP #280 x 5
150 Wall Balls
123 Rx I had a mental plan of doing 15 every min… that lasted about 3 rounds than I was breaking off chunks of 5 for the rest. My breaks were too long. I don’t know how I’ll approach it next time….
*10 min cap
2 sets next time?
That’s still a damn good score.
I think with 15 sets of 10, and slightly shorter breaks you can definitely do it.
I find there’s a real benefit from learning from your experience with this WOD.
Maybe I’ll try it again at an Open gym…. maybe
Haha! That was my plan too, it also didn’t last very long! 🙂
WU X 1
Strength: DL – Monday
185X8 – 225X5 – 265X3 – 300X2 – 325X1 – 345 X 9
WOD: Karen Rx
Time:9:10
Thanks Blake! Fun Class!
345… 9 times. I see a huge PR in your near future!
😀 fingers crossed!
Awesome job on the deadlifts and Karen! What was your strategy?
Thanks Shawn, I’d like to say I had a strategy of first set 20 then 13 sets of 10, but that broke down so quickly 😀 so I pretty much switched to a tabata like strategy. Needless to say it was brutal!
Nice work big guy!
Thanks Blake, that little shoulder drop you noted really help me with the DL’s!
WU × 1
Group MOB
Deadlift Monday
55×8 (40%)
85×5 (60%)
100×3 (70%)
115×2 (80%)
120×1 (86%)
130 × 7 (AMRAP @ 92.5%)
WOD-Karen
150 wallballs, 10 min time cap
Completed 149 @ 6lbs and 10ft. Had 6 or 7 no reps.
Nice working beside you Julie and Chantal!
Deadlift
40×8 #50
60×5 #75
70×3 #85
80×2 #100
86×1 #105
92.5xAMRAP #115 x 5
KAREN
150 Wall Balls
*10 min cap
113 Wallballs with 6.5lb @ 9′
After asking which ball is better (little or big) and getting lots of opinions, I chose a large 8lbs’er and missed the first 10 or so as I couldn’t throw it up to 9′, so switched to a smaller, lighter ball and I was good to go! I guess they were right – it’s a matter of preference Thanks for all your imput! 🙂
Mobility
WU x 1 + 20 wallballs
Group mobility
strength – Deadlifts
75 x8
115 x 5
135x 3
150 x 2
165 x 1
175 amrap x 6
WOD : KAREN
150 Wall Balls
*10 min cap
Total: 135 (10#)
– Mob
– WUx1 + 20 wall balls 20#
– Deadlifts: Whatever math does to 275# = weight. Got 3 reps in at 255, slightly off feeling deadlift day today.
WOD @ 20# … 129 reps at time cap
Future me: Go harder at the start, bigger breaks early when I could have kept going got me. 15 reps per minute was not sustainable for the full 10!
mob wux1 +20 wall ball
group mob wu
deadlift 135×6 135×8
back still not 100% yet
WOD Karen
150 wall ball @ 16#
time 9:37
1:00 min slower
No dead lifts 🙁
No Karen 🙁
Friggin’ back is really annoying. I was happy to have Gillyon & Terri-Lynne keep me company in the gimp circle today.
Subbed for 150 Lunges with 25# KB. Time = 7:27
Mob/WUx1
20 wall balls
Deadlifts
80lbs x 8/125 x 5/ 145 x 4/ 165 x 2/ 175 x 1/ 190 x amrap(3)
WOD: Karen 10 min cap
150 wallballs (8lbs)
138reps
Deadlifts (250)
100×8, 150×4, 175×3, 200×2, 215×1, 235×1 *** time ran out ***
WOD: 9:43 #16
Mobility
Wux1
Deadlifts
165×8-245×5-285×3-325×2-350×1-375×2
WOD
Time: 6:58 RX
That’s about a 1:30 PR from last march not sure what i did on it during the open what it was apart of but it was around 8:30.
Great time Lance must not have taken many breaks
wux1
20 Wall balls
group mob
Deadlift
40×8 #140
60×5 #210
70×3 #245
80×2 #280
86×1 #300
92.5xAMRAP #325×4
WOD Karen
150 Wall Balls Rx
118 at 10 min time cap
PR of 6 reps
my breaks were too long
Deadlifts
55×8, 80×5, 90×3, 105×2, 120×7
WOD – 135 #8
Mob + WUx1
Deadlift 5-5-5-5-5-3-Max
135-185-225-255-295-335-375×5(PR)
Butterfly Drills
– 5×10 reps hang leg swings
– 7×5 reps butterfly, half-pulls
Summer League Individual Challenge #2
Tabata Bottom-to-bottom Squats
20-15-11-12-12-12-14-12
Mob + WUx1
Deadlift
155×8-230×5-270×3-310×2-330×1-355×1 (did 1 for max)
WOD “Karen”
146 @ 10 min cap using 20#