Lift Heavy

By / September 5, 2012

7 rounds of:
7 Burpees
7 Deadlifts (185/135#)

Compare to Feb.7/11

We want a solid back for ALL of your deadlifts

107 thoughts on “Lift Heavy”

  1. Andy

    Mobility

    WU x 2 (deadllift instead of pull-ups)

    Strength: OHS
    5x 95-125-140-150-160

    WOD: 7 rounds of:
    7 Burpees
    7 Deadlifts (185#)
    Time: 6:57

    1. Lora

      Good job on the WOD Ron. Nice to see you tackling the WODs again. Hope your shoulder is still holding up ok.

  3. Mario

    Shoulder Press 5RM 105-115-125-135-138(x2) (PR = 137)

    WOD Rx = 5:40

    Felt good to workout in the AM. It’s been a while. Thanks Andy and Trent for sharing the bar, and thanks again for the race Trent. Good WOD!

      3. Lora

        Congrats on your Shoulder Press PR! Aren’t the fraction plates great??
        HUGE improvement on the WOD too! WOW! A 3:30 PR?! Crazy!

      4. Mario

        Actually, I didnt PR on the shoulder press, I just noted what my previous PR was. But thank you, much appreciated! 🙂

  4. Gillyon

    Warmup
    Push jerk had to stop due to wrist. Ouch

    WOD rx’d
    5:20 PR (5:49 BL)

    Sorry for yelling this morning…I was pretty pumped.

    3. Lora

      You should be pumped!! Great job Gillyon! A post-baby PR is a good reason to yell 🙂
      Hope your wrist feels better soon.

  5. Steph L

    Mobility
    WUx2 (Deadlifts instead of pull-ups)

    Strength:

    Deadlifts
    70,80,90,100,110(PR) x5

    WOD: 7 rounds :
    7 Burpees
    7 Deadlifts (80#)

    Time: 6:22

  6. Darsey

    Push press x 5 to 155 ( 6 sets) pr of 5 for reps
    Wod 7 rds
    7 burpees
    7 deadlifts 160#, I scaled to 55% of max
    Time 4:57

  7. Trent

    WU x 2 (deadlift instead of pull-ups)

    Strength: Back Squat x 5
    110-120-130-140-145 (PR 5#)

    WOD: 7 rounds of:
    7 Burpees
    7 Deadlifts 60% @ 125#
    Time: 5:28 written in book but I was only 2 seconds inhead of Mario.

    Walked away with mixed feelings on deadlift weight. Should have gone a little heavier. Next time forsure.

    Great race Mario!

    2. Lora

      Congrats on your back squat PR.
      I know you have mixed feelings about your deadlift weight but with that many deadlifts done so quickly, you don’t want to risk 5# too much, and compromise form. I think you chose wisely 😉

  8. Rachel

    mobility
    wu x 2 (Dead lifts instead of Pull ups)
    strength – Front squats x 5
    65, 75, 80, 85×3, 85(F)

    WOD : 7 rounds
    7 Burpees
    7 SMDL(95#)

    Time = 6:58 (PR of 1:25 with 30# heavier on the SMDL)
    cash out – Reverse Samson 2x 30 sec each leg & figure 4

  9. Gilles

    mobility
    wu x 2 (Dead lifts for Pull ups)
    strength – Over head squats x 5
    45, 65, 70, 75, 80

    WOD : 7 rounds
    7 Burpess
    7 Dead lifts (185#)

    Time = 6:55(PR of .27 sec. nice race Andy)
    cash out – Reverse Samson stretch

  10. Valérie Arseneau

    Hey fellow crossfit ladies!

    My best friend and I are putting a team together to run 5KM for the Miss Movemeber (Nove 24th) and we are one sexy lady short!

    Email me if you are interested! ([email protected]). We will be doing some fundraising for the Movmeber fund (prostate cancer).

    The team is currently myself, my best friend maryse and Tina from Maritimer Crossfit!

  11. Heidi McLellan

    HI Valerie!! I’m pumped to see your message about a team for the Miss Movemeber race….I’m a new CFM member but I’m one of the head organizers of the Miss Movember Event!!! Awesome….sorry I can’t join your team though!

    1. Valérie Arseneau

      Nice. Was there last year and won a gift card at the spa 😉 should of won the most money raised by an individual but I screwed up my online fund raising… Money went to the same place but was not accociated to my account… grr!

  12. Tom

    warm up as posted
    strength
    shoulder press
    5 @ 95, 105, 105, 110, 110 (F)
    just did not feel the energy this morning.

    WOD
    7 burpess
    7 dead lifts @ 155 lbs
    6:49

    1. Lora

      Great work Tom. Shoulder press is one of those lifts that can be super tough if you are tired. You’ll get it next time.

  14. Kimmy

    Mobilty
    WUx2 (DL’s instead o pullups)
    No strength today. 🙁 I foam rolled instead as my quads are toast today.

    WOD
    7 rounds:
    7 Burpees
    7 Deadlifts 135#

    Time: 9:15 Rx

    Well I was able to get all rounds of DL’s in unbroken. Not so much with my beloved burpees(note sarcasm).

    Thanks Jeff for the coaching and making sure my rx made it on the board 🙂

  15. Kevin Mac

    Mobility
    WUx2 (Deadlifts instead of pull-ups)

    Strength:

    Should Press
    35,45,55,55,65 X 5

    WOD: 7 rounds :
    7 Burpees X 2 (Hurt my back after second round – switched to situps)
    7 Situps X 5
    7 Deadlifts (60#)

    Thanks for your help Jeff.

    1. Lora

      Great job on the WOD. Take it easy on yourself though….we don’t want you getting injured in your first week 😉

    1. Lora

      I’m so happy that your Achilles is better and that you can do “normal” burpees again. You have had a lot of patience with your recovery. You were/are very smart not to rush things and to modify/scale when needed so as not to risk re-injury. Easier said than done sometimes 😉

  17. Leesa

    Mob
    WUx2 Deadlift instead of pullups

    Strength-Deadlift x3
    90-95-105-110-120

    Wod @ 80#

    Time:8:24

    Thanks coach Jeff!!!

    1. jeff

      you were a pleasure to have in my class, not the trouble maker I was thinking? (it must be Elba that is the bad seed there? ) lol.. and great job doing deads as strength before a Wod like this one!

      1. Elba

        SORRY??? :P!!! Me the bad seed?? I see whats going on, you did not see me today so you miss me!! so is ok, then haha!!

  19. Frank

    WU x 2 (deadllift instead of pull-ups)

    Strength: clean x 5
    110-130-150-165-185

    WOD Rx: 7 rounds of:
    7 Burpees
    7 Deadlifts (185#)
    Time: 7:50

  20. Heather S

    mob
    wu X 2 (DEADLIFTS FOR PULL UPS)

    Strength – push jerk 3’s
    85-95-105-110-115 PR for reps

    Lift Heavy as rx’d
    7 rounds of:
    7 Burpees
    7 Deadlifts (185/135#)

    Great sharing a bar with you Chris and thanks for the quiet encouragement – the 115 was great tonight.

    Did wod as RX’d which was slightly higher than my 60%, but I poled our fabulous trainers: Ron and Lora were right (Jeff was just lucky 🙂 ) Thanks for the help everyone!

      2. Lora

        Looks like 135# was the PERFECT weight for you 😀
        Almost 2 minutes faster, and probably a lot more weight than in Feb ’11. I am so proud of the progress you have made. Very inspiring.

    2. jeff

      Nice job Heather, and say what you want but you know without my input you would have caved and went to the lighter weight! 🙂

  21. Lance

    Mobility
    WUx1 Deadlifts instead of Pullups

    OHS 95-115-125-135-145-145×3

    7 Rounds

    7 Burpees
    7 Deadlifts #185

    Time: 7:52

  22. Chantal G

    Mobility
    WU x 2 (deadlifts instead of pullups – 95lbs and 100lbs)

    Strength – OHS 5 x 25-30-40-45-50

    WOD 7 rounds
    – 7 Burpees
    – 7 Deadlifts (60% so 80lbs)

    Time : 6:20

  23. Jeff

    Mob
    2xwu

    Strength practice deads (light weight, just form)
    95-125-135-155-175-185

    Foam roll.. Lacrosse ball

    WOD Rx
    7 rounds
    7 burpee
    7 deads

    4:40
    Went through this unbroken, no pauses, was completely spent at the end.. Fantastic race big Shawn.. Great push!

  24. Heidi

    WU x 2

    Clean x 3: 80-85-990-95-95 (Still working on form as weight gets heavier)

    WOD Rx = 6:54

    Way tougher than I expected. Another great start to the day 🙂

  25. Jeff L

    WU X 2 (deadlifts instead of pullups)

    Strength: Shoulder Press X 5

    95-115-135-145-155(4)-155

    Rested 3 minutes after the failed set and was able to complete the set of 5

    WOD – Rx’d

    7 Rounds

    7 Burpees
    7 Deadlifts

    Time – 8:36

  26. Marcel

    Mobility

    WU x 2 (deadllift instead of pull-ups)

    Strength: Push Press

    3 x 115-125-135-145-155 x 1

    WOD: 7 rounds of:
    7 Burpees
    7 Deadlifts (185#) did summo DL

    Time: 7:27

  27. Gabriel

    WUx2 (KB Sumo Deadlift instead of pullups)

    Strength – Front Squats X5
    95-115-135-155-165

    WOD: 7 rounds of:
    7 Burpees
    7 Deadlifts ( did summo DL with 50# KB)

    Time: 4:10

    Cashout: Reverse Samson Stretch

    Skill of the week Floor Press
    2 sets of 10 @ 95#

    Great job 6:45 crew!

  28. Lora

    Mobility
    WU x 2 (deadlift instead of pullups and did kipping T2B instead of situps)

    Strength: Shoulder Press (x5)
    45(10)-55-65-75-85-90(4)

    WOD @ Rx
    7 rounds of:
    7 burpees
    7 deadlifts @ 135#
    Time = 5:39

    Cashout – reverse Samson 10 sec each leg

  29. Ron

    CROSSFIT KIDS
    WOD – 5 Rounds of
    5 Burpees
    5 Kettlebell Deadlifts

    Alex – 2:40 #15
    Rory – 2:25 #25
    Taylor – 2:22 #25
    Jackson – 3:18 #25
    Darren – 2:10 #20
    David – 2:22 #20
    Noah – 3:27 #35

    Great job gang

  31. Laura K

    Mob, Wu x’s 2
    Cleans 45×5,50×5,55×5,60×5,65×5 70×2, 70×3 (clean technique was almost unrecognizable on the last 5 reps).
    7rounds
    7Burpees
    7 Deadlifts (scaled at 85lbs)
    Time: 7:43

    I knew I was in trouble when I had three rounds left and Jeff S was done! Thanks everyone. I had a good time once again.

    1. Lora

      Don’t get too discouraged with your cleans. It is a very technical move that takes a lot of practice. Believe me, I have been there….and I AM still there some days when the body-brain connection isn’t working properly. You’re doing great!

    2. jeff

      Great job Laura, you are so much fun to have in the class and so impressed by how hard you work at it! keep it up!

  32. Melissa L

    Mobility
    Warmup X2 (deadlifts instead pull ups)

    Strength: Shoulder press (X5)
    15 – 20 – 25 – 30 – 25

    WOD: 7 rounds
    7 burpees
    7 deadlifts (40 lb)

    Time: 7.36 mins

    Cash out – Reverse Samson stretch

  33. Corinna

    WU x 1

    Strength: Cleans

    95-105-115-125-135-145-150(PR) I did squat cleans until 135 and then the body/mind just does not get underneath the bar!

    WOD: RX @ 135 lbs

    Time: 5:50
    PR: 46 s PR

    I yelled time and was ready to chill when Lora very politely told me that I had 7 Deadlifts to do before I was done…thanks Lora. Great race!

    2. jeff

      nice job Corinna.. you did great on this one, always fun to watch a race and you and Lora didn’t disappoint! 🙂

    3. Lora

      Congrats on your Clean PR 🙂 HEAVY STUFF!
      It was great having you right beside me tonight. Kept me going for sure! Love it when we get the chance to workout together.

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