Lift Heavy

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

  2. 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!

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

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

  3. 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.

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

  4. Mobility
    WUx2 (Deadlifts instead of pull-ups)


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

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

    Time: 6:22

  5. 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

  6. 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!

    1. 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 πŸ˜‰

  7. 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

  8. 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

  9. ValΓ©rie 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!

  10. 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. ValΓ©rie Arseneau

      Nice. Was there last year and won a gift card at the spa πŸ˜‰ 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!

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

    7 burpess
    7 dead lifts @ 155 lbs

    1. 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.

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

    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 πŸ™‚

  13. Mobility
    WUx2 (Deadlifts instead of pull-ups)


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

    1. 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 πŸ˜‰

  14. Mob
    WUx2 Deadlift instead of pullups

    Strength-Deadlift x3

    Wod @ 80#


    Thanks coach Jeff!!!

    1. 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. 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!!

  15. WU x 2 (deadllift instead of pull-ups)

    Strength: clean x 5

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

  16. mob

    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 πŸ™‚ ) Thanks for the help everyone!

      1. Looks like 135# was the PERFECT weight for you πŸ˜€
        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.

    1. Nice job Heather, and say what you want but you know without my input you would have caved and went to the lighter weight! πŸ™‚

  17. Mobility
    WUx1 Deadlifts instead of Pullups

    OHS 95-115-125-135-145-145×3

    7 Rounds

    7 Burpees
    7 Deadlifts #185

    Time: 7:52

  18. 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

  19. Mob

    Strength practice deads (light weight, just form)

    Foam roll.. Lacrosse ball

    WOD Rx
    7 rounds
    7 burpee
    7 deads

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

  20. 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 πŸ™‚

  21. WU X 2 (deadlifts instead of pullups)

    Strength: Shoulder Press X 5


    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

  22. 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

  23. WUx2 (KB Sumo Deadlift instead of pullups)

    Strength – Front Squats X5

    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!

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

    Strength: Shoulder Press (x5)

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

    Cashout – reverse Samson 10 sec each leg

    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

  26. 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).
    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. 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. 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!

  27. 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

  28. 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!

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

    2. Congrats on your Clean PR πŸ™‚ 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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