Lift Heavy

6 rounds of:
5 Deadlifts (heavy)
200m Run

Compare to Sept.29/11

Elbows up!
Elbows up!

63 thoughts on “Lift Heavy”

  1. Mobility
    WUx2

    Strength: Push Jerks x5
    50 70 85 95 100

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

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

      1. 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. WUx2 (deadlift instead of squats)

    Strength – Front Squat X5
    135-155-175-195-205

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

    Time–>9:24

    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. 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. back squat
    135 X 5, 185 X 3, 225 X 3 hold 3 seconds, 235, 255, 265, 275, 290, 300 X 1

    wod @ 275#
    11:14

  5. 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 : )

  6. WUx2 (deadlift instead of squats)

    Strength – Push Jerk X5
    120-130-140-150-165

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

    Time–>7:47

    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

  7. Warmup
    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.

  8. Mob
    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. 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!

  9. Noon quickie…

    Mob+WUx1

    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…

  10. Mob
    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!!)
    4:00

  11. 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

  12. Mobility

    WU X 2 (deadlift instead of pushups)

    Strength – Shoulder Press (5)
    50-65-75-80-85

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

    Time–>9:01

  13. Heather Colleen

    Mobility
    WUx2 (replaced pushups with deadlifts)

    Strength:
    KB Goblet Squats
    35-40-45-45

    Deadlift with bar practice
    35-45-55
    Getting the hang of one hand bar pull took time. And awkwardness. So much awkwardness.

    WOD
    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. 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!

    1. Thanks Lora! Not sure if it is determination or worry that I might not get back up:))

  14. Wux2.
    Strength dead lift x1
    185-205-225-245-255prx2
    6 rounds of:
    5 Deadlifts (heavy) did 185lbs
    200m Run
    -8:09
    Rob Brydges

  15. Strength Cleans x 5
    65-75-85-95

    WOD Deadlifts @ 150#

    Time= 8:56

    Those were heavy! Good one!

  16. wu x 2
    strength – push jerk x5
    105-125-140-160-175
    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!

  17. 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

  18. wu x 2 (deadlifts instead of pushups)

    Strength – Front Squat

    15-20-25-30-35

    WOD : 6 rounds

    5 Deadlifts (45#)
    200m row

    Time 10:40

  19. wu x 2
    strength – push jerk x5
    105-125-140-160-175
    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

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

    strength :
    clean x 5
    135-155-175-195-205

    WOD :
    6rds
    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

  21. WU x 1

    Strength: Dead Lifts x 3
    135-155-165-175-185-190

    [email protected] 180lbs

    Time:8:04

    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.

  22. Mobility
    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.

  23. Mobility
    WUX2
    Strength- Cleans
    50-60-70-80-85
    WOD: Lift Heavy @ 95lbs
    Time-9:05

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

  24. WU x 2

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

    Wod:
    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

  25. Mobility
    Wux2 dead lift instead of pu
    Strength 75-80-85-90-95 push press

    Wod @125
    Time 7.36

    10 to 1 push up, v’s

    Thank jack for joining and the motivation!

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

  27. 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!

  28. Mob
    WU x 2 (deadlift instead of push-up)

    Strength: Push Jerk x 5
    65-75-85-90 (ran out of time to do
    95)

    WOD @ 115#
    10:13

  29. Mobility
    WU x 2 deadlift instead of pushups

    Strength back squat x5 55-60-65-70

    WOD with 70# 11:07

    Cash out Mackenzie pushups

  30. Mob
    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!

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