April 30 WOD

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Thursday Strength Day

Buy-in
Two rounds for time of:
Run 400 meters
Row 20 calories
20 Doubles (2x Singles)

WOD
Deadlift 1-1-1-1-1-1-1

Big Dogs & Pack:
As Rx'd

Pack & Pups:
Deadlift 5-5-5-3-3-3-1

* Use Rip's warm-up and gradually increase weight to achieve 1RM (one rep max).

** Remember:
Start:
  • Feet between hip and shoulder width
  • Weight remains firm in heels
  • Lumbar curve LOCKED-IN
  • Shoulders slightly in front of bar; and bar in contact with shins
  • Hands gripping just wide enough to clear knees and hips
Lift:
  • Drive through your heels
  • Extend legs while hips and shoulders rise at the same rate
  • Once bar passes knees, hip opens all the way up
  • Bar maintains contact with leg throughout entire lift
Finish:
  • On the return to the floor, push hips back and shoulders slightly forward; delay bending knees
  • Once bar descends below the knees and torso angle is set, return bar down to set-up position

Be strong and go heavy.

*** If you normally work using the Pack scale, you or your trainer should choose repetition series based on overall deadlift technique and comfortability. Good form trumps heavy-weighted egos every time.

Cash-out
12-9-6 for time of:
Overhead Squat M 95/W 55
Burpee Pull-ups

Post times on whiteboard and to comments.



CROSSFIT CLE GOES BEYOND THE WHITEBOARD?

I've contacted the folks who run Beyond The Whiteboard, a website designed by CrossFitters for CrossFitters to easily organize your workouts, compare results with others nationwide, view graphs from WODs, and track eating habits, benchmarks and max efforts.

Does this sound like something that interests you?

Check out there website at BeyondTheWhiteboard.com. Then, shoot me an email and let me know your thoughts: travis@crossfitcle.com.

HARDEN THE F*** UP, CLEVELAND!
| Posted April 29, 2009 5:45 PM

1 Comments

Aaron Shaffer said:

I'll be trying out the beyond the whiteboard site for a while with Marnie.

May 2, 2009 8:23 AM

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