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Saturday, May 28th, 2011 - 2011 CrossFit Games Regional Workout 3 - Deadlift, Box Jumps
Posted: 27 May 2011 06:30 PM   [ Ignore ]
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SATURDAY 110528

2011 CrossFit Games Regional Workout 3

21-15-9 reps for time of:
315 pound Deadlift
30” Box jump

Post time to comments.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

The mainpage of CrossFit directs new people here for help getting started CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

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“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
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Posted: 28 May 2011 12:13 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as RX’d

Women - 205/24”

The Porch:
21-15-9 reps for time of:
275 pound Deadlift
30” Box jump

Women - 185

Pack:
15-12-9 reps for time of:
185-225 pound Deadlift
24” Box jump

Women - 95-120/20”

Puppies:
15-12-9 reps for time of:
25-655 pound Deadlift
12-20” Box jump

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 28 May 2011 12:37 PM   [ Ignore ]   [ # 2 ]
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(CFWU + arm bars) x 2

The Porch:
21-15-9 reps for time of:
275 pound Deadlift - Hook grip saved me here!!!
30” Box jump

Time - 9:57

A real butt kicker .... I’ll be feeling this one tomorrow and Monday!!!

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45/M/6’ (1.83m)/180# (82kg)
Crossfit Born On Date: 19 Jan 11

Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
—Ferdinand Foch—at the Battle of the Marne

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Posted: 28 May 2011 12:41 PM   [ Ignore ]   [ # 3 ]
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SATURDAY 110528

CFWU, hamstring stretching, back and leg stretching

2011 CrossFit Games Regional Workout 3

21-15-9 reps for time of:
135 pound Deadlift
36” Box jump

Have a real 36 inch plyo box that my crew of garage guys laughed at at bit and we now use as a table when sitting around before clean up after a WOD.  But I’m glad I made it now! 

Deadlift seems to be getting weaker.  I had a 1rm back in march of 180 lbs.  Recently on a 1rm 170 wouldn’t budge and today I had several simple failures at 135.  It wasn’t grip, I simply couldn’t stand up at all.  Has anyone ever had an absolute reverse in strength on DL?  I’ve missed one WOD since January and started last year in March.  This has always been my worst lift but I’ve never had it go backwards especially not 30-40 lbs.  It literally felt like it was clamped to the floor.  I’ll post this on the crossfit questions board too.

9:24

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 28 May 2011 12:42 PM   [ Ignore ]   [ # 4 ]
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Puppies:
2011 CrossFit Games Regional Workout 3
21-15-9 reps for time of:
315 pound Deadlift
30” Box jump

Subbed: 
150 pound Deadlift (bwt)
20” Box jump

8:54

Ci: 3x( burgener, 10 situps, back extentions, ring rows, pushups) last 2rds push was clapping.

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Knowledge will give you power, but character respect.
- Bruce Lee

M39/5’7”/158lbs

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Posted: 28 May 2011 12:45 PM   [ Ignore ]   [ # 5 ]
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first “official” crossfit wod!

Puppies
For time:
Run 1000 meters
30 Push-ups
Row 1000 meters

Subbed out running for 7 minutes on the bike (equivalent to my most recent half mile time) and had to do push-ups from my knees. Along with doing real pull-ups, doing real push-ups is one of the many things i plan to accomplish through crossfit.

Time: 15:54

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Posted: 28 May 2011 12:52 PM   [ Ignore ]   [ # 6 ]
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In honor of our fallen heroes.

Murph - 1 mile, 100 pull-ups, 200 push-ups, 300 squats, 1 mile
with 20# weighted vest
time: 54:26

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Every day is a new challenge. Take full advantage of it.
#####
29yom/5’11”/210#

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Posted: 28 May 2011 01:03 PM   [ Ignore ]   [ # 7 ]
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JohnStJohn - 28 May 2011 12:41 PM

SATURDAY 110528

CFWU, hamstring stretching, back and leg stretching

2011 CrossFit Games Regional Workout 3

21-15-9 reps for time of:
135 pound Deadlift
36” Box jump

Have a real 36 inch plyo box that my crew of garage guys laughed at at bit and we now use as a table when sitting around before clean up after a WOD.  But I’m glad I made it now! 

Deadlift seems to be getting weaker.  I had a 1rm back in march of 180 lbs.  Recently on a 1rm 170 wouldn’t budge and today I had several simple failures at 135.  It wasn’t grip, I simply couldn’t stand up at all.  Has anyone ever had an absolute reverse in strength on DL?  I’ve missed one WOD since January and started last year in March.  This has always been my worst lift but I’ve never had it go backwards especially not 30-40 lbs.  It literally felt like it was clamped to the floor.  I’ll post this on the crossfit questions board too.

9:24

You need time off to let your body recover.I think you’ll be amazed at how you’ll feel after a week off.you wil lbe climbing the walls waiting to train again. but you’re body will be healed up and you will come back stronger.thats what I used to do with my powerlifters.I am new to crossfit myself, But I do know that it takes a toll on your body that requires some rehab time. Good Luck ( olypowerguy using wifes computer) btw 36"is awesome box jump height

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Posted: 28 May 2011 01:19 PM   [ Ignore ]   [ # 8 ]
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1000 m ru, HSPU, 1000 m row

Wu: Flex and joints, 200m run

Wod for time:
1000 m run
HSPU
1000m row——> Sub 100 SDHP
11:14 Note: Run 1000 at 5:40 HSPU done whit feets in waist hight position ( a bit to easy, actually), row sub SDHP split in 20´s

CheckOut: joga-stretch

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 28 May 2011 01:32 PM   [ Ignore ]   [ # 9 ]
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cfwu 6,7,8 pull up

15-12 -9 205lb deadlift, 18 in box jump

7:35

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M 43 6’1” 211

We become willing to do whatever is necessary…even the things we don’t like doing.
-Anonymous

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Posted: 28 May 2011 01:37 PM   [ Ignore ]   [ # 10 ]
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SATURDAY 110528

2011 CrossFit Games Regional Workout 3

$in: Active stretching, air squats, deadlift WU reps to find good wt.

Puppies:
15-12-9 reps for time of:
25-655 pound Deadlift- 145# (didn’t go for 655) smile
12-20” Box jump- 20”


4:50

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 28 May 2011 02:12 PM   [ Ignore ]   [ # 11 ]
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FRIDAY 110527 Performed Saturday 110528

2011 CrossFit Games Regional Workout 1

For time:
Run 1000 meters - twice around the block 1200m
30 Handstand push-ups - progressions feet on bar @ 5 feet Row 1000 meters

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Total time: 10:48
Run: 5:17
HSPU 1:09
Row 4:32

I may be back on the ol’ horse at last

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M/66/5’6”/140

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Posted: 28 May 2011 02:18 PM   [ Ignore ]   [ # 12 ]
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wu: 1.6 mile walk with dog

21-15-9 reps for time of:
165 pound Deadlift (bwt)
18” Box jump (highest stable thing i have to jump on)

6:52

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Posted: 28 May 2011 02:45 PM   [ Ignore ]   [ # 13 ]
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SATURDAY 110528

2011 CrossFit Games Regional Workout 3
Self scale
21-15-9 reps for time of:
255 pound Deadlift
20” Box jump (All I have, need to make a 4” base)

Time: 13 min

I got a extersion headache during the first round of deadlifts and got worse with each round.  Thinking it might be due to not warming up enough or improper breathing.  Last time I had an extersion headache was 3 yrs ago and this is the first one while doing crossfit.  I did a few #135lb warmup lifts while loading the bar after 1 rd of the normal crossfit warmup

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M/33/5-11/175

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Posted: 28 May 2011 02:56 PM   [ Ignore ]   [ # 14 ]
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olypowergal - 28 May 2011 01:03 PM
JohnStJohn - 28 May 2011 12:41 PM

SATURDAY 110528

CFWU, hamstring stretching, back and leg stretching

2011 CrossFit Games Regional Workout 3

21-15-9 reps for time of:
135 pound Deadlift
36” Box jump

Have a real 36 inch plyo box that my crew of garage guys laughed at at bit and we now use as a table when sitting around before clean up after a WOD.  But I’m glad I made it now! 

Deadlift seems to be getting weaker.  I had a 1rm back in march of 180 lbs.  Recently on a 1rm 170 wouldn’t budge and today I had several simple failures at 135.  It wasn’t grip, I simply couldn’t stand up at all.  Has anyone ever had an absolute reverse in strength on DL?  I’ve missed one WOD since January and started last year in March.  This has always been my worst lift but I’ve never had it go backwards especially not 30-40 lbs.  It literally felt like it was clamped to the floor.  I’ll post this on the crossfit questions board too.

9:24

You need time off to let your body recover.I think you’ll be amazed at how you’ll feel after a week off.you wil lbe climbing the walls waiting to train again. but you’re body will be healed up and you will come back stronger.thats what I used to do with my powerlifters.I am new to crossfit myself, But I do know that it takes a toll on your body that requires some rehab time. Good Luck ( olypowerguy using wifes computer) btw 36"is awesome box jump height

I agree with olypowerguy.  The 3 on / 1 off schedule can really catch up to you (especially if you’re over 40 like me smile ).  If you feel strength dropping, 5 days or so off will work miracles.  I’ve had the same thing happen to me, only to find that after a week off I was even stronger than I was before I took the time off.

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Posted: 28 May 2011 04:14 PM   [ Ignore ]   [ # 15 ]
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well, no free ice cream when I did this in the morning, so I scaled to 21/15/9 - 185# deadlift + 24” box jump

now I can’t remember the time…

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