1 of 4
1
Friday, December 6th, 2013 - Deadlift, Push-press
Posted: 05 December 2013 05:08 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9879
Joined  2007-01-08

FRIDAY 131206

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

Post rounds completed to comments.

Compare to 110516.

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.

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

 Signature 

Craig Massey


“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.”
BlueBugofJustice - 18 August 2009

Profile
 
 
Posted: 05 December 2013 05:11 PM   [ Ignore ]   [ # 1 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9879
Joined  2007-01-08

Last time out, GD scaled this as:

Garddawg - 15 May 2011 07:58 PM

Big Dawgs
as Rx’d

Women - 185/ 85

The Porch:
Complete as many rounds as possible in five minutes of:
225 pound Deadlift, 3 reps
95 pound Push press, 7 reps

Women - 155/65

Pack:
Complete as many rounds as possible in five minutes of:
185-205 pound Deadlift, 3 reps
85-95 pound Push press, 7 reps

Women - 95-115

Puppies:
Complete as many rounds as possible in five minutes of:
45-65 pound Deadlift, 3 reps
10-25 pound Push press, 7 reps

* Folks with the deadlift it is very important that you lift correctly.  Unless you are used to lifting high reps of heavy dealifts with a high heart rate you would be wise to pick a weight that allows you to maintain excellent form even when distressed.

 Signature 

Craig Massey


“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.”
BlueBugofJustice - 18 August 2009

Profile
 
 
Posted: 06 December 2013 04:03 AM   [ Ignore ]   [ # 2 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  523
Joined  2013-10-05

FRIDAY 131206

WU:
3x10:
sit-ups
good mornings
squats
stretches

WOD:
Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps (100 lbs i.e. 2 - 50 lb dumbells)
115 pound Push press, 7 reps (70 lbs i.e. 2 - 35 lb dumbells)
Post rounds completed to comments.

5 rounds + 3 deadlifts

CD:
15 min on Cybex bike, 3.2 miles
stretches
various sparring combos

Comments: Still at hotel. Mysterious appearance of 50 lb dumbells this am that weren’t here yesterday.  I think dumbells are more difficult to use for push presses.  Wouldn’t have thought that before this morning.

 Signature 

M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

Profile
 
 
Posted: 06 December 2013 05:41 AM   [ Ignore ]   [ # 3 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  689
Joined  2013-03-15

WU - stretch; foam roll; 8 KB C&J’s 53lb; 12 KBS 53lb; 10 shoulder dislocates; 60 single unders

SWOD: Power Clean
115lbs x 3; 115lbs x 3; 135lbs x 3; 155lbs x 3; 185lbs x 3; 200lbs x 3; 205lbs x 3 (PR); 205lbs x 3; 205lbs x 2 (f 3rd rep)

Heaving Snatch Balance
45lbs x 5; 65lbs x 3; 95lbs x 3; 115lbs x 2; 135lbs x 1; 145lbs x 1; 155lbs x 1

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

6 full rounds on the buzzer as Rx’d

 Signature 

Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

Profile
 
 
Posted: 06 December 2013 05:58 AM   [ Ignore ]   [ # 4 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  268
Joined  2009-08-25

CFWU x3, subbed 45# weighted bench dip
Pack Women:
Complete as many rounds as possible in five minutes of:
185-205 pound Deadlift, 3 reps, 95#
85-95 pound Push press, 7 reps, 22.5# DB push press
Women - 95-115 (95’s about 50% of 185# dead lift, so 45# is about 50% of 85# push press - ok push press scaling?)
8 rounds, 2 deadlifts

 Signature 

43/M/5’8”/160# (180# in early 2012)

Profile
 
 
Posted: 06 December 2013 06:05 AM   [ Ignore ]   [ # 5 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3598
Joined  2013-07-26
Murph99 - 06 December 2013 05:41 AM

WU - stretch; foam roll; 8 KB C&J’s 53lb; 12 KBS 53lb; 10 shoulder dislocates; 60 single unders

SWOD: Power Clean
115lbs x 3; 115lbs x 3; 135lbs x 3; 155lbs x 3; 185lbs x 3; 200lbs x 3; 205lbs x 3 (PR); 205lbs x 3; 205lbs x 2 (f 3rd rep)

Heaving Snatch Balance
45lbs x 5; 65lbs x 3; 95lbs x 3; 115lbs x 2; 135lbs x 1; 145lbs x 1; 155lbs x 1

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

6 full rounds on the buzzer as Rx’d

Awesome workout today Murph. I like the 205 x 3,3,2 power cleans. Great result on the WOD also doing as RX. Getting strong.

 Signature 

M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

Profile
 
 
Posted: 06 December 2013 06:29 AM   [ Ignore ]   [ # 6 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  824
Joined  2010-08-12

Outlaw: clean & jerk, thruster/pull up

6X1 Clean from Power Position + 2 Jerks @ 90% (drop the load if this isn’t possible) – rest 2:00
warm: 65-85
work: 6x1+2 @ 95#

Conditioning

5 rounds for total reps of:
:20 ME Thrusters 95/65#
:20 ME Pullups
:40 Rest

(I started with pull ups, partner started thruster)
5, 2
6, 4
5, 5
6, 4
5, 2

total reps: 44

Cleans felt great. Metcon was tough, trying to help partner with form on thruster.

 Signature 

F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

Profile
 
 
Posted: 06 December 2013 06:47 AM   [ Ignore ]   [ # 7 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  307
Joined  2013-02-23

Friday 131206   5:05 am   garage temp 52 degrees - had to wear workout pants for the first time in a long time.

WU:  3 rounds of:  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 Sit-ups, 15 Good-mornings w/45#, 12 Pull-ups, 12 Dips

WOD:
Pack:
Complete as many rounds as possible in five minutes of:
185 pound Deadlift, 3 reps
85 pound Push press, 7 reps

6 Rounds + 3 Deadlifts. 

That was fun, short and fast, I almost wanted to do that over again.  I could have done heavier on the deadlift, next time will go up in weight !

$0 / SWOD: 

Strict Press :  65 x 7,  65 x 6,  65 x 5,  65 x 6, 65 x 7

Shoulders and arms were tired from the WOD so I scaled the weight down on the Strict Presses and just did each set till failure.  Last two sets I rested a little longer so I could do a couple more reps.

Great start to the day,
Have a great day everyone !

 Signature 

M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

Profile
 
 
Posted: 06 December 2013 06:53 AM   [ Ignore ]   [ # 8 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3598
Joined  2013-07-26
David J H - 06 December 2013 06:47 AM

Friday 131206   5:05 am   garage temp 52 degrees - had to wear workout pants for the first time in a long time.

WU:  3 rounds of:  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 Sit-ups, 15 Good-mornings w/45#, 12 Pull-ups, 12 Dips

WOD:
Pack:
Complete as many rounds as possible in five minutes of:
185 pound Deadlift, 3 reps
85 pound Push press, 7 reps

6 Rounds + 3 Deadlifts. 

That was fun, short and fast, I almost wanted to do that over again.  I could have done heavier on the deadlift, next time will go up in weight !

$0 / SWOD: 

Strict Press :  65 x 7,  65 x 6,  65 x 5,  65 x 6, 65 x 7

Shoulders and arms were tired from the WOD so I scaled the weight down on the Strict Presses and just did each set till failure.  Last two sets I rested a little longer so I could do a couple more reps.

Great start to the day,
Have a great day everyone !

Well done David.I actually did this one myself 2 years ago as Olypowerguy ( compare to 110516) .Fun little WOD Have a Great weekend

 Signature 

M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

Profile
 
 
Posted: 06 December 2013 06:59 AM   [ Ignore ]   [ # 9 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3598
Joined  2013-07-26

Morning all, Rest day today. Squats tomorrow . TGIF have a Great weekend all.

 Signature 

M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

Profile
 
 
Posted: 06 December 2013 07:22 AM   [ Ignore ]   [ # 10 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  307
Joined  2013-02-23
OPG57 - 06 December 2013 06:53 AM
David J H - 06 December 2013 06:47 AM

Friday 131206   5:05 am   garage temp 52 degrees - had to wear workout pants for the first time in a long time.

WU:  3 rounds of:  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 Sit-ups, 15 Good-mornings w/45#, 12 Pull-ups, 12 Dips

WOD:
Pack:
Complete as many rounds as possible in five minutes of:
185 pound Deadlift, 3 reps
85 pound Push press, 7 reps

6 Rounds + 3 Deadlifts. 

That was fun, short and fast, I almost wanted to do that over again.  I could have done heavier on the deadlift, next time will go up in weight !

$0 / SWOD: 

Strict Press :  65 x 7,  65 x 6,  65 x 5,  65 x 6, 65 x 7

Shoulders and arms were tired from the WOD so I scaled the weight down on the Strict Presses and just did each set till failure.  Last two sets I rested a little longer so I could do a couple more reps.

Great start to the day,
Have a great day everyone !

Well done David.I actually did this one myself 2 years ago as Olypowerguy ( compare to 110516) .Fun little WOD Have a Great weekend

Thanks for the encouragement!
Wow OPG, I didn’t know you were doing CrossFit WODs that far back. You are an old timer here! 
You have a great rest day,  I hope to get a workout in tomorrow evening or Sunday afternoon, will depend on Christmas light decorating getting done first.  HONEY DO!  tongue wink

 Signature 

M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

Profile
 
 
Posted: 06 December 2013 08:46 AM   [ Ignore ]   [ # 11 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  61
Joined  2013-12-02

OK, I was originally planning on doing some C&J’s today (haven’t done them in awhile) but this is the first WOD I could do as Rx’d…did DL’s yesterday (very light 21-15-9)....decisions….decisions….

 Signature 

Watch out where the Huskies go…and don’t you eat that yellow snow.

M/47/5’6”/210 (95.4kg)

Profile
 
 
Posted: 06 December 2013 09:36 AM   [ Ignore ]   [ # 12 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  698
Joined  2011-08-28

131206

Pack:
Complete as many rounds as possible in five minutes of:
185 pound Deadlift, 3 reps
85 pound Push press, 7 reps

Post rounds completed to comments.

8 rds + 3 DLs + 1 PP

All rds unbroken.  DLs could have gone heavier.  PPs maybe heavier but probs would lead to breaks in later rds.  Good workout.

Followed up with:

3 rds for time

  10 dumbbell burpee box overs, 18” box
  20 decline situps

Time: 8:36

Dragging a little on this one, but stayed unbroken all rds.

 Signature 

M 52/5’10”/180

Profile
 
 
Posted: 06 December 2013 09:40 AM   [ Ignore ]   [ # 13 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  272
Joined  2013-09-14

wu: 1 mill

wod: 2 mill

cd: 1 mill

40:00

 Signature 

M/44/6´/185
CF since 08/01/2013

Profile
 
 
Posted: 06 December 2013 10:16 AM   [ Ignore ]   [ # 14 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  14145
Joined  2004-06-18

20:00 EMOM with Marko
Even
2 Snatches, 125
Odd
15 Double unders

Finished with some perfect snatches at 135.  Very good day.

 Signature 

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

M/54/5’11”/190

Profile
 
 
Posted: 06 December 2013 10:31 AM   [ Ignore ]   [ # 15 ]
Mutt
Avatar
RankRankRank
Total Posts:  49
Joined  2013-10-30

80kg deadlift x3
40kg push press x7
amrap 5mins
5 rounds completed.
only 1 bar so lost a bit changing the weight each time.

 Signature 

M37/ 6’2/ 98kgs
Train @ crossfitmyhouse

If you’re going through hell, keep going.
Winston Churchill

Profile
 
 
   
1 of 4
1