Warm Up:
PM Ammo run
20 box jumps
20 push ups
WOD:
Deadlift 1-1-1-1-1-1-1
Maintain lumbar curve.
Weight on heels.
Scapula slightly in front of bar on setup.
Hips and shoulders rise at the same rate.
Bar stays in contact with legs throughout the movement.
At the top the hip is completely open and knees are straight.
"Every time I stepped on the court, I knew my opponent was at my mercy." - Michael Jordan
CrossFit Quantico
Forging Elite Fitness
CFQ: Chris and Top in the HEAT of FGB!
10 comments:
M/32/5'11/185
225
275
295
315 (f)
295
305
315 (f)
305
M/24/5'10"/170
225
245
265
275
315
325
335 (pr)
M/33/6'2"/215
225
245
265
275
295
315
335 (PR)
Good day today. Did this workout about 3 months ago and PR'd at 235 then. Good to see that the strength seems to be set to the "gain" mode.
M/33/5'11/196
225/245/265/275(F)
Didn't even really try on 275. I knew it would be a difficult lift and would tax my back. I've been gunshy on the deadlifts ever since I hurt my back in January. Still hasn't gone away. Any recommendations for what I should do on heavy deadlift days? If I can only do weights that aren't difficult, then I'm not really in the spirit of the heavy day. Should I try singles of back squat?
M/32/5'9/165
225
275
315
335
355
365
375(f)
-I forgot to check my last PR, so my mind and weight plan was off.
M/46/5'8/180
225
245
265
275
295
315
335 (PR)
Felt strong today - last time I did this routine I stopped at 265, starting heavy early was the ticket. Thanks for the coaching Jamie and Rich thanks for pushing me.
M/57/6'1"/220
Deadlift
135
185
235 (PR)
255 (PR)
265 (PR)
265
275 (PR)
When I started in Jun last year, I was righ around 200#. It's been an exciting adventure.
F/57/5'5"
Worked on form with low weights. Actually not too low for me.
Michelle, You are AWESOME!!
255
275
285
295
315
325(f)
325 got it with an alt grip (PR)
M/36/6'4"/220
Ran 800 x 4 today.
2:53
3:05
3:17
3:21
Run on home course.
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