Here it is ladies and gentlemen! Our first very own west loop challenge. The first but most definitely not the last. We will be doing the crossfit total. During this workout you will be asked to find your one rep max for the squat, the press, and finally the dead lift. This workout will be taking place next Wednesday night. Please do not worry if you can not attend that night. If you can not make it then, we will have you make it up before or after when you are able to. This workout will be run slightly different than usual classes. Starting tonight there will be a sign up sheet in the gym. You will need to pick a time to complete the workout next Wednesday. The time you choose will be the exact time that you begin lifting. So this means that you must show up 15 to 20 mins early to begin your warm-up. Plan on Wednesday nights workout taking about one hour and thirty minutes. Yes i understand every one is busy so if you have some time issues let me know. Heats will go off every 20 mins and you will have exactly one hour to complete all three lifts. Oh and before i forget upon completion of the total you will then have to complete a 10 minute Cindy! For those of you that don't know what Cindy is, you ll meet next Wednesday.
The rest of the details as far as scoring and the actual challenge will come as the week progresses. The first step is to get signed up!
The rest of the details as far as scoring and the actual challenge will come as the week progresses. The first step is to get signed up!
Wednesday
Warm-up= what is a dead lift and have i been doing one correctly all this time?
During the warm-up leading into the workout we will be working on slowly adding weight to your deadlift. I would like you to take this time to find a weight on the dead lift that you can maintain your lumbar curve and keep your own weight rooted in your heels. Once you find a weight that you feel comfortable with doing multiple reps, then....
Met Con
AMRAP in 12 mins.
15 DOUBLE UNDERS
15 BOX JUMPS (20/14)
10 DEADLIFTS
advanced= body weight dead lifts
beginner= weight decided upon during warm-up period or cleared with a coach!
Warm-up= what is a dead lift and have i been doing one correctly all this time?
During the warm-up leading into the workout we will be working on slowly adding weight to your deadlift. I would like you to take this time to find a weight on the dead lift that you can maintain your lumbar curve and keep your own weight rooted in your heels. Once you find a weight that you feel comfortable with doing multiple reps, then....
Met Con
AMRAP in 12 mins.
15 DOUBLE UNDERS
15 BOX JUMPS (20/14)
10 DEADLIFTS
advanced= body weight dead lifts
beginner= weight decided upon during warm-up period or cleared with a coach!
Hey Guys,
ReplyDeleteHere's a quick survey for those that are planning to go to the CrossFit Chicago Halloween Bash at Mad River:
http://www.surveymonkey.com/s/ZLXYYRH
AMRAP: 6 rds +8 DL (@ bodyweight, 150#)
ReplyDeletefor some reason i think i will be even more sore tomorrow.
WOD: Deadlifts at 165# (10 pounds more than last time I did a 10 rep deadlift WOD): 7 rounds + 15 DU. Body weight is 180# so I still have a little ways to go.
ReplyDelete"Tired" DU's are getting much better, I actually struggled the first 2 rounds then went almost entirely unbroken the last 6 rounds.
8 Rounds on the head at 205#
ReplyDeleteThis was a good one because there was never a reason to break anything up besides the deadlifts. Kept moving and got a good sweat going.
Noon endurance in pool
ReplyDelete150m freestyle
500m breaststroke
150m freestyle
Broken up. Just over 18mins, still need a lot of work.
6PM WL:
Deadlifts: 225x5-275x3-315x3-365x3
100 Du's: 2:40ish, suck.
Got ~5 kipping muscle ups pre as well.
Time for some rest!
5 rounds plus 6 deadlifts, at 95#.
ReplyDeletei did the 30 seconds of double under practice instead of the full 15du's, but i finally got double unders! after all this time i had never even been able to get one, and last night I was able to get 6 within the first round of 30 seconds. they steadily declined as i got more and more tired, but derek's advice to just relax was key. i over think everything and was trying too hard before.