Tuesday 090616
7 Rounds, Each Round 2:30
7 Deadlifts
7 Pull-ups
Coaches notes in the first comment for scaling suggestions.
Happy Birthday Shelia! Now please come back and work out with us please 
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Photos
June 15th, 2009 on 8:28 pm
So this month we will try putting in some coaches notes about the WOD ahead of time. Maybe it will continue, maybe it won’t.
Deadlift Scaling:
As RX’d is 75% of 1RM for Men and Women
For those that don’t know their 1RM or haven’t tested it in a while try 1.5*BW for Men, 1.3*BW for Women
Pack: 1.0*BW / .85*BW
Puppies: .75*BW / .50*BW
Each Round will last 2:30. The deadlifts should be heavy, but should not send the athlete down to 1 or 2 reps at a time. There should be no rest between deadlifts and pullups. Any leftover time after the deadlifts and pullups is rest and recovery. Deadlifts dropped from the top don’t count (they never do, but just to be extra clear).
June 15th, 2009 on 9:31 pm
YES, I LOVE DEADLIFTS!!!
June 15th, 2009 on 9:50 pm
I can’t tell. Is the portly gentleman on the right pulling ahead of the two less vertically challenged men on the left?
June 15th, 2009 on 10:16 pm
Uhm, what happens if you don’t finish a round in 2:30? Burpees?
And, is there a rest between rounds? I know it doesnt say it but I thought I would ask anyway.
June 15th, 2009 on 10:19 pm
Tony-
If you can’t finish within 2:30, that means your weight for deadlifts is way off and/or you haven’t scaled enough bands for pullups. So strip off weight on deadlifts or increase bands for pullups.
If you pick the deadlift weight correctly and pullup band correctly, aside from getting in and out of the bands, each round should not take more than 45-60 seconds. That leaves at least 90 seconds of rest.
June 15th, 2009 on 10:26 pm
HAPPY BIRTHDAY SHEILA!!!!!!!!!!!!!!
28 years old today and lookin’ good!
June 15th, 2009 on 10:35 pm
so, I am heading to crossfit omaha tomorrow and was checking out there website when what do you know…i run across a video of our very own Jimmy G
http://crossfitomaha.com/
- Click on “Crossfit Omaha TV” on the right side
- Then Jim Garofalo on the left side
Nice work Jimbo…
June 15th, 2009 on 11:22 pm
Rich,
1) tell those guys I said hi when you get there.
2)did you notice my imaginary Lat syndrome in that video? I didn’t even know I was doing it til it was too late.
June 15th, 2009 on 11:26 pm
saw this, thought of all of you!
http://www.youtube.com/watch?v=4T1RMuoQnKo
June 15th, 2009 on 11:44 pm
No, he was not pulling ahead. I’m pretty sure the strapping lad on the left with relaxed form pulled away from the fat kid who thought he should run with his shoulders in his ears.
June 15th, 2009 on 11:50 pm
Dudes,
I thought I’d be cool like Rich and find a crossfit gym where I’m headed on Wednesday, but turns out the old peeps in St. Augustine haven’t caught on yet. I guess I’ll have to introduce my B&B to burpees PC style.
See you all next week.
June 16th, 2009 on 2:34 am
Happy Birthday Sheila!!
June 16th, 2009 on 4:49 am
Happy birthday sheila! Miss you and Rob!
June 16th, 2009 on 6:52 am
145# and tan band on the pull-ups; no breaks on the deadlift
happy birthday sheila!!!!
June 16th, 2009 on 7:09 am
Thanks for the birthday wishes. I cannot wait to get back to the box – I hope to see you all on Friday.
Miss you all!
June 16th, 2009 on 7:27 am
Happy Birthday, Sheila!!!
June 16th, 2009 on 7:38 am
I’m heading out to Telluride, CO in a few days. Anyone know of a CF gym out there?
Happy BDay Sheila!
June 16th, 2009 on 7:45 am
140# (75% of 1 rep max/1.2x bodyweight)–1 break in 7th round
June 16th, 2009 on 7:51 am
205 for 4 rnds and 225 for the last three, 3 broken sets and green band pull-ups
The weight on the deadlift didn’t seem too bad, but my grip strength was shot during the last couple of rounds. I could barely squeeze the metal collar enough at the end of the wod to break down the bar. I also noticed I caught my self standing too vertical when starting the dead lift sometimes. I’ll have to add that to the list of things to work on!
June 16th, 2009 on 7:54 am
125# (60% of 1 rep max, .85 bodyweight)no breaks, blue band pull ups.
June 16th, 2009 on 7:59 am
Gabe – where you at?
June 16th, 2009 on 8:27 am
Ok, so a request for the group.
Does anyone have a stationary bike in their apartment building gym that is within crutch-walking distance of the box that I could sneak in and use? I’m working on scheduling some PT time, but it’s taking forever and I’d like to keep my leg moving in the meantime. siddharth@potomaccrossfit.com.
June 16th, 2009 on 8:27 am
225# (~75% 1RM, 1.3x bw). 3 sets broken – 2 once but last round rested 3 times.
Happy Birthday Sheila!
June 16th, 2009 on 8:28 am
Siddarth,
Thanks…
June 16th, 2009 on 8:33 am
Hey all hope your all doing well kicking ass and all that….but the question is do you miss my warm ups??????
Peace,
Superwhite
June 16th, 2009 on 8:42 am
115#/ tan band
No breaks on the DL’s
Apparently I can’t tell time or add in the morning. My plan was 125# but at 6:30 am the reality was I only had 115# on the bar. Ahh well….
Time to pull out my list of body weight WOD’s. I am off to the beach. Ahhh the sun and sand awaits…. See y’all next week.
June 16th, 2009 on 8:43 am
Happy Birthday Sheila!!!
June 16th, 2009 on 8:46 am
At Crossfit Omaha:
For time:
300 meter run
20 Kettle Bell Swings, 1.5/1 pood
20 Box Jumps, 20 inch box
20 Pushups
Walking Lunges, 20 steps
20 DB Hang Power Cleans, 35/20 pound dumbbells
10 Slam Ball Chest Throws, 20/16 pound ball (across length of gym)
300 meter run
8:35 as RX’d
Jimmy – bunch of folks said hi. Ricky was leading the WOD. Also, Angela told me specifically to tell you hi. yeaaaaah kid… haha
June 16th, 2009 on 8:46 am
295# on first 4 rds with 1 break in rd 4
275# for rd 5 no break
225# for last 2 rds no breaks
75% of 1RM was too much for me to finish, def should have done 1.5x BW which would have been 265#. I think i could have muscled through that on all 7 rds and could say RX’d
June 16th, 2009 on 8:48 am
165# (1xBW) & kipping PU
No rounds broken. Probably should have at least started heavier.
June 16th, 2009 on 8:49 am
Hey Guys…Round two of trying to find some more people who are interested in joining a summer CSA (Community Supported Agriculture) program. What do you get? A box of farm fresh produce each week throughout the summer – trust me, your taste buds will thank you. Email me if you are interested – the pickup spot is in Arlington but if we can get enough people then it will be AT the Box!!
It was great to see some people last night…I miss being at all the WODS!
Happy Birthday Momma Sheila!!
June 16th, 2009 on 8:59 am
as Rx’d with 305p deadlifts
June 16th, 2009 on 9:03 am
Drea, I sent my check last night for the CSA and put your name as reference on the contract.
Siddharth, I think the gym in my building has a bike, I will double check when I get home. I’m right at Virginia Sq Metro.
June 16th, 2009 on 9:11 am
155# (BW)
tan band for PUs
all rounds unbroken
June 16th, 2009 on 9:21 am
Brian S,
What is your 1RM? I’m trying to work up to a 400# DL and was debating trying 295 for this workout. The last time I maxed about 6 weeks ago, I got 360 but I think I’m stronger now.
What do you guys think about using 75% of what your goal 1RM is rather than your actual 1RM?
June 16th, 2009 on 9:33 am
255 as Rx’d
June 16th, 2009 on 9:36 am
Steve
405 is my 1RM 295# was a real sob my back was toast after 4 rds
Definitely go lighter
June 16th, 2009 on 9:47 am
105# no breaks; blue band pull-ups. Should have gone heavier.
June 16th, 2009 on 9:48 am
OK, thanks Brian, I’ll stick with 275#, sounds like that will be tough enough.
June 16th, 2009 on 10:11 am
Cool WOD tonight! Hmmm…325 is going to be a b****!
Happy birthday Sheila!! Sitll crack up at your post about Jon giving you cat calls in his jeep while you were running “What’ up baby…gotta get me some of that!” I know it was made up…but damn funny!
June 16th, 2009 on 10:15 am
I’m there with you Pete. I was going to try 315. I’ll do C2B pull-ups at least to start for as long as I can, but would rather keep going than drop off the bar a bunch when I get tired.
June 16th, 2009 on 10:18 am
Oh, the Arlington Rap made NPR’s All Songs Considered blog and it was forwarded to me from people in Minnesota.
June 16th, 2009 on 10:40 am
I dunno, but from the pic above, looks like 2 of the 3 gentlemen might’ve been DQ’d for stepping out of their lanes…
June 16th, 2009 on 10:49 am
115 lbs Deadlifts (No Breaks)
Pull-ups
Rx (75% 1RM)
June 16th, 2009 on 11:05 am
3×185, 2×165, 2×155 – no breaks
Pull-ups with blue band
2x200mg ibuprofen
June 16th, 2009 on 11:19 am
105#, no ubroken. Green band for most of pullups (2 rds blue).
June 16th, 2009 on 11:43 am
Good catch Lynette. Someone needs to tell these guys you don’t run on the lines, you run between the lines;)
June 16th, 2009 on 11:55 am
105#, all unbroken
Green band for pull-ups
Happy Birthday, Sheila!!
June 16th, 2009 on 12:01 pm
145- Rx’d (75% 1RM)
June 16th, 2009 on 12:58 pm
Laura- where was your worse half this am?
June 16th, 2009 on 12:59 pm
Drea – what’s your email address again? I’m so down for a box o’ veggies / fruits / local produce.
June 16th, 2009 on 1:16 pm
225#/no breaks
- had to resort to tan band on last 2 rounds of pullups
June 16th, 2009 on 1:34 pm
Drea –
I’m definitely in for the CSA. Thanks for re-posting this!
June 16th, 2009 on 1:51 pm
Thanks for the Birthday reminder. Any suggestions on a Gift? Jon/Brian, perhaps you could recommend the latest running shoe and apparel?
June 16th, 2009 on 2:02 pm
I love your make-up in this pic Robb.
June 16th, 2009 on 2:21 pm
315 for first three rounds, tweaked back because I wasn’t paying attention, backed off to 225 for last four rounds.
Deadlifts unbroken (save to regrip twice on the 315), pullups broken like crazy.
June 16th, 2009 on 2:27 pm
p.s. Yes, I do feel like a dumbass for being all “I wanna lift heavy stuff!” yesterday and then having to scale today. Hmph.
June 16th, 2009 on 3:34 pm
BW – 165# Unbroken
PU – Tan band
June 16th, 2009 on 3:40 pm
Brian,
I’m on leave in NY till the 30th. I’m back in Quantico for the summer though! See you all very soon I’m sure.
Happy Birthday Sheila!
June 16th, 2009 on 5:05 pm
This should be interesting. I can’t wait to see this guy’s entries over the next month.
http://blog.mensfitness.com/2009/06/getting-crossfit-background.html
June 16th, 2009 on 5:21 pm
One of our interns did “Randy” this morning with me watching:
For Time:
75 Power Snatches, 75 reps
Time: 5:13
This is a new box record, beating Jon M.’s 5:34.
June 16th, 2009 on 5:48 pm
How long do you think that record will stand before Jon takes it back? I hope he’s too dedicated to his Games training to deviate.
June 16th, 2009 on 5:48 pm
Drea, would you mind sending me your e-mail? I am just finishing up my foundations classes, so I don’t know anybody in the gym yet, but I would really like to the community supported agriculture thing. Thanks! adampaul@gwu.edu
June 16th, 2009 on 6:04 pm
who is this intern, I wanna squash him.
June 16th, 2009 on 6:04 pm
255# rx’d. Deadlifts were unbroken; pull-ups were very broken. I have a sneaking suspicion that my back will be sore tomorrow.
June 16th, 2009 on 6:08 pm
145# unbroken
thin tan band for 1st 2 rounds
blue band for the rest
June 16th, 2009 on 6:08 pm
170# unbroken
no band for pullups
June 16th, 2009 on 6:17 pm
225# with breaks starting in round 5
PU Rx’d but broken up
June 16th, 2009 on 6:17 pm
125# DL
green band pull-ups
7 rounds unbroken
Great WOD this morning, albeit in silence, and I actually just came at 5:30 to hear Brian’s playlist.
June 16th, 2009 on 6:48 pm
225# 1-6 rds, 205 7th rd
PU 7th rd broken
June 16th, 2009 on 6:49 pm
As rx’d: 195# deadlifts, kipping pullups
First day working out in the soviet era high school gym weight room here in Cheyenne, Oklahoma. It may have originally been a nuclear fallout shelter, but I have a barbell, weights, and a pull up bar (and a key so I can avoid working out with the high schoolers). Big improvement over the oilfield pipe with rocks I used at Christmas.
I planned for 185# DL, but realized post workout the bar was 45#, not the 35# I’m used to calculating for. Oops. I love deadlifts, but combined with the kipping/no music/no AC/no team Sallison, this was less fun than expected.
Drea, I’m in on the CSA. Let me know what I need to do.
Shiela, happy b-day lovely lady!! I miss your face, where have you been?
Jim, way to go crossfit celebrity.
Jon, you got beat by an intern?
Speaking of which, I keep hearing about these interns. Why have we not gotten to haze them yet? Unfair, Brian. Stop being selfish with the interns.
June 16th, 2009 on 6:52 pm
290 as 75% of my 1Rep Max. CTB Pullups.
Crazy workout.
So I started my next Foundations this morning with Tes, and the six athletes are pretty good! They did very well with mini Cindy. Thanks to those who referred!
June 16th, 2009 on 7:05 pm
315 lbs (75% would have been 325 but I’m glad I did 315). 4 breaks: 1 on round 5 and 6 and 2 on round 7.
Pull-ups were unbroken and really not bad at all…just tired out the grip a little more.
June 16th, 2009 on 7:11 pm
125, 0 broken
Should have gone much heavier, probably closer to 150.
June 16th, 2009 on 7:23 pm
165/0 broken sets
CTB pullups
Trying to ease my back into DLs since DLs are what injured it in the first place… now, 165 is by no means as light as I should have probably gone (still a little more than 1.2 BW), and my back hates me. I was wholly inefficient on the CTBs as I haven’t done them in awhile and overcompensated on the swing(which is why on some PUs I almost threw myself over the bar). Good times though, and people were putting up impressive numbers.
June 16th, 2009 on 7:24 pm
225. broke 2x. 6th round, huge break. 7th round- dropped the bar at the end of my 6th rep
June 16th, 2009 on 7:24 pm
As rx’d
DL 180 Unbroken
Kipping pull ups
Alli, AWESOME work. Sallison misses you!
Happy Birthday Shiela!
June 16th, 2009 on 7:26 pm
Oh, and happy birthday Sheila!
June 16th, 2009 on 7:42 pm
175# unbroken
Pullups broken, but no band
June 16th, 2009 on 8:00 pm
As Rx’d
275# Broken 3 times.
First 5 rounds unbroken, 6th round broken once, 7th round broken twice.
I’m pleased that I got to lift 275# 49 times.
June 16th, 2009 on 8:06 pm
235 lbs unbroken. Which I absolutely don’t get, as my max DL is only 290.
Blue Band on Pull-Ups.
Happy Birthday, Sheila!!!
June 16th, 2009 on 8:07 pm
315# all unbroken
Back felt a little tight today so I didn’t want to push too heavy.
June 16th, 2009 on 8:07 pm
125# unbroken
blue band pull-ups
June 16th, 2009 on 8:13 pm
We did deadlifts in Foundations last week, but I really didn’t know how much to do for this so I just did body weight. And I still think that was too much. I was able to do all the reps without breaks, but I was more concerned about getting the weight up and I don’t think my form was correct.
So, 105lbs and pull ups with the green band. Soon I will graduate to the blue
Thanks to everyone tonight on your help! I feel a little lost sometimes and certain workouts are a bit scary!
June 16th, 2009 on 8:30 pm
125# DL and blue band for pull-ups. Thought I could do 155# but wussed out in the first round as my previous DL max was 165#. This WOD did a real number on my hands though.
Happy Birthday Sheilla!
June 16th, 2009 on 8:50 pm
165# for first 4 sets, 155# for last 3.
Kari, my experience has been that the WODs don’t get any less scary. You just get more familiar with the suffering.
June 16th, 2009 on 8:50 pm
125/ 0 Breaks
tan ban pullups first 3 rds, added another tan band for last 4
+3 new calluses…
June 16th, 2009 on 9:13 pm
Hi Alison, oh thank you! I was wondering if I was the only person who felt as though I was about to die after. Or worried that it was symptomatic of how out of shape I am. I can get used to the suffering
Thank you! And awesome job!
June 16th, 2009 on 9:14 pm
165#/0 breaks
A couple pull-ups unassisted for 4 rounds and then blue band for the remainder.
June 16th, 2009 on 9:15 pm
205#
Blue band Pull-ups
My grip was toast
June 16th, 2009 on 9:18 pm
115# and blue band
broke on 6th and 7th rounds one time each
Had to do pull ups on the tall bars, which really messed up my pull ups… no grip
June 16th, 2009 on 9:27 pm
Kari, no worries – sometimes you really have to tap that masochistic streak. Totally normal to be unsure of how much weight to do, too. It will all fall into place in the next couple months. Welcome to the cult, as they say!
Emma, it looks like the Men’s Fitness guy has done at least 6 WODs — see archives here:
http://blog.mensfitness.com/archives.html
I was very pleased to see that his first WOD post is titled, “Beat by a Girl.”
June 16th, 2009 on 9:43 pm
160 lbs as Rx’d, regular pull-ups.
This dude kept trying to “work in” on the pull-up bar in between my rounds. Finally I just stuck the bar I was doing deadlifts right under him so that he’d go away. It worked.
It was definitely my grip that killed me. Made me break my pull-ups into sets of two and three because I’d just slip right off.
June 16th, 2009 on 10:46 pm
245#, 4 unbroken sets, blue band pullups. 1RM was 405 a couple weeks ago. My grip was not up to the task, although I think my legs and back were.
Combined with yesterdays 800m WOD, I’m crushed.
June 16th, 2009 on 11:06 pm
185#, 4 unbroken sets and then I dropped down to 175# on sets 5, 6, and 7. Green band pullups.
I was originally going to try and do this starting at 205# which was the guideline for 75% of 1RM. I’m glad I didn’t. What started to really do me in towards the end was grip strength since I was only doing hook grip and my usual style was to do a reverse grip for deadlifts.
June 17th, 2009 on 12:21 am
170#, with 3 breaks
two tan bands for first two rounds, blue band for the rest
sucking at pullups is driving me crazy.
June 17th, 2009 on 5:56 am
135# unbroken. should’ve gone heavier.
June 17th, 2009 on 9:09 am
285 for first 3 sets, then form and back gave, 4th set at 255, 5,6,7th at 225. PU’s where fine.
June 17th, 2009 on 9:28 am
145lbs. for the first 4 (or 5?) rounds, then went down to 135.
Stuck with the blue band for PU, so I could strengthen my forward grip – I am determined to be able to kip before Drea’s baby does!!!!
June 17th, 2009 on 10:17 am
I was close but just missed all my rounds at 315lbs and chest to bar pull-ups.
Had to break round 6 and 7. Actually had to drop weight on Round 7 too. Pull-ups ended up much more difficult than they should be.
June 17th, 2009 on 10:41 am
205lbs. broken 3 times
Pullups with tan band for 4 sets
Sore back to go along with a ripped open hand. good times!
June 17th, 2009 on 1:27 pm
I almost lost 4 callouses on this WOD so I didn’t even attempt the last set of pull-ups. Went from 275 to 245 and finished at 225 on DL, all due to lack of grip strength. This one was more of a hand/grip strength workout for me, than anything else.
June 17th, 2009 on 1:44 pm
125#, no breaks, kipping pu’s
(75% 1 rep max, just about bw)
June 17th, 2009 on 11:17 pm
305#, no breaks