010111 : Deadlift + MetCon

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CrossFit Davis Workout of the Day for January 11, 2010, Note: This is the last week of strict strength programming for a bit. As for what's ahead -- well, that's unknown and unknowable. :-)

StrengthDeadlift Day:

5-3-3-1-1-1-1
New Peeps will do three sets of five. If you're not new or not ready for heavy singles or a 1RM attempt (that's most of you) - your rep scheme is can be 5x3
Compare to last week

MetCon

3 rounds for time:

15 Push Jerks (95/65)
30 Squats
45 Double Unders (if you have problems with these - pick someone in your class that can do double unders. Attempt double unders as long as they do + a max of 30 seconds more. Finish the balance with tuck jumps.

VideosDouble Unders…[wmv]
Push Jerk…[wmv] [mov]

Holly getting extension on a power clean.

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Comments

+1 # 2010-01-11 01:05

235 1rm on the deadlift. I'm happy, but was shooting for a bit higher after my 225x3 last week. I did, however, pitch my first workout yesterday afternoon and had ZERO shoulder pain, which is great- but this might have also fatigued my legs more than I realize....

MetCon: 7:50, 55 lbs. on the push jerk, and 90 singles on the rope instead of double unders.

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+1 # Libby 2010-01-11 06:57

Maiya was totally hot this morning.

I hit a PR of 215#.

Met con: 10:23
65# jerks, a mix of single- and double-unders

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+1 # susannahdy 2010-01-11 08:49

Congrats on your PRs!!

I did not hit a PR this morning, in fact I lost 20#s off of my previous 245 3RM from December. 185 x 3, 225 x 3.

MetCon: 17:02, 65#, subbed box steps in place of double unders.

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+1 # cml 2010-01-11 12:01

PR for me, either 265 or 275, can' remember if the yellow weights are 35 or 25. Either way, PR! Can't wait until the next deadlift WOD to shoot for a 1RM.

Only managed 2 rounds of metcon @65 with single unders.

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0 # James Kitcher Jr 2010-01-11 14:55

Fantastic work everyone! Big numbers going up! Wow!

www.flickr.com/photos/crossfit-davis/4266803123/

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0 # Roslyn 2010-01-12 00:01

Strength:
5x3: 85, 115, 125, 135, 140 Pr'd w/o form suffering

Metcon:
push jerks 45#
double unders: singles 90

Time: 7:25

PJ'd at 45#. Feeling some ache in my shoulder/neck area.

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