WOD 02/25/10
Today’s WOD:
Max Deadlift
Deadlift will either be performed from a raised height (bar will start approx. 18″ off the ground) with lifting straps allowed, or with an axle. More advanced trainees will use the bar w/ straps, less advanced will use the axle. Cutoff for advanced is 400# for guys, 200# for girls.
Strongman Style WOD
2 Rounds:
Odd Object Carry, 100′ (Sandbag or Keg)
Hand Over Hand Sled pull, 35′
Odd Object Clean and Press, 3 reps (50′ Sandbag, 85# Axle, 100# Log, or 145# log)
Dumbbell Clean and press, 3 Reps each arm
*All weights will be adjusted to fit the individual trainees strength levels. Rx’d weights will be posted at the gym.
New Schedule
Alright ladies and gentlemen, as most of you are already aware, CFRVA will be switching over to a brand spankin’ new schedule starting next Monday, 03/01/10. All evening classes will be run on the hour starting at 4PM with the last class starting at 7PM. In addition to the shift in evening classes, we are opening up our schedule to run 6AM, 10AM, and 12PM classes every day. We want to offer everyone more opportunities to come in to train with us and we will do our best to accommodate all. Click the schedule link above if you need it.
Advanced CrossFit Class
The one stipulation for the evening classes is that the 6PM class is for advanced trainees only. Requirements for advanced trainees will be made available to all in the coming weeks. It should suffice to say if you have been CrossFitting regularly (read: consistently) with us for at least a year, you will likely meet many of the training requirements. We expect you to be strong and fast and will test your abilities in a variety of ways.
CrossFit Endurance
Training for the 10K? Like running for distance? Training for a biathlon or triathlon? RVA Endurance may be for you. In addition to normal CrossFit classes, we are offering an endurance program every Tuesday and Thursday at 6AM. Keep in mind the endurance program is not designed to replace CrossFit, but to supplement it. In any case, we invite you to check it out and allow us to make you better endurance athletes!
Change We Can Believe In
Bad joke. We want to continue to offer the best product possible to every single one of you. We want to identify your weaknesses and make them strengths. We know it’s going to take a bit to adjust to the changes that we are making. Continue to offer us feedback and we continue to offer the highest quality service we can. If you have any questions or concerns, feel free to post away or just get with us at the gym. See everyone out there!
28 Responses to WOD 02/25/10
bar 18″ off the ground… so that means we are getting to start with the bar ~9″ higher than normal?
You got it.
next q… whats the purpose behind doing this? I feel like I could definately lift more starting at a higher position.
Most people certainly can deadlift more. My max at 18″ is 100# higher than my max off the floor. You’ll still be lifting the most weight possible, so it won’t be any “easier” by any stretch of the imagination.
If we were to do these routinely, I would say it was to overload a portion of the lift, without necessarily the stress of a full deadlift from the floor.
But today, it’s to have fun, try something new, and ultimately, see how much you can deadlift from 18″.
This is what it typically will look like:
http://www.vimeo.com/9353199
But we’ll be pulling out of the rack today.
sweet, 485# deadlift here I come!
my legs are still sore from lunges.
435 DL not a PR sad day
5:28 on the WOD
145 log, 200 keg, 135 on the sled, 2 pood for the clean and press
I expect more of you than to complain on here, DP.
nice video jake…
4:37 on wod: 200lb keg, 100 log (i think), 135 on sled, 1.5 pood clean and presses.
I will never be a strongman.
325 lb DL
Got my first visit from Pukey the Clown today, tried max Rx weight on everything, made it through the first round fine. Got the 200 lb keg about halfway then had to move down to 160 lb keg, pulled the sled and on my walk to the 145 lb log was not walking straight from light headedness so I tapped out…………epic shame
o, and 505 on the DL.
Axle DL around 315
WOD 2:48 160 keg 135 sled Small log and 1.5 KB
what time did DP get on the WOD?
196# DL 1rm w/ axle-first time using alternating grip.
megan, not all of us can push it to the max like you and get rhabdo.
555 on deadlift. 215 on the WOD, but Brad wins cause of pukey
405DL
4:03 WOD I did the epic man weight but i guess it proved too epic.
failed at repping for the welter weights. sorry daveh
405 on the DL…. weak
3:46 (i think) on the wod 200# keg, 3 plates sled, 90# log, 1.5 pood press
135? for DL… also weak.
3:43 with 100 lb bag carry the first time, 50 lb bag carry the second time. 30 lb dumb bell presses.
Also, I apologize if my language during the workout was offensive. I blame television …. also the sled was kinda being a skank on the second pull, I’m just sayin.
455 DL.
2:45
-160 Keg, 90lb sled, axle, 45lb dumbell
245 DL – no PR
2:35 WOD – carried 100lb sandbag, 45 lb sled?, axle press, 40lb db. Thought this one was a lot of fun.
final dodgeball game:
2 fights almost broke out. Stories to come later.
o, and we won!!
245 dl
3:34 100lb sandbag ( ugh darn heavy baby, its ok igave it shaken baby syndrome after) 45lb sled pull, 50lb sand bag clean press, 30lb dumb bell
let me rephrase my earller comment…
Ashton and Kyle win for almsot fighting people over a rec dodgeball game.
9 15 21 15 9
56# bench press
ring pulls ups
knees to elbows
The last dodgeball game was amazing! Great job guys!
Who want to play kickball????
455 DL
wod in 3:52 with the big weights
Or does ashton and Kyle lose for almost getting in a fight at a REC dodgeball game?
2:58
100 lb sandbag
45 sled
Push Press – Axel