CrossFit East Bay WOD @ BIW 100310
Brooke on her way to victory at the CFEB Throwdown
WOD 100310
Deadlift 5-5-5
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Followed by:
3 rounds
Run 200 meters
12 kettlebell swings 2.0/1.5P
Max Rep Deadlift 225/155
each round is two and one-half minutes long. Score is number of deadlifts. Zero deadlifts in any round = DNF.
Post deadlifts completed to comments.
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how much weight should i be using on the 5-5-5?
how much weight should i be using on the 5-5-5?
about 87% of your 1rm
if you don't know what your 1 rep max is then i would recommend starting out light and moving up
5-5-5 #205, #275, #285 (3x)
13 deadlifts
warmup:
2P 1 arm swing, 2P right-arm snatches
225-255-275
WODsub:
3 rounds
Run 200 meters
12 kettlebell swings 1.5P (right arm)
Max Rep Deadlift 225 BIG BAR
11 reps.
did 15 swings the first two rounds.
225-255-275 (If we weren't pressed for time, I'm sure I could have gone into the 300s)
WOD Score: 10 + 6 + 2 = 18 ... I'm officially in a funk. Gonna try to kick ass tomorrow, then check out for the weekend.
I'm liking this programming.
WOD score: 18+10+9= 37RX like raph i'm not feeling to good lately, hoping that I'm sick or else its just a lack of strength. Lower back is feeling shot but hopefully some ice will do the trick
185-235(5 singles)-175 I would have gone down to 205 after 235 but we were rushing and I didn't want to take to much time moving weights around.
WOD score: 1+1+2=4 RX
The run killed me...
Barely managed a few reps @ 275
17 reps in mini-metcon, Matthew said my KB swings were inelegant, I spit on elegance, if you haven't noticed.
11 almost Rx, scaled: 1.25p kb
115-135-155
did not go for PR on deadlifts, no time
145-155-160(x2) felt heavy and wanted to save up for the the fun 3 rounds I had next. WOD 15 RXish 155#DL and 1.5p kb, but some swings were only eye level
215-195-255(x4)- props to us idiots that cannot tell the difference between a 45lbs and a 55lbs plate
WOD - 12 reps Rx
180-190-190
17 RX
Why do I continually have such abysmal form????
if anyone is interested, i just bought tickets online to watch the sectionals in san jose. 50 bucks for both days, I'm not sure if i'm going to be there both days, saturday or sunday, but if anyone is interested let me know
and when i say interested, i mean in car pooling, not that i have extra tickets
255-275-285. 41 deadlifts RX in part 2. (Wasn't planning on doing that much in the second half, but I didn't realize the 55s were on there.)
No comment on the weight for deadlifts. My form needs a serious overhaul....
10+7+0 = DNF. The kettlebell swings took everything out of me and overall I need a rest day. Did not feel strong at all through the whole WOD.