WOD - Tuesday, 7/7/2009

Deadlift 3-3-3

then ...

3 rounds for time:-

100kg Deadlift, 21 reps

Pushups, 50 reps

Pushups are full range of motion, chest and thighs touch the ground, and full lockout on every rep.

Post time to comments

(All the best to Steve Willis, on his way to Aromas to kick ass at the CrossFit Games!)

Comments

[Cassius]

Woo hoo!!!!! GO STEVE!!!

[Danny M]

5am:
Jim H 10.29 knee pu (30kg) 50kg/3
Micah 19.33 (70) 115/3
Lily 11.43 20 rep pu(40) 65/3
Katrina 8.22 20 reps(27.5) 45/3
Ryan 13.20 rx'd 150/3
Adam W 16.36 (40) 60/3
John B 16.58 (90) 145/3
Ally 8.21 (22.5) 37.5/3
Bill 14.46 rx'd (160/3)
Kate T 12.20 (45) 72.5/3
Anne K 12.39 30 reps (50) 75/3
Dean 12.21
Davin 19.35 (50) 85/3
Andy W 14.36 (50) 85/3

6am:
Brad 16.45
Miles 14.24 (60) 102.5/3 pb
Kai 16.20 (85)
Lisa S 9.08 40 reps(60) 100/3
Dominic Mc 13.21 40 reps
Damien 8.15 30 reps
Aron 15.30 40 reps
Clay 12.05 (75) 40 reps 125/3
Roger 14.58 (85) 140/3
Shaun McK 13.08 (60) 40 reps 95/3
Liz 12.05 (55) 70/3
Michelle 10.40 35 reps (30) 50/3
Tara 11.40
Monique 17.26 40 reps (50) 87.5/3
Josh G 12.45 (55) 90/3
Glen W 7.53 (mod)
Kym 13.33 (40)
Suzie 10.30 35 reps

[Tom]

Out of curiousity guys

Is the 3x3 Deadlift listed before the WOD an additional part of the WOD? Or is that extra programming for those looking to increase Strength?

[Andrew McGilvray]

I took it as a heavy warmup to the WOD so you know how to scale the 63 deadlifts .. im GUESSING we would scale to around 70% of the 3x3 ..

[Tom]

Ah fair enough, so you would go heavy on the 3x3 but maybe not attempt a 3RM?

[Danny M]

Tom, the first part of the WOD, the 3x3, is done as a strength training focus. Rest in-between sets as required, in order to shift as much load as you can with sound mechanics. This should feel like a strength workout, albeit a short one.
Take approximately 60-65% of your best lift and use that for the met-con WOD ie. if your best lift for 3 was 100, then 100 is probably not the best choice for 21 reps. Use 60-65kg.
Hope this helps.

[Danny M]

12pm:
Scotty A 13.04 (60) 100/3
B-Dog 13.10 (70) 120/3
Michael M 12.12 40 reps (50) 85/3
Tor 13.11 35 reps (65) 95/3
Pat Cr 13.27 35 reps (55) 95/3
Donna J 17.14 (45) 75/3
Drummond 12.27 rx'd
Rach W 12.55 20 reps (40) 60/3
Blythe 9.44 30 reps (40) 60/3
Ingrid 9.40 20 reps (45) 75/3
James S 13.16
Tim O'C 11.55 35 reps
Andy J 13.04 (60) 100/3

1pm Trainer WOD:
15 x C&J 20kg DB's
30 x Ring Dips
30m Med Ball carry 2 x 10kg MB's
10 x C&J 20kg DB's
20 x Ring Dips
30m Med Ball carry 2 x 10kg MB's
5 x C&J 20kg DB's
10 x Ring Dips
30m Med Ball carry 2 x 10kg MB's

J-Bone 7.16 rx'd
Aussie B 7.36 rx'd
Matt S 8.40 rx'd
Pommy B 11.37 rx'd

[Tom]

Awesome, thanks heaps Danny. I'm looking at doing a bit of strength training myself after reading the CFSB journal article and was interested in how other Affiliates may be programming their strength work.

Tom
CfNorwest

[Blythe]

YAY, Donna, well done today, so so inspired. XX

[Liz]

Sorry, forgot to post my 3x3 - I did three sets of 90kg
Only did 30 reps of pushups too

[B_Dog]

5pm
Tiff 12.46 25 reps (40) 65/3
Jess M 13.15 40 reps (30) 55/3
Mick L 12.30 rxd 145/3
Joel 11.36 (60) 100/3
Bel 12.30 25 reps (40) 65/3
Weis Bar 12.30 25 reps (60) 95/3
J_Iron 16.39 rxd 145/3
Danni B 9.58 15 reps (35) 60/3
Crazy R 14.30 (60) 110/3
Andy Mac 16.34 30 reps (70) 110/3
Rob C 14.20

6pm
Alex S 16.09 (90) 120/3
Gaz 12.11 rxd 130/3
Adam D 13.15 30 reps (60) 100/3
Abmanda 14.54 (45) 70/3
Lee W 17.34 30 reps (55) 90/3
Damian 14.50 35 reps (65) 110/3
Murray 12.30 15 reps (40) 50/3
Jonno 11.11 (80) 120/3
Wendy S 10.56 mod F/S + BExt (30) 50/3
Kelsey S 6.30 15 reps (40) 75/3
Nick Mc 11.25 30 reps (60) 100/3
I Coach 13.02 (80) 135/3
Mike P 15.06 (80) 120/3

[Cody Lee Johsnon]

G'Day all,

I am back from the field now, my last training event for recruit training. My wife and I did the WOD from Monday on out Monday. Finished in 20: minutes. She finished in 25:00 We were snapped after a week of not training. Can't wait to hit this one today.

Cheers,

Cody

[Danny M]

7pm:
Kate M 12.39 30 reps (50) 90/3
Virgil 14.13 20 reps (70) 120/3
Shaun W 14.36 10 reps (20)

[Theniss]

13:40 (80) 120/3