Hamstrung

 In WOD

WOD 3/20/12

Deadlift – Find your 1 rep max

 

“Annie”

50-40-30-20-10

Double Unders

Sit-Ups

 

Cash Out: 3 sets of 10 on GHD back extensions. Rest 1-2 minutes between sets. Partner Hamstring stretch after.

 

Coaches note: You can probably deadlift more weight incorrectly than you can correctly. Too many times we see athletes sacrificing form for a bigger weight, especially on deadlift. Keep your form first, worry about weight second. Wear a weight belt to reinforce your midsection and to help keep your back straight.

 

Mark Rippetoe – Deadlift Anatomy

Mark Rippetoe – Deadlift Alignment Pt 1

Mark Rippetoe – Deadlift Alignment Pt 2

 

The last workout of the CrossFit Open is this week. We will be holding the workout at 7:45pm Friday evening here at CFB. RSVP for the event at our facebook event page. Anyone can participate in the workout whether they scale it or not. We welcome all to come watch and afterwards we will have a party at CFB to celebrate so bring your food and beverages!

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Showing 19 comments
  • Stephanie
    Reply

    Oh yea, Dead Lifts and Annie!

  • Sheree Pierce
    Reply

    Did not get my previous dl pr. Strangely OK with that. But I DID pr old Annie by :16. (12:20) VERY OK with that!

  • jason
    Reply

    Yes this is a Stephanie workout. Who’s the fat guy on the blog cover today? I am recently feeling very inspired to lean down. Is it the beach season calling?

  • JJ
    Reply

    Two pr’s today. Finally hit 300# on my dead lift and also took off nine seconds on Annie getting 5:27rx

  • Clint
    Reply

    I watched these videos and I’m having a hard time taking this guy serious while he’s wearing those short ass shorts.

  • Garret
    Reply

    Awesome job JJ. . . that’s like twice your bodyweight isn’t it?

  • JJ
    Reply

    i way about 153 so right about lol. the goal was 315 today but i felt 300 was pretty heavy

    hope to see some big numbers from the big dogs in the afternoon

  • JJ
    Reply

    Weigh *

  • MarcusM
    Reply

    DL #310 Pr
    WOD 8:38 1/2 DU

  • Jaywes23
    Reply

    350# dl, 15# pr
    6:10 RX, got all du’s unbroken but sit ups killed me

  • Stephanie
    Reply

    285# dl, 20# pr and I’m pretty excited about that!

    7:58 rx for Annie. 30 seconds faster than last time but I’ll take it.

  • Stephanie
    Reply

    Slower….slower. 30 seconds slower than last time.

  • Jason
    Reply

    365#. Missed at 400#. Too big of a jump.
    6:23 Rx Annie. 2 minute PR.

  • Chris Adkins
    Reply

    425# dead lift. Tied Max. 7:13 rx on Annie.

  • Miguel
    Reply

    320 DL, 5lb PR.

    Annie was a complete disappointment, 9:02rx. Couldn’t find my rhythm at all on DU’s. Should have been at least a minute faster.

  • Dena
    Reply

    Congrats to Stephanie and Nakia tonight on their DL’s! They will both be in the 300 club shortly.
    My DL’s on the otherhand were not happening tonight. Couldn’t raven get 245 up:(. Oh well next time.
    Annie on the other hand was almost a 2 minute PR! 7:52 RX.

  • Dena
    Reply

    *even, not raven.

  • nakia L
    Reply

    Thanks Dena!!! Congrats Stephanie tonight!!! 290 for me. Like Neal said it was ugly but he said it counts because i locked it out 😉

  • Josh T.
    Reply

    405# on deadlift
    5:58 on Annie PR not sure by how much, but I know its my first sub 6.

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