Category: Video and Media

2010 CF Games Masters Event 2: 1RM Deadlift

Strength WOD:

Deadlift
1/1/1/1/1

Checkout WOD immediately after:

2010 CF Games Affiliate Cup Team Event 2

For Max Reps: 

1 Min Max Reps Deadlift (265#/175#)
1 Min Rest
1 Min Max Reps Pistols (alternating leg)
1 Min Rest
1 Min Row For Max Calories

Results

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Adriana screaming her way to a PR:

 

27 people went into the box today to attempt a 1 rep max (1RM) deadlift. All 27 hit a new PR! How cool is that? Chest bumps and high fives! I tried to get pics of everyone’s PR lift but couldn’t be everywhere at once. My apologies for those who I didn’t get a picture of. That just means you get to PR again next time!

New box Deadlift records: Mark B. with a lift of 465# and Lucy with a lift of 243#

Pics of Deadlift Mania 2010:

   

Notes:

Congrats to Pat who this past weekend rode the 200 mile STP (Seattle to Portland) bike race in only 1 day with a time under 12 hours! Pretty amazing considering around 90% of the 10,000 riders take two days to complete it with an overnight stop. Pat told me today he owed it to CrossFit!

Max Effort Day (Choose a minimum of 4):

Row 500m Max Effort
Run 400m Max Effort
Row 1000m Max Effort 
Standing Box Jump Max Height (Scale up to hit max height)
Dead Hang Pull-ups Max Reps
Pull-ups Max Reps 
Kettlebell Swings Max Reps (53#/35#)
Double-Unders Max Reps
Push-ups Max Reps
Max Plank Hold for Time
Muscle-Ups Max Reps
Handstand Push-ups Max Reps
Handstand Hold for Time
*Rest as needed between max effort exercises

** Extra Credit: Learn to rope climb

Results

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“Moving On Up” with Rob:

 

Previous Max Effort Results (10/10/09)

 

 

Just another manic Fun-day! Some days you just need to know what you can do if you go all out and see how many reps you can get or how fast you can go. Today you had to pick at least 4 from the list and go for it. All of you hit a PR and displayed some mad skills!

Use these as mini-benchmarks for setting goals and getting stronger. Use the row and run times for helping learn your pace for going hard and fast. Then pick a date and break the new PR’s you set today!

Lucy fitting in time for a WOD while in Maui last week:

Notes:

Friday, Saturday and Monday we are closed! We are at the 2010 CrossFit Games!

Saturday 7/17 WOD: 10am at Swenson Park (over in Deer Park off Snoqualmie Parkway and Swenson Dr.) Curtis will be leading a team WOD. Show up and have some fun! Meet on the basketball court. Post to comments or let Curtis know if you are in!

For Load:

15-12-9 reps of 
Clean and Jerk

Rules:

1. Choose a weight
2. Touch and Go only at the floor; no dumping
3. No Re-grip allowed
4. Rest only off the ground and as needed between sets 
5. Use same load each set to be RX’d

Results

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A Couple of Jerks:

 

This is an old WOD from the main site that has made numerous appearances over the years. It is traditionally supposed to include squat cleans over power cleans, but like Grace and Isabel the several posts I found never clearly specify squat for power so for our purposes it’s any type of clean and push jerk or split jerk. Maybe next time this will be squat clean and jerks only.

I did this WOD once in my garage and not as RX’d as I adjusted the weight. My notes from this said “Massive Suck! Makes Grace seem easy. Fought like Hell each set to not give up.” Reading that strangely made me want to program it in. Then I started it today and reached ten reps and thought “Oh shit, why did I program this in?”

Special thanks to Jeremy D. for running the 7pm class tonight. We owe you!

Thursday is Funday! We will be choosing from several exercises and movements for a bunch of max efforts. Bring long socks too if you want to learn how to climb the rope. 

Notes:

No 6am Class and note that Friday, Saturday and Monday we are closed! We are at the 2010 CrossFit Games!

Saturday 7/17 WOD: 10am at Swenson Park (over in Deer Park off Snoqualmie Parkway and Swenson Dr.) Curtis will be leading a team WOD. Show up and have some fun! Meet on the basketball court. Post to comments or let Curtis know if you are in!

Moe is on vacation in CA and has been dropping in at Mike’s Gym for Oly LIfting workouts. She also met up with Coach Burgener (CrossFit Olympic Lifting and USA Weightlifting Coach). Too cool!