Perform 8 intervals of 20 seconds of work with 10 seconds of rest for each exercise. There is 1 minute rest between exercises:
Deadlift 50% of 1RM
Sumo Deadlift High Pull (105#/70#)
Row (for Calories)
* Score: DL by any reps over 50 (subtract 50 from total DL); total reps for SDHP; total Calories rowed
Results
Sumo Deadlift High Pull Pain:
Today’s Monthly Cross-Box Challenge WOD was brought to us by Jesse from Local’s Gym (Lynwood CrossFit). We participated along with Local’s Gym, Outer Edge, Foundation, and RiverTown CrossFit. This was a great workout for the back, glutes, hamstrings and arms after all was said and done. Three consecutive Tabata intervals with pulls quickly torched the body and made you fight to recruit the legs to complete each exercise. Using 50% of your 1 rep max deadlift was much harder than expected with a 20 second max work interval. For great tips and instruction on the deadlift go here.
Cathy and Curtis ready for the next round of rowing:
Notes:
Don’t forget to weigh-in this week and record your results. We are 10 days away from the “Skinny Dip” BodyFat Test and the conclusion of our Paleo-Zone Challenge. Stay with it and make it a lifestyle change and not just another diet.
Speaking of; Rob, Mark N. and I all enjoyed a Paleo/Zone friendly meal at Chipotle with their salad which you comes with naturally raised beef and chicken (no growth hormones, animal by-products or antibiotics), fresh guacamole, pico, bell peppers and onions and hot sauce if so inclined. If you want a good salad give it a shot.
We instituted the feedback tab on the website (over on the left side) so please offer any suggestions you want to bring to our attention and we will address them. Sangeeta suggested we incorporate sledges and sleds into weekday WOD’s. We love that idea but the major limitation to do that thus far has been the weather and simply that we don’t want to have a night or early morning crew outside in the dark swinging hammers or dragging sleds. Saturday mornings are far easier to plan for and weather is easier to gauge for two classes. As the weather warms and it stays lighter longer we may work them into a weekday such as a Friday (since there is no 7pm WOD on Friday). Keep asking and also go vote on other’s suggestions.
Our T Shirt order is going in over the weekend so get your orders in by Friday in the box!