deadlift (max attempt)
3-3-3
Compare results to October 15, 2009.
then, five rounds, each for time; rest amply between rounds:
5x deadlift @ 315/225-lbs.
200m run
This workout is scored by all five times.
deadlift (max attempt)
3-3-3
Compare results to October 15, 2009.
then, five rounds, each for time; rest amply between rounds:
5x deadlift @ 315/225-lbs.
200m run
This workout is scored by all five times.
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I was wondering when that picture was going to come up. JW
Show off! 🙂
Steve,
Thanks again, first my nalgene now paleo kits. I may have to start calling you UPS ’cause you. you my friend, you deliver.
just ask, what can brown do for you?
Team,
It’s time to give some words where words are due: the 6a crew kills. Also, you guys need a nickname. I’ll work on that.
Guys and gals, you come in everyday and deliver, and first thing in the morning, no less. You also put up with me at 6a. Look, if it makes you feel any better (and I don’t know why it would) I don’t even like being with me at 6a.
It occurred to me this morning that 10 of the 15 of you are new. That is, two-thirds of the room today has been at this for six months or less. Six of those 10 have been with us for about a month. Four of those six just graduated from Elements within the past week or so. There are also a few of you who, while “experienced” are new to me. That might as well be brand new, as every coach has his or her own idiosyncrasies and…qualities.
And thank (MPH) god for Ralph, you know. That guy is like a second cup of coffee.
You all did extremely well this morning, as you do almost every day. I can’t wait to see everyone six more months from now.
John
–Scores–
Christine S.: 155-155-155-lbs., 1:48, 1:58, 2:09, 1:55, 1:48 (115-lbs.)
Caitlin F.: 185-185-185-lbs., 1:00, 0:49, 0:55, 1:10, 1:05 (135-lbs.)
David S.: 185-185-185-lbs., 0:90, 1:20, 1:30 (135-lbs.; sub: 10x sit-up + max jump; 3 rounds)
Samir M.: 205x-205-205-lbs., 0:40, 0:36, 0:32, 0:35 (135-lbs.; sub: 15x squat; 4 rounds)
Mike D.: 275-275-275-lbs., 1:22, 1:22, 1:24, 1:28, 1:22 (225-lbs.)
Marc B.: 275-275-275-lbs., 1:35, 1:45, 2:10 (185-lbs.; 3 rounds)
Amy D.: 175-180x-180-lbs., 1:38, 1:28, 1:36, 1:33, 1:29 (155-lbs.)
Erin K.: 155-155-155-lbs., 🙁 (135-lbs.; 3 rounds)
Borja G.: 295-295-305x-lbs., 1:08, 1:12, 1:10, 1:12, 1:07 (225-lbs.)
Ralph A.: 295-305-315x-lbs., 2:30, 2:30, 3:00 (225-lbs.; 3 rounds)
Kristie K.: 115-115-115-lbs., 1:08, 1:10, 1:13, 1:15, 1:15 (85-lbs.; sub: 10x sit-up + max jump)
Lynsey H.: 115-115-115-lbs., 1:10, 1:24, 1:35, 1:33, 1:35 (85-lbs.)
Erez Y.: 275-275-275-lbs., 1:19 (225-lbs.; 1 round)
Kim H.: 175-175-175-lbs., 2:00, 1:30, 1:35, 1:20, 1:25 (155-lbs.; sub: 10x sit-up + max jump)
Kris C.: 145-145-145-lbs., 1:40, 1:44, 2:00, 1:50, 2:05 (115-lbs., sub: 10x sit-up + max jump)
Leota B.: 95-95-95-lbs., 1:28, 0:58, 1:25, 1:09, 1:15 (75-lbs.; sub: 10x sit-up + max jump)
Ilyse S.: 85-85-85-lbs., ?, 1:10, 1:20, 1:07, 1:15 (65-lbs.; sub: 10x sit-up + max jump)
Andrea R.: 145-145-145-lbs., 2:15, 1:10, 1:07, 1:09, 1:11 (95-lbs.)
Jessica H.: 175-185x-180-lbs., 1:17, 1:20, 1:00, 0:57, 0:54 (135-lbs.)
Ravi S.: 245-245-245-lbs., 1:35, 2:38, 2:26, 1:57, 1:40 (185-lbs.)
Mayra C.:175-175-175-lbs.; 1:29, 1:06, 1:13, 1:21, 1:20 (135-lbs.)
Ivy F.: 265-275-280x-lbs.; 1:25, 1:45, 1:37, 1:34, 1:38
Neil A.: 295-305x-295x-lbs., 1:27, 1:12, 1:04, 1:04, 1:16 (255-lbs.)
Mike S.: 305-310-315x-lbs., 1:08, 0:56, 0:54, 1:10, 1:01 (255-lbs.)
Jen M.: 155-155-155-lbs., 2:52, 2:40, 2:51, 2:38, 2:23 (135-lbs.)
Sidra C.: 215-215-205-lbs., 2:45, 3:00, 2:45, 2:50, 2:07 (185-lbs.)
Rob K.: 355-355-365x-lbs., 2:27, 2:47, 2:55 (3 rounds)
Sean M.: 355-375x-365-lbs., 1:45, 3:00, 2:20, 2:55, 2:20
Shana S.: 145-145-145-lbs., 1:20, 1:21, 1:16, 1:22, 1:30 (115-lbs.)
Steve D.: 275-275-275-lbs., 1:04, 1:19, 0:57, 0:59, 0:57 (225-lbs.)
Jeff W.: 290-300-310x-lbs., 1:35, 1:43, 1:47, 1:34, 1:30 (225-lbs.)
Linda K.: 95-95-95-lbs., 1:08, 1:01, 1:02, 0:59, 0:52 (75-lbs.; sub: 10x sit-up + max jump)
Daniel B.: 135-135-135-lbs., 0:41, 0:31, 0:33, 0:37, 0;36 (95-lbs.; sub: sit-up)
Dave R.: 315-315-315x-lbs., 0:48, 0:43, 0:45, 0:46, 0:44 (225-lbs.)
Dennis D.: 0:48, 0:45, 0:35, 0:31, 0:28 (225-lbs.; sub: sit-up)
Christy P.: 265-275x-270x-lbs., 0:48, 0:45, 0:49, 0:44, 0:42
Adam H.: 205-205-205-lbs., 1:15, 1:45, 1:05, 1:03, 1:05 (135-lbs.)
Joanna L.: 145-145-145-lbs., 0:59, 0:55, 0:54, 0:53, 0:50 (75-lbs.)
Jason H.: 235-235-235x-lbs., 1:19, 1:27, 1:19, 1:21, 1:13 (185-lbs.)
Adam C.: 235-245-245-lbs., 1:28, 1:11, 1:01, 0:58, 0:57 (185-lbs.)
Michelle C.: 145-145-145-lbs., 1:20, 1:54, 2:34, 1:50, 2:10 (95-lbs.)
Kyle F.: 195-195-195-lbs., 1:20, 1:22, 1:30, 1:40, 1:32 (135-lbs.)
StuLu.: 315-325x-325-lbs., 1:10, 1:15, 1:10, 1:11, 1:02 (225-lbs.)
Matt W.: 265-265-265-lbs., 1:35, 1:45, 3:01 (185-lbs.; 3 rounds)
Erin H.: 125x-120-120-lbs., 1:16, 1:20, 1:18, 1:14, 1:14 (75-lbs.)
Roselena R.: 205-215x-215x-lbs., 1:33, 1:50, 1:42, 1:42, 1:54 (165-lbs.)
Wayne C.: 265-265-265-lbs., 1:20, 1:20, 1:40, 1:55, 1:58 (185-lbs.)
Amy S.: 115-115-115-lbs., 1:24, 1:19, 1:20, 1:16, 1:23 (75-lbs.)
Sean F.: 175-175-175-lbs., 1:15, 1:06, 1:05, 1:04, 1:03 (135-lbs.)
Koji H.: 215-220-225x-lbs., 1:10, 1:01, 0:54, 0:54, 0:49 (165-lbs.)
Josh M.: 215-215-215-lbs., 0:58, 0:51, 0:48, 0:49, 0:48 (135-lbs.)
Meghan M.: 255-265-275x-lbs., 1:13, 1:11, 1:10, 1:16, 1:09
Susanna B.: 175-175-175-lbs., 0:58, 0:59, 1:01, 1:02, 0:54 (115-lbs.; sub: sit-up)
Antonio G.: 225-225-225-lbs., 1:30, 1:47, 2:20, 1:19, 1:20 (185-lbs.)
Stuart W.: 205-205-205-lbs., 1:27, 1:12, 1:33, 1:59, 1:20 (135-lbs.)
Livia S.: 53-53-53-lbs., 1:53, 1:16, 1:06 (53-lbs.; sub: sit-up; 3 rounds)
Notes for today:
-run substitution: 15x sit-up + max jump
Big shout out to Sean for rocking this thing as prescribed.
And Ivy!
Thanks! Finally a workout in my wheelhouse!
Sean
I did this one with a friend who, if all goes according to plan, will shortly be a CrossFit convert. He’s got a lot of experience lifting, but is one of those “I’m doing back and biceps today” individuals. This ended up being really helpful today, though. My deadlift form is (was) AWFUL. He helped me fix it up: I ended up doing low weights to be sure I got the form down. Some knee problems didn’t help either.
Luke: 185-135-135
Mark: 225-235-245
Part 2 – Did total time because I didn’t check out scores beforehand.
Did it as prescribed. Power walked over to the indoor track.
Luke: 4:03 (Avg: 48.6)
-115 deadlift
Mark: 4:45 (Avg: 57)
-185 deadlift
I just have to say “Thank you thank you thank you” to coaches for planning this workout. It’s all fine and good to train our weaknesses, but it is days like today that keep me encouraged. I loved this workout, and mentally, I needed it.
Swim, you’re right, but rather than shout out to Ivy for rocking this as prescribed, I want to shout out for her 3-rep PR (right?)
Good call. Ivy rocked both parts of this workout!
The 6am crew is special. John, Mel and Rebk thank you for showing up and pushing us!!! You all give us a lot and make us push. John I am trying to follow your talk this morning and stand up, sit up and be proud. Having trouble just getting up. Proud part would would be better if I had gotten the 315. Great morning.
Love you all
Ralph xoxox
Nice job 6 am. Miss you guys! Can’t wait to be back.
We miss you too Alex. Hurry back!
I had flashbacks during the pre-workout posture review: BodyPump at WV Gold’s – “OK, ladies, keep those chests proud.”
I knew this was just what John wanted to hear.