3.28.2011

W.O.D. 3.29.11


Josh C.


Shoeless


Nina

SumoDeadlift
1-10-1-20-1-30 reps
Your score is the total load (add up all six barbell loads).

Cash Out:
Max rep push-ups in one set

Watch:
The 2011 CrossFit Games Update on the Open Show premieres Tuesday night. Watch it for answers to some of your top questions about the Open.

Quote:
"Things work out best for those who make the best of how things work out."
-John Wooden

Results: Deadlift total - Max PU
Killa 1060 - 15
Christine 450 - 20 knees
Josh C. 1340 - 30
Olan 1600 - 37
Dorothy 770 - 12
JZ 1390 - 38
Kurt 1460 - 60
Karen 930 - 22 knees
Josh 1260 - 33
Kevin 1590 - 35
Nina 1100 - 26
Rachael 767
Kathleen 813- 25 knees
Rob Ph. 1670 - 25
Sharon 1038 - 25
Shoeless 2040 DC - 25
Pat 1250
Steve 1230
Bekah 868
Chris 808
Kara 808
KSB 930-26
Steph 1295-2
Vincent 1530-52
Peterson 1970 DC- 30
Mike F 1720-27
Sandy 740-20knees
Mel 1000-31
Denise 935-12knees
Sam B 1120-87
Melinda 1294-18
JP 475 (24)
Tony 1760 (116)
Jon 1530 (33)
Miguel 920 (12)
Jeff 1370 (36)
Charles 1140 (28)
Cindy 640 (5 knees)
Jeff Hi 1230 (38)
Jay E. 2170 (25)
Arthur 960 (14)
Daniela 204 (6)


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28 comments:

  1. Christina - Paper Rock ScissorsMarch 28, 2011 at 10:04 PM

    I have been gone too long, I don't even know who some of the people on the list are...this makes me sad. I will be back this week.

    ReplyDelete
  2. Aimee LyonsMarch 28, 2011 at 10:08 PM

    Yeah CC- Where have you been??? We miss you!

    ReplyDelete
  3. Christina - Paper Rock ScissorsMarch 28, 2011 at 10:25 PM

    ...stuck to the chair in my office with double-stick tape and a calligraphy pen in my hand...it's that time of year...

    ReplyDelete
  4. KathleenMarch 29, 2011 at 6:32 AM

    We miss you too CC!

    ReplyDelete
  5. KathleenMarch 29, 2011 at 6:34 AM

    Am I reading the WOD correctly... 63 sumo deadlifts total? (I know, I know, we're not supposed to do the math).

    ReplyDelete
  6. NikkiMarch 29, 2011 at 7:51 AM

    Yup that's it Kathleen! Aimee can clarify if I get this wrong, but I did something like this at another affiliate last year so I'll try to explain it.

    You pick 4 weights - a 1 rep, 10 rep, 20 rep, and 30 rep weight. You want to choose weights that are challenging but that you can do all the reps in each set consecutively.

    Here's an example of what this workout may look like.
    1 rep @ 185#
    10 reps consecutive @ 155#
    1 rep @ 185#
    20 reps consecutive @ 125#
    1 rep @ 185#
    30 reps consecutive @ 95#

    ReplyDelete
  7. Chris P.March 29, 2011 at 8:24 AM

    when this popped up on mainsite 2 years ago, you could change the weight to whatever you felt was appropriate at the time. So using Nikki's example, maybe you do 185# for the first 1-rep, but then 175# for the second 1-rep because you're toasted from the 20-rep. Rest as needed between sets. Some people will do the 1-rep and then quickly go into the higher rep because physically it's going to feel lighter and therefore psychologically be easier (at least at first) Try not to break the bigger sets up!

    ReplyDelete
  8. Aimee LyonsMarch 29, 2011 at 9:03 AM

    Nik and P- spot on. You can vary the 1 Reps as needed. This is a fun one, we did it with regular Deads on 1.7.10

    here's the compare to link

    http://aimeesfitnessblog.blogspot.com/2010/01/detox-workshop-with-jen-fugo-evolving.html

    So say the set might look like this
    240-195-245-155-255-135...sets should be touch and go especially in the higher reps. Total for the WOD would be 1225

    Kathleen - Nice job on the math, you got it right 63 Sumo Deadlifts.

    ReplyDelete
  9. Christina - Paper Rock ScissorsMarch 29, 2011 at 9:39 AM

    Who is coaching the 6am tomorrow? I need a wake up call....

    ReplyDelete
  10. Jason LyonsMarch 29, 2011 at 9:42 AM

    touch and go is a very important concept here. your hands should not leave the bar. higher reps are good because they teach you how to make sure you are locked in every rep. do not get sloppy...keep a tight core throughout every rep.

    far too often i see people simply wanting a bigger number and when they touch the ground, they regrip and take a few breaths and then go back...that is not the intent here.

    practice proper breathing techniques when lifting and when to breathe and when to hold your breath so you can touch and go. important important important

    ReplyDelete
  11. NikkiMarch 29, 2011 at 9:51 AM

    CC - I coach the Wednesday 6am. I've been known to make wake up calls (just ask Miranda) so let me know if you really want one! :)

    ReplyDelete
  12. Chris P.March 29, 2011 at 11:49 AM

    what does everyone think the next Sectional WOD is going to be?

    ReplyDelete
  13. MelanieMarch 29, 2011 at 12:25 PM

    Plentus- I am feeling a Chipper is coming

    ReplyDelete
  14. Aimee LyonsMarch 29, 2011 at 12:44 PM

    Box Jump/C2B couplet
    Burpee/Deadlift couplet
    2K row

    my three choices...

    ReplyDelete
  15. KathleenMarch 29, 2011 at 1:27 PM

    Thanks everyone for your responses. I don't think I have seen a rep count like that before which is what confused me. This is the stuff that makes Crossfit so interesting!!!!

    ReplyDelete
  16. DannyMarch 29, 2011 at 1:46 PM

    I am thinking something Festivus like....but the difference is each beer/drink counts towards your final score.

    ReplyDelete
  17. Aimee LyonsMarch 29, 2011 at 1:55 PM

    Danny- AsMany"bars"AsPossible 10 Minutes? Obviously the Coconut Cream Pie Larabar variety!

    ReplyDelete
  18. DannyMarch 29, 2011 at 1:58 PM

    Oh Aimee, that reminds me...Miranda, can I borrow my dollar back? Does anyone else have an extra dollar I can borrow?

    ReplyDelete
  19. Christina - Paper Rock ScissorsMarch 29, 2011 at 2:00 PM

    Danny, Do you seriously have a shake weight as your profile pic?! Nik, YES, need wake up call. I will FB you my phone number.

    ReplyDelete
  20. DannyMarch 29, 2011 at 2:05 PM

    Christina, I do. I also have an action shake weight picture as my crossfit games profile as well. I believe in the shake weight. I wouldnt be here today if it were not for the shake weight. Ever since I started doubling the prescribed work out from 6 to 12 minutes I started to notice massive results.

    In fact Christina, I have a confession.....I did cheat during the paleo challenge. I was doubling up on the shake weight challenge as well.

    ReplyDelete
  21. Chris P.March 29, 2011 at 2:30 PM

    Danny, unless you want to be kicked out of the CrossFit Games competition, I'd delete your admission to using performance enhancing Shake Weights.

    ReplyDelete
  22. CateMarch 29, 2011 at 2:42 PM

    9:30 results:

    Pat 1250
    Steve 1230
    Bekah 868
    Chris 808
    Kara 808

    ReplyDelete
  23. CharlesMarch 29, 2011 at 3:02 PM

    Somehow I doubt CTB is going to be in there. Well, at least I'm hoping. Way to much of a pain in the ass to judge that.

    ReplyDelete
  24. MirandaMarch 29, 2011 at 8:35 PM

    Danny, I will buy you 2 coconut cream pie lara bars tomorrow. They are like heaven in my mouth!!! SO delicious, thank you Danny for sharing!

    WOD's:
    1kRow - then max weight lift
    Thruster/Burpee Couplet
    I'm excited to see what it is!

    ReplyDelete
  25. Tim PMarch 29, 2011 at 8:39 PM

    Complete as many rounds and reps as possible in 15 minutes of:
    9 Deadlifts (155lbs / 70kg)
    12 Push-ups
    15 Box jumps (24")

    ReplyDelete
  26. AnonymousMarch 29, 2011 at 9:25 PM

    Not excited about another amrap...

    ReplyDelete
  27. Chris P.March 29, 2011 at 9:47 PM

    6:30

    JP 475 (24)
    Tony 1760 (116)
    Jon 1530 (33)
    Miguel 920 (12)
    Jeff 1370 (36)
    Charles 1140 (28)
    Cindy 640 (5 knees)
    Jeff Hi 1230 (38)
    Jay E. 2170 (25)
    Arthur 960 (14)
    Daniela 204 (6)


    glad to see Aimee programmed the next sectional wod for tonight (deads/push ups)!

    ReplyDelete
  28. Aimee LyonsMarch 29, 2011 at 10:06 PM

    P- anytime...I have that amazing ability to foreshadow...

    ReplyDelete