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Tue

July

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Dead Sprint E-mail

 

CFE WOD:

Run Ladder
800m warm-up and cool down
Running Tech Drills
WOD: 4 x 100m Not Timed followed by (200, 400, 600, 800, 600, 400, 200) Rest time as follows between intervals:  1:00, 1:30, 2:00, 3:00, 2:00, 1:30.

Strength:

Lumberjack Press 5-5-5, each side
DB Front Raise, 3 x 10 each side

WOD:

Dead Sprint (75% 1RM)
1 Dead Lift, sprint 100 m
2 Dead Lift, sprint 200 m
3 Dead Lift, sprint 300 m
2 Dead Lift, sprint 200 m
1 Dead Lift, sprint 100 m
*Compare to Monday 8-3-09

 

Daily Challenge:  backwards rope jump, 100 reps

Post times and loads to comments.

Comments
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Karen Brown  - Dead Sprint   |August, 3 2010 - 8:54 pm
avatar Strength:
Lumberjack Press 5-5-5, 33-33-33
DB Front Raise, 3 x 10, 10# on all

WOD:
Dead Sprint (75% 1RM)
1 Dead Lift, sprint 100 m
2 Dead Lift, sprint 200 m
3 Dead Lift, sprint 300 m
2 Dead Lift, sprint 200 m
1 Dead Lift, sprint 100 m

6:19 @ 123#...
B. J. Bender  - Spread dint   |July, 29 2010 - 5:08 pm
avatar Not sure on the lj lifts.
WOD 375# - 4:50
Jarred Smith  - Dead Sprint   |July, 28 2010 - 9:39 pm
avatar 315# deadlift
4:50
Kristen Dolf  - dead sprint   |July, 28 2010 - 9:36 am
avatar 6:48, 173#

First time to DL & run since injury. I guess I'm ok w it.
Nicole Johnson  - Dead sprint   |July, 28 2010 - 9:26 am
avatar Lumberjack: 11-22-33 I did tons better this time. I think last time I wasn't keeping my elbow in close.
DB raise: 7-10-10

WOD: 6:24 #123

Finisher: 100 backwards jump rope.
Jo Bittle  - Dead Sprint   |July, 28 2010 - 8:44 am
avatar 5:48 w/220#-Rx'd
TIA JOHNSON  - Dead Sprint   |July, 28 2010 - 8:23 am
avatar Strength:
Lumberjack Press 5-5-5, 33-38-40....awkward!!!
DB Front Raise, 3 x 10, 15# on all

WOD:
Dead Sprint (75% 1RM)
1 Dead Lift, sprint 100 m
2 Dead Lift, sprint 200 m
3 Dead Lift, sprint 300 m
2 Dead Lift, sprint 200 m
1 Dead Lift, sprint 100 m

6:31 @ 153#....I'm thinking a combination of doing Helen in the AM, Whole30 & the heat just zapped my energy for this WOD Saw some very impressive weight and times for this WOD tho.....very cool!!! Nice job 4:30 peeps!! Jenn....your deadlifts were perfect...great job lady!!
Justin Boeckman   |July, 28 2010 - 8:09 am
avatar Lumberjack Press: 65,75,85

Dead Sprint (75% 1RM)
1 Dead Lift, sprint 100 m
2 Dead Lift, sprint 200 m
3 Dead Lift, sprint 300 m
2 Dead Lift, sprint 200 m
1 Dead Lift, sprint 100 m

4:37, 235 I probably need to move up in weight as it's been a while since I got my 1 rep dead lift.
Anthony Robb  - Dead sprint   |July, 27 2010 - 11:43 pm
avatar 5:08 185#
Waders -  - Dead sprint   |July, 27 2010 - 11:19 pm
avatar 4:30 Rx @ 90% w/ 300# DL
previously 4:15 w/ 225#
Tom Russell  - Better keep working   |July, 28 2010 - 9:45 am
avatar If you don't, Jo will eventually be deadlifting more than you. Jeez.
Mai Muse  - Dead Sprint   |July, 27 2010 - 10:36 pm
avatar Strength:
Lumberjack Press: 11-13-13
DB Front Raise, 3 x 10: 7#

WOD:
Dead Sprint (75% 1RM)
1 Dead Lift, sprint 100 m
2 Dead Lift, sprint 200 m
3 Dead Lift, sprint 300 m
2 Dead Lift, sprint 200 m
1 Dead Lift, sprint 100 m

6:13, 63# (first time to dead lift)

physical challenge: 100 backwards jumprope
Carl Klotz  - Dead Sprint   |July, 27 2010 - 10:31 pm
avatar WOD: 4:38 with 300#
Jared Muse  - Dead sprint   |July, 27 2010 - 9:53 pm
avatar 305# deadlift
5:42
Jeremy Thompson  - Dead Sprint   |July, 27 2010 - 9:33 pm
avatar Lumberjack Presses: 5-5-5
45-65-75

DB Front Raise: 3x10
25-25-25

WOD:
4:40 w/ 275#
Laura Rankin  - Dead sprint   |July, 27 2010 - 9:26 pm
avatar Lumberjack press--5-5-5, 33-38-43#
DB front raise--3x10--10-15-20#

WOD: 6:16 with 188#
Jennifer Penland  - Dead Sprint   |July, 27 2010 - 9:13 pm
avatar Lumber jack Press: 15-22-33(one side only on the last one)
DB Raise: 10-10-10

WOD: 6:41 with 123# (45 second PR)

Finished with 100 backwards rope jump
Celeste P  - Dead Sprint   |July, 27 2010 - 9:43 pm
avatar Lumberjack Press 5-5-5 ea side @ 11, 22, 33

Dumbell Front raise 10-10-10 @ 6, 9, 9#

WOD: Dead Sprint
1 Dead Lift, sprint 100 m
2 Dead Lift, sprint 200 m
3 Dead Lift, sprint 300 m
2 Dead Lift, sprint 200 m
1 Dead Lift, sprint 100 m

7:19 @ 123#

Finisher: 100 backwards jump rope
Brice Collier  - Dead Sprint   |July, 27 2010 - 9:06 pm
avatar Lumberjack Press: 75-85-95

WOD
1 Dead Lift, sprint 100 m
2 Dead Lift, sprint 200 m
3 Dead Lift, sprint 300 m
2 Dead Lift, sprint 200 m
1 Dead Lift, sprint 100 m

4:28 w/375
"Pistol" Pete Miller  - Dead Sprint   |July, 27 2010 - 8:15 pm
avatar 225# deadlift. 5:10 pr
Charles Te   |July, 27 2010 - 8:04 pm
avatar Strength:
Lumberjack Press: 45-55-65
DB Front Raise, 3 x 10 each side: 20#

WOD:
Dead Sprint (75% 1RM)
1 Dead Lift, sprint 100 m
2 Dead Lift, sprint 200 m
3 Dead Lift, sprint 300 m
2 Dead Lift, sprint 200 m
1 Dead Lift, sprint 100 m

4:40, 235#

physical challenge: 100 backwards jumprope
kim sullivan  - Dead sprint   |July, 27 2010 - 8:02 pm
avatar Lumberjacks: 20,30,30
shoulder raise: 10,15,15
wod: 153# 5:46
100 backward jumps
Emily Borders  - Dead Sprint   |July, 27 2010 - 7:50 pm
avatar LJ Press: up to 33#
DB Raise: 10-15-15

WOD: 6:19 w/ 185#
Adam Borders  - Dead Sprint   |July, 27 2010 - 7:21 pm
avatar Lumberjack: 45-55-65(did 5 only on one side on last set)

DB Front Raise: 20#

WOD: 4:39 235#
Lindy Lou  - Dead Sprint   |July, 27 2010 - 7:17 pm
avatar Lumberjack Press: 33-38-40

Dead Sprint (75% 1RM)
1 Dead Lift, sprint 100 m
2 Dead Lift, sprint 200 m
3 Dead Lift, sprint 300 m
2 Dead Lift, sprint 200 m
1 Dead Lift, sprint 100 m

Time: 6:07, 205#
Tom Russell  - Press; Run-Deads-Pulls   |July, 27 2010 - 11:00 am
avatar Strength: Press 5-5-5
105-115-120 (5RM)

Squat 1x20 (120#)

WOD: 4RFT
Run 200m, 5 deadlift (215#), 10 pull-ups
8:55
Jennifer Friesen  - CFE   |July, 27 2010 - 8:51 am
200, 400, 600, 800, 600, 400, 200

:43, 1:27, 2:22, 3:22, 2:24, 1:32, :41
David Jordan  - Dead sprint   |July, 27 2010 - 8:50 am
Met a crossfitter from Guam today, things are looking up.

Bench press 2 sets of 5 at 135, one set at 185. Years since last Attempt

Wod: 7:00 with 100 lb db's all sprints stArted with stairs to 2nd floor track 8:15 in aug 09 with 305.
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