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Tuesday 100706

5
Jul

Tuesday 100706

Strength:

5-4-3-3

  • Deadlift

*Goal for today is to find your 3 Rep Max (RM) Deadlift.  We’re going to use this number in the WOD proceeding the strength portion, so make sure you give this your all out effort. 

WOD:

For Time:

  • 50 Deadlift
  • 1 Mile Run

*Using your 3 Rep Max Deadlift acquired during the strength portion, we will get a predicted 1 Rep max weight.  Use 55% of your predicted 1 Rep Max weight during the WOD.

Great Job!!!

I wish I could express how proud I am of everyone who came in today.  Today was an amazing day at the gym, the atmosphere was rocking and everyone came in to work.  We had 10 people set a new PR for their 3 rep Deadlift, which included George who increased his 1 rep max 55 pounds.  In addition it was even more amazing and inspiring watching all of you bust your butts on the 1 mile run after the Deadlifts.  Before the workout started I could see a lot of uncertainty in some of your eyes, however not a single person stopped and did not finish.  Julie and Charli both commented that they couldn’t remember the last time they ran 1 mile straight, and they both went out and through down a pretty respectable time.  Great job once again to everyone, and keep up the good work.

Results:

  • Shannon: 165, 245, 245(1 rep max 275) 50 reps @150 = 10:24
  • Jake: 155, 255 (1 rep max 290) 50 reps @ 160 = 11:22
  • Court: 95, 115, 135, 165, 175 (1 rep max 200) 50 reps @110 =10:54
  • Cory: 135, 185, 205 (1 rep max 230) 50 reps @125 = 11:40
  • Charli: 105, 115, (1 rep max 130) 50 reps @ 70 = 17:31
  • Julie: 95, 110, 115, 135 (1 rep max 155) 50 reps @85 = 15:55
  • Amber 125, 145 (1 rep max 165) 50 reps @ 90 = 15:45
  • George 165, 205, 285, 315 (1 rep max 355) 50 rep @ 195 = 13:51
  • Rick 185,225,245,265 (1 rep max 300) 50 rep @ 165 = 14:50
  • Cajeme 185, 225, 255, 50 rep @ 135 = 10:54
  • Courtney V 185, 210, 235, 250 (1 rep max 280) 50 rep @ 155 = 12:37
  • Jay 75, 85, 95, 110, 120 (1 rep max 135) 50 rep @ 75 = 13:08
  • Miss Lite 95, 105, 125, 135 (1 rep max 155) 50 rep @ 85 =14:18
  • Karmen 95, 115, 130, 140 (1 rep max 160) 50 rep @ 85 = 11:51
  • Brandon 50 rep @ 205 = 9:01

Randy first of many CrossFit WOD's to come!

1 Response

  1. Aaron

    @CF Pensacola

    Lift: Romanian DL, 5×3 (135#) for form only

    WOD:
    3 rounds for time of:
    500m Run
    25 Supermans (supposed to be back extentions but not enough GHDs)
    15 Pull-ups

    Total Time: 13:53 (splits: 4:29, 4:44, 4:39)

    Have I said how much I hate running lately?

    Today’s WOD at Surge looks beautifully painful! Have fun.

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