***REMINDER, Saturday morning classes will be held in McKinley park at 8:30 and 10:00 AM this week so we can host the Women's Survival Seminar at the gym. Check back tomorrow morning before class for complete details.***
Games 2009 Event 2 (modified) - The Deadlift
Deadlift every 30 seconds adding 10# to the bar each rep. Men's Rx starts at 315 and women's Rx starts at 185. You will be paired with a partner who will add 10# to the bar every 30 seconds until you can no longer complete the rep. After the first partner finishes, switch places and the second partner will perform the WOD. For scaling purposes you can start at a weight that is 65% of your 1 rep max. Post your best lift to leaderboard.
CMT Donna Dyson of MaD CrossFit working on CrossFit celeb Pat "The Manimal" Barber at the CrossFit Games last weekend. Donna will be with us for the next few months and will be available for Sport/Swedish massage by appointment. As an experienced CrossFitter, Donna has a good understanding of the stresses we place on our bodies and how to resolve common CrossFit related musculoskeletal issues. To schedule an appointment, call or text Donna at (413) 329-3115.
UGH! At home for an 8am work call when I SHOULD be arriving at CFES. Skipped yesterday's WOD for a 7am call but since I knew I'd miss this morning, went to the track last night to work on my run. 4x: 400m run / 50 squats in 13:39. I know its embarrassing but I'm working on it. I sure miss u all.
Posted by: Cherie | July 17, 2009 at 07:49 AM
Sabrina and Gia, it was really fun working with you two this morning! Great job on your own DL's, and thanks for helping me get that PR. Now if I could only do math on the fly too.... We're off to Sun Valley for a week of hiking, white water rafting, mountain biking and skeet shooting. Hope everyone has a great week!
Posted by: Eileen D | July 17, 2009 at 09:12 AM
Big shout out to my peeps Eileen and Sabrina. You guys totally crushed it today! Congratulations on the PR's ladies!!!
Posted by: Gia | July 17, 2009 at 09:42 AM
Thanks Gia! You and Eileen were the support I needed to get a new PR. Enjoy the "rest", Eileen.
Posted by: Sabrina | July 17, 2009 at 09:54 AM
Sorry guys, just got the WOD posted on leaderboard, get those scores posted.
Posted by: Justin Riley | July 17, 2009 at 10:55 AM
nice organization today Justin. Glad we finally made it to a class and ON TIME. nice work everyone.
Posted by: donna- MaD Crossfit | July 17, 2009 at 11:24 AM
Justin- I have a question about recording this WOD. If we didn't start at 315 that means that we did not Rx, correct? So on the leaderboard we would mark that we used progression?
Posted by: Roger | July 17, 2009 at 01:25 PM
This was fun! 30# PR!! The rhythm was good and some of the mental component was taken out if you chose to trust you teammates with the weight and just went until you couldn't lift anymore! :) Thanks Geanie and Ken... good thing the math wasn't as difficult as I thought it was going to be.
Good Job to everyone... there were so many PR's today!!
Posted by: cort | July 17, 2009 at 01:30 PM
oh, ya... Justin! I'm waiting eagerly for the june/july and CF games picture montage! They are always so fun!
Posted by: cort | July 17, 2009 at 01:36 PM
Chris-your lifting was awesome!! Great job to all in the 9am class.
Posted by: Xenia | July 17, 2009 at 01:50 PM
Roger, I would say that you used a progression, but in today's case it doesn't really matter. The starting weight was adjusted to ensure it was an effective worthy WOD, not just pick up as much weight as you can once and call it a day. In order of ranking in this case, those who started at the Rx weight are going to have significantly bigger lifts than those who did not. Regardless of where you started we are most concerned with where you finished.
Posted by: Justin Riley | July 17, 2009 at 02:19 PM
I would also enter your lift in the section with individual lifts under the 1 rep max deadlift.
Posted by: Justin Riley | July 17, 2009 at 02:20 PM
Remember to wear your CFES shirts to the park tomorrow. Shirtless will be equally acceptable.
Posted by: Justin Riley | July 17, 2009 at 03:06 PM
Great work today, that was an interesting workout, glad you didn't put a 7.1km hill run in the warm up.
Justin, we will see you at 8 tomorrow to load up for the park. Let us know if anything changes.
Posted by: Matt D | July 17, 2009 at 03:47 PM
Please call me - (904) 451-9871 if you need help loading/moving items to the park.
Which part of the park are the classes going?
Posted by: Robb | July 17, 2009 at 06:23 PM