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-   -   Mondays WOD (https://board.crossfit.com/showthread.php?t=10501)

Fstyle 02-23-2003 02:22 PM

Who can deadlift twice there body weight? And do it 12 times?

Iam 200 lbs. Thats 400lbs!

Patrick Johnston 02-23-2003 06:52 PM

I'm good for about 400 lbs. one time. Then it is nap time for me. Most will have to adjust this weight (me included) but there are some animals out there that will be doing this workout with 2x bodyweight.

Don Milliken 02-24-2003 01:39 AM

If anyone over 140lbs. does even one round of this workout, with load as prescribed and with no rest between elements, they are my official relative strength-endurance hero.

Coach 02-24-2003 04:00 AM

We've got a parcel of them in the 180-200 range and, yes, they'll rest, but not long for the clock is running!! Management of work rest intervals is a critical physical/mental skill.

One of our beasts(or do I mean best?) David Kulbarsh, routinely takes the day through superior interval management. He was our low seven minute 1K row, 45lb X 50 rep thruster, 30 pull-ups champ by rowing a slow 1K. It was fun to watch because he mowed down from behind several "superior" but on that day "not as smart" athletes.


Don Milliken 02-24-2003 06:03 AM

Coach,

Wow, it's motivating to hear that people are hitting those kind of numbers. I've got work to do!

I used 100kg (~1.25x bw) for the DLs and subbed 260 skips on the rope (approx. 2 min) for the 1 mile ride. I got 4 full rounds and got to skip #67 in the 5th round.

Killer workout. Thanks Coach.

Scott Shafer 02-24-2003 02:34 PM

I just got my @ss handed to me by today's WOD. I am even more out of shape than I thought.
3 full rounds in 20 minutes:
Pushups: 18, 12, 8
Bike: 1 mile x 3
DL: 135 x 12 x 3

Yes, I sandbagged a bit (not by much, sadly), but I'm trying to follow the "consistency first" rule, then up the intensity.


Coach 02-24-2003 03:06 PM

Brilliant, Gentlemen. You clearly get it. Believe it or not so many have extraordinary difficulty with substitutions and, as Scott, so aptly put it, the "consistency rule". These two notions seem to be the greatest difficulty to full implementation of our program.

The point needs to be made that the substitutions don't necessarily imply or represent a diminished training effect. That is the whole point of the "theoretical template" notion presented in the February CFJ (CrossFit Journal).
Were I to suggest that only and exactly the WOD yielded the fitness we desire I'd be undermining the very notion of randomized/unknowable physical challenges optimizing fitness.

Thank you!!

don 02-25-2003 11:58 AM

Coach, is it ok to use wrist straps for heavy movements such as the DL's.

Patrick Johnston 02-25-2003 05:41 PM

The answer will be no. Sorry. :happy:

Janet Fisher 03-03-2003 04:09 PM

Oh. (And I was so happy to do bodyweight-5lbs on Sunday's workout.)

Are there any extra exercises to get the hands/forearms strong enough for a bodyweight deadlift (rather than wait impatiently for the hands/forearms to catch up with the back/hams/etc)?


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