Posts tagged deadlift
Balls and Chains
14 days ago
CFD will host an in house Olympic Weightlifting Meet
for our athletes on Saturday, June 15th!
Only a few spots left! Details here
WOD for Tuesday 051413 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups
Skill:
EMOM for 6 minutes:
Hang Power Clean from 1st position
Full Clean from 1st position
Done with 35% 1RM
Strength:
Deadlift
5 reps @45%
5 reps @55%
3 reps @65%
3 sets of 4 reps @75% 1RM
Conditioning:
3 Rounds For Time – everything done with a Med Ball (20/14)
Run 200m
15 Burpees
Run 200m
15 Situps
Run 200m
15 Front/Goblet Squats
Time Cap: 20 minutes
Post Deadlift Loads and Workout Time to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 1 HPC and 1 full Clean each minute. Use 35% of your Clean 1RM. This is for technique! Do not go over 40%.
For the strength segment, follow the warmup progression and then complete 3 sets of 4 reps at 75% 1RM. Rest 2-3 minutes between work sets. The entire strength segment shouldn’t take longer than 20 minutes.
For the conditioning workout, use and carry the same med ball for the entire workout. Do your burpees with the medicine ball (see video below). Be careful to not knock the wind out of yourself 
Hold the ball across your chest (or over your head for more difficulty) for the situps. You may carry the ball anyway you choose for each 200m run. Note that it is a total of 1800m of running (600m total each round).
We are putting together new PR/Ranking Boards!
Please send the following info to Coach Bea (beatrice@crossfitdurham.com):
– your most recent 1RMs for all of your lifts (squat, press, deadlift, clean, snatch, etc)
– your most recent score on any Benchmark WOD you’ve done (don’t worry, we have several more of these coming in the next few weeks too).
Med Ball Burpees
Hero Tuesday
1 week ago
CFD will host an in house Olympic Weightlifting Meet
for our athletes on Saturday, June 15th!
Details here
WOD for Tuesday 050713 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups
Strength:
Press
5 reps @45%
5 reps @55%
3 reps @65%
3 sets of 4 reps @75% 1RM
Skill:
Dips
3 sets @ 70% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 6 reps)
Conditioning:
“DT”
5 Rounds For Time:
12 Deadlifts (155/105)
9 Hang Power Clean
6 Push Jerk
Time Cap: 20 minutes
Post Press Loads and Workout Time to Comments
For the strength segment, follow the warmup progression and then complete 3 sets of 4 reps at 75% 1RM. Rest 2-3 minutes between work sets. The entire strength segment shouldn’t take longer than 20 minutes.
During the skill segment, which is to be done after the Press today, perform 3 sets of Dips. Determine the number of reps for each round by taking 70% of your 1 set max. Rest 2-3 minutes between sets. Follow this progression scale if you don’t have Ring Dips: Pushups – Ring Pushups – Bar Dips – Ring Dips.
This is a CrossFit Hero WOD. We’re putting a 20 minute time cap on it today. You are using the same load for all three movements. Try to complete each round without putting the bar done. Obviously, each time you put it down you’re creating more work for yourself.
We are putting together new PR/Ranking Boards!
Please send the following info to Coach Bea (beatrice@crossfitdurham.com):
– your most recent 1RMs for all of your lifts (squat, press, deadlift, clean, snatch, etc)
– your most recent score on any Benchmark WOD you’ve done (don’t worry, we have several more of these coming in the next few weeks too).
Iceland Annie takes on “DT”
Jack Strikes Back
1 week ago
CFD will host an in house Olympic Weightlifting Meet
for our athletes on Saturday, June 15th!
Details here
WOD for Monday 050613 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
4 Rounds of Burgener Warmup – – (see video)
Skill:
Complete 3 Rounds (not timed)
1 Hang Power Clean
1 Hang Clean
1 Power Clean
1 Clean
Use 40% 1RM
Strength:
Deadlift
5 reps @50%
5 reps @65%
3 reps @80%
2 reps @90%
Establish 1RM (no more than 3 attempts)
Conditioning:
10 Rounds:
3 Goblet Squats (70/52)
3 KB Swings
3 Pushups
Time Cap: 7 minutes
Post Deadlift Loads and Workout Time to Comments
Complete the Burgener Warmup for 4 rounds BEFORE class begins – first round with PVC, 2nd with training bar, 3rd and 4th with women’s bar (guy’s should do a 4th with a 45lb bar). For the skill segment, complete three rounds of the 4 movement complex. This is untimed, but shouldn’t take more than 6-8 minutes. Don’t rush and make sure you are set up well for each movement. You can rest between rounds as well.
the strength segment, you will establish a 1RM Deadlift for the day. Follow the reps and % progression up to 90% and then take 2-3 attempts at a 1RM. Failing is ok, but know your capacity and don’t be stupid. Also, you should be working with at least one other person at your station. This will help insure that you don’t work too quickly and also get us working together. Make sure you ring the Cowbell and write your PRs on the board too!
For the conditioning workout, use the same KB for both movements. The Swings are American (ie, overhead). Use the heaviest load you can that will allow for unbroken Goblet Squats. Up the intensity on Pushups with either hand release or making them dynamic.
We are putting together new PR/Ranking Boards!
Please send the following info to Coach Bea (beatrice@crossfitdurham.com):
– your most recent 1RMs for all of your lifts (squat, press, deadlift, clean, snatch, etc)
– your most recent score on any Benchmark WOD you’ve done (don’t worry, we have several more of these coming in the next few weeks too).
ENDURANCE WORKOUT tonight at 6pm!
KB Goblet Squats
Goblets Of Fire
3 weeks ago
WOD for Friday 042613 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)
Skill:
EMOM for 8 minutes:
Hang Power Clean from 1st position
Full Clean from 1st position
Use 40% 1RM Clean
Strength
Deadlift
5 reps @60%
3 reps @70%
3 reps @80%
4 singles @90% 1RM
Conditioning:
15-12-9-6-3 Reps For Time:
Pullups
KB Goblet Squat (62/44)
Time Cap: 8 minutes
Post Deadlift Loads and Workout Time to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 1 HPC and 1 full Clean each minute. Use 40% of your Clean 1RM. This is for technique! Do not go over 40%.
For the strength segment, for the Deadlift follow the reps and % progression up to 4 singles at 90% 1RM. You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets. These are going to be very heavy.
For the conditioning workout, you have an 8 minute time cap. Pullups can be done any way you choose. Consider doing them with neutral grips instead of the normal overhand grip. See the video below for a good Goblet Squat demo. The bell should be held tight just under your chin by either the “horns” or the bell. Keep your elbows in tight.
ENDURANCE WORKOUT tonight at 6pm! Bring a stopwatch!
KB Goblet Squats – Elbows In!
Cannon Ball Run
3 weeks ago
CFD In House Weightlifting Meet
Mark your calendars for Saturday, June 15th!
Details coming soon!
WOD for Tuesday 042313 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)
Skill:
EMOM for 6 minutes:
Snatch from 1st position
Snatch from 2nd pos
Snatch from Floor
Done with 40% 1RM Snatch
Strength:
Back Squat
5 reps @45%
5 reps @55%
3 reps @65%
3 sets of 4 reps @75% 1RM
Conditioning:
AMRAP 15 minutes, 3-6-9-12-15-18 reps of:
Deadlift (40% of 1RM)
Run 200m with Med Ball (20/14) between rounds
Post Back Squat Loads and Workout Rounds Completed to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 1 full Snatch from each position every minute on the minute for 6 minutes (18 total reps). Do these at just 35-40% 1RM. They should feel pretty light. This is for technique. To add a level of difficulty, hold each landing in the bottom position (overhead squat) for a 1-3 second count.
For the strength segment, follow the warmup progression and then complete 3 sets of 4 reps at 75% 1RM. Rest 2-3 minutes between work sets. The entire strength segment shouldn’t take longer than 20 minutes.
For the conditioning workout, the RX Deadlift load is 40% of your most recent 1RM. Do not guess, and do not use more just because you think it’s too light! Carry the Med Ball anyway you can for each 200m run, which is done between rounds of Deadlifts.
Here’s an example of how to pause in the bottom of your Snatch
Not All Conditioning Is The Same
1 month ago
WOD for Thursday 041813 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)
Skill:
Clean Work
5 rounds of 3 Unbroken Hi-Hang Cleans @ 35% 1RM Clean
90 seconds rest between rounds
Strength:
Deadlift
5 reps @55%
3 reps @65%
3 reps @75%
3 sets of 2 reps @85% 1RM
Conditioning:
5 Rounds NOT FOR TIME
10 Front Squats (185/135 or 55-65%)
10 Good Mornings (135/95)
10 Back Extensions
Post Deadlift Loads and Workout Loads to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins. For the skill work, load a bar to 50% of your 1RM full clean and perform three unbroken full cleans from the high hang (hip) position. These are for technique, primarily to work on opening your hips and getting under the bar. Rest 90 seconds between rounds. Total time here should be less than 10 minutes.
For the strength segment, for the Deadlift follow the reps and % progression up to 3 sets of 2 reps at 85% 1RM. You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets. These are going to be pretty heavy.
The conditioning workout is NOT FOR TIME. You should work in pairs or even threes so you can share bars…just like a strength segment. Perform 10 reps, unbroken, of each movement. Use the posted % to determine your FS loads. If you cannot complete sets of 10 then you need to use less weight.
Good Mornings
Double Doozie
1 month ago
Free Olympic Lifting Seminar on Saturday, April 13th!
Limited Spots! More info here
WOD for Tuesday 040213 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)
Skill:
EMOM for 6 minutes:
Hang Power Clean from 1st position
Full Clean from 1st position
Use 50% 1RM
Strength:
Deadlift
5 reps @45%
5 reps @55%
3 reps @65%
4 sets of 4 reps @75% 1RM
Conditioning:
Part 1:
EMOM for 10 minutes, alternating minutes of:
High Wall Ball (20/14)
Pullups
Part 2:
AMRAP in 10 minutes:
6 Power Cleans (135/95)
9 Burpees
12 Air Squats
Post Deadlift Loads and Workout Reps (Pt. 1) and Workout Rounds (Pt. 2) to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 1 HPC and one full clean from the first position (high hip) every minute on the minute for 8 minutes (16 total reps). Do these at 50% 1RM of your full clean. They should feel pretty light. This is for technique.
For the strength segment, follow the warmup progression and then complete 4 sets of 4 reps at 75% 1RM for the Deadlift. Work quickly through the light warmup sets and then rest no more than 2-3 minutes between work sets. The entire strength segment shouldn’t take more than 25 minutes.
The conditioning workout has two parts today, totaling 20 minutes. For Part 1, alternate each minute for 10 minutes between “high” wall balls (men shoot OVER the red line, and women hit the red line) and pullups (kipping is cool). Immediately upon finishing the last minute of Part 1, begin the 10 minute AMRAP .
Clean with Coach Burgener
