Thursday 4/2/09

As many rounds as possible in 10 minutes of:

15 x Body weight dead lift
9 x Pull up
21 x 35lb Dumbbell push press

Post number of rounds to comments.

On this workout, do not get too wrapped up in the body weight deadlift. I see guys everytime sitting around trying to do the monkey math of figuring out how many 5/2.5 lb plates they need to put on the bar to get close to their body weight. We will set up a few bars and roll with what ever is closest, I recommend setting up a 155lb, 185lb, and 205lb bar. The goal on this is to maintain the intensity for 10 full minutes. At no time should you be looking at the weight. If the weight you pick has you doing reps of 1 and 2 at a time then you are going too heavy. Scale down and work something lighter. Same goes for the dumb bells, if the 35s are being used grab the 30s or 40s. Get away from pushing the prescribed weight and get into pushing yourself to the prescribed outcome. When you get done with this, you should not have any juice left in your tank. Arvin lung should ensue shortly. See you in the morning. 3, 2, 1...go!

17 comments:

Hungry Hungry Hippo said...

3 sets + 5 deadlifts on the 4th

Vanilla Gorilla said...

The first time I did as rx'd 3 rounds and 15 BW (155) DL + 9 pullups.

Afterward I was talking to MAJ Blackmon and he pointed out I did not sweat as much as I should have.

Second time around 5 rounds (this time with 25 lbs dumbbell) plus 5 BW DL.

Last thing I have to add is that is so great to see such a large group this morning. You really do feed off the energy.

Tex said...
This comment has been removed by the author.
Tex said...

4 rounds as rx'd

dkeys said...

3 rounds and 10 DL...great work by everyone this morning. Can't wait till we get the Black and Gold Room up and running.

On-On!

Black and Gold CrossFit said...

4 rounds 15 dead lifts...good work this morning. Way to keep the intensity up. Tony N. way to come back for more. See you tomorrow.

Step said...

3 through, had to scale down the DL weight to 155 though

CMCD said...

4 rounds.

Smoked

Demet-hook said...

4 sets plus 11 DL's

Body weight is 165

It's amazing what kind of workout you can do in 10 minutes...awesome workout

Demet-hook said...

my deadlift form wasn't too good

RW said...

4 rounds + 12 DL (DL = 195)

PTisFREE said...

3 rounds +15DL, 9PU, 11PP

DL=175

JP said...

3 completed and through 5 pullups on the fourth.

My DL form went to crap on the fourth one. Thanks to the people out there who coached me on.

NM said...

4 rounds + 15 DL (DL=175) + 2 pull-ups.

Look forward to seeing you all tomorrow morning for CF Friday. I can't wait for all the officers and NCOs of BTD to see the CF Team and how hard you work.

MattF said...

4 rounds. used 45 lbs. DB's.

A lot of work in only 10 min!

SB said...

4 rnds scaled to 135lbs DL and 30lbs on PP. did this one at the MWR.

Mac said...

4 rds exactly. Might have done one more DL, but was thoroughly spent.
Apologies for missing CF Friday this morning, but did return from TDY until 0300. Yes, exhibiting weakness, but I'll make up for it this weekend.