Through CrossFit, we try to train all areas of fitness. Â This includes long workouts, short workouts, heavy workouts, etc. Â A classic CrossFit workout is to combine two movements in a short, but super intense couplet. Â The movements are not terribly complicated, the reps aren’t high, and there isn’t enough time for you to stop and rest. Â Longer workouts are coming tomorrow, Thursday, and Saturday. Â So, get in today, move as fast as possible, and get it done.
Today also marks the end of the deadlift stregnth programming for this month. Â This means single rep heavy deadlifts. Â We do not test this strength often because of some inherent risks to the lower back is proper form is not maintained. Â Remember to keep your abs pulled in tight, stay back on your heals, and keep your back flat. Â If you start to bend at the lower back, be ready for a coach to tell you to “Drop the weight!”
CrossFit Alloy WOD for 3/24/2015:
Strength:
Deadlifts
1, 1, 1, 1, 1, 1, 1
MetCon:
4 Rounds for Time:
10 Back Squats (155/105)
15 Ring Dips
Post Weight and Time to Comments
10:00am – Road Warrior Boot Camp with Vanessa
7:30pm – Yoga with AmandaÂ
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Time:
10 Back Squats (135/95)
10 Ring Dips
Brass:
4 Rounds for Time:
10 Back Squats (115/75)
15 Pushups (may be from Knees)
Bronze:
4 Rounds for Time:
10 Back Squats (95-75/65-55)
10 Pushups (may be from knees and ab mat under chest)
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Time:
10 Back Squats (135/95)
10 Ring Dips
Brass:
4 Rounds for Time:
10 Back Squats (115/75)
15 Pushups (may be from Knees)
Bronze:
4 Rounds for Time:
10 Back Squats (95-75/65-55)
10 Pushups (may be from knees and ab mat under chest)
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Time:
10 Back Squats (135/95)
10 Ring Dips
Brass:
4 Rounds for Time:
10 Back Squats (115/75)
15 Pushups (may be from Knees)
Bronze:
4 Rounds for Time:
10 Back Squats (95-75/65-55)
10 Pushups (may be from knees and ab mat under chest)
Deadlift PR – 405 lbs
Platinum – 5:15
Deadlift PR – 405 lbs
Platinum – 5:15
Deadlift PR – 405 lbs
Platinum – 5:15
Deadlift: 325 lbs. for 1 rep
Steel: 5:39 (one of the first times that I used 135 lbs. in the WOD where I needed to clean it as part of the elements. I had been previously stuck at 125/115 lbs.)
Deadlift: 325 lbs. for 1 rep
Steel: 5:39 (one of the first times that I used 135 lbs. in the WOD where I needed to clean it as part of the elements. I had been previously stuck at 125/115 lbs.)
Deadlift: 325 lbs. for 1 rep
Steel: 5:39 (one of the first times that I used 135 lbs. in the WOD where I needed to clean it as part of the elements. I had been previously stuck at 125/115 lbs.)