Through CrossFit, we try to train all areas of fitness. This includes long workouts, short workouts, heavy workouts, etc. A classic CrossFit workout is to combine two movements in a short, but super intense couplet. The movements are not terribly complicated, the reps aren’t high, and there isn’t enough time for you to stop and rest. Longer workouts are coming tomorrow, Thursday, and Saturday. 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. This means single rep heavy deadlifts. We do not test this strength often because of some inherent risks to the lower back is proper form is not maintained. Remember to keep your abs pulled in tight, stay back on your heals, and keep your back flat. 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 Amanda
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.)