Daily WOD – Aug 9, 2011

JEFF'S FIRST TIME DEADLIFTING... 325#!!
CURIN'S FIRST DAY BACK... 285#!!

Deadlift 1-1-1-1-1-1-1

Then

Complete 3 rounds for time of:

  • 45 ft walking lunge
  • 15 air squats
  • 45 ft broad jumps
  • 15 air squats

WOD Notes: Today we will find your 1 rep max deadlift, so we have a good record of where you started during your first month at Iron Cross Athletics. This does not have to be an all-out back killer! We just need a “working” 1 rep max – meaning a weight that comes up pretty readily, with your form staying nice and tight. You have 7 attempts to find your 1 rep max.

Community Notes: Do you track your Daily WOD results in a notebook or journal? If not, you should! One of the great things about CrossFit is that your workouts are measurable, recordable, and comparable. We do this on purpose – so you can track your progress over time. Maybe today your 1 rep max deadlift is 120#. But in three months you might pull a 140#. And in a year you might lock out with 200#. By keeping a journal of your results you’ll have undeniable proof that every day you’re getting stronger, faster, and fitter.

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This Post Has 12 Comments

  1. I will see you tomorrow sunshine!!! Can’t wait to wod “officially” at Iron Cross!!!

  2. deadlift day! my favorite.

  3. Results:
    Joe 315 / 3:58
    Kevin 405 / 3:42
    Karen 210 (10# PR!!) / 5:41
    John 500 / 3:06
    Dan 315 / 6:29
    Miranda 230 (form) / 5:12
    Curin 285 / 2:10 (1 round)
    Killa 225 / 4:51
    Nikki 250 / 3:22
    Jeff 325 / 4:52

    1. Karen I’m with ya! What an awesomely strong group of crossfitters!! Very cool to have you all aboard 🙂

  4. 500# John!!! Beast!

  5. great time tonight! Thanks for watching my back Karen! I think you need a nick name…hmmm, lets think of something….

    1. hehe dr. kropf got me started on “sarg” (sargent largent), and Donk calls me kezzie.

      you did SO well tonight, girl. i know how hard it is to set a boundary. i’m proud of you for pushing just the right amount.

      i’m also excited that we might be “neighbors!!”

      you doing KOP or Pville tomorrow? the lure of annie is strong….

  6. Thanks Mel, I’m pumped I can walk today, usually a 500 breaks me down pretty bad!

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