Thursday 01/07/10

Deadlift
5 x 5

Compare to 12/21/09.


5 rounds for time of:
Shuttle Drill, 20 yds-40 yds-20 yds
8 KB Swings, 2 pood, 1.5 pood
16 Push-ups

Rest 1 minute between rounds. For the shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through the original starting point. Then perform the 8 KB swings and 16 push-ups. Rest 1 minute and repeat for a total of 5 rounds.

Record times for each round.
(Courtesy of CF Football)
Posted by Phil
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7 comments:

Seth Mierow said...

i knew it was only a matter of time:

www.crossfitfaith.com

January 7, 2010 at 9:12 AM
corzine said...

Oh dear.

January 7, 2010 at 11:46 AM
Kiley said...

Yah...I looked at the site for about ten minutes...I'm not a fan.

January 7, 2010 at 11:47 AM
Seth Mierow said...

Ten whole minutes? After I saw the WOD was: meditate in the woods and give your heart to Jesus (is that like spiritual pull-ups?) I quickly made the sign of the cross and declared: "Deliver us from evil"
Thought Corzine might like it for his German friends though.

January 7, 2010 at 2:17 PM
Kiley said...

Well, originally I thought "Barf." But then I thought I should check it out before I judged it as a bad idea. Now...I've pretty thoroughly checked it out, and I say "barf." =) But "barf" with confidence.

January 7, 2010 at 2:20 PM
Kiley said...

Back Squat 5 x 5
95
115
125
135 (ties PR)
145 x 1 (1 less than PR)

5 rounds for time, rest one minute between each round of:
2-20 Down backs (total of 80 yds)
8 KB Swings, 1.5 pood
16 Push-ups
Round 1: 1:45
Round 2: 1:56
Round 3: 2:11
Round 4: 2:08
Round 5: 2:34

January 7, 2010 at 8:47 PM
Phil said...

Deadlift 5 x 5
290-5
330-5
365-5
400-5
440-5 (5 rep PR)

Metcon
Changed 20-40-20 yd shuttle drill to 2 downbacks on volleyball court (lengthwise = 20 yards each way) - amounts to same total distance of 80 yards.
Round 1: 51.77
Round 2: 52.08
Round 3: 50.32
Round 4: 52.24
Round 5: 1:03.46

The push-ups got me on the last one.

January 9, 2010 at 3:46 PM

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