We’re not asking you to dial down the intensity for Monday’s workout, but the prescription calls for 90% of your best single effort deadlift. If while testing the weight for the metcon you can’t pull it with great form you’re going to be asked to go lighter. Your coaches are looking out for you, so don’t be surprised when this happens. With any movement, in any workout, if you can’t do it right when you’re fresh, how can you expect to execute properly when the clock is moving, the adrenaline’s flowing, and you’re getting progressively more worn down? Besides, you don’t want to spend the holiday banged up, especially if you have any distance to travel. Proceed intelligently, and give 100% as you pick up 90% eight times.

November 22, 2010
Strength: Max Height Box Jumps
WOD:
Row 500m
2 Deadlifts @ 90% of 1RM
Run 400m
2 Deadlifts
50 Lateral Jumps Over Barbell
2 Deadlifts
50 Jumping Pull-ups
2 Deadlifts
25 Burpees
CrossFit Fenway will be closed Thursday, November 25th, and Friday, November 26th. No invasion Saturday, November 27th.
9:08 w/ 180kg
10:23 w/ 141kg for the 1st 2 rds and 100kg for the 2nd 2 rds
BFD!!!
BFD? Photos from last Tuesday up at Fenway November. Some of you chaps looking strong!
Gals too!
9:59 @ 75kg.
I couldn’t find my 1RM in the mess that is my notebook, and looking back probably should have gone heavier. Loved this WOD; there’s something really fun about jumping pull-ups.
i agree, the jumping pullups were kinda fun. but the cold air during the run outside? not so much.
MHBJ – 35″ (matched old PR w/o wiping out flat on my ass this time, i.e. improved coordination – thanks for the new approach, Sandon)
WOD – 12:52 @ 105kg (you know what, i’m retracting my claim on my first Rx on this one – ‘cuz technically this was only about 87% and my current 1RM DL really isn’t where it should be anyway…)
jump- 34″ (2 inch PR!)
WOD- 10:02 @ 125kg
BADASS!!
thanks!! before the WOD started, i lifed 145kg which was a 20kg PR, so i’m pretty happy haha finally broke 300#!
lifed=lifted.
Nice pull Haley!
Daaaamn! Awesome job.
Haley let me work in my warm-up sets on her bar while she was loading it, since I had grabbed a fully-loaded bar from the previous class. I joked about trading bars for the WOD. Then she picked mine up.
Haley = strong
You’re my hero! I haven’t been able to beat my PR in DL in a long time! You’re going to have to give me some pointers!
8:24 @ 140kg
Nate – well done buddy! I couldn’t get 140 off the floor after the laterals!
Thanks bud. Good to see you back in action at the gym, sorry I didn’t get a chance to say hello this morning.
45″ box WOD: 8:27 154kg
WOD: 14:47 with 142kg …. its uscks cause we gotta run across the gym to get to the treadmills or outside or rower… but I used 142kg as my one rep max from last time but then after the WOD did a 5 rep max with it so I decided to find my new one rep max and it was 183 kg so that is a new PR for me
30.5″ jump
10:07 at 70kg.
Thanks to the noon class for letting me hop in. Great job by everyone jumping high, and crushing it.
Max Height Box Jump = 48″ from dead start
WOD = 7:33 RX’d @ 154kg
Nice hops! And killer weight (and time) on the DL!
45″ Box Jump. 6″ higher than the last time we did this.
WOD: 9:37 @ 120kg.
2 minutes max double unders for warm up.
Round 1 = 156
Rest 2 minutes
Round 2 = 114
43.5″ on the box jump, up 4″ from last time we did them, 2″ from my all-time max.
120kg on the WOD, @9:47!
WOD: 7:33 RX @ 144kg
WOD: 7:53 @160kg
48″ (PR by 3″)
10:45 @ 90 kg (with 42 burpees… most likely sub 10 with the prescribed 25 burpees)
24″ PR! Never had jumped the taller box at all and then added! 10:24 WOD. So impressed by everyones jumping! I can’t believe how high everyone was going! Blows my mind!
45″ PR — that was fun, never did it before
8:32 @ 100kg. Probably should’ve used more weight, but it’s a definite improvement for me.
worked on cleans- great coaching Eric, truly made sense
WOD: 8:32- 80 KG
should have gone heavier, but was a great cardio push!
max height and over the box are HUGE mental blocks for me! managed to get roughly 34″ though.
WOD: 9:17 with 60kg