Tuesday 8.24.10

The deadlift set up on the left is a weak set up position. The shoulders are pulled forward, the back is not tight, and the shoulders forward of the bar and high hip position will pull her body weight forward when the bar comes off the ground. The set up to the right is strong. Shoulders are pulled back, she has a good lumbar curve, and her shoulders are over the bar. Her hips are down allowing the legs to do some of the work and not put all the stress on the back. If she had a neutral head position it would be a near-perfect deadlift set up.

Deadlift 5@ 75%, 4@ 80%, 3@85%, 2@ 90%, 1@ 95%, and 1 at +100% of your previous 1rm.

30-25-20-15-10 reps of:
- Hang Power Clean (75/45)
- Hollow Rocks

WOD Tips:
For the deadlift, you must know your previous 1rm for this to work. Figure out the above percentages, warm up, and then do the rx'd reps at the rx'd weight. If you don't have a 1rm recorded, shame on you! This will be guess work if you don't have it recorded, but attempt to find your 1rm and then RECORD IT!

For the metcon, the barbell should not be set down during the hang power cleans. Because the weight is light, really emphasize the shrug and the quick turn over of the elbows. This is a good opportunity to dial in your clean technique. For the hollow rocks, check out this video. It's pretty good, except there should be less movement in the hips.

Post weights and times to the comments section! bc


  1. SWOD: Deadlift-125 lbs

    Metcon: 30-25-20-15-10 rounds in 11:29 of:
    Hang Power Clean-40 lbs
    Hollow Rocks

  2. deadlift - 105lbs

    12:22 45lbs

  3. SW:OD: Deadlift
    5 @ 170#, 4 @ 180#, 3 @ 190#, 2 @ 215# 1 @ 240#


    30 - 25 - 20 - 15 10
    Hang Power Cleans
    Hollow Rocks

    Congrats to Anthony for reaching a new PR, 240# Deadlift

  4. SWOD: Deadlift 150x5, 160x4, 170x3, 180x2, 195x1
    tried for a new pr and failed twice @ 205

    Metcon: 7:15ish

  5. Swod: set alarm to attend 5 am class
    Wod: hit snooze button AMRAP- 5 rounds PR!

  6. Linda
    10-9-8-7-6-5-4-3-2-1 rep rounds of:

    •Deadlift 1.5 x bodyweight
    •Bench Press 1 x bodyweight
    •Clean (squat) 0.75 x bodyweight

    used 150 as body weight today so I could complete the bench portion. (actual is about 214.) So: 225 dl, 150 bp, 115 pc. on round 5 I changed to full cleans.

  7. SWOD: 160x5,170x4,180x3,...failed at 190 3x. I was smoked.
    Metcon: 12:53 (45lbs)

  8. I did "Linda" with Bill and Craig. I did it rx'd with 365 deadlift, 245 bench press, and 185 clean. Time was 41:40. Not very motivating doing this one by yourself. I really wanted under 35:00. Next time.

  9. Nice Job everyone, especially Holly!

    I did "Linda" with Bill and Brad. I did it with Brad's bodyweight because i didnt know mine with 365 deadlift, 245 bench press, and 185 clean.

    29:02. almost 2 min. slower than last time but 10# heavier on each lift.

  10. Football XFit: back box squat 1,1,1,1,1,: 200,205,210,215,220

    5 rounds for time:12:32
    bearcrawl 20 yrds,
    5 deadlifts: 225lbs.
    10 burpees

  11. SWOD DL 405 [NEW PR!]
    METCON 10:27 RX

  12. did METCON first RX @ 13:42
    SWOD: got 375x5....failure after that. WEAK !!!!

  13. I made one up today that i did in my garage. i named it "Brooke" after my 2yr old because it seemed like a sweet little workout until i put it altogether and it kicked my butt!
    3 rounds for time: 500 meter row,20 "tricep"push ups,20 abmat sit ups. After a 1000 meter warm up. took me 13:40.Thats what i get for takin so much time off.

  14. no deadlifts
    Metcon as rx

  15. SWOD: Deadlift-325 lbs

    Metcon: 30-25-20-15-10 rounds in 13:10 of:
    Hang Power Clean-70 lbs
    Hollow Rocks

  16. SWOD - Deadlift 145 lbs

    metcon 30-25-20-15-10 in 11:33 of:
    Hang Power Clean - 35 lbs
    Hollow Rocks

  17. SWOD: Deadlift 215#

    hang power cleans 45#
    hollow rocks


    That was a fun WOD. Thanks Kyle and Erica for all the help with my deadlifts. I feel like my form is getting better everytime.

  18. swod: D/L 225x5 245x4 260x3 285x2 failed at 310x1 it's all good, next time:)
    metcon: 8:42 rx'd Im hungry!!

  19. SWOD: DL 205x5, 220x4, 235x3, 250x2, 265x1 working on 275... Ill be there soon.

    METCON: 10:04

    I was at the 0930 class... better late than never I suppose.

  20. SWOD: 225x1, Failed @ 245x1...so close! Why didnt I do 235??? haha

    WOD: 10:52 as rx'd.

  21. SWOD: 345x1...Feel like my form is getting closer. Back doesn't hurt today. Thanks guys.

    WOD: 9:38 as rx'd.

  22. SWOD: 205lb - still ugly, but a lot better than my first 205 a couple weeks ago.
    Metcon: 10:04 as rx'd

    * went home and deadlifted a bathroom door to put it back on the hinges. I love crossfit :)

  23. SWOD- 150 x 5, 160 x 4, 170 x 3, 180 x 2, 190 x 1, didn't try 200. Need to work on form.

    Metcon: 9:35 @ 45 lbs

  24. 285 Lbs Deadlift

    Metcon 9:15 RXd'

  25. SWOD: Deadlift 140x5, 150x4, 160x3, 170x2, 180x1, 190x1

    Metcon: 10:20

  26. SWOD - 145lbs Deadlift

    Metcon - 11:19

  27. SWOD 255x1 fail 260x2
    Metcon 17:56

  28. to christy: you went for 245 cuz you were "on fire"! your mind was all over the 245 but the body was pooped out from all the previous lifts. next time yes we wont make such a big jump on that final rep. Nice job on the 225 damn you're strong!
    Congrats to all tonight ! it was "tear it up tuesday" for all the evening classes and you tore it up!