Wednesday December 7, 2011

Thanks Steph for sharing this one!

**Announcements**

• This Sunday Threshold Racing is holding an endurance biased competition at CrossFit Moxie.  I'd love to have a bunch of you Cadence athletes get out there and represent.  You can register for it and find out more info here. 

WOD

ROMIK

- SMR: wherever you need it

- pigeon 2 min/side

- OHS hold 1 min

Strength

- deadlift 5-5-5-5-AMRAP; rest as needed

*Remember, be conservative!  If you know your DL 1RM, take 10% off that, then start with about 70% of that number working up to about 85%.

MetCon

7 RFT:

- 10 burpees

- 40 double-unders

Post results and thoughts to comments.

Comments

[Jess]

Deadlift 133# x 10
Metcon 14:51 rx
I like that workout!

[Kindra]

Deadlift 103# 10x
MetCon 14:02 - many singles in there with my double unders

[Scott Z]

DL: 215# x 14
Metcon: 18:08

[Jeff]

DL: 265# X13 - grip failed
Metcon: 15:12 rx

[Dato]

DL: 210/225/245/260/275x15 (grip limited)
Metcon: 15:29Rx

[TC]

275 (20). Boring
12:30 or 13:30.

[TC]

Coaches at my daughters gymnastics class were so ridiculous. Handstand walk!? They were gangsters! Gymnastics such a plus for kids!

[27]

DL: 225/245/265/285/305x14

MC: 9:09

[Eddie W.]

Dead: 205/240/260/275/295 X 6

Metcon: 12:46 rx

[JustinH]

Rest day, but did DL on my own on Tuesday.
I should have done 5-5-5-5-AMRAP, but instead did 3-3-3-3-AMRAP. 135/155/165/175#x7.

[Goog]

DL5--225 / 245 / 255 / 265 / 275x18
Metcon--12:30

[Sang]

DL: 305x15