7PM class cancelled. 5PM and 6PM are still ON!
Buy In – Day 1 Diesel Crew Shoulder Rehab Protocol
Untimed 2 Rounds of
- 15 DB Retractions
- 15 DB Protractions
- 10 Posterior Capsule Stretch
(see Video)
Strength
5 Unbroken Deadlifts (should be heavy and have perfect form)
Rest 3 Minutes
WOD
10 Minute AMRAP of
- 5 Pullups
- 10 Pushups
- 15 Squats
Posted In: Workout of the Day
1 round only for the DLs?
…and I can’t speak proper English.
yes.
Last time we did 5×5 deadlift for comparison: http://crossfitcharlottesville.com/2010/01/13/thursday-workout-deadlift-and-weighted-pullup/#comments
should we go at least as high as the final set from this 5×5?
it depends on how your form is. if you can’t pull with proper form, then you need to drop the weight.
DL: 177#
half Cindy: 7 rounds +1 pull-up (blue band PUs, but the pushups were all real)
297#
11rds +5+10+4
Sorry I messed up and spaced out the shoulder stuff. It was 6:30am, so cut me a little slack
Great work to the class this morning. All DL’s looked super strong (maybe a little light even!) and I was impressed by everyones “Cindy” performance.
221#
11rds+5+7
NICE G!
Can I substitute something for the deadlifts or skip them entirely? I’m worried my hamstring isn’t entirely healed yet …
just skip them.
#143
Half Cindy- sub jumping pulls ups and knees push ups
11 rds + 5 + 10 + 5 squats
195# did not have a watch. Did eight rounds
155#
7 Rounds + 5 pu
Violent kipping (ask Fran) and knee pushups
221# DL
12 rounds + 5 pullups Rx
2k row: 8:28
Snatch: 5-5-5-3-3-3 (67-72-77-77-82-82)
2mins 24″ box jumps 2mins toes to bar, 3 mins rest 3 rnds: reps per rnd–72, 69, 65
265# , 13 rounds, rx with some labrum free pullups.
353# 10 rnds PUS, 5 PUs.
No DL
10 rds even
Switched to a mix of regular and knee pushups (boo) after round 6. Arms were shot from those ring dips.
10 situps, 10 burpees, 10 rounds. 12:47
220#, 11 rds. 5 Pull Ups, Rx’d
99# DL
9 rounds plus 5 pullups (red band, knee pushups)
155# DLs–think I should have gone heavier.
9 rounds 2 pull-ups.
177# DL
6 rounds + pull-ups + push-ups
177 dl – must improve form!
10 rds + PU + 1 pushup with lots of awful “kipping”
57# DLs
8 rounds + 1 pull up (blue band)
155 DL
9 rounds + 5 pullups