Gabe gogogo.
Workout of the day
If you are NOT competing in the Crossfit Games Regionals on Saturday and Sunday, do this workout.
Load up 70% of your max weight deadlift. Without wrapping your thumbs around the bar, get as many deadlifts as you can in 90 seconds. (use mixed Grip) This will be an all out effort.
Write your total reps on the board. If you've never come on a max deadlift day and aren't sure that you used 70% of your max, circle your number so we don't use it to analyze the strategy for the gamers workout.
Then....
As a team of 4. (or if there's not enough people, 3 - or 2, or 1.)
Row/Run Relay
Each team will have a Concept 2 rower. Each team member will row 50
calories. The athlete will need to stay seated until the monitor reads
50 calories. After all four team members have rowed their 50 calories
the first rower will now run 800 meters. When that athlete gets back
they will tag the next member who will then run. This will be repeated
until all four team members have run their 800meters. The athletes will
run in the order they rowed. The teams' time will stop when the last
member gets back to the mat the rower is on. The damper on the rower
will be set at four.
----------------------------------------------------
If you are a crossfit Gamer, do this (or practice things you need to work on, or take a rest day):
A1. No thumb Deadlift - 1,1,1; rest 3 min
A2. 15 unbroken chin ups x 3; rest 3 min
B. 25 high speed double unders; rest 30 sec x 4
C. 10 high speed burpees; rest 90 sec x 3
Post results to whiteboard.
If you're working out thursday and Friday, rest today.
Gamers. Workout today (wednesday) rest thursday and friday
--------------------------
Todays Strategies for the 90 second deadlift:
6:00AM+7:30AM Class - Do 10 reps, and then rest 3-5 seconds, shaking hands out, repeat until finished
8:30AM and 9:30AM Class - Go Crazy all out efforts, don't stop until the end.
10:30 and noon class - Go 85% for 30 seconds, then give yourself 5-10 seconds rest. 95% another 20 seconds, give yourself 5-10 seconds rest. Crazy 100% for the last 30 seconds.
3:30 Class time - Go Crazy all out efforts, don't stop until the end.
4:30 Class time - Do 10 reps, then rest 3-5 seconds, shaking hands out, repeat until finished
5:30 Class time - 80% for first 30 seconds, 90% for second 30 seconds, all out to the finish.
6:30 Class time - Split in half. One half choose the worst group of the day. Other half choose the best group of the day. Try to beat the best avg score.
-------------------------------------------
Remember to bring your food log to discuss at the end of class.
Congrats to Cheryl for finishing 2nd in the region and qualifying for a chance at the fittest female in the 2010 Crossfit Games July 17-18 in California.
