WOD 4/8/10

Deadlifts - 5x5 @ 80% Across

Rest

2 Rounds

Burpees - 2 Min Max reps

Rest 2 min

DB Pwr Cleans - 2 Min Max reps (35/25)

Warm up and get into the DL's. Rest and then hit the MetCon. DB Cleans are Power Cleans to keep output high. Each clean starts from the ground.

Photographer extraordinaire, Tom Campitelli, does it again!! Check out his portfolio from the NorCal Sectionals HERE. They are grouped in several different manners, including by affiliate. Awesome work, Tom!!

 A big congratulations to Eric Bridge for his recent promotion from fire Captain to Battalion Chief for Sac. Metro Fire Department!! Cognrats, Eric! Your crews will be lucky to have you as their BC.

Comments

->Buddy Holly from HELL

Thursday April 8th, 2010 - 1:20 pm

"T-Nation has an article about pulling heavy stuff (i.e. the Deadlift). It's a good read...take a look. Here's the link:

http://www.tmuscle.com/free_online_article/sports_body_training_performance/the_dirty_dozen_12_tips_for_heavier_pulls"

->Buddy Holly from HELL

Thursday April 8th, 2010 - 9:37 am

"600lbs Deadlift? Hmmmm...I see it in our future but in the far, far off future (2011-12 Goal). First, we need to hit 500lbs, and I have a feeling two of us will be hitting that benchmark in three months.

Great photos Tom! However, next time you need to take more of the tattooed people...we're taking over!! Revolt people!!!"

->Motr6t

Thursday April 8th, 2010 - 8:57 am

"I was a weird kid.....grew up and like brussel sprouts, cuz "they were good for me".....whatever. So I did my burpees too 45 total burpees and 35 DB power cleans and now I'm ready for a nap. Take care of "Deep" today."

->Alleycat

Thursday April 8th, 2010 - 8:41 am

"Oh yeah, Pete - No one said you had to like it, you just had to do it..... Kinda like brussel sporouts when you were a kid "

->Alleycat

Thursday April 8th, 2010 - 8:38 am

"WHOA ! That is indeed a 600 Lb D/L on the mainsite. Freakin' scary impressive!

Alright, who will be the first CFC'er to hit that mark? Rob, Scott, Jimmy, Crazy Ivan, Rick, The Cat? Let see.....

-Ivan"

->Motr6t

Thursday April 8th, 2010 - 7:32 am

"Deadlifts, yum. Burpees, yuk. Hey, check out the main site. Unless I'm counting wrong, that's a 600# DL. Holy Crap!!! There's a new goal for you Rob....."

->THE SCOTT

Thursday April 8th, 2010 - 7:26 am

"@ Brian, Nice pullup...forging elite fitness even in sin city.

@Tom, nice shots of Nor-Cal sectionals.

@Eric, congrats on the promotion, time to get all those FF's below you to crossfit."

Leave a comment

Only registered users of this Web site are allowed to post comments.

Becoming a member of this Web site is FREE however! Start your new account here.

Previous WOD Next WOD