WHITEBOARD – 16 March 2011
Workload:
Max Deadlift
Rest 5 Minutes then:
5 Rounds of:
5 Bench Press (3/4 Body weight)
10 Inverted Rows
10 Each Leg Reverse Lunges (with 45/25lb bumper plate held on chest)
Notes: Work up to a max for the day for the deadlift. Make sure as soon as the form starts to degrade you call it a day. Make sure you are building up to the max smartly (Think Goldilocks – not too many sets, and not too few). I usually will do about 5 warm-up sets building up to about 90% my lifetime 1 rep max. From that point you do 1 at a time and see how it feels for you.
In case you missed it:
Beyul Training 
Aaaaaaaaaaand the Crossfit Open begins with a bang! That bang, of course, is the sound of their servers crashing and exploding into flames. Who woulda thunk it that 13,000 + people logging on the same site at the same time would pose technical problems???
Is that a Franco Columbo picture? Awesome!
Got to give the little guys love.
I don’t think I would classify Franco as “little”. Short, definitely. But not as short as Sean.
Next to Arnold he always looked “little”. Still could kick my ass…
Beyultraining.com
Valid point haha.
Did you just call me little?
400# (25# PR)
7:15
135#
Inverted row on 24″ box
open wod 1.1
5 rounds + 30 +12
Open wod 1.1
5 rounds + 30
…after reviewing the tape, I wasn’t locked out on the last rep of snatch when the timer sounded so I’m not counting it.
225 x 5
315 x 3
405 x 2
425 x 1
450 x 1
475 x 1
500 x 1 ( 15# PR )
WOD : 155 Bench 45# plate @10:00
3 × 135, 225
1 × 275, 315, 335 (epic! heart-wrenching!) F, 330F
WOD: 15:49, 120# bench, 24″ box inverted rows, 45# reverse lunges
I dont think i’ve seen anyone work as hard at a failed lift as that 335 attempt. I know I’ve never seen any get congratulated as much on failed lift either. You deserved every bit of the congrats though as that was pretty damn epic. You definitely have it next time.
full credit to Michael, but I believe you were in the room on some of my max shoulder press attempts/fails.
Epic 30s I will never forget
Beyultraining.com
to be fair the left arm went up in 10 seconds, the last 20 was the right arm trying to catch up…
didn’t max on deadlift. 5sets of 3 @ 165#
WOD – 13:00 75# bench press, 45# reverse lunges,
3 sets of 24″ box inverted row last 2 from floor
Paul and Kramli: your open WOD efforts were really impressive, working hard right through the buzzer. Great work!
My first time deadlifting. I got to 275! I never imagined that would happen.
“Whether you think you can, or whether you think you can’t……. you’re right.” — Henry Ford
Very nice!
tried the open wod just for fun
5 rds. + 30 + 3
never would have picked up the bar for those last 3 snatches if Dara wasn’t there to call me out, thanks for the push!
nice work, although she probably wanted you to get 13 instead of 3.
I just like yelling at people
Kevin (500#) and Kemm (400#): awesome PRs today!
agreed