Alison  on Deadlift
Alison setting up for Deadlift

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

CrossFit Journal: The Forgotten Part of the Deadlift By John Zimmer. The lift doesn’t stop when the bar is at the top. CrossFit prides itself on its training methods having athletic transferability, and learning how to properly set down a heavy weight has far more practical application than dropping it from the waist.…(click here to read more).

Workout of the Day (WOD)

A. Deadlift: In 16 minutes work up to a 5 rep max.

B. 4 Rounds For Time:
25 seconds L-sit Hold (rings/parallette)
20 Overhead Plate Backward Lunge Steps (45/35)
15 Supermans

Post load for Deadlift and time to complete WOD. Ex: 405#, 11:04 Rx

And coming tomorrow…Bring-A-Friend Day!!

Partner WOD:
OPEN: 1200m Row
3 Rounds
21 Rings Rows
35 KB Goblet Squats
CLOSE: 1200m Row

Rounds and reps are team totals. One person working at a time.

Post load for Kettlebell and time to complete WOD. Ex 24kg, 15:48

WED 09.24.14