Wed, 12 Jan 2011

One-leg deadlifts
All levels: 5×5 each side (increase load as required)

Cash-out (timed)
50 sit-ups
40 squats
30 pull-ups
20 double unders
10 burpees

By CFV · In WODs

6 Responses to “Deadlifts”

1. Jason Arnel says:

   January 12, 2011 at 7:18 am

   6am Crew
   Name:Weight/Cash-out Time
   Andy L:30,35,40,50,60/5:42
   George:30,40,50,50,60/5:15
   Christian P:30,40,50,70,75/5:20
   Tim W: 30,40,50,60/3:59
   Beck:15,22.5,25,30,35/5:32(purple,singles)
   Yen:3×15,19,20/7:02(band/singles)
   Tim F:20,20,30,40,40/7:15
   Andrew f:20,20,30,30,40/5:20(30 Press-ups/60 singles)
   John/30,35,40,50,60/4:10
   Vanessa:15,19,21.5,24,29/7:21(purple band)
   Alicia:2×13,3×17/6:04(band,singles)
   Kaaren:19×5/6:32(60 singles/orange band)

   great dedicated crew this morning, great work today guys!
2. Andrew Lucas says:

   January 12, 2011 at 12:14 pm

   Good programming. A BIG up to the 6am Crew turning up in torrential rain of biblical proportions. The road to massiveness is pathed with dedication!
3. Adam Stanecki says:

   January 12, 2011 at 12:19 pm

   Thank you, Andy. Lots of hard work went into this program. Glad you like it.
4. Ben Collins says:

   January 12, 2011 at 1:57 pm

   12.30 class

   Toni 20, 22.5, 25, 27.5, 30/ 5.21 (r)
   Andrew W 30, 35, 45, 55, 65/ 6.04 (b) J
   Josh 20, 30, 40, 50, 55/ 4.07
   Pete C 30, 35, 35, 37.5, 37.5/ 4.35 J
   Tom H 20, 20, 20, 20, 20/ 7.25 (b)
   Rocky 10kg DB/ 6.04 (b)

   Good lifting today and appropriate choice of load by all, remember you should feel this in your glutes primarily (not lower back) if this is the case you need to activate your glutes regularly and get them doing more of the work. Everyone backed the deads up well with very good times on the cash out . Well done!
5. Brodyn Reed says:

   January 12, 2011 at 7:52 pm

   1730

   Name – Weight Kg (cashout) (pullupband)

   Lou – 34 (5:40)
   Cat – 34 (6:40)
   Beats – 34 (5:58)
   ChrisL – 60,70,80,90 (4:21)
   JasonA – 60,70,80,90 (3:23)
   Sal – 60,70,80,90 (6:20)
   Matt T – 35,40,45,50,50 (7:46)
   Aran – 35,40,45,45,45 (5:55)
   Bionic Bobby – 30,40,45,50,55 (6:00)

   1830

   GaryG – 30,40,50,60 (4:54) (o)
   Gianna – 15, 17.5, 20, 22.5, 25 (6:09) (o)
   Gina – 15, 17.5, 20, 20, 20 (5:21) (p)
   DanS – 15, 17.5, 20, 22.5, 25 (5:48) (b)
   Kylie – 15,15,15,17.5,20 (7:03) (p)
   Mike – 50, 40, 40, 40, 30 (6:41)
   AdamG – 40, 50, 70, 70, 70 (4:49)
   Eddie – 30, 30, 30, 30, 30 (4:49) (o)
   Steve – 30,30,30,30,30 (5:49) (p)
   Brendan – 30,40,50,60,70 (5:28)

   Top efforts tonight! Great to see people attempting an unfamiliar movement leaving the ego at the door!
6. chris lilley says:

   January 14, 2011 at 6:43 am

   Gav – 60,70,80,90 (4:21)
   Chris L – correction on cashout time (4:10)
   The last few weeks of programming have been awesome! Really enjoying all the WOD’s and seeing major improvements across the board! Thanks guys