Thursday 090618

Ricky Frausto Filed Under:

WOD

For time:

5-4-3-2-1 reps of

Dead-lift @ 315/198 pounds

14-13-12-11-10 reps of

Burpees

The prescribed weights are listed above but each person will choose their weights as a percentage of their 1RM. You may not use prescribed weights unless they fall within said percentage range.

This range is 70% - 75%. For example, if you have a 350 pound 1 rep max, you will take that number and multiply it both by .7 and .75. This is the weight range you can choose your weight from. This means that you will put between 245 and 262.5 on the bar for your workout. This will help you to keep the WOD more intense.

If you want to use more weight for dead-lift, you will have to now prove you can handle more weight by increasing your 1 rep max during strength days.

Post what weight you used for dead-lift and your final time to comments.

Long distance or Sprinting distances? High rep at light weights or heavy? Weak or strong? Choose wisely!

24 Responses to "Thursday 090618"

1. Joe C Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090618.html?showComment=1245292491888#c1359042531549165826'> June 17, 2009 at 9:34 PM
2. yay deadlifts the day after i tear my hand up...guess im usein a lot of tape and super glue haha
3. paul Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090618.html?showComment=1245292556148#c1702809984178258304'> June 17, 2009 at 9:35 PM
4. why am i stuck in st louis at such a glorious time for crossfit omaha?!
   
   WHY!?!?
5. Michael Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090618.html?showComment=1245294868514#c3625908433035150548'> June 17, 2009 at 10:14 PM
6. I really like this system of setting your weight based on percentages of 1RM. It makes more sense for each individual.
   
   If we set our weights right, should we all finish at the same time?
   
   VOTE: sprinter (this is coming from a marathon runner)
7. BigD Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090618.html?showComment=1245297047938#c7698095288176546719'> June 17, 2009 at 10:50 PM
8. I'll be doing this at 5am on base due to a conference. My weight range is 210-225. 225 it is!
   Hope I post a good time!
9. Chad Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090618.html?showComment=1245297341385#c5216083067525921041'> June 17, 2009 at 10:55 PM
10. A little math says that if you want to go rx'd, guys need a 1rm deadlift of 420 while girls need a 1rm of 264.
11. BC Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090618.html?showComment=1245327843871#c7222467091058361009'> June 18, 2009 at 7:24 AM
12. I rather quite enjoyed this wod. 4:52 @ 220# (312# 1rm). The DL's go so fast that it almost feels like you're doing nothing but burpees. Nice job 6am crew.
13. Brandon Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090618.html?showComment=1245327988742#c881854675014884094'> June 18, 2009 at 7:26 AM
14. JoeC... I'm right there with you pal, although, I don't think our hands are as bad as Andrew's yesterday... ouch! :-)
    
    BrandonB
15. Cari Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090618.html?showComment=1245328840645#c224563136228913285'> June 18, 2009 at 7:40 AM
16. 8:07 at 187# which is about 73% of my 1RM. Great job 6am!!
17. Kelli Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090618.html?showComment=1245352031166#c945803418490786327'> June 18, 2009 at 2:07 PM
18. 6:05 at 187#. Fun times. Could definitely tell that I have been eating badly this week, because the burpees were brutal and I *had* gotten pretty consistent with those.
19. paul Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090618.html?showComment=1245353887850#c8698564964299774071'> June 18, 2009 at 2:38 PM
20. i figured i should rest my shoulder today, so instead of this one I did the DL/DU wod from a few days ago:
    
    5 rds:
    
    7 DLs (315)
    21 DUs
    
    6:28
    
    brutal. my grip was actually the limiting factor (no chalk at the wash U gym). then lower back, then breath. but i pushed pretty hard and it felt good!
21. BigD Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090618.html?showComment=1245356277073#c7879132777041131175'> June 18, 2009 at 3:17 PM
22. I love the crazy looks I got at the base gym this morning while I did this workout. 8:50 with 225lbs. After I finished and walked a lap I got a little froggy and did the WOD on CrossFit football. 5 pullups, 10 pushups and 15 box jumps AMRAP for 12 minutes. My tired ass only got 6 rounds but man I felt good at the end!
    Back in Omaha tomorrow morning. See you 6AMers there!
23. Chad Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090618.html?showComment=1245358799360#c4098439810586774348'> June 18, 2009 at 3:59 PM
24. 6:11 at 232#
25. Brandon Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090618.html?showComment=1245367488630#c1607191098239704732'> June 18, 2009 at 6:24 PM
26. My hands are so jacked up now... HA! I used 275lbs for the deadlifts.
    
    3:3? can't remember if I was under 3:30 or over, but it was around there somewhere. :-)
    
    BrandonB
27. Michael Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090618.html?showComment=1245370552458#c8551572652839545928'> June 18, 2009 at 7:15 PM
28. Brandon, I think you had 3:39, b/c Joe had 3:43 right behind you.
    
    I went at 5:30pm and labored my way to 3:58 with 275#. WOW. That was rough!
29. Joe C Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090618.html?showComment=1245371067105#c1075174847754762676'> June 18, 2009 at 7:24 PM
30. 275lbs
    3:49
    
    This wod was real fun! yet again it was programed to where you didnt have to take any rest. which sucked haha. some of my burpees were crawling off the ground and then a lazy jump. Great job 4:30!!!
31. Joe C Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090618.html?showComment=1245371151900#c4179804677498437680'> June 18, 2009 at 7:25 PM
32. o sweet 3:43!!!!
33. JenT Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090618.html?showComment=1245375189152#c2945279061695132754'> June 18, 2009 at 8:33 PM
34. 4:16 170# DL This was fun!
    
    I don't know what you other ladies think but, that marathon guy on the left is HOTTTTTT...
    
    Somebody feed him! Fast!
35. B3nj4m1n Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090618.html?showComment=1245375793105#c1698853118715775807'> June 18, 2009 at 8:43 PM
36. DL's at 275 finished in 3:42 at 6:30 class. Here is the text I sent to Joe C. "badder asser than you three forty two." Asser is now a word in this context. Nice job 6:30.
37. Anonymous Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090618.html?showComment=1245376702292#c5246668540129323808'> June 18, 2009 at 8:58 PM
38. DL's at 198 and finished in 4:43. Burpees suck (or I just suck at them).
    
    Shelley
39. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090618.html?showComment=1245378525543#c5546176334628344292'> June 18, 2009 at 9:28 PM
40. 75% of my 1 rep max:
    136 #s DLs with burpees (I love burpees!)
    time: 3:50 - BADASS!
    
    great work 4:30!!! we all rocked it!
41. Danielle Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090618.html?showComment=1245382612275#c4301842446180431203'> June 18, 2009 at 10:36 PM
42. 198 DL, finished @ 5:38 or some BS like that...average I am :)
    
    Nice work 5:30ers!!
43. linds Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090618.html?showComment=1245383011878#c2704706609030249243'> June 18, 2009 at 10:43 PM
44. 198 DL time was 4:23, nice work nooners!
45. Anonymous Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090618.html?showComment=1245418816177#c7366402976749716692'> June 19, 2009 at 8:40 AM
46. 5:47 165# on DL's, haven't done 1RM so Ricky was kind enough to help me come up with the number.
    D.
47. Crystal Says: http://crossfitomaha.blogspot.com/2009/06/thursday-090618.html?showComment=1245422496845#c5445992136884900181'> June 19, 2009 at 9:41 AM
48. 6:44 @ 175#. I hate burpees!! Way to go 6:30 group.