Monday 120227

Unknown Filed Under:

WOD
Skill/Strength

Dead-lift 1x5

Take a look at the last time you completed this workout. If you were successful last time, go up 5 pounds, if not, try that weight again. This is one single set of 5 reps and doesn't necessarily need to be a max effort. Compare to 120104.

Conditioning

For quality (no clock will be set):
1 Weighted Strict Pull up
10 Box Jumps, 40 inch box
2 Weighted Strict Pull ups
9 Box Jumps
3 Weighted Strict Pull ups
8 Box Jumps

and so on until,

10 Weighted Strict Pull ups
1 Box Jumps

The box jump height is 3 red bumpers on a riser. For the pull ups, no kip is allowed and a dumbbell between the ankles is the only allowed method for holding. Weights are 25#/15#.

Post results to comments/Logwod.

5AM Baby!!!!!

8 Responses to "Monday 120227"

1. Shelley Says: http://crossfitomaha.blogspot.com/2012/02/monday-120227.html?showComment=1330346788471#c4802057437202918433'> February 27, 2012 at 6:46 AM
2. 313# 1x5 Deadlift; felt great
   
   Was on round of 8 pullups/3 box jumps when time ran out; (got through 1 of the pullups) did weighted strict pullups Rx'd but did 36" box jumps. I got more comfortable with box jumps as the workout went on.
   
   Great job 5 a.m.!
3. Hilg Says: http://crossfitomaha.blogspot.com/2012/02/monday-120227.html?showComment=1330351991125#c3378045135521522163'> February 27, 2012 at 8:13 AM
4. 394# 1 X5 DL ; this 5 pound incremental jump has really helped. I have made steady increases over the past year as we've made these part of the regular routine. Paul A. has been my partner on these recently and I thank him greatly for his encouragement. Looking forward to breaking 400 next time!
   
   Scaled the pull-ups to bands and went with 2 reds and a yellow on the jumps. Finished the top of the hour having finished through 3 jumps and 6/8 Pullups.
   
   B
5. paul Says: http://crossfitomaha.blogspot.com/2012/02/monday-120227.html?showComment=1330355029215#c6114287542137872155'> February 27, 2012 at 9:03 AM
6. Thank YOU, Brian--I wouldn't have gone for 394 today if you hadn't been there.
   
   My back was bothering me a little this morning, and 374x3 felt like a ton in the warmup. But 394x5 felt pretty good.
   
   40" box and mostly 20# DB (11 reps with 25#). Got through 6 of the 9 pullups. So that's 42 pullups and 52 jumps.
7. Jen Says: http://crossfitomaha.blogspot.com/2012/02/monday-120227.html?showComment=1330362065530#c7110591840572627702'> February 27, 2012 at 11:01 AM
8. 231 for 1x5
   
   Set of 10 PUs left when time ran out. I was able to get through all the PUs with 15# DB. YEAH. Kind of excited about that. 40" box jumps felt great.
   
   It was a small but mighty 9 am class.
9. Addi Says: http://crossfitomaha.blogspot.com/2012/02/monday-120227.html?showComment=1330393394123#c3888963900219399392'> February 27, 2012 at 7:43 PM
10. Only 242# for the deadlift today. Should have been at least 30# more, but I realized halfway through the warmups this was day 5 in a row (how the hell did that happen?) and I was smoked. So made my set of 3 my set of 5 and called it a day. It felt plenty heavy today.
    
    Pullups and box jumps rx'd. Pullups got slow in rounds 6-8... got doubles and triples back towards the end. I loved this. Great job on the pullups, Jen! 9 am was clearly quality over quantity today. :)
11. JennG Says: http://crossfitomaha.blogspot.com/2012/02/monday-120227.html?showComment=1330399836862#c2802159410448803895'> February 27, 2012 at 9:30 PM
12. First day back...
    Did 3x5 33# RDLs. Exhausted.
    Then for the conditioning did
    10# DB presses
    20" step ups
    Double exhausted. Very humbling.
    Thank you, Jon Day, for helping me do something. Felt good to be back, moving around a bit.
    
    Great job, giant 6:30 class!
13. Addi Says: http://crossfitomaha.blogspot.com/2012/02/monday-120227.html?showComment=1330439440935#c6842069896429920725'> February 28, 2012 at 8:30 AM
14. Glad you're back, Jenn! Slow and steady wins the race, girl. :)
15. Stacie Says: http://crossfitomaha.blogspot.com/2012/02/monday-120227.html?showComment=1330635143302#c2415141920853401122'> March 1, 2012 at 2:52 PM
16. 264 x 5
    
    Completed the entire WOD in just a little under 20 min - 40" box jumps, no weight on pull ups.