090321 WOD

WOD: Crossfit.com 3/21/09

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Post time to comments.

Todays WOD is Deadlifts and Running. The DL (deadlift) is a movement that many people are scared of, or think that they’ll get hurt. In fact, it’s the opposite. This is a very healthy movement for your back. Go light if it’s your first time or you are still learning the movement. The runs should be hard, not sprints, but maybe 80% of your ‘mile pace’.

Advanced(RX’d):

225 pound Deadlift, 21 reps
Run 800m
225 pound Deadlift, 15 reps
Run 800m
225 pound Deadlift, 9 reps
Run 800m

Intermediate:

185 pound Deadlift, 21 reps
Run 400m (or Row 500m)
185 pound Deadlift, 15 reps
Run 400m (or Row 500m)
185 pound Deadlift, 9 reps
Run 400m (or Row 500m)

Beginner:

135 pound Deadlift, 12 reps
Run 400 meters
135 pound Deadlift, 9 reps
Run 400 meters
135 pound Deadlift, 7 reps

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article: “Cardio is not your priority in lasting weight loss” LifeSpotlight.com

“I believe the biggest mistake in the “mindset” of people today is thinking that enough exercise can get them the weight loss they want and should be their top priority.”

Sounds crazy huh? Don’t we have to spend hours on the “machines” to get in shape? nope.

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3 Comments

Filed under WOD's

3 responses to “090321 WOD

  1. Stavros

    11:48 as RX’d

    Runs outside in the rain at SRFD St.2, and were slightly more than 800m (815k). Great WOD, would have love to done on a track.

    Here’s the link to the course I ran at St. 2
    http://www.gmap-pedometer.com/?r=2656782

  2. Clink

    8:27 on beginner, thought the DL would be a lot harder for me. Now i know for next time.

  3. Scott W.

    Well, the hotel here in Scottsdale is laaaaame. Just a treadmill and elliptical. So we did one of the recommended body weight WODs in our room.

    3 Rounds:
    50 Pushups
    50 Situps
    50 Squats

    SW – 15:00
    KW – 16:30

    We are both still monumentally sore from The Chief and Tabata, so it was a struggle!

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