July 25, 2010 · Posted in WOD · Comments (32)
There will be a Good bye party for our very own Nick D this Wednesday Night at 8:00 pm at the Iron Horse on Broadway in Westwood. Please come down and say good bye to a true inspiration to us all. We love you Nick!.
Welcome to a new week, Hope everyone’s weekend went well. Tina and I loved this pic of Will and Kristy! There is something dynamic about couples who train together. We see it in alot of you, the added competition,the invested common interest in one goal and the over all love for being healthy that then bleeds into the rest of your family. Another reason we love Ignite.
WOD
Deadlift
-
3-3-3-3-3
**Work up to apx 80-85% of your 1rm**
Met-Con
21 – 15 – 9
- Deadlift (205/155)
- Kettlebell Swing
- Sit Ups
*as always this is prescribed weight, you are not required to do this heavy if you can not*
Comments
32 Responses to “Monday: Deadlifts”
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Will and Kristy I love the picture, you guys look great.
Great pic… I especially love Will’s Thumbs Up !!
Stay cool out there… see you all Monday. Let’s see some 3 rep PRs for the Deadlift !!
Get a sitter, make plans to stay out … THis Wednesday night. were celebrating one of our own.. Nick D will be leaving us to go to Law School in Florida.. he will be missed but never forgotten..
Please try to come..
Iron Horse great burgers and good beer
We will be meeting in the Bar area..
What time is this going to be? 8:30′ish?
Sorry, didn’t read the big red letters above… 8pm it is.
between 8 and 830
Just got back from the Muddy Buddy trail run / Mt Bike event in Harriman State Park. Its a fun time! Cathy and I competed as a team and our daugthers were a team. They beat us! (The peddle on my bike came unscrewed and couldn’t be re-screwed because the threads were stripped—- it quickly became a trail run and trail run while pushing a bike sort of event!) And you get to crawl through a mud pit at the end. Fun!
Steve, what a mushy post. Right up my alley. I’m the Bleeding Heart.
A Couple that CrossFits together, stays together!!!!
NICK D!!!!!!!!!!!!!!!! We will miss you!!!!!!!!!!
I have officially made the ignites wod picture?! totally unexpected! I yelled so loudly in joy when I saw it that my Mom came in my room to see what was up.
I love my extended ignite familia.B
Brad, thankyou!
Steve, when ever food is included you can count me in!
Stef, you know it girl!
this wod looks sick by the way! oh and how do I get a picture up in the icon by my name?
Great pic guys!
Kristy, you and Will are wonderful and I am so happy you both decided to join Ignite!!!! Isn’t it exciting when you make the WOD picture? We are a bunch of CrossFit Freaks! hehe
Kristy, http://www.gravatar.com
Be sure to use the same email address that you use to post here.
SCOT!!!!!!!!!!!
Miss ya man.. thanks for the update… sounds like you had a great time WALKIN IT! haha. Sucks about you bike. Same thing happened to me for the 5 borough tour… at the bottom of the Verizano bridge… a bolt falls off my bike.. soon after was the crank. Glad it was the home stretch, but dang, that’s a long way up the bridge.
DEADLIFFTTTTSSSS!!!!
Bring your PMA.
Funny but if you look at Kristy, she is the one wearing the ball and chain, hardy har har!
kettlebell Swings!!!
STEVE, I LOVE THIS WOD TODAY, nothing better than DeadLifts and KB Swings! Woohoo!
Stef, I thought I was going to love this wod also but once you go from deadlifts to swings you quickly learn to hate them. The situps were the break in this wod.
I agree with Kenia, the swings were killers and i got real excited to do situps. But at least it was only 80 degrees in the gym today.
Plenty of sub 10min this am alot of sub 8 as well.. this wod is lower bk extensive so train smart..
know your rep scheme berfore going into the met-con
Did anyone Rx+ it?
Trevor, Is that you on your head in your gravatar? At the golf course? lol
http://www.gravatar.com/avatar/e4d74cb5053b7b5fddd9feb7043454f9
hahahaha IT IS!!! NICE PIC!!!
Oye! Deadlifts and Kettlebell swings! American, at that. I’m with you Kenia, I was looking forward to the situps. Good WOD for makin’ strong women stronger!
Yes Brad. I was having a bad day playing so I thought I’d try doing head stands on the tee box. Didnt help at all!
KB swings were the deciding factor for me… American really change the dynamic.. espeially on for arms.
OK…so I missed my event for the Tai Chi Spear and I am bummed…but, Silver medal in Shuai Jiao this year in the higher weight class.. Conditioning was key this year… (as opposed to last year, when I did nothing but suck wind)… I had plenty of gas left in the tank, and even wrestled a 333lb behemoth to close out the competition…Thanks to my Father/Teacher GM Frank DeMaria for all his teachings, Shifu Matt Gelfand of NY Shuai Jiao for helping me prepare, and thanks to Crossfit Steve for helping me push my conditioning to the next level. Looking forward to next year…the conditioning starts now…THIS IS WHAT WE DO!!!
Compliments of Kenia,
http://www.youtube.com/watch?v=5PHCXyM_KU8
Congrats KFJ… very cool to see where Crossfit is helping people in other disciplines of life.
You’ll be swinging the Beast like it’s nothing this time next year.
Crossfit family! I miss you guys. Just saying hi from surf camp.
Ps. I am the freak doing wods by myself and everyone looks at me kin dof funny when I do them. But I did find a fellow crossfitter from Florida!
Congrats KFJ. Way to rock them. Next year you will do even better!