January 7, 2010 in WOD by Turbo
Friday, January 8th, 2010
GHD fun
Workout of the Day
Deadlift 1-10-1-20-1-30 reps
Your score = total of all bars used
Food Fridays
This week, Kimberly sent us an article about agave nectar:
It might be useful for anyone looking to start the real food challenge to know that this doesn’t qualify as real food… nor do stevia and other “natural” sweeteners. The gluten-free recipes are full of agave nectar and I’ve found a little honey is a fine substitute.
http://www.foodrenegade.com/agave-nectar-good-or-bad/
–Kimberly
24 Comments to “Friday, January 8th, 2010”
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January 7, 2010 at 9:10 pm
So I don’t stay up all night thinking about it can someone explain a strategy for this? Thanks
January 7, 2010 at 9:12 pm
And I’m admitting to deciding to work out Friday instead of Saturday so that I can deadlift…but I did the row so my CF karma should even out.
January 7, 2010 at 10:13 pm
This workout was recently done on the “main site”:
http://www.crossfit.com/mt-archive2/005138.html
Perusing the results there might help you.
Also, according to some “Rep max” calculators (you can google those)…
Your 10RM should be ~75% of your 1RM.
Your 20RM should be ~55% of your 1RM.
Your 20+ will be ~50%….
In my experience these numbers are more relevant to experienced male lifters. Women and novices can often lift higher percentages of their 1RM for more reps.
January 7, 2010 at 10:15 pm
I would not expect that any of our more advanced lifters will be hitting new PRs on the singles, by the way… however, if the pot is hot…..
January 7, 2010 at 10:50 pm
No PR’s on a 1 RM deadlift day…that sounds like a challenge!
January 8, 2010 at 1:28 am
Hey Turbo, would you consider getting a twitter account for CFW so you could post the WOD on it?
Just a thought… BTW, liking the OnRamp program.
January 8, 2010 at 3:16 am
i did this one on 25/12/09 when it was up on the main site, so i’m just going to post those totals:
405-275-405-225-405-225 = 1940
January 8, 2010 at 6:55 am
couldn’t sleep so I came in to do this workout before the 6am class.
195-150-185-110-175-105 = 920
I was sure I could pull 200 today, but it was a no-go, very disappointing, since I’ve been stuck at 195 for several months. 195 went up, but I couldn’t keep it up for the rest of the singles. I used the formula B posted above and found that the singles and 10s were a challenge but the 20′s and 30′s were easy (even though I used 200 as a 1RM for the calculation and i upped the weight for the 30′s it was still quite easy) so you ladies might want to use slightly higher % for your 20s and 30s.
January 8, 2010 at 9:35 am
I was inspired by reading all the nutritional info that has been posted recently and picked a recipe to try from the links
http://www.livingpaleo.com/paleo-recipes/Meatballs-with-Crunchy-Sweet-Potato-Chips.html
I was pleasently surprized to find I could make it just like the picture, but dissapointed in the amount of fat in the recipe, both brad and i felt like crap by bed time, and my house stunk like grease. I’d give this recipe one star.
January 8, 2010 at 12:08 pm
WTF?? This was a tough one….
I did it as Brendan suggested and am really pissed off at myself for blowing the first rep at 450. I think I could have had it I think if I had preparred better mentally…none the less a GREAT experience and lesson learned!!
410 335 405 240 400 215…. Total = 2005 (probably could have pushed a little higher on the 1rms but my mental game took a sh@t kicking after I blew the first one.)
Thanks Turbo and B. for the help and encouragement!! back to the ice pack
January 8, 2010 at 12:33 pm
@E
Yea…blowing a rep on 450# i hate when i do that (ha).
Nice lifting none the less.
January 8, 2010 at 12:43 pm
@Chris
I hear ya, that happens to me ALL the time. lol
255-190-255-165-255-155 = 1275
I have not DL’d in MONTHS due to my back. Have to build back up slowly.
January 8, 2010 at 12:45 pm
@natalie g
Sounds yummy! Cooking with oils, especially deep frying, gets tricky though bc you don’t want to overheat the oil, here’s a good article…
http://www.whfoods.com/genpage.php?tname=george&dbid=56
January 8, 2010 at 1:35 pm
I did get a PR on the 1RM today – 200 lbs!!
200-150-190-105-180-90 = 915
@MLC
Those are some pretty impressive numbers for “building back up slowly”!
January 8, 2010 at 2:13 pm
255 / 190 / 250 / 155 / 260 / 130 = 1240
My 1RM is 270# and I tried for 275# for the first heavy single today and I was all nervous and excited to give it a go but nope, didn’t go. So I went down to 265# and it still didn’t go (probably too rattled and didn’t give myself enough rest before the attempt) so my first heavy single was 255# and I lifted 260# for the last heavy single so I guess i’m ok with that. On Day 4 so I just didn’t have enough in the tank, next time!
Good wod, good crowd this morning.
Enjoy your Friday
January 8, 2010 at 4:59 pm
@natalie g
Hey Natalie, I feel a little silly asking but…..is mince just ground beef (or any meat for that matter)?
Thanks,
E (the galloping gourmet
)
January 8, 2010 at 9:15 pm
….best deadlift day in a long, long time. each 1 RM was a PR, and lifted waaaaaaay easier than i expected. the deadlift cluster thing i have been on must be paying off-back was way more set than usual.
350-275-355-205-360-185
1730 total. added 25# to my previous 1RM of 335.
January 8, 2010 at 9:16 pm
that was fun!
300, 245, 310, 170, 320, 160 = 1505
I felt the 20s and 30s were harder than the singles
January 8, 2010 at 9:24 pm
WAY TO GO B-Mac!!! that is a huge jump!!!
January 8, 2010 at 9:40 pm
WOW!
Is there a fishoil IV drip I can hook up to? I have never felt so messed up, not anything bad but man, I am not looking forward to tomorrow…
Congrats on all the PRs today!! I wish I could have been there for yours Erika.
245/185/245/160/245/140 10# PR on the 1RM
And thanks to Brad for getting me through that last set!
January 8, 2010 at 11:07 pm
This was a solid workout for me…I held back a bit…but did not regret it. Set of 20 felt a little too easy so I jacked it up for the set of 30. It wasn’t a 1RM PR but I feel a PR might be in near futur.
250/190/250/165/250/170 = 1275
January 9, 2010 at 12:56 am
I should also mention…that based on the numbers I saw posted throughout the day…my intention was to reach a total of 1175…and although I have been known to not aim high enough in wods….I was quite happy with 1275.
January 9, 2010 at 3:49 am
set my first deadlift 1RM at 350, but took a lot out of me to get there. the rest of my singles had to be dropped significantly. and failed on 10×275 after 6 reps. dropped it down to 225. score on the wod suffered a bit but i loved the push to find a PR (not sure I did though, as I didnt get to failure on the 1RM, i’ll leave that for another day) finished wod with 1520. very happy. followed up the grueling 30 rep set by proclaiming this had been my favourite crossfit wod yet (deadlift euphoria?)
thanks for the help brad
January 9, 2010 at 1:19 pm
@Kimberly
Thanks Kim – I thought of you when I did it! Congrats on your PR as well – thats some pretty impressive numbers.
@b-mac
Way to go – that is awesome!