Monday – 013111 – Burpees, DL, Row

January 30th, 2011 by tkquinn

"I don't know if you heard me counting, but I did over a thousand"

Warm-up:

21 Squats
15 Pull-ups
9 Broad Jumps

4 Rounds – rest as needed between rounds:

10 Burpees

For time:

21 Deadlift
400 M Row
18 Deadlift
400 M Row
15 Deadlift
400 M Row
12 Deadlift
400 M Row

The prescribed DL weight is 225 lbs. for men and 165 lbs. for women. Ladies, I know the women’s prescriptions are somewhat inconsistant – I’m doing my best to figure out which relative weights seem appropriate for different WODs. On the main site (this is the main site WOD for today) a couple women worked with 155 lbs. but I feel this is too light a scale. I could be wrong, but as I prescribe different women’s weights, feedback is welcome.

Post thoughts and times to “comments”.

This entry was posted on Sunday, January 30th, 2011 at 10:52 pm and is filed under Workout of the Day.

5 Comments

Jump to comment form | Comments RSS | Trackback URI

Mary W. Jan 30, 2011 / 11pm

I would argue that 155 is not too light a scale based on the main site’s doing a run instead of a row (posterior chain based like the DL, creating a huge pulling workout). Also, Ms. Bergeron looked pretty wiped out with 155, so…
Mike J Jan 31, 2011 / 10am

CFSP Meat share update – This saturday we’ll be picking up our first steer & hog. I’ll likely pick everything up, collect a check from everyone who’s signed up, and bring everything to the gym jon Saturday at 10am. I’ll email those who have signed up details early this week.

There’s still 1/4 share pork available for anyone who wants it, and I’ve scheduled another steer that should be ready in 2-3 weeks with a few spots still open. If you want to sign up or see details go here:
https://spreadsheets.google.com/ccc?key=0AgXzQFYj69qMdGQzZDJRa2FhdGxTclFRNjVDYTRiZ1E&hl=en&authkey=CJ6dzu8L

Paleo Challenge week 4! Everyone should be through the uncomfortable stage and starting to feel good. If you’re not speak up!

Women’s RX’d weights are difficult to program, the standard starting point is 80% of men’s RX’d weight, but on deadlift that would be 180, which is a little heavy. If I made this workout up without seeing it on the mainsite I would have probably done either 155 or 165 depending on how I was feeling towards the women of CFSP that particular day, meaning a 10lb difference in prescribed weight for this workout is meaningless either way because there won’t be much perceived difference in 10lbs on the deadlift. My guess is adding 10lbs on this wod would add less than 30 seconds to anyone’s time who is doing it rx’d and less than 15 minutes.
Joe Cebula Jan 31, 2011 / 5pm

14:43 on this WOD, Rx. It was a fun and chalanging workout. I definately brought the intesity on the last round and definately feel it in the ol’ glutes!
gauger Jan 31, 2011 / 7pm

Burpees: 21-21-22
Wod- 16:20
Mike J Jan 31, 2011 / 9pm

Snatch singles – 115-135-155-165f-135×3-135×3
C&J – 135-155-185-195
Back squat 3×5 – 235-235-235