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12.11.2015

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12356984_977242255655107_6258933087460393752_oANNOUNCEMENTS:
-There will be no Open Gym this Saturday (12/12) as we have several athletes competing at the Winter Warzone Competition at CrossFit Earned in Merrimack, NH. We encourage everyone to come down and support your fellow athletes!

Warm-up Drills
I. Run 200m
II. 10 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Deadlift
Warm up with 3 sets x 5 reps before completing the following workload of Deadlift.

Deadlift 3-3-3-3

Notes: Athletes with an established Deadlift 1RM should aim for their last triple to be 75-85% of their 1RM.

Post loads to comments.

“Time Dilation”
Complete 6 rounds for time of
Run 150m
5 x Front Squat (135/95)
15 x GHD Sit-ups

Post times to comments.

Samy Daghir

5 thoughts on “12.11.2015”

  1. “Taste the Rainbow”

    Did something *really* wonky to my back yesterday. Hence a forced active rest day today.

    Good luck to everyone competing tomorrow! CRUSH IT! Wish I could be there! In Franconia over the weekend–along with some hiking in my very near future.

    TGIF, all! :)-

    Reply
  2. “Taste the Rainbow”

    Did something *really* wonky to my back yesterday. Hence a forced active rest day today.

    Good luck to everyone competing tomorrow! CRUSH IT! Wish I could be there! In Franconia over the weekend–along with some hiking in my very near future.

    TGIF, all! :)-

    Reply
  3. Deadlift: 245×3.

    This turns out to be about 77% of my estimated 1RM. I’ll take it.

    “Time Dilation”: 14:50 Rx (from a stationary reference frame; I could have shaved off a few nanoseconds if I had done this on the back of a speeding flat-bed truck).

    Reply

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