Strength WOD/Workout
On the 2-minute interval for 5 rounds, complete for max lbs. lifted:
Deadlift (add weight on bar)
Weighted pullups (add body weight plus additional weight or minus 20, 30, or 40 lb. bands)
Max set of Pushups (add body weight)
This is similar to the Tons o’ Fun workout where you pick a weight on each of the exercises and multiply the reps done by the weight used for a total score at the end. Sound confusing? Don’t worry, we’ll get you set up correctly!
Here is an extended collection of Coach Mark Rippetoe’s quotes
Tomorrow is the FRCF Fall Affiliate Weightlifting Meet at Front Range CrossFit. We have 8 athletes competing between Saturday and Sunday. The schedule and start list has been posted on FRCF’s website. If you are interested in seeing what an Olympic Weightlifting Meet is all about, feel free to come and support the team… Here are the times our athletes are lifting:
Saturday @ 1:00PM:
Rich T.
Robbie W.
Sunday @ 10:00AM:
Heather A.
Tiffany H.
Sunday @ 1:00PM:
Pat B.
Lucas F.
Mike C.
Joe G.
Front Range CrossFit
1338 South Valentia Street, Unit 180
Denver, Colorado 80247
Google Map
{ 8 comments… read them below or add one }
“Mediocre athletes that tried like hell to get good are the best coaches”. This quate is true look at the Broncos coach
I’ll be a Front Range on Sunday getting some footage.
This woman deserves a WOD named after her…
‘Tough woman’ cop hailed as Fort Hood hero
http://www.cnn.com/2009/CRIME/11/06/fort.hood.munley/index.html
That was a good workout, although I wished I lifted a few more tons.
Good luck to everyone competing in the weightlifting meet this weekend!
Hey Michael, I’m with you on the date X 10 burpees, only 24 more days…
Funny $hit, dont let your kids watch!
http://www.youtube.com/watch?v=dsTbas5NgF0
“Shitting yourself when you deadlift was omitted from [Starting Strength]. The best way to avoid this is to not deadlift when you need to shit, and vice versa. Planning is the key here.” — my favorite Coach Mark quote of the day, in honor of the deadlifts we did today.
“Be a man” — my favorite Mindy & Janelle quote
Fun workout today, and good luck to the Oly group!
this is one of my fav’s:
“…what should my ideal body weight be for this program? Have you made a table for this, or what do you recommend?” – trainee
“Your ideal bodyweight as an ectomorph at 6′ 0″ will be 214.378 lbs. There. Happy? And if you lose or gain a pound, I will have you killed. It is important to be ideal..” – Rip
Looks like Dwight is running from the red car and not so much on rails… But the big does a pretty good job looking the part though!