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Monday, January 5, 2009

Monday 5 January 2009

Deadlifts

5-5-5 / 5 warm up to your last set being your near max weight

5-5-5 / 3-3-3 warm up to your 3 sets of working weight

Finish it off with

Blackjack - push ups/sit ups each "round" adds up to 21 = 1st round is 20 push ups, 1 sit up next round is 19 push ups, 2 sit ups - on down till you end with 20 sit ups and 1 push up






9 comments:

Jay Kincaid said...

150kg for last set of 5.
13 minutes and something for Black Jack. I want to say 13:08 but I might be a few seconds off, plus or minus.
I really like the Black Jack workout.

Chandler W said...

45kg for Deads. I worked on form with a light weight to keep myself injury free.

15 or 16 something on Blackjack don't remember exactly

hutch said...

130 kg and 15 something

Chandler W said...

Now that I've seen Hutches time I know mine it was 16:30 give or take a few seconds

Alena said...

DL - 110kg
13:40 on blackjack

Mel said...

Deads-- 120kg
Blackjack-- 11:50

Excellent WOD!

Safe travels to Jenny and Jackie!

Jackie said...

Art: Dead= 4 rds of five 60, 80 100, 120 kg.
Blackjack = 22:10

Jenny: Dead= last set max.weight
55kg
Blackjack = 19:33

Jackie: Dead= last set max. weight
80kg
Blackjack= 23:49

Wow!!! What a way to end our time at CF Reno. That Blackjack was quite tough and yet fun. Loved the twist for us future Vegas ladies.

Tonight was our last workout at Crossfit Reno. My sister & I just wanted to thank everybody for contributing their positive attitude & support. Props goes to our coaches: Alena, Jason, & Drew for being great teachers & having the patience to see us progress through all the various workouts. We will miss you all. Everyone take care & keep Crossfit Reno alive!

P.S. Thanks Mel!

sam said...

70kg DL
21:04 Black jack

Nichoel said...

17:23 on Blackjack :-)