Monday 20130930 Open workout

Posted: September 29, 2013 by totactfit01 in Uncategorized

Sept2013 OnrampOur most recent class of On-Ramp grads.  Welcome them to the family when you see them in classes!





Reps of 5,3,2, and 1 set max rep : add 5lbs at each interval from 19 September

Click here for a refresher.  If you were not here that day but have a 3RM on Deadlift, you will use this rep/weight scheme…

5 @ 75% of 3RM

3 @ 80%

2 @ 85%

1 set Max Reps @ 90%


If you have not set your 3RM, you will do so today


Post reps of last round to Comments/LogWOD

Post weight used in all sets to comments section of LogWOD


Video courtesy of CrossFit HQ.

Published on Mar 29, 2012

The deadlift set-up is easy, says Kelly Starrett: get stiff, load the hips, send the knees forward, pull back, stand up. It’s a strategy athletes should use every time they approach the barbell, and it becomes increasingly important when they’re tired, he says.

“We want to do the same thing every time, particularly when it becomes a complex motor skill and all of a sudden there’s a lot of things going on—I’m breathing hard, I’m almost in the pain cave, I really can’t see anything, but there’s 150,000 people cheering for me and everything’s getting small,” Starrett says.

He adds: “I need to be able to walk up to the bar and get stiff and pull without having to make this a very conscious move. And so I want my default patterning to be safe and effective and efficient and the same every time.”

In his Movement and Mobility Trainer Course, Starrett advises the class to tighten up the belly and squeeze the butt. The priority should be on spinal mechanics first, then loading from the hip and hamstring down.




Kettlebell Swing (2/1.5)

*20M Walking Barbell lunges between rounds (135/95)

Post time to Comments/LogWOD


So, do 21 KB Swings, do walking lunges for 20 meters with a barbell loaded to 135/95 on your back, do 15 KB Swings, lunge 20 meters again with the barbell, do 9 KB Swings, finish with 20 meters of lunges with the barbell on your back.  The end.



X-tra Work:

Beginner) Dumbbell Row 3×8 (60/30)

Do one arm at a time, brace on a bench

Intermediate) Barbell Row 3×5 @ (205/165)



Homework (done on your own outside of class):

Banded Hamstring Stretch 2min x side

  1. Nico Corea says:

    S/S/S: 6 reps at 290.

    WOD: 12:25. KB swings as RX, but NOT pretty, even “no repped” myself on a few of them. 115 lbs for walking lunges, not very graceful either.

    This WOD destroyed me! I’ll be feeling it for the rest of the week.

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