The Numbers: 3/21/11

Posted: March 22, 2011 in CrossFit, Media, Training
Tags: , , ,

New movement day! New movement day!

I’ve been a trainer at CrossFit Lakewood for over 6 months and had never seen the Sumo Deadlift posted as the exercise to focus on during the “Strength” portion of the day… until today!

It was also the first time that many people had ever done the lift, and I’ll tell you what, people did an awesome job!

Highlights of the day:

  • Will pulling 335 off of the floor 3 times! (I’m pretty sure that’s more than his regular deadlift! Must be the new haircut!)
  • CC…. are you ready for this? He pulled 455 pounds 3 times. AND, made it look easy. That is a STRONG man.

The main workout was a good one, too. Over the last few months, Orion has programmed a few workouts with Ascending v/s Descending rep schemes, and every single one has been an absolute crusher! That’s where there are only two movements involved. You do ten reps of the first and one of the second. Then immediately into 9 reps of the first and 2 of the second. This pattern continues until you’ve reached 1 rep of the first and up to 10 of the second. Brutal stuff!

Workout of the Day:
Strength
Sumo Deadlift – 6 sets of 3

WOD
Front Squat 10-9-8-7-6-5-4-3-2-1
Pull-ups (Chest to Bar if you can) 1-2-3-4-5-6-7-8-9-10

Athlete Results:
Sumo Deadlift
Jamie- 265lb x 3!

WOD
Jamie (95lb Front Squat / 1 Banded Pull-Up!)- 17:59

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Comments
  1. Jamie says:

    I absolutely love ladder workouts like these. The sumo deadlift before the WOD made it that much more challenging! While i definitely enjoy how each workout is new and exciting, this is one that ill eventually want to do again to try to do better.

    • I’m glad you like this rep scheme, Jamie. It’s so crazy to me how much only 10 reps of a movement can CRUSH people. I was amazed at how those last two or three sets of pull-ups were just torture to get back on the bar 🙂

      Great job, Jamie!

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