11/23/10 WOD


Deadlift- 3 sets of 3 reps @70% of 1RM; rest 2 min b/t sets

OHS- 3 sets of 3 reps @ 70% of 1RM; rest 2 min b/t sets



For Time



Overhead Squat


Recommended Weight

Level I

Deadlift- 95m/75w

Still learning OHS, pick a weight that allows you do to go full range of motion.

Level II

Deadlift- 135m/95w

OHS- 95m/65w

Level III

Deadlift- 185m/135w

OHS- 115m/75-85w

Level IV

Deadlift- 225m/155w

OHS- 135m/95w


MOBILITY WOD– 11/02/10 post


11/22/10 WOD Results



Posted on: November 22, 2010admin

16 thoughts on “11/23/10 WOD

  1. Props to Chase on doing level 4 today. You are an animal! I’m glad you talked some sense into me on doing less on the overhead. ALWAYS better to work up to heavy weight with perfect form and technique, rather than muscle your way through the WOD with poor form. That only leads to embarrassment, injury, bad ROM etc… etc…

    P.S. Liz, the Batman comment made my day! Hilarious! You ROCK!

  2. Brody, you are SO an animal also! I hear you though – I did Level 4 for deadlifts today, but level negative 5 for OHS. OHS are probably the most ego-challenging exercise I do because I still have such a hard time with them, but I have slowly worked from the PVC pipe to 65lb which is still not very much weight but more than when I started AND with correct form. When I first started CF I started off with 95lb on OHS because I thought I was such a “tough-guy” and really hurt my knee because of poor form – my ego totally got in the way. Nice job everyone today!

  3. There as been a few people ask to have a wod on Friday. I wanted to see the interest level if we had a workout at 9am only on friday. Please post and let me know if you want one. Or take some time off! I promise I will make it a good one on saturday!

  4. I would also vote “yes” for a Friday WOD! Except, I agree with Dominic, let’s have one or two times a little later…

  5. Dominic and Eric – 9:00am too early? Really?! That’s like middle of the day!

    I’m all for a 9:00am class on Friday if it’s feasible.

  6. Dominic & Eric need to come to a few 5:00am classes – change their perspective on catching z’s.
    Add 2 to the list for Friday @ 9:00.

  7. I am in for a class Friday. I am also in for my Crossfit jacket. It disappeared this morning after the 9:00 class. If you accidentally have it please let me know. It was a very cold walk to my car today!! Thanks.

  8. Give the man a break he wants to go to Wal-Mart on Friday. i will definately be working out , but don’t think we need to make Lindsay miss his traditional black friday shopping extravaganza, I think he outgrew that hot pink jacket and is looking to score another one.

  9. As always Lindsay, it’s up to you. If you want to have a Friday WOD, I think a lot of us will be there. Or, if you want to just plan on rocking it Saturday, I’m good with that too. Either way…

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