WOD: 25 Mar 13

New Skill: Romanian (Straight-Leg) Deadlift

Here’s a quick video to get an idea of what the movement looks like!

Points of Performance from: “The Yin and Yang of the Back” – Michael Rutherford, Crossfit Journal Issue 52, 2006

Standing w/Feet hip width apart (power/jump position)
Soft knee lock – knee joint is straight but not “hammer locked”/extended
Life/Lower weight – “Feel the Steel” – hold bar close to body/legs
Maintain lumbar curve, weight in heels, eyes forward/neutral gaze throughout movement
Push chin toward foward target while hips pushed in opposite direction


Max Push Press:
3, 3, 3, 3, 3
Work to 90% o 1 Rep Max

Max Romanian DL:
5, 5, 5, 5, 5
Work to 60% of 1 Rep Deadlift Max

Banded Hip Extensions/Mobility, Banded Delt/Shoulder Mobility

WOD: 22 Mar 13

New Skillz: Goblet Squat, Goblet Thruster

Review: Turkish Get-Up


CrossFit Open Workout 13.2:

10 Minute AMRAP:

5 x Shoulders to Overhead (115/75#)

10 x Deadlift (115/75#)

15 x Box Jumps (24/18 in)

13.2 Demo Julie Foucher – Check out Julie Foucher crush this workout (fastforward to the actual workout)

WOD: 21 Mar 13

New Skill: Pistols

Partner WOD:

15 Minute AMRAP

25 Double Unders

10 Kettlebell swings (1.5/1 pood)

Partner stays in plank while the other works

Each time a person completes 25 DUs and 10 KB swings constitutes one round