From CrossFit BrandX forums:

“I wish I knew how you could overstate the value of the deadlift.”
-Greg Glassman-

Here are some vids everybody should watch regarding the deadlift whether you are familiar with the lift or not:

http://media.crossfit.com/cf-video/CrossFit_RipDeadliftIntro.wmv

http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment1.wmv

http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment2.wmv

If you are familiar with this lift then you are a Big Dawg today:

Big Dawgs:
as Rx’d

Everybody else, if you are unfamiliar with the lift watch the videos above and the use the time today to practice this lift with a piece of PVC pipe or a light barbell.

A wise investment is the book Starting Strength 2nd edition by Mark Rippetoe. If you don’t have a coach this book will help you understand the lifts. If you do have a coach it will point out how little he/she knows.

Here is a link to the book:
http://www.aasgaardco.com/store/store.php?crn=199&rn=312&action=show_detail

315x5
365x5
405x4
365x5
365x5
315x13

tired. Bar was really heavy today.

Did these at nysc and got spoken to about removing the bar from the decline bench
225
245
265
275
295
305pr
i also got some scowls from the other lifters
the box is so much better

275x5
285x5
295x5
305x5
315x5
325x5
335x5

93x5
103x5
113x5
113x5
123x5, back was rounding a bit much
118x5
118x5

Considering my PR is 130, I'm happy. My latest goal for deadlifts is to hit 150, which for me is roughly BW + 1/2.

Saw a shoutout for karaoke the other day... I know it's already past, but the next time the chance comes up, I'm in! I'm away this weekend, so I'll miss the usual shenanigans of rest day. Get very drunk and happy, people.

I got a muscle up today!!!!!!!!!!!!!!!

Actually I got four. Not full extension, but it's a definite start. This is the most excited I've been since I started Crossfit. Thanks everyone for the encouragement.

still out of town:
135, 225, 275, 295, 315(pr), 325(pr), 225. Good day for my 5rm!

Wow, congratulations, Ashleigh! That's completely awesome! And also, I'm jealous.

Congrats Ashleigh!!

OPT WOD
5 rounds, 90ish sec rest between
Back Squat - 4 sec negative then up, 4-6 reps
Max L pullups, 2 sec up, hold 1 sec, 2 sec down, hold 1 sec
Did low bar rather than the prescribed high bar to work on form. Used 275, didn't get deep enough on the last rep of the last set, but felt pretty fried by then.
4/4, 4/4, 5/6, 4/5, 4/5

then 4 rounds DB split squat 5-7 each leg - used 2 53kg KBs
5,6,6,6 each leg

then 100 GHD situps for time
5:39 - quads were done about halfway through.

typo - 24kg or 53lb KBs.

Did: Death by 10 meters:
22rounds RX

thanks Emily

Same opt wod as mike
a1. 115(5), 125(4), 135(5), 145(4), 150(4) questionable depth on these
a2. 4(strict), 3(tuck), 2(tuck), 2(tuck), 2(tuck)
b. 35# dumbells, 5 each leg
c. 3:50

great job Ashleigh!

53
73
83
123
143
153 PR!!
123

thanks for the encouragement, Sarah!!

Ari--anytime! thanks for the GHD help!

Ashleigh,

We'll pick up your tab at the next Rest Day dinner. Congratulations!

(Same is true for any member who gets a first pull-up or muscle-up.)

Hari I just got my first muscle up too!! Where we eating?

Lenny, you just need to finish in under an hour.

http://www.hillcountryny.com/assets/file/Feed-Your-Face.pdf

Same as Mike and Sophie:
125(6)-135(6)-145(5)-150(4)-155(3)
5-4-4-4-4
35# dumbbells, 5 each leg
5:17

Awesome job Ashleigh and to Sophie for her amazing ghd situps!

I saw Lenny get his first MU! And his second! Congrats!