Two bars each

Sunday 101024

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Post time to comments.

Compare to 100305.


Scrambled eggs: Not just for breakfast anymore
At Harvard, the kitchen as lab (partial syllabus) (video)

Annie (pictured below with Josh R. at last year’s Halloween party) has been kind enough to help organize our Black Box Annual Monster Mash along with Mike M. See everybody there!


  • Scaling options for today’s workout, courtesy of the Brand X forums:
    21-15-9 reps of:
    225 pound Deadlift
    135 pound Overhead squat
    Big Dawgs
    as Rxd
    Women – 155/95
    The Porch
    15-12-9 reps of:
    225 pound Deadlift
    135 pound Overhead squat
    Women – 155/95
    21-15-9 reps of:
    185 pound Deadlift
    95 pound Overhead squat
    Women – 115-135/55-65
    15-12-9 reps of:
    35-65 pound Deadlift
    pvc-25 pound Overhead squat

  • Steve S.

    From yesterday:
    Snatch – work up to 170#
    Clean and Jerk – work up to 205#
    Front Squat – 235#
    Stiff Leg Deadlift 185#x5; 225#x5; 245#x5

  • jenn

    12:06 (155#, 65#)

  • Avery

    (155#/105# front squat for shoulder)

  • Chadb


  • Jamie F.

    14:56 Scaled – Deadlifts @ 225 LBS – Overhead Squats @ 95 LBS

  • Hari

    Regarding Monday’s WOD:
    I see a story behind today’s WOD.
    At the 2008 CrossFit Games, Chris Spealer (135 lbs) was well in first place going into the final WOD. The final WOD was 30 Clean at Jerks at 155 lbs. Chris was eliminated, and Jason Kalipa (210 lbs) won the WOD and the Games.
    A year later, the two met up at a Level 1 Cert. Kalipa had invented a WOD that he believed would play to his strengths: 10 Rounds of Cindy with 1 155 lb C& J after the first round, 2 after the second, 10 after the 10th. In the morning, Kalipa did the WOD, beating the second best time by around 8 minutes. In the afternoon, Speal did the WOD. Here’s the video:
    Switching back and forth from intensive bodyweight exercises to an Olympic Lift is going to be a shock. (Very CrossFit!) There is no specified weight for the C&J. Pick a weight you can control, since we can’t drop from overhead. Be glad you’re doing 10 C&J’s, not 55 like in the video.
    There is no way you can’t do this WOD. You’ve been doing pull-ups (with or without a band), pushups (even if they’re from your knees) and squats, all since day one. There is some weight you can get from ground to overhead, even if it’s not beautiful.
    Show up and do the WOD. Its ten minutes. How bad can it be? Post the answer to comments.

  • Ray Levitt

    17:something. What a shit show. I went too heavy…

  • Jai

    9:14 with 95# for deadlift and 33# for overhead squat

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