Skill: Deadlift – work on setup and positioning of the deadlift. Perform 3 sets of 5 reps for your warm-up concentrating on your start position for each rep.
wod: Team Deadlfit and Box jumps for time
Deadlift 65/95
Box jumps 12/20
Finish with a team mile!
Rules:
There will be ten 1 minute rounds with 30 seconds rotation/rest in between rounds. Each athlete will complete 5 rounds each of deadlifts and box jumps scoring each complete repetition as a point. Both athletes will then combine their points for a total.
The teams will then rest 2 minutes and then run 800m at the same time for a combined mile. Every 10 seconds under a 10 minute mile pace will be worth a point. Add up the wod and run points for a total score.
this WOD looks GREAT!! Can’t wait to do it!
DL’s were at 135#
total for WOD was 19:45
800 time was Just over 2 minutes
Lost count on the DL and Box Jump Reps
Great pic by the way
I had no idea how to post this WOD on BTWB
Who is that a picture of?
800m was just over 3 min not 2 min. That would have been sweet!
Brenda,
I joined BTWB What do I need to do now
Hi Rick,
At the top of the page, click on “gym” and type in Crossfit Carmel. You need to send a request to be linked up. It’s not the most user friendly website, so you’ll have to mess around with it a bit to get use to it. Hope this helps you
Brenda
Here is a paleo friendly dessert that you might want to try for the 300 workout, sorry I won’t be there!
Blackberry Cobbler
3 cups of fresh blackberries
1 1/2 cups almond meal (finely ground almonds)
1 omega 3 enriched egg
2 tbsp coconut oil
A drizzle of raw organic honey
Cinnamon to taste
“So Delicious” coconut milk
Preheat oven to 350. Pour the blackberries into a pie pan. In a small bowl mix together the egg, almond meal, and coconut oil, and shake in a bunch of cinnamon. Stir well. The mixture will be really thick and clumpy. If you wish, drizzle a bit of raw organic honey on top of the blackberries. By hand (or if you have a 2 year old to help you, that works just as well…) crumble the almond meal mixture on top of the blackberries and bake in your pre-heated oven for 35 minutes. Serve in bowls with cold “So Delicious” brand coconut milk poured over the top. Yes, it’s addicting, but life’s too short to not eat cobbler now and then…
Enjoy!
Jen, that looks awesome. Would anyone like to tackle this recipe for the 300?
I have been sworn to silence about the owner of said butt.
Great recipe….I have been hoping to learn more about going Paleo for a period of time and would love to gain insight from those here. Would love to attend a workshop, forum online, something. I truly believe this is the next step for me in order to see maximum results w/Crossfit. Like most, I tend to fall apart a bit on the weekends, but I eat exceptionally well during the week. Would love to put it all together.
BTW: I’ll claim that fine looking piece of sweat. At least I had my shorts on!
What were the time for this team workout? Catherine and I are out of town and did it today. We scored 432 but catherine was handicapped by me of course! Were we in the ballpark? We will be back thursday!
Times have been posted!
HUH??? Now I have to worry about team Carrie/Catherine beating me even when they are not in town????
Thanks for posting those Lin! And yes, Steph, we are out to get you!!
you beat us by the way! At least it looks like you guys have 442.
We only beat you b/c of Stef’s lighting-fast 800m run! Nice job partner