Tomi 7:08 65/20/8
Mary 7:59 65/20/16
Jodi 10:05 65/35/20
Drew 9:20 mod
Johnny 11:10 125/55/24
Shondra 5:56 100/35/20
Brett 8:45 155/55/24
Hank 6:58 215/55/25
Lea 7:49 105/20/20
Missy 7:08 175/35/20
Mindy 8:15 35/20/8
Reminder: Catalyst classes will be on M W F this week. T TH classes will be regular classes. If the Catalyst WOD is too easy, we will scale it up for you!
The deadlift is THE most useful lift that we will be teaching you. It is the basis for all athletic and functional movements. You dropped your keys on the floor and bent over to pick them up…you just deadlifted. It’s as simple as that. A good deadlift starts with a good setup. Check out this video about proper setup for the deadlift.
http://media.crossfit.com/cf-video/CrossFit_RipDeadliftSetup.mov
Also feel free to go to http://www.crossfit.com/cf-info/excercise.html#Power , and watch deadlift videos to your heart’s content.
WOD
3 RFT (Rounds for time)
9 Deadlift (Choose a weight that is challenging to complete 9 reps)
15 KB Swings (35/55)
21 Box Jumps (20/24)
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