Monday, April 27, 2009


Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

Watch Rachel's video from the CrossFit Journal, she is awesome.

Post time to comments.

Sebastian stopping by to get in a WOD.

CrossFit Certification Seminar Trainer's Workout, CrossFit Journal Preview - video [wmv] [mov]

"Sumo-deadlift High-pull" by Rachael Medina, CrossFit Journal Preview - [wmv] [mov]


Brandon said...

One more time Mike---> I hate ring dips... HA!
As RX'd 14:57

After Mike's workout I did...
3 Rounds For Time:
DeadLift 275lbs x 5
AirSquat x 10
I did the whole thing for 3 different attempts...
1st time = 1:17
2nd time = 1:02
3rd time = 1:03
I really wanted to complete this little 3 rounder in under a minute, but no dice today. Thanks for having me Mike.


Mike Livergood said...

15:44 as rx'd.

Nate said...

16:44 rxd

Meli said...


Eric said...

22:08 as rx'd.

Kd said...

14:26 (75lbs)

Val said...

15:54 75lbs