Dead’n Heavy

New Hoodie Order Sheets are posted! You have until 12/12 to reserve one!

We need lots of volunteers for the Carolina Fitness Challenge – sign up sheets will be posted this afternoon!

WOD for Monday 112111 – Click Here For Today’s Schedule
Deadlift
Establish 1RM
–Rest–
AMRAP in 12 Minutes:
5 Deadlifts (heavy)
7 Box Jumps (24/20)
9 Pullups

Post Workout Time to Comments
For the strength segment, warmup and then establish a 1RM Deadlift for the day.  All good reps should be lowered to the ground under control.

For the conditioning workout, pick a “heavy” Deadlift load for yourself…5 should be doable on the first couple of rounds.  Try around 70% of the 1RM you established in the strength segment.   

ENDURANCE WORKOUT tonight at 6pm with Coach Paul!

Thanksgiving Week Schedule
Wednesday – Regular Schedule
Thursday – 9am and 10am
Friday – 9am and 10am
Saturday – No Pilates or Mobility
Sunday – Regular Schedule

World Record Deadlifter, Andy Bolton
[youtube]http://www.youtube.com/watch?v=tFEjgnqBu7Y[/youtube]’