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Day 1 of the 2012 Reebok CrossFit Games is done and it was a great first day! The streaming and coverage are excellent this year so I am pretty excited for Day 2 & 3!

Warm Up
3 Rounds
30 DU
10 Multi Directional Lunges
10 Hip Extensions
10 Press Ups (vary hand position each rep)

Mobility

WOD

CrossFit Total
1RM Back Squat
1RM Press
1RM Deadlift

Listen to Jaffa on the deads today – if he says DROP THE BAR make sure you do! If I was coaching today it would be a deadlift 1RM with midline maintained for the whole movement (which is probably slightly less than you may do if you were allowed to get it up anyway possible. It is easier for most to break the bar away from the floor with your legs than it is to maintain midline throughout. You should judge your deadlift strength on how long you can maintain midline not what you pull from the floor). Sudden loss of midline during the lift places huge shear on your vertebrae and we want you guys to get a good total but also be safe and able to train tomorrow and the day after etc.
SLIGHT rounding of the back is acceptable provided that slight rounded position is NOT SEVERE ROUNDING and the back position is maintained from the beginning to the end of the lift.

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3 Comments

  1. Back squat 35
    Press 25
    Dead lift 100!!!!! PB on first WOD back after two weeks hols – very pleased with myself

    Thanks Jo and Eva for spotting

  2. like old days with Raiksey being there. 407.5kg – broke the 400 goat

  3. flipflop

    140 kg back squat 10 kg under pb
    70 kg press new pb by 10 kg so very chuffed with that
    Didn’t do dead lift as i tweaked my back

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