“Dead Lifts and Milk, Bitches!”

10 Minutes to work up to your last 3 rep max on Dead Lifts.


Rest 5 Minutes


Then


3 Rounds For Time:

  • 400m Run
  • 20 Dead Lifts (225)
  • 15 Medball Cleans (20)


Post results to comments.


Jim DL and Milk Bitches
Coach Jim bought a cool shirt from the annual CF Affiliate gathering in Miami last month.  Loosing  inches/weight and, at the same time, getting stronger is fairly common to someone who has been crossfitting at least 4-5 days a week for a while……

One might ask, "So, what are you on?"


39 Responses to ““Dead Lifts and Milk, Bitches!””

  1. Silverback

    Not sure I’ll be able to make it to the box today to catch this WOD, although I need this one as DLs are my nemesis.
    On another note, everyone should be on the lookout for the biggest thing to make a splash on the fashion scene since boxer shorts, the new green_sunglasses.com t-shirt. Coming to a box near you!

  2. Billdozer

    Believe It!
    Can’t wait to do this one. Just when I thought about taking a rest day, you go and reel me back in with Deadlifts.

  3. the "the Gris"

    14:44 RX. Felt better but still not 100% though.
    Good work to everyone at 0530.

  4. BB2

    DL 3RM 335#
    14.03 I think. (185DL, 20#MC)
    Had to scale due to Wednesday’s leg blowout. Still very effective. WOW.

  5. Bobo

    Great working with the Gris. Keep easy on the hammy till you feel confident with it.
    DL 3RM: 345
    Could have gone heavier but I approached the 10 minutes way too casually and ran out of time.
    Metcon: 14:27 RX.
    Great close group this morning.
    Chalkman, were you taking it easy on us today?

  6. Bobo

    BB2 i think you are right that you were sub 14.
    Those medball cleans were the sleeper of the WOD.

  7. BB2

    OK, I’m going to see most of you tomorrow night when GSP kicks the crap out of whoever is stupid enough to enter the octagon with him…BUT.
    HOT TUB TIME MACHINE is an instant classic and I have to see it tonight.
    AMC First Colony 8:15 I’m coaching till 7 drinking till 8, laughing til 9:45. Who’s in?
    I’m going to buy my ticket online.

  8. Jen

    17:48 (115#,10MC#) 3x (135#) need to focus more on keeping the right form. Thanks Summer & Toe for partnering with me.
    Fun times with the T-Cats!
    Welcome Miles and family!

  9. Silverback

    Way to go Arnold! You certainly need to get that t-shirt Jim is wearing above!

  10. Anthony

    It was cool working out with the T-Cats this morning.
    225# 3rm
    18:51 135# 20#MB

  11. Billdozer

    3 rep dl
    405#
    Metcon
    11:28(rx) felt pretty good but couldn’t have done it without the green sunglasses.

  12. Jim

    http://www.time.com/time/specials/packages/article/0,28804,1972947_1973044_1973046,00.html?hpt=C2
    I’m not sure what to take away from this article. Just seems sad that so many neglect their health to a point of pathology that needs physician intervention.
    I know some genetics will never yield Justin Timberlake abs…but I also know that a natural diet and intense exercise will keep most preventable diseases at bay. I’ll take the latter thank you.
    As the Mighty Silverback would say, “Stay healthy my friends”

  13. She-Ra

    Woah I see some pretty impressive DL numbers from the T-cat females! Freakishly aweosme Arnold!
    TOday I get to tackle 30 MUs for time.. grrr I can’t wait!

  14. mario c

    mario c
    3 rep max 145
    Metcon – 19:55 ( #95; #10 ) scaled to 3 rds of 400 row / 8 DL / 8 MC

  15. Gatekeeper < -III---------III-

    Nice poundage Arnold! Way to go!

  16. Gina

    DL 215# (PR!)
    19:28 (155, 14#)
    thanks Jim for the confidence that I could go heavy. Someday I’ll remember to complete ALL of the lifts!

  17. Noel G (Wheezy)

    22:30?? (145, 20#)
    FINALLY finished a WOD under 30 minutes. And…..did not take a puff of my inhaler. And…..did not puke. Things are looking up for the ‘ole Wheezy.
    Thanks, Grace, for teaching me how to control my breathing!
    (still need practice, though)

  18. Jared C. Meier

    245dl-Psyched and a bit bummed that I was able to hit 295 two times. One more and I could claim victory. Either way 20 pounds over my one 1rm max. Thanks for the help coaches and everyone else. Ya’ll are the best!
    19:05(195dl,20)

  19. bryan g.

    my diet for the week according to beyond the white board:
    Protein: 21.89/day, 4.4/meal
    Carbs: 24.11/day, 4.8/meal
    Fat: 25.27/day, 5.5/meal
    and for the record, most of that fat was from salmon (and maybe a little from frickin ben and jerry’s).

  20. She-Ra

    soo i totally sucked it up today.. 19:19. 5 stupid minutes SLOWER than my last time and here are my excuses:
    1. Didn’t have billy next to me to crush
    1,a didn’t have my twin power next to me
    2. Did this on an empty stomach
    3. Got home from work at 2am (12 hour shift in flippy flops)
    4. A cold
    excuses excuses… a slow time is a slow time regardless, grrrrrrrrrrr

  21. Gatekeeper < -III---------III-

    Nice poundage Arnold! Way to go!

  22. T.C.

    Not a good night for me!!! Got through one round and started cramping, not fun but I did get 405×3 on DL!!!

  23. Daniel

    Think I might have done one too many pullups in the wod on Tuesday.. Might have tore my muscles a bit in my biceps and lats.. It said max pullups lol! Super sore.. Hopefully be back on the grind on Monday or Tuesday. Good job on the workouts today everyone!!

  24. John B

    16:35 235(PR); 175# (DL); 20# (MBC)
    It eased up my sore thighs from Wednesday WOD.
    Hey Bill! Thanks for setting up my weights.

  25. G

    FYI: For some reason, some of you are being required to enter information under URL all of a sudden. We haven’t changed the settings on the comments so we will find out what’s going on. For the interim, please enter our website address there until we resolve the issue.
    Thank you!

  26. G

    Daniel, sorry to hear about that. You had twice as many max pull-ups than me….no wonder I didn’t get sore :o(
    On a serious note, hope you recover soon. Impressive work, nevertheless!

  27. Billdozer

    Kristina, it is easy to underestimate the motivation you receive from working out next to matt and I. Sounds like you need a little greensunglasses.com, its coming soon

  28. G

    3RM = 235 (pr)
    16:01 (165# DL, 14# MBC)
    Fun trying to chase Playboy and pacing with JohnnyB and Pat tonight! Billdozer, thanks for the push…I was trying to get all 15 reps unbroken on the last set like you did at the noon class but I just didn’t have it in me tonight.
    Jim, nice camos…the rip from doing demos is priceless!

  29. G

    Jim, your time was 13:56
    Toe, your 3RM is 145 (yey!)
    Good to see Josh K get some DLs this morning.
    HeatherD – PR, right?
    Fam, next time you can start a little heavier since the “touch & go” on 205# was no problem.
    Arnold….you da man….wo-man! And it was good to see you looking all “made up” tonight at the Elkins High School baseball game.
    TC, almost forgot….your loud voice got me going on my PR lift tonight, thank you!
    Welcome back Mark on your first WOD tonight with Coach Jim.
    Wheezy, that’s progress right there!

  30. G

    Tina, you’re still getting the MUs! Nice work.
    Btw, too bad your spring break will make you miss the Meet & Greet by one week. Looking forward to seeing you soon, though!

  31. G

    Lastly,
    Update!
    Yonder Farm Group Ordering Replies so far:
    1. Toe
    2. Doug
    3. JB
    4. Fam
    5. HeatherD
    6. Ian
    7. Spec
    8. Arnold
    9. Nate & Tammi
    10. Ray & Sharon
    11. Johnny B
    12. G
    I will contact Yonder Farms and get it rolling. The folks above will get more details via email.

  32. G

    Almost forgot, Jared – it’s great to see your progress!

  33. She-Ra

    haha… keep me posted on greensunglasses.com!!! I”m excited to see it.
    Yes, G .. see u very soon 🙂

  34. HeMan

    315 DL
    16:30?? (rx) All I know about my time is I managed to come in 5 secs ahead of summer due to what was apparently cheating….whatever. You have to run around the building, not the volkswagon… read the rules on the whiteboard people!!! Nice work Summer, you were flying!!
    Jared – way to be on the DLs!!! I love your style, throw some more weight on and pull and try to figure out how much weight you did or did not lift afterwords. An attempt at a 3rm yielded a new 1rm… That is sooooo greensunglasses!!!