Meet at the Tennessee Tech track at 8:30am. The workout will begin by 9:00am. We are hosting a Level 1 Trainer Seminar and will not have a workout at CF Mayhem.

Jackie Cox doing hang cleans in the Partner DT at the Grand Opening. Photo by Hillary Froning Photography
Photo by Hillary Froning Photography




Metcon (Time)

5 Rounds

10 Hang Cleans (205/115)
50 Double Unders

14 Replies to “09/13/2013”

  1. I am used to this website’s training, but should I be logging my 3RM for these workouts or should I go by a certain percentage of my 1RM?

    I was going to use 75% of my 1RM for the deadlifts.

  2. If a percentage is not stated, I just built up to a 3rm. I have no idea if that is correct, but that’s what I do.

  3. Lauren, I was checking out your programming. It appears that sometimes you list the strength work after metcon work and vice versa. Are you supposed to follow that order? Most programs I’ve checked out have you do strength work before metcon work.


  4. We switch it up. Obviously you will do better before a workout normally because you haven’t done anything (presumably). However, sometimes it is good to do when you are more fatigued and it should make you focus more. You will have to be more efficient (better form and mechanics) if you are tired and still trying to get a decent amount of weight. You might not hit the same weights when fresh, but that is ok. However, sometimes people are warmer after a metcon and do better. Just depends on the person! 🙂

  5. 365lb deadlift PB and felt i could do more but didn’t want to push it for the last set 🙂

    Rx’d METCON but didn’t time roughly 12 mins

  6. Deadlift: 330lb That was all the weight that we had to do lol donations are accepted!
    Metcon: 24:53 @185lb I choose to heavy of a weight and because of that I didn’t have the best workout. I know better for next time now.

  7. 405, 455, and 495 for dealift wieghts.

    12:58 rx’d on the wod. grip was GONE…scratch that, grip is STILL gone.

  8. Deadlift: 365
    Metcon: 13:55 @155
    Tried 175 and after 5 reset and went a little lower to keep it moving. For those of you who did this rx my hats off to you.