Deadlift Soreness

My legs and back are really sore from RDLs on Sunday and deadlifts yesterday. I used the foam roller for the first time today. Wow it really brings everything out in those sore areas.

Warm-up

  • 600m Run
  • 3 rounds
    • 10 PVC Shoulder Pass-thrus w/ shrug
    • 15s Dead Hang
    • 30s Plank (on hands)

First time doing a dead hang during class. Focus for them is on keeping the shoulder engaged. I think it was also the first time I had done planks on my hands.

Strength

4 Sets

  • 2-3 Weighted Pull-ups, 2-1-X-0 tempo
  • 20s Rest
  • MAX Strict Pull-ups, 2-0-X-0 tempo
  • 20s Rest
  • 30-45s L-Sit (cumulative)
  • 2m Rest

I really struggled with the strength work today. I used an 18# KB for the weighted pull-ups and was able to get 2 or 3 each round. But that completely knocked me out for doing strict pull-ups. It was an adventure trying to get 2 or 3 of those with such a short rest. I did the L-Sits on PVC parallettes with my knees slightly bent and tried to get 10-15 seconds at a time.

WOD

In teams of 2, complete the reps however you want, but you must run together.
4 Rounds

  • 12 DB Renegade Rows
  • 400m Run

I paired up with Dominic, who I hadn’t met before. We split up the renegade rows by each doing 6 in each round. I used 25# DBs but should have used 30s. We finished first in 11:43. My endurance is improving a lot lately. I really pushed my pace in the 3rd and 4th rounds.

I took out the jump rope after a rest and knocked out a couple of good DU streaks. Didn’t try more than a minute. I’ll do a longer practice session on them tonight. Last night while looking for tips on DUs, I found a great video for progressing through DUs, from Again Faster. Check it out.

http://vimeo.com/2969537

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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