Tag: deadlift

Civil War

My upper back and traps are sore. Maybe from the plank walks? Or maybe pulling the cleans since I haven’t done much of them lately?

Warm-up

  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 15 Reverse Hyper (210#)
  • 3 Sets
    • 10 Squat Jumps
    • 10 Band Pull-aparts (green)
    • 20 Plyo Lunges
  • 9 Back Squats (45#)
  • 8/8 Landmine Rows (45#)
  • 9 Back Squats (135#)
  • 8/8 Landmine Rows (55#)

Those squat jumps and lunges got the legs burning!

Strength

E3M – 6 Sets

  • 9 Back Squats (185#)
  • 8/8 Landmine Rows (60#)

Tried to activate my hamstrings and glutes again. Bumped up the weight on the landmine rows. Drenched by the end of these.

Conditioning

Regional 11.3
21-15-9

  • Deadlifts (315#)
  • Box Jump (30″)

Wasn’t sure if I would go Rx on this, especially since I haven’t pulled over 300 in about 7 weeks. Felt ok warming up and knew I’d be good if I broke it up. Warmed up with 5×185, 3×225, and 3×275 on the bar. I’ve only done this once before (8:32) and completely underestimated the deadlifts, so today I went with all sets of 3. Worked much better and finished in 7:56 (36 second PR) not feeling nearly as bad as I did 2 years ago.

Gymnastics Strength

  • MAX Push-ups
  • Rest 2:00
  • 2 Drop Sets w/ 2:00 rest

Started dying in the low 20s but held on for some more slow reps and ended at 35, which is far from my best. Was going to shoot for 15 in the drop sets, but breezed through that so did 20 both times. That extra rest time after the “max” set I think helped to recover more from the metcon.

Will do ROMWOD this afternoon (and did end up doing Crossover Symmetry Iron Scap in the evening). Movie time tonight for Captain America: Civil War!

Still No Strict Pull-ups

Feeling a little fatigued this morning.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets
    • 15s Bar Hang
    • 10 PVC passes
    • 10 Squat Jumps
  • 8 Shoulder Press (45#)
  • 6/6 OH Reverse Lunge (45#)
  • 8 Shoulder Press (75#)
  • 6/6 OH Reverse Lunge (75#)

Strength

E3M – 6 Sets

  • 8 Shoulder Press (95#)
  • 6/6 OH Reverse Lunge (95#)

Last two sets got rough with all that time overhead.

Gymnastics Strength

E2M – Ring Rows (4 Sets, feet elevated)

Start with a max reps set and then the other 3 sets are at 50% of that number. I got 16 so my drop sets were 8s. Tried to do strict pull-ups while warming up and still a no-go for my shoulder. I was able to do a couple of chin-ups, but still don’t feel the greatest. I’ll keep resting it and working on rehab stuff. :-/

Conditioning

  • 5-4-3-2-1 Cleans (165#)
  • 5-4-3-2-1 Deadlifts (165#)
  • 10-8-6-4-2 Pull-Ups

My goal was to pick a challenging weight to go unbroken. Original thought looking at this workout was 185, which I think is doable, but would require more rest between the pull-up bar. I did everything unbroken with 165# even going straight into the deadlifts with my hook grip, which sucked and made holding the bar for pull-ups more challenging. I had to do kipping because butterfly make it feel like my shoulder is going to fall off. Finished in 3:26. Should have moved faster between barbell and rig and back.

Did Crossover Symmetry Iron Scap and will hit ROMWOD tonight.

Landmines

Yesterday I got out on the course for the first time and walked 9 holes. Did a 47 minute ROMWOD during a work townhall and a short shoulder one at night. Coached the 9am so went in early to do my warm-up and strength work.

Warm-up

  • 2 Sets
    • StrongFit Tricep Openers (10#)
    • 20 Russian KBS (44#)
    • 8/8 Landmine Rows (45#)
    • 10/10 Donkey Kicks
  • Back Squat
    • 9×45#
    • 9×135#

Strength

E3M – 5 Sets

  • 9 Back Squats (185#)
  • 8/8 Landmine Rows (10# on 45# bar)

I worked up a hell of a sweat with this. I few years ago I didn’t see the value in a landmine attachment, but am now finding some neat uses. You can prop the bar into a corner (I had a box up against the wall) and it works just as well, for free. I really liked the different line of action you get compared to a Kroc row. Supposed to give some more oblique work too.

Conditioning

15:00 AMRAP

  • 40 DU
  • 20 Wall Balls (20#, 10′)
  • 10 Deadlifts (225#)
  • 5 Burpees

Was a good one. My goal was to go unbroken on the wall balls and deadlifts and was able to. I did the first 2 sets of dubs unbroken, then missed once in each of the other rounds. Finished 5 full rounds plus the double unders and 5 wall balls. Finished up with Crossover Symmetry Iron Scap. Should be able to get in a ROMWOD tonight.

16.4

Was feeling pretty good about this one when it was announced. I’m fine with deadlifts, have grown to enjoy wall balls a bit, and I’ll take a rower any day.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 3:00 Air Dyne
  • 3×10 GHD Heel Drives
  • Deadlifts
    • 10×45#
    • 5×135
    • 5×185
  • Bar Hang

CrossFit Open Workout 16.4

13:00 AMRAP

  • 55 Deadlifts (225#)
  • 55 Wall Balls (20#, 10′)
  • 55 Row (calories)
  • 55 Handstand Push-ups

split-to-calsMy plan was:

  • Start with 10s on deadlift with 15 seconds rest. Decrease if it got bad.
  • Do 5 sets of 11 wall balls with 10 seconds of rest so it was similar to a Tabata.
  • Hit about a 1,200 cal/hr pace on the rower.
  • Doubles on HSPU.

I was really expecting the deadlifts to be a lot worse. I stuck to the plan and ended up with 4 sets of 10, then 8-7 to finish. Wall balls were right on plan as well with no problem. I felt more comfortable at 1,100 on the rower and kicked it in for the last 5 calories. Did 6 or so doubles on the wall and was feeling good so did a couple of triples. Then tried to do some quick singles or maybe even some doubles towards the end. Never failed a handstand push-up until the very last one I was trying to get in to beat the clock. I ended up with 27 handstand push-ups for a total rep count of 192 and a tiebreak time of 8:34. So much time to do the HSPU!!

Looking back I really think I over-paced this one. I could have gotten away with 10 second rests on the deadlifts and maybe 3 sets of 15 plus a set of 10 wall balls. I should have pushed the row to be a little uncomfortable too and got up on the wall quicker. I realistically think I could have been off the rower in under 8:00, which would give me another 2-4 HSPU probably. I really expected those deadlifts to get me a lot worse or the wall balls to add up after the deadlifts, but I didn’t have a problem with either one.

I was hoping to average 3:00 for the first 3 movements and had no trouble beating that. My rep goal was 185-195, which was in the 80-90 percentile from the early scoring, so I’m not disappointed at all. You just learn a lot the first time you do a workout. I’m already thinking next year I might just commit to doing every workout twice for a change and an interesting challenge. If they do introduce a 35-39 Masters division it would be fun to see how I rank with full effort and redoing workouts too. Don’t get me wrong, I don’t think I have to worry about making it into the Masters Qualifier. I’m far from that level.

One more workout this year!

3 Strikes for Annie

I can feel my back is a little aggravated from the shoulder press over-extension yesterday. Would be great if Castro doesn’t give us a max lift or heavy deadlifts this week.

Warm-up

  • 3×10 Reverse Hyper (210#)
  • 15 PVC Good Mornings
  • Zombie Kicks
  • Walking Lunges
  • 20 Jumping Jacks
  • 16 Mountain Climbers
  • 5 Burpees

Strength – Deadlift

  • 5×135#
  • 5×205
  • 5×255
  • 5×275
  • 5×305

Easy does it with the back.

Conditioning

“Annie”
50-40-30-20-10

  • Double Unders
  • Sit-ups

Set everything up for success with dumbbells for feet and my AbMat pad. Missed 3 times in the set of 40 double unders though. Can’t miss if I’m going to PR. Sit-ups felt really good, but too bad. Managed a 6:07, which is only 8 seconds slower than my best.

Accessory

6 Sets

  • 10 Russian Kettlebell Swings (70#)
  • 20 Shoulder Taps
  • 5 Ring Swings

I threw one muscle-up in there to show Weston something and I flew up on to the rings! This swing work is going to pay off. Coming down was pretty terrible on my shoulder so no more of that.

After class got into a little extra with Bryan and Michelle…

5 Rounds

  • 300m Row
  • 5 Overhead Squat (135#)

I really wanted to snatch into that first OHS every round but I only did that on the first 2 (maybe the third?) because I was almost losing them. Probably should have put on the lifters for this, since they work well on the rower too. This got pretty nasty on the quads. Finished in 8:50.

Rest up tomorrow for 16.4.

Bring It Castro!

Went to the Chiropractor at 5 and then 5:30 class.

Warm-up

  • 400m Run
  • 10 Good Mornings (35# KB)
  • 10/10 Around the head (35# KB)
  • 5 Good Mornings (35# KB)
  • 5/5 Around the head (35# KB)

Strength – Deadlift

  • 5×45#
  • 5×155
  • 5×225
  • 5x5x275

Definitely wasn’t going to approach anything close to a max lift during the Open. This was really easy.

Conditioning

8:00 AMRAP

  • 10 Deadlifts (115#)
  • 10 GHD Sit-ups
  • 20 Double Unders

Only tripped once in the 2nd round after 8 reps. I think I went 7 rounds plus 4 deadlifts. I was planning to stay after class to get in some GHDs, but with this being programmed with sit-ups, it was nice to be able to substitute and kill 2 birds with one stone. This felt really good. I would be pretty happy if Castro repeated 13.2 for this next Open workout (with step-ups allowed again).

Midline & Getting Inverted

4 Sets

  • 15 Ball Slams (30#)
  • 3 Wall Walks

Little challenging with how humid it is with the huge temperature shift to the 60s. It was like someone hosed down the walls. My shoes were even slipping all over on the matting in the gym. Did Crossover Symmetry Iron Scap and got out of there. Rest up and watch the 16.3 announcement tomorrow.

Oh My Quads

Went to the 4:30 class.

Warm-up

  • PVC Pass-thrus
  • Bottom Squat Hold
  • PVC Good Mornings

Strength – Deadlifts

  • 7×45#
  • 7×155
  • 7×225
  • 7×275
  • 7×305
  • 2x7x325

Heavy enough after all of the shoveling. No need to push it and get hurt during the Open.

Accessory

4 Sets

  • 5 Evil wheels
  • 5 Ring Swings

It’s been awhile since I’ve done the evils so expect to be sore the next couple of days.

Conditioning

9:00 AMRAP

  • 3 Power Snatches (95#)
  • 6 Overhead Squats (95#)
  • 9 Step-ups (24″)

Loved it! Did all step-ups instead of box jumps and holy hell did that turn into a quad burn after the OHS. First round was done in about 45 seconds and settled in to a steady 1:00 pace after about 3 rounds I think. Finished exactly 9 rounds but only had about 2 seconds so didn’t try to pick up the bar. Was a good one not having to rest at any point and able to keep moving.

Now that scoring is closed on 16.1, I can see my score is not as bad worldwide as my performance on 15.2 was last year, which I still overcame it to have my best overall percentile placing ever. Kind of a relief that I should be able to make a comeback on the leaderboard, but frustrating that having to do single pull-ups held back my score so much. I don’t usually like to say this, but I’m confident I would have been close to 8 rounds instead of only 7+1. Especially since I’ve put in a lot of work over the last 4-5 months on improving my capacity. In day-to-day WODs at the gym Bryan and I have been neck and neck, trading wins, for the last month or two, where he was handily beating me before. Castro, please bring us pistols this year!

True L

Almost late getting to 4:30 due to being in a coding zone for work.

Warm-up

  • 2×10 Reverse Hyper (210#)
  • Jogging
  • PVC Good Mornings

Strength – Deadlift

  • 10×45#
  • 5×155
  • 5×225
  • 5×275
  • 5×325
  • 5×365
  • 5×395

Could feel it in that left shoulder when it got heavy. Happy with the 395 though after the back tweak a few weeks ago too. Would have liked to be closer to the 425 I did before the tweak, but no need to push it. I’m already in rough enough shape.

Conditioning

  • 2-4-6-8-10-12-14-16-18-20 Wall Balls (20#, 10′)
  • 5 Burpees

Total of 110 wall balls and 50 burpees. Took me 8:36 to finish. All wall balls were unbroken sets. Burpees got slow to try and catch my breath a little.

Midline

7 Rounds

  • 10s L-hang
  • 10s Rest

Actually held a true L for the first 3-4 and then my feet started to droop more and more.

3 Sets

  • 3 GHD Back Extensions

The slow controlled kind. I forgot how hard these are. Probably should have had the pad back more after watching the video again.

3 Sets

  • 15 Reverse Hypers (160#)

Pump!

A Squat PR!

Went in early so I could start squatting before the 4:30 class so I’d have more time.

Warm-up

2 Rounds

  • Bottom Squat Hold
  • 10 Reverse Hyper (210#)
  • 20 Walking Lunges

Strength – Front Squat

  • 5×45#
  • 5×135
  • 5×205
  • 3×245
  • 2×275
  • 2×295
  • 1×315
  • 1×330 (PR)
  • 1×345 (PR)

Finally a squat PR! That was definitely all I had because I was damn near at a complete stop in the middle, or at least it felt like it to me. PR by 25#.

Conditioning

4 Rounds

  • 3 Handstand Push-ups
  • 5 Overhead Squats (135#)
  • 10 Deadlifts (135#)

This triplet really lit up the low back. All unbroken. Finished in 3:41.

Accessory

E40S – 5 Sets

  • 10 Push-ups

E40S – 5 Sets

  • 10 Push-ups
  • 10 Air Squats

Was supposed to be 30 seconds but the clock was messed up so we got the extra 10. Was going easy so I added the air squats in the last 5 rounds. Every set was unbroken.

Four & A Quarter

Went to the 5:30 class.

Warm-up

  • 20 PVC Good Mornings
  • 20 Walking Lunges
  • Bear Crawl
  • Jump Rope
  • 2×10 GHD Heel Drives

Strength – Deadlift

  • 5×45#
  • 5×155
  • 5×245
  • 5×295
  • 5×335
  • 5×365
  • 5×395
  • 5×425

Hit my goal for the day. That is the highest I have recorded for a set of 5 since using Beyond the Whiteboard. I found a 5×435 in my logs that I did over 2 years ago. It was shortly after I pulled my lifetime max of 515.

Conditioning

5 Rounds

  • 8 Power Cleans (155#)
  • 30 Double Unders
  • 30s Plank

I did two sets of 4 touch-n-go every round on my cleans. Tripped on dubs once in the 3rd round after 18. Did planks on my hands. Finished in 7:40. Felt really good.

Tabatas

  • 8 rounds of Wall Balls (20#)
  • 1:00 Rest
  • 8 Rounds of Ball Slams (30#)

I got 10 wall balls every round. Slacked off on the ball slams because my shoulders were smoked! Did 7 sets of 7 and finished with an 8.