Tag: deadlift

Simple Saturday

Planned on going to the 10am class, but stayed up too late last night, so went in for the 11am, which only had 4 of us.

Warm-up

100 Sit-ups

I knocked them out in 1:55 using the gym standard, which is to have your shoulder blades touch the floor and then only get up enough so you can touch your feet.

WOD

20:00 Team AMRAP

  • 5 Deadlifts/Power Cleans
  • 10 Burpees

We had 135# of the bar, which is a really easy deadlift, so after 2 rounds of that, Matt had me switch to power cleans to slow me down and give my partner more rest. I’m glad he did, because it made things a lot tougher for me. I think we got through 7 full rounds and then I did 5 additional power cleans.

Mobility

At the end of class we did a bunch of mobility stuff with bands and mashing with the bar, K-star style.

My First 300+ Pound Lift!

I ran out of a post-workout supplement I’d been using and I can really tell the difference in my recovery over the last week. I’ve had more soreness and for longer. I’ll have to stock back up when I get home. Didn’t sleep the greatest last night, but went to bed early enough to get a solid night of rest.

Warm-up

2x

  • 250m Row
  • 3 World’s Greatest Stretch (each leg)
  • 10 Leg Swings (each leg and direction)
  • 10 Flamingos (each leg)
  • 10 Burpees

Strength

  • 3-2-1-3-2-1 Deadlift
  • 2-3m Rest

We moved some serious weight today, starting with the strength work. I warmed up with 6 reps at 135# and 3 reps at 225#. I made sure to rest a full 3 minutes between each set. My working sets were:

  • 3x 255#
  • 2x 275#
  • 1x 295#
  • 3x 275#
  • 2x 295#
  • 1x 315#

I had never attempted more than 290# before, but had done it for a set of 5 so I knew I could PR today. 315# was pretty heavy.

WOD

Every minute on the minute for 10m:

  • 3 Deadlifts (85% of heavy single)
  • 6 HR Push-ups

Holy shit balls! For 85% of 315# I went with 265#. A total of 30 fucking reps with very little rest. Not quite sure how I was able to get through every round. I’m already feeling it. The next few days are going to be sore city and sitting in a car for close to 30 hours won’t help.

Sunday Funday

Yesterday after walking 18 holes of golf I had to rush home, shower, and get out to a restaurant for happy hour and dinner with a bunch of my CrossFit friends. Great fun! Such a good group of people. It’s going to be hard to leave this year, but I’m heading home to my close friends and another great group of folks at the gym there.

Since we started dinner before 5pm yesterday, I was in bed around midnight with enough time to recover enough to hit the 9am this morning. Getting out of bed was rough though. I couldn’t believe how sore I was from the interval workout at the track. After moving around a bit and eating a banana I felt better and decided it would do me good to get in for a tough workout.

Warm-up

  • 400m Run
  • 3 World’s Greatest Stretch (each leg)
  • 10-15 of each
    • V Sit-ups
    • PVC Pass thrus
    • Air squats

WODs

Teams of Three. For both portions, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

Since class was small (imagine that after a night of drinking!) most of us paired up for teams of two instead of three.

15m AMRAP

  • 3 Deadlifts
  • 6 HSPU
  • 9 Box Jumps

Deadlifts were done with 225#, I used 2 AbMats for the HSPUs, and jumped on to some stacked up tires that were taller than 24 inches. I was able to complete all rounds unbroken, which is why I went with 2 AbMats instead of 1. At a team, my partner Adam and I completed 15 rounds plus 3 deadlifts. I went first in this AMRAP. Teams of 2 was actually perfect here and we kept a steady pace of 1 minute rounds. With 3 people I think our rest period would have been too long.

After finishing the first WOD, I was feeling so much better than when I woke up. I’m glad I decided to make it in to class instead of going back to bed or going for a hike.

We rested for 5 minutes before hitting the second WOD.

15m AMRAP

  • 5 Pull-ups
  • 10 Burpees

I went second in this AMRAP because Adam is better at pull-ups than I am. In the end it didn’t matter because we each completed 9 rounds for a total of 18. That’s 45 pull-ups and 90 burpees each. This WOD would have been much better with a team of 3. My kipping pull-ups are getting much better because I’m able to feel when I get out of control and dial in the swing. I’m also getting better at adjusting my grip on the bar.

After the workout I headed to Total Wine & More to pick up some beer. CrossFit Full Strength has started to call today Sunday Funday because everyone is encouraged to bring a 6-pack of beer for after the noon OLY class. Last week was the first one and it was fun.

Olympic Lifting Class

After a snatch warm-up progression with the PVC pipe we worked on our snatch technique by doing a power snatch followed by a full snatch. I worked up to 105# I think.

Next we got out the racks and worked on the drop snatch with overhead squat. I got up to 125# there. Tried 135# once, but I had the weight too far forward and my feet were too wide.

I wasn’t quite all there and felt weak during the OLY work today, but it was good to get a final session in with Johnny.

Making Men

I didn’t get the greatest sleep last night, but I’m feeling great. Pretty sore from the back squats, KBS, and walking lunges yesterday, which I think is why I kept tossing and turning early this morning.

Warm-up

3 rounds

  • 2 Turkish Get-ups (each side)
  • 60s Row

I used a 35# KB for the first two rounds and then a 44# for the third one. The warm-up actually called for 60s of DUs, but I’m laying off the jump rope for a few weeks to let my neck heal, so I rowed instead. Did over 250m each round in the 60s.

Strength

4 Sets

  • 4-5 Deadlift, 2-0-X-1 tempo
  • 15-20s Rest
  • MAX HSPU
  • 3m Rest

My previous best deadlift was 5 reps at 275# so I set 290# as my goal for the last set. Warmed up with 6 reps at 135# and then used 225#, 245#, 275#, and 290# for the working sets. Was able to get 5 reps each set and set a 15# PR! I’m curious what my 1 rep max is. For the HSPUs I used 1 AbMat under my head and did 9, 11, 9, and 8 reps. Each set beat my old PR of 7 reps. Three months ago I started by doing pike push-ups (stink bugs). Maybe next time I’ll put plates under my hands so I’m going full depth.

WOD

7 Rounds of 5 Manmakers.
Partner up and alternate rounds so that each person completes 7 rounds for a total of 14.

Holy shit! This WOD will make a man out of any guy or gal. You get a little bit of rest when your partner is doing their round, but after you get through 2 or 3 reps my tank was on E. I used 40# DBs for the entire workout. We finished in 15:38.

The Bar Takes a Piece of Me

I wasn’t really sore this morning from yesterday’s Olympic lifting session. I do feel a bruise near my neck from doing cleans though.

Warm-up

  • 3m DUs
  • 6 each of Push-up complex (Under the fence, knee to elbow at bottom of push-up, foot to outstretched hand at top of push-up)
  • 50 Sit-ups
  • 6 each of Push-up complex

I think we did something else in the warm-up, but I can’t remember what it was.

Strength

5 Sets

  • 5 Deadlifts
  • 20s Rest
  • MAX HSPU
  • 3m Rest

Since I had just done RDLs last night I wasn’t sure what I’ve have left in the tank for deadlifts. I started with a warm-up set at 135# and then my rounds went like this:

  • 165# DL / 7 HSPU
  • 195# DL / 7 HSPU
  • 215# DL / 5 HSPU
  • 245# DL / 6 HSPU
  • 275# DL / 4 HSPU

Everything felt pretty good. Today was the first time I tried HSPU with only 1 AbMat. It’s definitely harder than 2, but I’ve come along way since doing stink bugs 2 months ago. 275# is a new PR for deadlifts by 5#.

WOD

5 Rounds

  • 8 Deadlifts, 85% of 5RM
  • 20 Wall Balls

I used 235# for deadlifts and a 15# MB so that I could keep up the intensity throughout. In the first round I did all 8 deadlifts unbroken, but then broke them up into sets of 5 and 3 for the rest of the rounds. Each round I tried to do the wall balls unbroken, but had to take a break of 2-3 seconds during a few of the rounds. I finished in 10:41. On one of the the deadlift descents, the knurling of the bar scraped my knee and took a souvenir.

Deadlift Week

My upper body is a sore this morning from the snatching we did yesterday. I was awake about an hour earlier than normal thinking about some work stuff got out of bed and accomplished a few things before I headed in to the box.

Warm-up

  • 500m Row
  • 2 Rounds
    • 10 PVC Shoulder Pass-thrus
    • 10 PVC Pull-throughs (laying on ground, pull legs through and extend again)
    • 10 NPU Burpees
    • 30s Wall Handstand

We usually have the option to run or row in the warm-up so I’ve been switching it up to rowing lately since I had always done the run. I stayed in the handstand closer to 40s because I could use the strength there.

Strength

3 Sets

  • 8-10 Weighted Push-ups, 2-0-X-1 tempo
  • 60s Rest
  • 15 KBS
  • 60s Rest

First time doing weighted push-ups for me. I started off with a 35# plate on my back and did 10 reps, then 45# for 10 reps, and finally 55# for 9 reps. For the KBS I used 53#, 53#, and 62#.

WOD

15m AMRAP

  • 9 Deadlifts
  • 12 HR Push-ups
  • 15 Box Jumps

Must be deadlift week or something. The Rx was 185# and I wanted to go with it, so I did. We all knew HR push-ups were going to be a bitch since we had already killed those muscles. I used a 24in box for box jumps. For the WOD I completed 7 rounds plus 9 deadlifts.

I was trying to keep good form throughout, but could feel it slipping away as I got further and further along. 8 sets of 9 is a lot of deadlifting 185# pounds. In fact that’s moving 13,320 pounds over the 15 minutes. I sure hope the first Open WOD doesn’t have any deadlifts, because I’m doing it tomorrow morning. I guess I’ll find out tonight when they announce the workout.

Paying the Price

The final tally for yesterday was over 30,000 steps. Wow! I’m not sure if there is a muscle in my entire body that isn’t sore today.

Warm-up

  • 400m Row
  • 2 Sets of 10
    • Wall Squats
    • Leg Swings (10 front to back, 10 side to side, each leg
  • 2 Sets of 15
    • Hollow Rocks
    • Superman

Strength

5 Sets, 3-1-X-1 tempo, rest 2-3 minutes between sets
5-7 Deadlifts

My legs were shot from yesterday. I think I’ve figured out that deadlifts are causing the tweak in my right ass (or at least preventing it from healing) because I can really feel it after I do a set and stand back up and walk away from the bar. I warmed up with some reps of 135# and then used 185#, 205#, 225#, 225#, and 225# for my working sets. I usually love deadlifts, but not today.

WOD

3 Rounds

  • 20 KBS
  • 150m Row
  • Rest the amount of time it took to complete the round.

Another CrossFit WOD that looks easy on the whiteboard, but packs a punch. It was kind of goofy because you had to do the calculations to figure out rest time (as you are trying to rest and record your time on the board) and when to start your next set. I used a 53# KB and did my rounds in 1:21, 1:22, and 1:21. Consistency is the name of the game in a WOD like this. I wish I was consistently faster.

Only two more days until the first Open WOD is announced. I hope they start with something where I can do all of the exercises.

I Love the Deadlift

My legs are a little sore from back squatting yesterday, but not bad. Still having the tweak in my right ass cheek, but I talked to our trainer Emily and she gave me some things to work on the area.

Warm-up

  • 6 World’s Greatest Stretch (3 each leg)
  • 2 Sets
    • 10 Lateral Broadwalk with band (each leg)
    • 10 Band Push Press
    • 10 Single Leg Reach Stretch (each leg)

The flexibility in my hamstrings has improved a lot over the last month or so. I attribute it to some of the great warm-up stuff we do.

Strength

4 Sets

  • 5 Deadlifts, 2-0-X-1 tempo
  • 20s Rest
  • Max HSPU
  • 3m Rest

When I saw the workout I knew I wanted to shoot for PRs in both movements. The last time we did heavy deadlifts, I was able to do 260# three times and I still had some gas left in the tank. I did a warm-up set at 135# and then did 185#, 215#, 245#, and went big for 270# in the last set. For HSPUs, I only used 2 AbMats today. I was able to do 12, 9, 7, and 7 in the sets. Mission accomplished!

WOD

8:00 AMRAP

  • 15 KBS
  • 30 DUs

Double unders…my favorite. 🙂 My goal was to get 10-15 in each round and then move on. I was able to get 15 in each round and got a few streaks here and there. Much better than I have been doing. I used a 53# KB for the swings and was able to complete 4 rounds plus 15 KBS.

I might not be able to make it to a class tomorrow because I have a golf lesson. I’ll check out what the WOD is for the day and maybe run some sprint intervals outside instead.

Scared out of my mind and excited

I was a little sore this morning in my shoulders, which I’m guessing is from the ring dips yesterday. I did end up walking 18 holes of golf yesterday on a pretty tough walking course, so it was a good slow-paced calorie burner. Last night when I looked at the WOD for today I was scared out of my mind and excited at the same time. It’s hard to explain unless you’ve done CrossFit.

Warm-up

  • 2x Band Work
    • 15 Baby side steps each way
    • 10 Press
  • 2x
    • PVC Bergener warm-up
    • PVC Shoulder mobility

Strength

4 sets

  • Clean 1.1.1.1 (10 rest between each rep)
  • 30s Rest
  • Max HSPU
  • 2m Rest

For the cleans I did 95#, 115#, 135#, 135# and it was all I could handle at the end. I think I’m still lacking the technique to get that explosive movement with my legs and hips to get the bar up and floating. I’m also still too slow getting under the bar and with my elbows. This was the first time I tried real HSPUs. I was able to get up on the wall without a problem and I used 3 ABMATs under my head. It wasn’t a very far movement, but it was a good place to start. Next time I think I can try with 2 ABMATs instead. I was able to do 9 in a row one of the sets.

WOD
3 Rounds

  • 15 Deadlifts
  • 12 Hang Power Cleans
  • 9 Front Squats
  • 6 Jerks

Wow! Now you can see what I was afraid of. I was trying to decide on 95# or 105# and was glad I went with 95#. Hanging on to that weight through all of the reps and moves is exhausting. At the same time, you don’t want to put the weight down because you have to use that much more energy to get the bar back up and continue where you left off. I tried to keep my breaks really short and push myself. It paid off because I was the first person in the class to finish in a time of 11:45! Of course it’s all relative, but I felt pretty good about it. One of the girls that does competitions was in our class today and she used 17.5# 5# more than me, so that puts me back in my place real fast. She’s just a little thing too. (I forgot that most women use a lighter and shorter bar, so now I don’t feel quite as bad about my weak ass.)

It was my first time wearing the Inov-8 Bare-XF 210 and they felt great. They feel considerably lighter than the Inov-8 F-Lite 230’s I have been using and I can really feel my feet in these shoes. I’m glad I made the purchase. We didn’t have any type of run in today’s workout, so we’ll see how they feel in short runs before I can make a full recommendation.

I’ve been getting to bed earlier the last…

I’ve been getting to bed earlier the last few days and getting over 8 hours of sleep, which has been great. My shoulders were a little tired this morning and I could feel a bit of tightness in my quads from Sunday.

Warm-up

  • 400m Run
  • 5 World’s Greatest Stretch (each side)

Strength
Deadlifts
Work up to a 3 rep max with 3 minutes of rest in between sets. Slow with a reset at the bottom (do not touch and go). Set a goal and base percentages off that for each set.

  1. 5 reps @ 50%
  2. 3 reps @ 75%
  3. 2 reps @ 80%
  4. 1 reps @ 90%
  5. 3 RM
  6. Optional 3 RM if the last set felt good

Decided with Gayle, the trainer, that 245# would be a good starting goal since I really had no idea how much I could do. So I used 125#, 185#, 205#, 225#, and 245#. Doing 245# was pretty easy so I bumped it up to 260# for the bonus round. It felt good. I probably could have done another 10 or 20 pounds, but I’ve never lifted that much weight doing anything, so I’m a happy camper.

WOD
3 rounds of 2 minute max effort on the rower with 3 minutes of rest between rounds.

Two minutes doesn’t seem like a lot, but after deadlifts, my legs were shot. I managed to row 575m, 535m, and 519m.