Tag Archives: Deadlifts

A Short CrossFit Week

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I normally try to go to CrossFit on Mondays, Tuesdays and Thursdays. This week I skipped the workout on Monday because my legs/hips were still sore from Sunday’s run/walk. It’s important to let your muscles recover, so I decided to take an extra day. While this week was short, CrossFit wise, the workouts were still brutal!

Tuesday 9/20

Strength:
Deadlifts
3(135#) x 3(185#) x 3(205#) x 3(215#)

WOD:‎
4 Rounds
400 Meter Run
12 Power Cleans (75#)
20 Kettlebell Swings (35# 1st round, 24# rest)
Finished in 25:23

Didn’t modify the run! Shane (my coach) is blown away by the fact that he can’t hear me wheezing anymore! Hope it stays that way for a while. My back was shot from doing the deadlifts before the WOD. My max on deadlifts is 235#, so I was happy with my weight! My time wasn’t very good, but given the fact that I run/walk a mile in about 16:30, it’s not that bad! This workout had me sore for a couple of days. In fact, my lower back is still a little sore today.

Strength:
Back Squat
3(75#) x 3(95#) x 3(105#) x 3(115#)
squat to 12″ box:
3(75#) x 3(95#) x 3(105#) x 3(105#)

WOD:
AMRAP 10 Mins
5 Push Press (75#)*** update, it was only 65#. Now I’m not so stoked.
10 Over Bar Burpees
4 Rounds and 5 Burpees into round 5

Cool Down:
Partner abs
10 rounds each of GHD Sit Ups. Partner holds plank while other person does sit ups.

Oh My Goodness…this was hard! We were supposed to do bear crawls but there were too many people/bars that we didn’t have room to do them, so we cut the time down some and added abs at the end. I was happy with my push press weight. My push press max is 95# so I was lifting about 80% of my max. ***UPDATE*** I dropped down to a 35# bar because the 45#s left had grips that tear your hands up. So, I actually only did 65#. The things I think of when in the shower. Afterword, my arms were hurting quite a bit. I was a little worried that maybe I had pulled something but I think it was just because this was the most I’ve used for push press in a WOD. They’re feeling better now! We’ll see how they are tomorrow.

Saturday brings on an 8 mile run/walk with the girls. According to my marathon training, I should be doing 3/2 intervals (running 3, walking 2 mins). Last week I did 1/1 for a mile then 2/1 the last 4 1/2 miles. So, this Saturday I will attempt to do the 3/2 and see how that goes!

New Beginnings

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Today was my first crossfit workout since my throat dilation last week. Wow, has it only been a week?…it feels like I haven’t worked out for a month. My husband and I got some hiking in when we went to Nevada/Utah last week and that went pretty well. However, today’s workout was better! I was still a little slow. I used too much weight on my deadlifts out of the box and fatigued my back muscles so had to drop down. This time I only stopped to reset my deadlift form and try to stretch my back a little bit rather than stopping because I was sucking air!

It normally bothers me when I’m so much slower than the rest, but I feel pretty good about this workout. I think after a week or two my workout level will increase again and I can’t wait!

Skill Work:
L Sit
Handstands (ooof…been a while since we’ve done these!)

WOD:
21-15-9
Deadlift (21 @ 145#, rest at 125#)
Pull Ups (green band)
Finished in 11:35

Cool Down:

Roll Outs for 1 min (10), rest, and another minute (11)

I was doing ok on the Pull Ups but didn’t do as well as I had hoped. Unfortunately, my calluses on my right hand tore off during round #2. Shane told me to try to keep my hands in one place during the pull ups but sometimes my grip just doesn’t feel right. However, I will try to keep my hands stationary and a little wider out.

 

Tomorrow’s workout should be interesting with these puppies! I hope there aren’t any pull ups…

How is your training going?!

Are You Kidding Me?

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Strength:
Deadlifts
3x3x3x3x3x3 (ending weight 185)

WOD:
100 Burpees for time
Modified to 50
Completed 60 in 12:00

Shane caught up to me after our 400 meter warm up run and asked me how it was going. I explained that I can’t breathe well but will do what I can. They had a piece of paper covering the workout on the board so none of us would run away! So, Shane says “I’ll tell you what we’re doing” like it was some big secret with Cortni had already told us what it was! lol “We’re doing 100 burpees”…waits for my reaction…”Oh, wow…that’s a lot”. “So, what I want you to do is think of how many you think you can do and we’ll modify it to that.” I thought about it and decided 50 would be an impressive feat considering I usually run out of gas after 10-20. I told Shane I’d aim for 50 but would do more if I felt I could. All in all I ended up with 60. I thought about keeping going but I was dragging and I really didn’t want everyone in the gym watching me perform pathetic burpees. However, I’m a bit upset with myself that I didn’t push that aside and just do it. I think it would have taken me at least 20 minutes. I have my dilation coming up in a couple of months…at that time I will revisit this workout. If I have a good breathing day, I may revisit it earlier.

After it was over I washed my face and neck to cool off, then sat on a box for a bit. Once I was cooled down some, I went and sat on the floor to talk to the girls. I sat there for maybe 5-10 minutes then got up to get my phone. When I walked back over to them, I saw this:

Yep, that’s my ass print along with two sets of legs….niiiicce. Nothing like leaving your “ass sweat” on the mat. I tried to find a wipe to clean it up, but I couldn’t. Hope no one is doing burpees in that in the evening class! lol….

Oooff…What a week

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This was a short week, with Monday being a holiday, so I only had 2 CrossFit workouts. However, those two kicked my ass.

Tuesday July 5, 2011

Box Jumps (mod step ups)
25, 20, 15, 10, 5
Clean & Jerk (85#)
5, 4, 3, 2, 1

Practiced ring dips (using green band) 30 reps

My breathing has been pretty rough these past couple of weeks so I decided to modify the box jumps to step ups using a taller box. Even then, this workout was hard. I felt pretty strong with the Clean & Jerks though. I think I could have done a little more weight with that few number of reps.

Thursday July 7, 2011

15 Min AMRAP
10 Deadlifts (95#)
10 Bar Facing Burpees

5 Rounds

Freakin’ fracken burpees. This was one workout I would have liked to just stop 1/2 way through and go home. It tore me up. Afterward we practiced cleans because our form isn’t that good. I don’t think I have it down. It will take a bit. The hardest part is squating under the bar instead of trying to fling the bar up. Tomorrow is another Marathon training day followed by a free foam roller workshop at Clara and Kelly’s CrossFit gym…looking forward to the rolling!

Quick & Dirty

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Skill Work:
Kipping Pull Ups

WOD:
3 Rounds:

3 minutes per round, set number of box jumps at the beginning then as many deadlifts as possible. 1 minute rest between rounds.

Rd1: 15 Box Jumps (did step ups on taller box), 36 Deadlifts (95#)
Rd2: 20 Box Jumps/Step Ups, 20 Deadlifts (95#)
Rd3: 25 Box Jumps/Step Ups, 15 Deadlifts (95#)

Followed by Tabata Ambat Sit Ups.

While I’m still not able to do a full Kipping Pull Up with the green band, I’m getting close!

Tonight’s workout was a little different from what we’ve been doing. My Deadlift count went down each time. The last round was the hardest because my back was shredded. I ended up dropping the weight instead of tapping down. My form was starting to get sloppy when tapping. However, 71 total Deadlifts is nothing to thumb your nose at! Plus, I was doing the prescribed weight! There was a young girl and her mom that came in right when we started. The girl went to the start ramp (other gym) with the other beginners. Her mother stayed in our gym and watched. When we finished we all lied down to catch our breath. I overheard Shane say, “This is normal for after a workout.” Of course, that made me laugh. Shane decided we needed to do a Tabata Abmat Sit Up workout afterward. My lowest number was 8, which isn’t bad. It felt kinda nice on my back to stretch out on the Abmat too.

Overall, a good workout. I took yesterday off and I think that paid dividends.

CrossFit Total

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We started the day with skill work. I think I have the Kipping Pull Up move down, I just can’t seem to do one yet. Although…I got very close to doing one today! Tomorrow I will try again and see how it goes. If I can get the kipping pull up down using the green band, I’d be ecstatic. I want to get off the black band and on to the green one.

The WOD was all strength

Back Squat 8 x 5 x 5 x 3 x 3 x 1
Shoulder Press 8 x 5 x 5 x 3 x 3 x 1
Deadlift 8 x 5 x 5 x 3 x 3 x 1

The last round should have been what we could max out at. I increased two previous PRs and did one of the exercises for the first time.

Back Squat 155# PR up from 115#
Shoulder Press 75# (first max)
Deadlift 235# PR up from 205#

The back squats were interesting. I always thought I could do a decent amount on the back squat because I have decent legs, but apparently I can’t do as much as I thought. I’d like to do over 200#, but it’s something to work toward!

The shoulder press was hard. I have very little upper body strength and that’s all the shoulder press is. You can’t use your legs at all (like with the push press). It was very hard to keep from using my legs to throw the weight up there. I was pleased with 75#. It was only 10# less than Alaina and she is a hoss!

The deadlifts were fun. I always enjoy doing those. I knew my last PR was 205# so I was wanting to set a new record. I tried to do 235# more than once because I wasn’t exactly happy with the first one, but I wasn’t able to do it anymore. I think I could have done more if we didn’t have all those previous reps!!

Playing Catch-up

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Good Morning!!

I had a nice week-long break from the blog and enjoyed not feeling like I had to get things down right away, but at the same time I missed it. Let’s play a little game of catch-up real quick on the workouts.

Monday, May 2, 2011:

WOD:
Tabatas of Squats (10), Push Ups (competition style, 5), Sit Ups (GHD, 9) and Ring Rows (7). Tabatas are 8 rounds of 20 seconds doing as many reps as possible followed by a 10 second rest. The number above is the lowest number of reps I managed for each move.

First day in our new gym! We now have what they call an On Ramp for new members to learn the skills and form. This is in the garage area that was our original gym. Right in front of that was an old dance studio they turned into our new gym. Yay for air conditioning! While it’s not cold in there – they keep it around 78- the humidity is greatly reduced.

Tuesday, May 3, 2011:

AMRAP 15 Mins:
15 Reps of Overhead Squats, Hang Cleans and Push Press. Used the 35# bar. Anytime the bar hits the ground you must do 5 Burpee Pull Ups. Michelle, Cortni and I were all able to complete the 15 minutes without setting the bar down. I’d either rest it on my back or in my hips. Completed 4 Rounds.

Thursday, May 5, 2011:

WOD:
600 Meter Run (mod from 1200)
40 Abmat Sit Ups
400 Meter Run (mod from 800)
30 GHD Sit Ups
300 Meter Run (mod from 600)
20 Roll Outs
200 Meter Run (mod from 400)
10 Knees to Elbows
Finished in 20:00

Since my breathing has steadily gotten worse, I’ve had a harder time doing my workouts; especially the cardio. Today’s workout entailed A LOT of running. I told Shane that I didn’t think I could do that much, so he modified it to where I only ran 1/2 the distance everyone else did. Afterward, I think I could have run more but not sure if I could have done the entire distance. I hate modifying the workouts though.

Friday, May 6, 2011:

WOD:
4 Rounds:
400 Meter Run
30 Squats to Med Ball
Finished in 20:10

Normally I only workout three days a week, but yesterday’s workout really had me second guessing myself. Could I have done the entire distance and I just talked myself out of it? So, back to the gym I went today to tackle the workout; However, when I told Shane what I wanted to do he explained that he didn’t want me doing the same workout as the day before since we’d already worked those muscles. So, he put together a different workout that had more running (albeit only by 100 meters) to see how I did. It went pretty good. My legs were tight and burning when I finished.

Monday, May 9, 2011:

Skill: Double Unders
Yeah, I wasn’t able to do 1 double under. I guess I’m trying to jump too much and not concentrating on getting the rope around. Not sure, but it wasn’t pretty!

WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Deadlifts (115#)
Bar Facing Burpees
Finished in 17:11

I really didn’t want to workout today. If I’d had my choice I would have gone home and eaten a pint of Cherry Garcia while watching TV in repose! Fortunately, I had my inner voice telling me what a putz I was being and made myself go to the gym. Today’s workout kicked my butt, which was what Shane wanted. He gave us all a pep talk before our workout explaining that the workouts are short so they need to be intense. If you’re walking around afterward saying, “Boy that was tough! So, what are y’all doing tonight?” then you didn’t work hard enough. He wants to see us on our backs gasping for air. Well, he got his wish! I started with 95# on the deadlift, but that first round was too easy so I went up some. I probably could have gone up more but the burpees really zap me. The first few rounds of high deadlifts and low burpee counts weren’t too bad but doing burpees 6-10 kicked my butt. In the bar facing burpees you’re supposed to do a burpee in front of your bar, then jump over the bar and do the next burpee. I also whacked my head on the bar a couple of times because I was too close. Shane asked me how I was doing when I was on round 7. I know I was probably dragging ass, but I was tired. After I finished I had to catch my breath and try to cool down; I was getting a bit overheated. You know it’s a good workout when you’re covered in sweat and your muscles are tight the next day!

It’ll be interesting to see what today (Tuesday) brings. My breathing is doing pretty good today so I’m hoping for a good workout.