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dead lifts

August 30, 2011

CrossFit WOD

21-15-9

Deadlifts (185/115)
Leg Levers
Kettlebell Swings (53/35)

This was tough on the grip, especially after yesterday’s pullups.  I still managed to overachieve a bit, so I was happy.  I went with 135# for the dead lifts and used the 40# kettlebell.  I could only do 6 or 7 deadlifts before my grip gave out, but I never went to a reverse grip.  I need to strengthen my grip and it’s not going to happen if I reverse every time I can’t hold on to the bar.

Leg Levers were a new move for me.  Lay flat on the ground (grabbing on to the deadlift bar with straight arms for stability if you choose).  Lift both legs simultaneously straight up in the air (perpendicular to the floor) and lift your butt off the ground.  Great core exercise!

Time: 7:48 Rx+

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July 23, 2011

CrossFit Boot Camp WOD

4 Rounds

4 Dead Lifts (Heavy)
8 Burpees
400m Run

So this WOD was pretty variable.  Basically you warmed up working dead lifts until you got to your 5 rep max.  Rob aimed for a prescribed weight of 185# for women, can’t remember the weight for men.  My 1 rep max is 200# so 185# was gonna be really heavy for a WOD.  I decided to run the WOD at 165#, until I saw Bonnie’s bar.  Crap, gotta go heavier.  I put on another 10#s.  I was able to do 5 reps at 175# unbroken and Tina walks over and says “you only have to do 4, you can go heavier.”  UGH!  That’s what happens when you push Tina to actually run in a WOD…she’s pushes back when it’s your turn.  I ran the WOD at 185# and did everything unbroken.  Time: 12:26 Rx.  Thank God for the Airrosti Foam Rolling clinic after boot camp.  Hopefully, I won’t be too sore tomorrow.

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July 18, 2011

CrossFit WOD

5 rounds

5 Hand Stand Push-Ups
10 Dead Lifts (155/115)

This was my first Rx + WOD!  I did my hand stand push-ups with no ab-mat under my head and I used 125# on the dead lifts.  Can you say ‘over-achiever’?

I have reached several goals since my CrossFit journey began back in September: I lost the weight, I can do pullups, I can do hand stand push-ups…next on my list: a muscle up…by the end of the year.  The only way to get there is to push myself, get stronger and work that much harder to reach my goal.  So, yes…I am an over-achiever!

Time: 7:25 Rx+

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July 11, 2011

CrossFit WOD

1600 M run

4 rounds:
10 lateral burpees
10 dead lifts, 105 lbs.

This is the first timed mile I have run since January.  My time then was 8:24.  My goal for today was sub-8.  I blew that out of the water with a 7:30!  I was totally shocked when I ran into the gym and looked at the clock.  Big thanks go out to Terilyn for letting me try to keep up with her :-)   I went into it with the ‘sprint the straights, jog the curves’ mentality that we learned in high school track, and sprinted a particular stretch each lap.  Worked like a charm.  I probably could’ve gone a little faster, but I knew that I had to leave a little in the tank for the burpees and deadlifts.  Let me tell you how bad those burpees sucked!  For those that don’t know what a burpee is, think pushup + jumping jack.  A lateral burpee is a pushup + jump over something to the side.  In this instance, we were jumping from side to side over the deadlift barbell.  I usually prefer lateral burpees to regular burpees, but after that mile, I just didn’t have enough gas.  I was able to do all of the deadlifts unbroken, but the burpees are what killed me.  My overall time was 14:48 Rx.

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