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Deadlift

November 14, 2011

CrossFit WOD

Warm Up (10 min)

Coaches dynamic stretch (Coach’s choice on mobility exercise)

SWOD (12 Min) Back Squat box squat max.

(auxiliary exercises) (12 min total)

a.1 Jump from knees to feet ( Max height) increase height with rubber weights.
a.2 Medball squat jumps 45 reps (20/14)

WOD (Sub 5 min = Goal) 21-15-9

Deadlift (185/135)
Chest to Bar Pull ups

Auxiliary exercises: I was able to jump onto a 25# plate (about 2 inches high) from my knees.  Pretty fun little exercise.

WOD: I didn’t know if I was going to be able to do chest to bar pullups, but I surprised myself.  It took me  a while, but I finished as Rx.  I could only do like 4 at a time and by the 2nd and 3rd round, I was down to 1 or 2 at a time.  Mostly kipping with a little secondary kip to get my chest to touch.

Time: 11:49 Rx

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November 07, 2011

CrossFit WOD

SWOD
Sumo Deadlift 12 reps x 2 sets (50% of Deadlift max)

Max Box Jumps (10 min)

WOD

200 m Run
12 Deadlifts (185/115)
12 ring push ups
200 m Run
9 Deadlifts
9 ring push ups
200 m Run
6 Deadlifts
6 ring push ups
200 m run
3 Dead lifts
3 Ring push ups

SWOD: I used 115# for the Sumo Deadlifts, all unbroken.

WOD: I used 115# for the Deadlifts (hands still sore from ripping last week, otherwise I would have over-achieved).  I also ran to the street instead of the red line, so it was a little farther than 200m (approx. 230m, I think).

Time: 8:27 Rx (or something like that)

Max Box Jump: 3 inch PR!  32 inches.

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October 31, 2011

CrossFit WOD:

SWOD

Max Deadlift (1 rep max)

WOD, 4 Rounds

10 SDLHP 95/65
10 Broad Jumps
10 Medball situps

SWOD: My deadlift max is 225.  I matched that today…couldn’t get 230 off the ground.

WOD: 65# SDLHP, 20# Medball

Time: 7:22 (I think)

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October 17, 2011

CrossFit WOD

SWOD, Deadlift at 90% max effort

70% x 3 reps
80% x 3 reps
90% x 3 reps + max reps

WOD, 5 Rounds

3 HSPU
6 Box Jumps
9 KBS

SWOD: My Deadlift max is 225 pounds.  90% of 225 is 203>205.  I did 3 x 145, 3 x 165, 15 x 185.  I cannot believe I got 15 unbroken deadlifts at 185 pounds.  That’s insane!

WOD: I used a 24 inch box and a 53 pound kettlebell (Russian swings).

Time: 6:28 Rx

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September 19, 2011

CrossFit WOD

SWOD
Deadlift at 90% max effort
70% x 3 reps, 80% x 3 reps, 90% x 3 reps + max reps

WOD
21, 15, 9
Pull-ups
Push-ups
Squats

My Deadlift PR is 225 pounds.  90% of 225= 202.5.  70% of 205= 143.5, 80% of 205= 164, 90% of 205= 184.5.  I lifted 3 x 145, 3 x 165 and 10 x 185.

WOD time: 6:13 Rx

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