Tag Archives: Deadlifts

Back At It

This was my first time back at Crossfit since my babysitting adventure and it kicked my tush! It went pretty well, even though I was last…as usual.

 

 

We started with our strength of Front Squats 5x5x5x5x5 (95#) and a couple of rounds of as many burpees as possible in 15 seconds. The most I got was 4, which isn’t too shabby!

 

WOD:

21-15-9

Deadlifts (135#)

Up and Over Box Jumps (Short)

Finished in 8:54

 

The up and over box jumps were interesting. Basically, you jump on the box and over the other side. Box jumps aren’t my strongest skill but I’m still glad I can do them than step ups. Now, I just need to work on jumping on the next box up!

 

How was your workout?!

Lowest Reps Win

Strength:

Deadlifts

6 Rounds of 3 Reps @ 155#

 

WOD:

4 Rounds, Lowest Reps Count

1 Minute Pull Ups 13 (Green band: 18, 13, 13, 15)
1 Minute GHD Sit Ups 23 (25, 23, 23, 24)
1 Minute Burpees 10 (11, 10, 10, 10)
1 Minute Push Ups 18 (Knees: 22, 18, 23, 23)

 

We are working on increasing our squat max, so we’re following a schedule of back squats, then deadlifts, and last front squats. You start at 65% of your 1 rep max the first week, then each time after you add 5 more lbs.

 

My hands are starting to get torn up again. Pretty soon I’ll have a tear on the palm of my left hand and the two knuckles of my right. My pull ups weren’t very pretty. I guess I need to work on the kipping more. I was happy with my sit ups and burpees. On the sit ups I went back further than normal and on the burpees I jumped on every one instead of stepping back. Score! My push ups were bad though. I felt my core getting soft and therefore losing my form. Overall, I’m happy with it though.

 

 

When we got home today we were greeted at the door by 2 dogs. This should have only been 1. Ruby (Rubini) managed to get out of her pen again. We have zip tied and screwed this pen together to keep her in but she continually finds ways out. It’s rather impressive actually. However, it’s irritating because she tears up stuff! We found screws all over the floor and one of my books with the back cover (hardback) ripped off and the front cover peeled.

 

 

At least all of the pages are still there. Apparently my dog likes books as much as I do, just for different reasons. Gotta love this face though!

 

 

CrossFit Total

This was the first time in quite a while that I felt so defeated after CrossFit. We did CrossFit Total to get a gauge of where we are with the heavy lifting. I PR’d on one lift and only by 5#s…pa.the.tic.

My PR for Back Squat was 175#. I only managed to get 165# this time. I know my legs and arms were sore from yesterday’s workout, but still…. The Strict Press was the only one I moved up on. My previous PR was 75# and I was able to get to 80# today. However, it took me a few tries. I think I was psyching myself out a bit on it. The weight didn’t feel that heavy on my shoulders but as soon as I tried to start pressing it felt like it weighed a ton!

 

Ahhh…the Deadlifts. My PR on Deadlift is 235#. Today…I was only able to get to 215#. WTH? 20# less? Shoot, just a couple of weeks ago I did 215# for 3 reps…I should have easily been able to go up from there. Alas…I couldn’t even budge 235# off the ground. I had all sorts of emotions running at that point. I was embarrassed because I was expecting a good lift, Shane was expecting a good lift. I was pissed because I couldn’t do it and it had been months since my last PR. There was no reason I shouldn’t have done better. Shane kept saying “It’s ok…I bet if you come back in two days you’d be able to do it no problem. You’ve been doing a lot of running lately.” Which is true but it still bothers me.

 

My foot was hurting a bit after all of the lifts too. I’m supposed to get 12 miles in this weekend but I think I’m going to drop that down to 6 and do my 12 miles the next week (just flip the distances around). That should allow my foot a little bit of a rest.

 

On our way home Mike was hungry so we stopped at Subway to pick up a sandwich. That’s when I saw this:

 Oh my goodness….did those smell great! The state I was in, I was more than happy to do some emotional eating and take a few dozen of those off their hands. Thankfully, I thought better of it and passed on the cookies. Let’s hope Saturday’s run goes better.

Where’s Michelle?

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

 

WOD:
5 Rounds
3 Mins:
200 Meter Weighted Run (15# Kettlebell)
As many reps as possible of Clean & Jerk (65#, Rx)

 

Round 1 (10), 2 (10), 3 (9), 4 (9), 5(10)

 

My groin was still a bit sore and I could feel it during the run! I tried to follow the Pose method during my run but I think it fell apart quickly. It was hard to increase my speed. Therefore, I’ve come to the conclusion that I’ve killed my “fast” muscles!

 

The workout went ok. I didn’t feel very strong during the deadlift, but the clean and jerks weren’t too heavy. It took me 1+ minutes to do the run, so I only had about 1 1/2 minutes to do my cleans. Not very happy with the low numbers, but at least I was consistent!

 

Tonight’s meal was Beef Stir Fry and I have to say it was quite yummy!

 

 

Some evil person brought Halloween candy to work ALREADY! Don’t they know most of us are trying to eat healthy? Reeses Peanut Butter Cups, Hershey’s Chocolate Bars, Kit Kats, Snickers….mmmmmm…chocolate!

A Short CrossFit Week

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!