2011-12-08

AMRAP in 15 Minutes of:
9 Deadlifts 155/100
12 Push Ups
15 Box Jumps 24"/20"


6 rounds + 9 DL


DL @ 65#
Pushups to elevated bar
16" box step-ups

2011-10-17

5 Rounds For Time of:
10 Deadlifts 225/155 (63#)
15 Wall Ball 20/14 (6#)
30 Double Unders ( 15 10" Box Jumps)

+ The deadlifts should be light enough that you can do each round in 1-2 sets. Loss of neutral spinal alignment will result in your workout being stopped! Make sure to pick a load and if necessary a pulling height that allows you to execute 50 solid reps.
+ If you don't have double unders, today's substitution is 15 Box Jumps.

16:16 - just slightly over 3 min per round consistently across all 5 rounds

I had thought I'd be able to manage 83# deadlifts.  They were really too heavy, and my form was lousy, so at Laurel's urging I went lighter and just tried to keep my form legit.  Basically the whole workout was a mental exercise in mastering form faults.  Most of my workouts are these days.  It means I'm going a lot lighter than I would like - A) because I lost a lot of strength during my pregnancy, and B) I also lost a lot of coordination (and it wasn't even that good to begin with).

But the goal is to get stronger without injuring myself, and to fix the myriad and multiple form faults I've always had, and that means taking several steps back before I can go forward.  Frustrating, but there's no question it's the right thing to do.

My left knee felt kind of beat up after the workout - I'm pretty sure it was the box jumps.  No matter how hard I focus, I just can't figure out how to consistently land on both feet, so my left leg gets a lot of abuse.  I probably need to work on jumping to an even smaller target where I can manage to land lightly (although I'm not sure i can manage that just even jumping up and down on the ground :-p ).

Fail

I totally blew this workout - chose a weight that was too high, and failed to notice that it specified squat cleans - so I did power cleans. My back hurt in a bad way afterwards - I was just stubborn and irresponsible.

A: Work up to a 1RM in the Snatch Grip Deadlift.

B: Perform as many reps as possible of Snatch Grip Deadlift @ 80% of 1RM

C: 30 Deadlift 135/95
15 Squat Clean 135/95
20 Deadlift 135/95
10 Squat Clean 135/95
10 Deadlift 135/95
5 Squat Clean 135/95

A: 255
B: 4 @ 200
C: 21-something (DNF) @ 125

The cleans were TERRIBLE. Just had a really hard time getting under the bar. Whatever technique gains I've made in this lift appear to have evaporated - really need to practice more popping and dropping.

2010-07-17 - Deadlifts

Warmup - Run 800m
Today was we tested our Deadlift 1 RM

10 Reps 95#
Deadlift 1 rep @ 70% 1RM 95#
Deadlift 1 rep @ 80% 1RM 125#
Deadlift 1 rep @ 90% 1RM 145#
Deadlift 1 rep @ 102.5% 1RM 160# - PR
Deadlift 1 rep @ 105% 1RM 165# - PR
Deadlift 1 rep @ 107.5% 1RM 170# - got it to my knees- couldn't complete it. still a PR ;-)

Deadlift 20 reps @ 60% 1RM - 95#
Deadlift 30 reps @ 50% 1RM - 80#

Deadlifts and muscle-up progressions

OHS 15 reps @ 80#

Deadlifts 5-5-5-3-3-1-1

285-285-285-305-305-315-320

18 band muscle-ups

2010-6-15

Warmup: 800m, ME, 25 45# Deadlift

WOD:
As many rounds as needed to complete 45 reps of Deadlift 250/165 of:

Run 400 meters every four minutes on the fourth minute
Max rep deadlift 250/165

Score is time to completion on deadlift.

Scaled to 95# deadlifts:
Run: 1:54; 2:08; 2:14
DL: 21;14;10

11:07

This went better than last time. I think the primary reason is that my run times were faster - but since the 400m turn around at GWPC is a bit unclear, i may not have been running quite as far. Regardless it still sucked a whole lot. Took me quite a while to recover afterward.

2010-05-22

Warmup: 800m, ME, run prep

WOD:
As many rounds as needed to complete 45 reps of Deadlift 250/165 of:

Run 400 meters every four minutes on the fourth minute
Max rep deadlift 250/165

Score is time to completion on deadlift.

Scaled to 95# deadlifts:
Run: 2:16; 2:29; 2:41; 2:35
DL: 16; 14; 8; 7

15:29

Was still feeling kinda wrecked from the pullup wallball WOD - decided to go lighter on the deads for more of a "recovery" workout. It was still plenty hard.

2010-05-17

Warmup: Burpees, ME

Dowel DT:
5 Rounds
12 Deadlift
9 Hang Power Clean
6 Push-Jerk

5 minutes and change. I was first!

WOD 1:
20 Front Squats
60#
only made it to rep # 6

Wod # 2
Deadlift 7-7-7-7-7
do the first work set at 82.5% of your most recent one-rep max

125-135-138.5(x5)-137(x4)-0

Daniel got some video of my 138.5 attempt (i'll upload it later).

When the deadlifts get heavy, i start off ok, but about half way up I loose the arch in my back and I end up kind of rolling the rest of the way up - it's not pretty.

Daniel and I don't agree on the functional cause of why I am losing my form. he thinks it's originating with my hips - that I am tilting my pelvis back and that's what is causing the rounding. i think it's originating with my back - that the bar is pulling my shoulders forward and forcing me to loose the arch in my back. for the 137# set i really tried to focus on keeping my shoulder blades anchored to my back - and it seemed to help.

More deadlifts

Front squat 20 @ 120#

Deadlifts 1-1-1-1-1
315-320-325-330-xx

I came closer to passing out after that 330 than I think I've ever been. My ears were ringing, the world was expanding and contracting, it was pretty unreal. Only lasted a few seconds, enough time for me to marvel at the fact that it was really happening.

30 reps in one minute at 60% 1RM (198#): fail. 29 reps.

2010-05-13

55# FS 20RM

DL 1-1-1-1-1
133-145-155(F)-DNF

Deadlifts 2 days in a row doesn't work so well.

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2010-05-12

Warmup: Row 1000m, Wall squats (attempts)

Mini-Metcon:
3 rounds: (untimed)
5 pushups
10 squats
15 situps

Deadlift
5-5-5-3-1
120-130-140-150(!)-160(F x 4)

New 3RM PR :-) I wanted the 160 - I even got it off the ground an inch or 2 on the 2nd and 3rd attempt, but I think the 150x3 did me in. The 3rd one was NOT pretty, and very slow. Apparently tomorrow's class is 1RM deadlifts, though, so - I'll get to try again.

2010-05-10

Warmup - run 800m

WOD
As many rounds as needed to complete 55 reps of each exercise:

Max rep in one minute hang clean 115/75
Max rep in one minute push-jerk 115/75
Max rep in one minute front squat 115/75

30 minute limit.

17:03

Round	Cleans	Push-Jerks	Deadlifts
1	13	10	23
2	11/24	8/18	20/43
3	12/36	8/26	22/65
4	10/46	7/33	18/83
5	10/56	9/42	25/108
6		13/55	2/110

Used 45# and subbed 2 x Deadlifts for the squats because my right hip and knee were feeling tweaky and unhappy. I probably should have used at least 50, but even at 45# it was a really good workout - less like torture and more like fun.

i tried to keep my form pretty strict; I really worked on fast scarecrow elbows on the cleans, and Daniel said my jerks looked really good and crisp. The jerks were definitely the limiting factor, even at only 45#. Although they weren't so limiting that I failed to get all 13 that I needed in my last round. (further proof that I probably should have gone heavier)

I had the interval timer on my watch set to go off at 45 seconds and a minute so i always knew when i had 15 seconds left.    For most rounds, i used that 15 seconds as a rest period - i think it helped me to maintain a steady pace.

Strength 2

Deadlift 5-5-5-3-1
285-285-285-305-315

Press 5-5-5-3-1
87.5-87.5-87.5-97.5-107.5

2010-05-06

Warmup ... Don't remember ... :">

Wod 1: 20 front squats
50#

Wod 2:
Deadlift 5-5-5

Warm up and perform first set of 5 @ 87.5% of 1RM (refer to 100420). attempt to add 2, 2.5, 5 or 10 pounds on the subsequent two attempts.

135-140-145(fx2)

I made 2 attempts at 145 - and only got 3 reps both times. Still, that in both a new 5rm and and a new 3rm today.

Some kind of strength thing

5-10-15
Burpee
Pullup

4:00rx

Deadlift 5-5-5-3-1
280-280-280-300-310

Press 5-5-5-3-1
85-85-85-95-105

2010-05-02

Warmup: Run 800m, squats, situps, pushups, burpees

WOD
21-15-9
Deadlifts 80#
Shoulder Press 35#

13:02
6:04; 4:15; 2:41

The WOD of the day was Diane. I was quite sore from Murph the day before, and I was really more interested in a recovery workout - something to make me move around and get the blood flowing but not cripple me further. So I lightened up the weight, and replaced HSPU with shoulder press. I think that was really the right decision, because it was still pretty (embarrassingly) hard.

My goal was to just keep moving and keep my form crisp and clean on every rep, which i think i achieved.

2010-04-28

Warmup: 1000m row, ME

20 rep Front Squat 45#

this felt hard starting at rep 3.  but i gutted it out and made it all the way through.

DT 'Light'

5 Rounds
12 Deadlift
9 Hang Power Clean
6 Push-Jerk

Used 58#

23:20

3:45 5:43; 3:21; 5:36; 4:53

I had to take one of my shoes off to fix my sock  in round 2, so I might have been able to do this closer to 21 min.

65# is my current 1rm for cleans - but i also haven't tested it in a while - There's a good possibility it's a little bit higher, but this is still a pretty high percentage of my 1 RM

2010-04-21

Warmup: Row 1000m

Deadlift 1RM attempt

95 x 5
125 x 2
145 (f)
135 x 1
145 x 1
155 (f)
150 x 1
155 x 1
160(f)
160(f)
160(f)

it was a relatively short workout because we got kicked out of our space by a north face office party.

Matched my PR from September. really wanted 160 but it just wasn't moving. should have tried 157.

2010-04-19

Warm up: run 800m, ME

warm up WOD:
1 min max rep burpees, 1 min static plank hold, 1 min max rep burpees, 1 min static squat hold, 1 min burpees, 1 min static hang.
Score: 29 burpees

WOD:
5 rounds:

12 Deadlift 95/65
9 Hang Clean 95/65
6 Push-Jerk 95/65
*subbed 53#

16:08
2:25; 3:36; 3:12; 3:07; 3:45

Judging by my time, and by my internal gauge of how hard I worked, i think this was the right weight. I took slightly longer breaks than i usually would, but it was my goal to get a complete set of movements done before i put the bar down, and I needed a little extra rest to accomplish that. my attempts were mostly successful except in the last round. And in general, my jerks were more jerk-like and less press-like than they've been historically - though there were still reps with press-out for the last few inches. I also really have to consciously work to keep weight on both feet. I found myself almost exclusively on my left foot a lot of the time.

I seem to have rediscovered the will and the ability to work hard in my workouts. It's nice.

2010-03-26

Modified Linda

10-8-6-4-2
Deadlift 115#
power clean 50#
push-press 50#

16:41
4:25 - 4:52 - 3:45 - 2:32 - 1:06
This made me ridiculously sore for about 3 days.


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