Deadlift

All posts tagged Deadlift

WOD 2014-03-14 – Open 14.3

Posted by bronick on March 14, 2014
Posted in: CrossFit, CrossFit Games, WOD. Tagged: , .

http://www.norcalcrossfit.com/blog/147/norcal-crossfit-mar-14th-2014
http://games.crossfit.com/workouts/the-open#tabs-3

Open WOD 14.3: 8 minute AMRAP…

  • 10 deadlifts (135 lbs)
  • 15 box jumps (24 inch)
  • 15 deadlifts (185 lbs)
  • 15 box jumps
  • 20 deadlifts (225 lbs)
  • 15 box jumps
  • 25 deadlifts (275 lbs)
  • 15 box jumps
  • etc…

Results: 68 reps, that’s 13 deadlifts at 225#.

Luckily for me, the standard for the box jump allowed for step up/down. But this was still a painful workout… my legs were still tight from doing deadlifts on Tue and as soon as I started the workout, my back also started to tighten up pretty quickly. I actually took 30s to lay down to let some pressure off my back before starting  225# deadlifts, that really helped.

I was hoping to get a little further, as the heavy lifting I’m better at than the metcon stuff… but my back just wasn’t having it.

WOD 2014-02-19

Posted by bronick on February 20, 2014
Posted in: CrossFit, WOD. Tagged: , , , , .

http://www.norcalcrossfit.com/blog/122/norcal-crossfit-feb-19th-2014

WOD: Every 90 second for 10 rounds…

  • 1 Deadlift
  • 2 Hang Power Cleans
  • 3 Power Cleans

Result: 135#  for all rounds

The goal was to do this as a complex and not let go of the bar, but since I have issues with the front rack and per suggestion from coach Miranda, I only held my grip in the front rack for the 1st hang power clean. The rest I let roll onto my fingertips to get a better rack position and then dropped the bar for the next rep. The weight was a good choice, as I was finishing with just quite not enough rest before the next rounds and the so it keep the intensity up.

Also, we had a guest visit from Mr. Khalipa, Jason that is. And as I remembered he liked to do back in the day…

Post-WOD ass-kicker: 5 min AMRAP

  • 6 wallballs
  • 3 burpees

Result: 5 rounds

Back to the gym – 2012-02-21 WOD

Posted by bronick on February 21, 2012
Posted in: WOD. Tagged: , .

So its been about 3 weeks since I made into the gym :-( But I’m glad I was finally able to make it back, and it was good workout to do so. No metcon, just heavy deadlifts and max rep dumbbell shoulder press (as a sub for HSPU). We worked 3 rep heavy deadlifts before doing 5 rounds of 3 deadlifts+max HSPU. The workout was not time, the goal was weight and reps. Got up to 315# for the heavy deadlift and then dropped down to 275# for the 5 rounds. I only used 25# DBs for the shoulder press which was enough (15, 12, 12, 10,10 reps) as my shoulders a pretty week.

I have to say, that after the workout I felt great. I event did my 52 burpees before leaving the gym.

Oh, and I signed up for the CrossFit Games Open again… not sure why, considering how little I’ve been in the gym… but since I did it last year, I figured I’d do it again since I did have a great time doing it. Plus, hopefully it will provide me motivation to get back in shape.

2012-01-19 WOD: CrossFit Total

Posted by bronick on January 19, 2012
Posted in: CrossFit, WOD. Tagged: , , , , .

WOD: CrossFit Total

1 Rep Max:

  • Back Squat
  • Shoulder Press
  • Deadlift
Add ’em up!

RESULTS: 

  • Back Squat: 315# PR
  • Shoulder Press: 125#
  • Deadlift: 345#
Total: 785#

COMMENTS:

I really wasn’t feeling the heavy lifting yesterday for some reason, which is unusual since I normally love it. In spite of that, I did mange to get a PR on the back squat. The other two, not so much. Both are lower than my previous PR from some time ago.

2011-11-15 WOD: Deadlifts + 10min AMRAP

Posted by bronick on November 16, 2011
Posted in: WOD. Tagged: , , , .

Doing much better this week after the first day than last week. For the deadlifts, I didn’t hit a PR but I feel like I did pretty good for the first time doing heavy deadlifts in quite a while. As for the AMRAP, I pretty much sucked at it and didn’t get a good workout. The sit-ups screwed me over, as my abs kept cramping up and so they took me forever. It was kinda sad when after one of the prowler pushes, I started on sit-ups and didn’t finish them before the next prowler push (which was about 1min). Ugh. This lead to a very low number of rounds and not much intensity.  I probably should have done some other stuff after the workout to make up for it, but since it was already 7:30 I decided to head home and get some dinner instead.

As for food… been doing pretty good with the exception of my coffee. I actually skipped dinner on Monday since I didn’t get home from the gym until 9pm and decided to hit the bed early instead. Last night was butternut squash soup and some turkey meatballs w/ asparagus … yum!

WOD:
1 rep max deadlift

10 minute AMRAP:

  • 5 pull-ups
  • 7 push-ups
  • 10 sit-ups

Every 2min, prowler push

RESULTS:

Deadlift 355#
10min AMRAP: 4 rounds + 12 reps

2011-08-08 WOD – Back to the gym…

Posted by bronick on August 8, 2011
Posted in: WOD. Tagged: , , .

So its been almost a week since I’ve been back to the gym because of my hurting my arm last week… and no surprise, I pretty much sucked ass, but got a good workout. We started with back squats which went well. Due to the size of the class instead of doing stuff on the minute, we just cycled thru folks sharing a rack (for us it was 3) and then rested 30sec. For the met-con, I opted to go a little lighter just because I know deadlifts agitate my back and I didn’t want to skip another week by tweaking it. Still took me over 5min…

WOD:

Back squat ladder on the minute @ 135#

Then for time, 4 rounds:

  • 10 DL at 225#’s
  • 10 burpees

Results:

11 @ 135# (3 folks, rest 30sec between sets)
6:27 @ 205#

2011-04-05 WOD – Deadlifts, boxjumps, sumos

Posted by bronick on April 5, 2011
Posted in: WOD. Tagged: , , . Leave a Comment

WOD: Jess’s Birthday Workout

Deadlift Heavy! We will warm up quick, start light and work your way up. The goal is not a 1 rep max (unless your feelin it). The goal is simply to lift 30-40 reps tomorrow.

Max rounds in 4 minutes of:

  • 10 Box Jumps 24″
  • 10 Sumo Deadlift High Pulls @ 95#’s

Rest 1 minute and repeat for a total of 3 round

RESULTS:

Worked up to 305# for the deadlifts.

3 round, 2 round +10 sumo + 1 boxjumps, 2 rounds +10 sumo

All I have to say is… “boxjumps?? again?? really??” Being that my calves are finally almost recovered, I didn’t event attempt to jump down off the box and did step downs instead… which took forever. But my sumos where pretty good. Usually got the first round unbroken and then made it to about 5 on the consecutive rounds.