Tag Archives: deadlifts

Weird Occurrences DO Happen

Some things haven’t really changed in the nearly 5 years since I started crossfit, or so I thought. Going all the way back to February 2013, I have stated unequivocally that I only have two speeds – slow and stop. I may have to revise that based on my performance over the last couple of months.

More and more of my weekly workouts are happening within the time frames my coaches have given me. And that includes a few workouts where I’m scaling less and less. Guess something must be working.

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Today I headed in for a more normal, 8:30am class with Coach Drea. And like always we had a fun group — Bill & Amber, Ashley, Lara, and Logan.

We started out with the same warm-up as last night, plus some foam rolling of our lats and a bit longer couch stretch before we did some straight-leg deadlifts with a PVC pipe to continue warming up our hamstrings.

From there it was deadlifts. 75# for a bit, then 135#, then I popped up to 185#. They felt ok, so I figured I should be able to do those touch and go for a while.

And we did some chatting about HSPUs and proper form. We had a few scaling options for strict HSPUs, so I figured if I had to I could drop from 2-mat strict HSPUs to pike push-ups.

  • 3 rounds for time of:
    • Run 800m (performance)/400m fitness
    • 15 deadlifts, 185/125#Β  (performance) or 115/75# fitness
    • 8 strict handstand push-ups (performance) or pike push-ups (fitness)

gymnastics-handstand-silhouette-body-silhouette-man-in-handstand-front-1It is still slick and snowy outside, so rather than risk running I decided I’d row instead. So my workout looked like:

  • 3 rounds
  • 1000m row
  • 185# deadlifts x15
  • strict HSPUs to two abmats x8

How’d it go? We were supposed to shoot for < 20m. I made that. Not sure I could have if I ran, so I think it would have been at least 20m in that case.

I finished in 18:29 ahead of Bill who was doing 275# deadlifts and running 800m. For me, that’s probably a first. I don’t think I’ve ever beaten Bill, even scaled.

My 1000m rows got slower and slower, 4:03, 4:15, 4:30, and though I did that first set of deadlifts unbroken, I split the next two 10/5 and 8/7. I surprised myself by banging out the strict HSPUs each round though.

So it was a good day. πŸ™‚ We’ll see what tomorrow looks like and maybe I can slip in for a noon workout.

Have a great day, folks! Great work and thanks Drea!

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30 seconds on, 30 seconds off for how long?

Today has been a mess. Meetings. Doctor appts. And not a lot of progress on any front. But I didn’t want to start the week off without a workout.

Made it in for a 4:45 with Coach Larry with Katie and Stacy. We started with a 5 minute row or bike and then got right into some deadlift warm-ups. Then we talked about the various options… scaling toes to bar, ring dips, and handstand push-ups.

Why? Because we had a whole mess of reps to complete… in 40 minutes.

  • Perform 10 rounds of the following, completing as many reps of each exercise as possible:
    • 30 seconds of toes-to-bars
    • Rest 30 seconds
    • 30 seconds of dips
    • Rest 30 seconds
    • 30 seconds of deadlifts #155/105
    • Rest 30 seconds
    • 30 seconds of handstand push-ups
    • Rest 30 seconds
  • 10 rounds at 4 minutes each = 40 minutes

This was a bit of a challenge. Minor understatement.

  • Made it through 6 rounds of actual toes to bar and I was very happy with that. Dropped back to knees-to-elbows after that.
  • Ring dips were awful after a while and I had to put a foot on the ground a few times. Not sure some of my last couple of rounds actually ended up with locked out arms.
  • I could have done the 155# deadlifts, or gone with body weight deadlifts (220#). I split the difference and went with 185#.
  • And the handstand push-ups? Well, I started with strict handstand push-ups, moved to kipping handstand push-ups, and then fell to pike push-ups. Lots and lots of pike push-ups.

I didn’t get anywhere near the big numbers put up by others earlier in the day, but I was damn happy with my toes to bar, which are always hit and miss.

Thanks for the push Larry and great work Stacy & Katie! This was a doozy of a start to the week!

Team WOD Saturday with Mickey!

Hello Saturday!

This morning it was just Mickey and I from Team Fitzy going in (indoor soccer and work prevented AJ and Ev from joining us), but we made it in for Team WOD with Coaches Jimmy & Drea. We were definitely not alone! Marino, Caleb & Megan, Lara, Dee, Brent, Robert and his cousin, Stacy, Amber & Liam, and a few others were there to join us.

b04c6ed2970ac4c861a63625f42d9532We started with the med ball warm-up and did some PVC work before diving into a refresher on all the various movements for this workout using an empty barbell. Mickey and I teamed up and used different barbells, but decided we’d chug through the workout together. πŸ™‚

Jimmy put together a good workout today… I never took his name in vain so far as I can remember, so it must have not been TOO bad. πŸ™‚

  • AMRAP – 5 rounds of 5 minutes each with a 2 minute rest between
  • 2 person teams
  • each person must complete the couplet before the next person can start
  • Round 1
    • 5 Deadlift #185/#125
    • 9 Push-ups
  • Rd 2
    • 5 Front Squat #135/#95
    • 9 Sit-ups
  • Rd 3
    • 5 Thrusters #95/#75
    • 9 Burpees
  • Rd 4
    • 5 Back Squat #135/#95
    • 9 Pull-ups
  • Rd 5
    • 5 Front rack Lunges #135/95
    • 9 Cal Bike/Row

lift-all-the-weightsSo how’d we do? Well, I knew a few things would be scaled through there. πŸ™‚

  • Round 1 – 10 rounds
    • 185# deadlifts (me)
    • 105# deadlifts (Mickey)
    • regular push-ups for me and a mix of regular and from-knees for Mickey
  • Round 2 – 7 rounds
    • 115# front squats (scaled from 135# for myself)
    • 75# front squats for Mickey
    • regular sit-ups
  • Round 3 – 5 rounds
    • 95# thrusters (me)
    • Mickey started at 55# and dropped to 35#
    • Burpees sucked across the board. πŸ™‚
  • Round 4 – 5 rounds
    • 135# back squats (me)
    • 55# back squats (Mickey)
    • pull-ups – I got through two sets of 9 unbroken and Mickey did a combination of regular kipping pull-ups (looked great!) and ring rows
  • Round 5 – 4 rounds +5
    • Dropped all the way to a 45# bar for me on these — lunges aren’t my favorite thing anyway, but adding weight makes them even worse!
    • Mickey did a 35# bar for her lunges
    • and we rowed

So not too bad… We kept moving, had fun, and didn’t scale a whole lot. πŸ™‚

Plus I got to talk geeky with Robert, Caleb, and Liam. What more could I ask for? πŸ™‚

Have a great weekend folks!!

5×5 Deadlifts

Fridays are more miss than hit for me most weeks, but I made it today! Huzzah! And I made it with my wife for the second time this week! Double huzzah!

Barbell_DeadliftCoach Drea had a few of us to contend with… Austen, Steve, Todd, Carrie, and the two of us. We started with the same warm-up as the rest of the week (yes, I rowed again) but added some single-leg and double-leg straight leg PVC pipe deadlifts (that’s a mouthful) to the mix to get our hamstrings ready to go.

From there it was a lot of deadlift practice. Today we were using a traditional overhand grip rather than the switch grip that many folks prefer with the deadlift. This was funny for me because I was actually pondering USING a switch grip after yesterday’s hanging workout that just fried my grip. Oh well!

Honestly I felt pretty good today, so I pretty quickly worked my way up to 225# for the warm-up and then moved to 245 for my first set of 5. Last week we did 5×3 and I stuck with 275# the whole time. I wasn’t sure I would be able to do 5 at that level.

1w399lBut here’s how it went.

  • 245# x5
  • 255# x5
  • 265# x5
  • 275# x5
  • 285# x5

All of these were touch and go. And the first one felt heavy, but the rest went pretty smoothly.

Not too shabby. πŸ™‚

Great work everybody!

Challenging Chipper

There are a bunch of terms and acronyms in Crossfit that get thrown around… Metcon. AMRAP. Chipper. Today was the last one. (For some good definitions, check out this page from Iron Hero Crossfit.) And we definitely chipped away at it a few reps at a time…

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It was another crazy day at my house with half my family heading out on a trip, but I made it in for the 8:30 workout with Coach Bill today. And we had a fun group – Logan, Todd & Melissa, Carrie, and Lara. So we started off with Nicole’s warm-up before doing a bit of box, barbell, and medicine ball work to get ready for the movements in today’s WOD.

We did quite a bit of work on pistols off the box today — and I have to say I definitely still struggle with them, but I’m starting to get a bit better — maybe. πŸ™‚ Beyond that, we did some work with deadlifts, cleans, and front squats — with a medicine ball at first, then an empty barbell eventually adding a bit more weight.

For some reason, I really struggled today with simply shrugging with the bar. Worked fine with a medicine ball, but as soon as I got a barbell in hand it went wonky. Pulling too soon most of the time. So though the workout called for 135# at the performance level, I tried 115# and didn’t look all that hot, so Bill had me shift back to 95#. No arguments from me.

1z3bh1So what was the workout? It was a chipper for time:

  • 40 single-leg squats, alternating
  • 35 wall balls (20/14# performance, 14/10# fitness)
  • 30 box jumps (24/20″ box performance, 16/12″ box fitness)
  • 20 deadlifts (135/95# performance, 95/65# fitness)
  • 15 power cleans
  • 5 front squats

I ended up doing somewhere between performance and fitness, so let’s just call it “fitness.”

  • 40 pistols off the box, starting with a 20″ box for the first 20 and shifting to a 24″ box to emphasize control of the leg on the downward path
  • 35 wall balls (20# medicine ball)
  • 30 box jumps on a 20″ box (combination of a handful of box jumps and mostly step-ups)
  • 205 deadlifts @ 95#
  • 15 power cleans @ 95#
  • 5 front squats @ 95#
  • Time– 11:05

This particular combination of movements — pistols and wall balls — really creamed my knees to the point where box jumps were awkward and dangerous. I nearly fell on my first one and really only did about 5 before I shifted back to step-ups. Deadlifts weren’t bad, but power cleans were a struggle with the shrug again, and the front squats weren’t awful.

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I did break up the wall balls more than i wanted, though had a couple of sets of 10 mixed in with some sets of 3-5. I’m a little gun shy of having the ball smack me in the face again, so I was way too far away from the wall. But other than that I kept moving pretty well. I did break most of it up, but in decent sets without a ton of rest between them.

Long story short, my knees are ticked, but I did ok. πŸ™‚

We’ll see what tomorrow’s workout is before I determine whether I’m going or not. πŸ™‚ But I will be there Saturday for the gymnastics class ahead of doing an online event for an online gaming convention I’m participating in.

Great work today folks – you all moved right along! And thanks for the encouragement Bill!

Andy and the Bloody Nose

Since I began my crossfit journey nearly 5 years ago (scary to contemplate), I have injured myself many times in very minor ways. Skinned knees and elbows. Shoulder, knee, and hip issues. And I have clocked myself in the chin on many occasions. Today I gave myself a bloody nose. That was a first. πŸ™‚

ouchAnyway… Due to a plethora of activities in the last 4 days, I have missed crossfit. My last workout was on the 18th. That’s a lot of days without moving a lot. So I was and wasn’t looking forward to going in for today’s workout. But I went in anyway!

8:30 on Monday morning, I was the first one through the door behind Coach Drea. Silly me. πŸ™‚ I was joined by Melissa, Logan, and Jenny. The four of us worked through a new warm-up from Coach Nicole:

  • Trunk Rotation — three one way and three the other
  • Lat roll-out on a foam roller, 30 seconds each side
  • “Puppy Dog” pose, 30 seconds
  • Hamstring Floss on a box, 30 seconds per side
  • Shin Smash on a foam roller, 30 seconds per side
  • Seated Frog,Β 30 seconds
  • Calf Stretch 30 seconds per side (on the rig)
  • Walking Lizard (i.e. Spider-Man lunges), 6 total reps (hold approx. 3 seconds each)

When that was done, we grabbed a box for box jumps and an empty barbell for the workout, and started going through the movement review for thrusters when I managed to clock myself in the nose with the barbell on a push press. I would say that my bar path was plenty close. πŸ™‚

Took me a couple of minutes to shake it off, but I definitely gave myself a brief bloody nose and I can feel it post-workout. But other than skipping part of the barbell warm-up I got in on everything else.

HERO-AndrewWeathers
U.S. Army Sgt. 1st Class Andrew T. Weathers

Pretty much after that we were on the run, literally, with the “Andy” WOD. This one is named afterΒ U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, who died Sept. 30, 2014 from wounds suffered during heroic action in Helmand Province, Afghanistan.

My bloody nose was nothing compared to that.

  • Performance
    • For time:
    • 25 thrusters,95/65 lb.
    • 50 box jumps, 20/16 in.
    • 75 deadlifts, 95/65 lb.
    • 1.5-mile run
    • 75 deadlifts, 95/65 lb.
    • 50 box jumps, 20/16 in.
    • 25 thrusters, 95/65 lb
  • Fitness
    • For time:
    • 20 thrusters,75/55 lb.
    • 30 box jumps, 16/12 in.
    • 50 deadlifts, 75/55 lb.
    • 1 mile run
    • 50 deadlifts, 75/55 lb.
    • 30 box jumps, 16/12 in.
    • 20 thrusters, 75/55 lb

thumbs-up-right-800pxAfter multiple days of relative inactivity, I decided that the Fitness level, as written, was a pretty good fit for my abilities today. So I put 75# on a bar, grabbed a box for 20″ step-ups, and got ready to gut this one out a bit.

The decision to do the Fitness level turned out to be a good one. My “run” was more of a run/walk, but that’s nothing new. I did reverse the 800m loop and go the opposite direction than I usually go (I went east out the door instead of west). My rep scheme got slower after the run, butΒ other than me being slow, I kept moving. I’ll take it. πŸ™‚

I finished in 29:36. Other folks did the Performance level rep scheme with the Fitness weight scheme, and they finished in around 34/35/36 minutes. I only finished sooner because I did fewer reps. But shooting for a 30 minute WOD time was perfect.

Great work everybody! Thanks for the encouragement, Drea!

Hero WOD: Kev

Now that “Hero WOD Fridays” are no longer a thing, they can slip in anywhere in the programming to keep us on our toes. And today was one of those days.Β There were six of us for Coach Drea – Nicole, Logan, Todd, Melissa, Jenny, and myself. And it was good there were an even number because — it was a partner WOD!

We started with a revised warm-up…

  • jumping jacks
  • superman holds with a “hang snatch”
  • inchworm to plank, lunge and press, sky reach, plank, inchworm back to standing with straight legs
  • air squat with knee presses (a “pressing frog”)
  • and “ATYT” with plates (like YMCA, but different)

From there we did some deadlift warm-ups with an empty barbell, focusing on proper form, and then adding weight through three sets until we hit our working weight as a team.

The workout was:

  • CrossFit_Hero_Kev_Afghanistan
    Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces.

    Kev (read more hereΒ at WODwell)

  • Score Type:: Rounds and Reps
  • Performance:
    • With a partner, complete as many rounds as possible in 26 minutes of:
    • 6 deadlifts, 245/155 lb., each
    • 9 bar-facing burpees, synchronized
    • 9 chest-to-bar pull-ups, each
    • 55-ft. partner barbell carry, 245/155 lb.
  • Fitness:
    • With a partner, complete as many rounds as possible in 20 minutes of:
    • 6 deadlifts, 135/95 lb., each
    • 9 bar-facing burpees, synchronized
    • 9 jumping chest-to-bar pull-ups, each
    • 55-ft. dumbbell farmers carry 35/25#

26 minutes is a solid length for a workout, and I think synchronized movements are difficult for those of us that aren’t all that skilled or dexterous to begin with. πŸ™‚ But working with Todd, I knew I’d be pushed — and that was good.

We worked up to 225# on the bar to avoid tweaking his back and that was great. Good weight without being too crazy. And Drea wanted touch-and-go as much as possible, so a little lighter probably worked in our favor.

We tried a few synchronized burpees and I knew for me that was going to be my slow spot. But funny enough it turned out to be the c2b pull-ups. It seems that some days I have them and some days I don’t. I had a few jumping ones in me today, but that was all. I got a handful of reps where I actually touched chest to bar, but that was it.

garfield-mondaySo how’d we do? We managed to get through all the burpees of the 6th round. So we hit 5+15 with the following options:

  • 225# on the bar for our deadlifts and the 55′ barbell carry
  • synchronized bar-over burpees (slooooow in the last round or three)
  • Todd did 4 or 5 bar muscle-ups and then butterfly c2b
  • I couldn’t hit a regular c2b today (though I could last week) and struggled mightily with jumping c2b, but only hit a few now and then. last couple of rounds I finished out my 9 attempts with kipping pull-ups and even those were ugly

So Todd kicked ass I and I tried to keep up as best I could, which I’ll take. πŸ™‚

And everybody else was moving right along — Jenny & Melissa teamed up and Nicole was pushing Logan pretty good. πŸ™‚

Thanks Drea for the adjustments and encouragement! And thanks Todd for being a great partner and pushing the burpees in that last round!