135 Deadlifts

A new Paleo Challenge is starting today at Survival Fitness, but I’m not doing this one because I’m going on vacation, my body fat isn’t going to drop enough to be helpful to a team, and I don’t want to eat that strict anymore. I do still eat Paleo and am working out how to maintain my body composition, while also being able to build more muscle.

So we did a type of benchmark workout today.

Warm-up

50-40-30-20-10

  • Air Squats
  • Sit-ups

Time limit of 10 minutes and he said he didn’t want anyone to finish this. It’s just some movements to get the body ready for the WOD. I got through the 50s and 40s and did some of the 30 air squats.

WOD

10 Rounds (15:00 time cap)

  • 15 Deadlifts (155#)
  • 15 HR Push-ups

I was going to go with the Rx 185#, but Matt quickly talked me out of it when he showed that the top dawg in the gym barely finished this workout Rx. So I dropped down to 155# and I still didn’t get done. I was able to get in 9 full rounds as the buzzer went off on the clock, so had one round to go. That’s 135 reps of each, which is a ton of deadlifting.

On the board this WOD didn’t look too bad, but combined with the over 90 degree temperature and humidity it took a lot out of you. I know I’m going to be feeling it in my back for a few days.

We could have chosen a workout with 1-arm DB snatches, burpees, box jumps, and sprints, but I’m not going to have any barbell work for 10 days so I chose to do the deadlift WOD. I already have a DB snatch workout planned for the next week at some point. One more day at the gym before I’m outta here!

Sunday Garage WOD

I went to visit some friends for the weekend and did some golfing while there. I filled my face at P.F. Chang’s last night with a bowl of egg drop soup, one of the chicken lettuce wraps, an entire Ahi Tuna appetizer (my friend ate one slice of the Tuna), all of my Honey Shrimp with Candied Walnuts entrée with brown rice, nearly half of the Great Wall of Chocolate, and several drinks. On the ride home today I stopped for a medium blizzard at Dairy Queen and then had Taco Bell for dinner. So I was feeling pretty guilty about my bad choices, especially the ones today. After watching Tiger pull out another win I made up a quick workout.

5 rounds

  • 700m Run (around the block)
  • 5 Push Presses (50# DBs)
  • 20 Sit-ups

I finished in 21:49. My goal was sub-20 when I started out because I came into the garage just after the 3:00 mark after the first run. If I hadn’t taken a quick water break after every run I think I could have been pretty close to 20 minutes. This wasn’t anything crazy but enough to get my heart rate up for a while and burn a few calories. The fifties were pretty heavy, but doable. I’m going to try to use them quite a bit when I go on my 10 day vacation starting Wednesday.

Goals for the 2nd Half of 2012

Tomorrow we’ll be halfway through 2012. It’s a great time to set some goals and make 2012 your best year ever. I’ve never been a believer in waiting until January 1st to set goals anyway. Since we’re all about numbers, times, reps, and keeping track of everything in CrossFit, it’s easy for us to set specific goals. I set 2 goals at the beginning of the year. They were to run a 6:30 mile and get up to 10 dead hang pull-ups in a row by the end of the year. I’ve already gone lower than 6:30 for the mile and when I last tested pull-ups a month ago I could do 9, so I should be at 10 or maybe even 11 by now. Time for some new goals!

  • Dead Hang Pull-ups: 15 in a row
  • HSPUs: 15 in a row (without kipping)
  • 1 Mile Run: 6:00
  • Deadlift: 400#
  • Clean & Jerk: 200#
  • Back Squat: 275#
  • Snatch: 165#
  • “Cindy”: 22 rounds
  • “Fran”: 6:00
  • Muscle-up on the rings

What are your goals? Write a post on your blog as a record and to share it with your followers, then leave a link in the comments below.

I’m Exhausted

I should have taken a day off somewhere during the week. I just got home from Survival Fitness where I attended the 4:15p class and stayed another hour for open gym. I’m exhausted and could really tell towards the end of the 2 hours. Finally I forced myself to leave. At least I’m out-of-town for the weekend so I can’t get in any WODs. I think all of the squatting we did this week really took a toll on my body too. I’ve never gone 6 days in a row before and now I know why.

Warm-up

100 V-ups
Every minute on the minute, do 5 box jumps (24″), except to start the first minute.

We didn’t do many box jumps this week, so I was glad to see them here, even if it didn’t end up being very many. I think I finished in the 6th(?) minute, but don’t remember for sure.

As we were waiting for everyone to finish, I jumped on the bar and got my first muscle-up! Did it again to make sure it wasn’t a fluke. Next up, the rings. I actually just got a set of the wood rings from Rogue Fitness to use while I’m vacationing for 10 days and then I can hang them in my garage when I get back.

WOD

EMOM: 4 Burpees (start with 4 right away)

  • 50 PVC Front Squats
  • 30 SDLHP (88# KB)
  • 50 PVC OHS
  • 30 1-arm Push Presses (each arm) (45# DB)
  • 50 PVC Back Squats
  • 30 Ring Rows

 

I finished in 17:28, so I did 68 burpees. Front squats with a PVC pipe were kind of weird because there was no weight there to keep the wrists in place and help the elbows get up. Oh yeah, 150 more squats for the week! I wanted to get in some heavy front or back squats at open gym, but not with how much squatting we had already done for the week.

Finisher

5 rounds

  • 150m Sprint (rectangle in the parking lot)
  • 2m Rest

My sprints were all 21-22 seconds, which is pretty good considering the corners are pretty scary running in the parking lot. I felt really good doing the sprints.

Open Gym

I did some deadlifting to start. The plan was to do a 5×5 after the light warm-up set.

  • 10x 135#
  • 5x 225#
  • 5x 275#
  • 5x 305#
  • 1x 325#

I’m not sure what I was thinking when I increased the weight so much there. I had to set the bar down after the 3rd rep at 305# before knocking out the last two. Then at 325# I had to shut it down after one. I was starting to feel it in my back and got light-headed after I walked away from the bar. At least I got in some heavy deadlifting, but I should have been smarter about it.

Then Casey A. was doing some snatch balances, so I jumped in with him. We did some with the 45# bar and some with 65#. After that we did some squat snatches with 65# and 85#. I think I was doing 3-5 reps for a couple sets at each weight for both the snatch balance and the squat snatch.

Wiped Out by Floor Wipers

I’m absolutely wrecked from the last week of WODs and today was my 5th day in a row. I don’t like going to 9am when I went to 8pm because that’s a short recovery, but with heat indices approaching 105 today and a heat advisory until midnight, I knew I wouldn’t go in tonight if I wanted. Working out in the morning also gives me extra rest to hit up the 4:15 and then open gym tomorrow before I head out-of-town for the weekend.

Warm-up

  • 100 Jumping Jacks
  • 100 Butt Kicks
  • 5 rounds
    • 1m Plank
    • 1m Bottom Squat Hold

I made it through each of the 5 plank minutes without breaking down by concentrating on a tight core and ass as well as consistent deep breathing. In the bottom squat holds I’m really fighting for better position of the back and keeping my chest up. These holds were really needed after the last few days of squat movements.

WOD

  • 21-15-9 Floor Wipers (45# DBs)
  • 12-9-6 Man Makers (45# DBs)
  • 400m Run

This was the first time doing floor wipers and I really liked them. Great core work due to the combination of holding up the weights and moving the legs as one unit without having them touch the ground. I broke the rounds down to 12+9, 9+6, and 9. Man Makers are absolutely brutal but I felt better here than I did when we did 50 of them for time. Having some wrist sweat bands really helps to keep my hands from getting soaked with sweat. I really tried to push it on the last 400m and finished in 23:31.

Time to chill in the AC for the rest of the day while I work.

Screw the Rest Day

I couldn’t help myself and had to get in for a WOD tonight. Matt had posted some pictures on Facebook showing that deadlifts were part of the WOD today. I love deadlifting, so I got all excited and it didn’t take long for me to decide I’d hit the gym. Well, he switched up the WOD for the night classes and no deadlifts. Night classes got one of the Hero benchmarks instead.

Warm-up

25-20-15-10-5

  • Lunges
  • Tuck Jumps

WOD

“Helton” Hero Benchmark
3 rounds

  • 800m Run
  • 30 DB Squat Cleans (40#)
  • 30 Burpees

WOW! This one was a bruiser of a WOD, as most of the Hero benchmarks usually are. The WOD calls for using 50# DBs as Rx, but we don’t have any and I wouldn’t have been able to do that anyway. I could have tried the 45s, but I wouldn’t have been able to keep up much intensity. I settled on the 40s which worked out pretty well. If I had used 35s I would have been able to push a little harder, but I was still able to finish under the 40 minute time limit we had, so I’m happy. I finished in 36:56.

For the first two rounds I tried to stick to sets of 5 squat cleans, other than at the beginning when I probably did a few more reps in the first couple of sets to start. In the 3rd round I was getting mostly sets of 4. All burpees were done unbroken, but pretty damn slow.

After doing 110 goblet squats and 110 burpees yesterday, this WOD had a lot of similarities, so hopefully the next two days will be something completely different. Then Saturday and Sunday are rest days for sure since I’ll be out-of-town visiting some friends.

Killer Medicine Ball Warm-up

Still pretty sore from Sunday’s WOD and some new soreness from doing “Cindy” yesterday. I can really feel all of those push-ups. I don’t remember the last time I was this sore to be honest.

Warm-up

30 yards down and back

  • Zombie Kicks
  • High Knees
  • Butt Kicks
  • Power Skips

5 rounds with 20# MB

  • 1m OH Lunges
  • 1m Sit-ups
  • 1m Front Squats
  • 1m Diamond Push-ups (on ball)
  • 1m OH Squats
  • 1m Rest

The MB work was a real arm and shoulder killer. It got the legs nice and loose for the WOD too.

WOD

20-18-16-14-12-10-8-6-4-2

  • Burpees
  • Goblet Squats (50# KB)

The burpees were much harder than usual due to doing 186 chest-to-ground push-ups yesterday and about 60 MB diamond push-ups in the warm-up. All sets of burpees were done unbroken, but I had to break each round of goblet squats into 2 sets until I got to the round of 10 when I went unbroken the rest of the way. I finished in 15:08.

Strength

5×5 Weighted Pull-ups
Take 2 minutes of rest after each set and try to increase the weight each set.

For my sets I used 8#, 10#, 12#, 15#, and 15#. I might have even come up just short on the 5th rep in the last set, so I’m glad I didn’t try to increase to 20# which would have been the next jump. I actually stayed after class to finish this off because there was a 15 minute gap before the next class started. I know I need the work to increase my strength. This is a huge improvement over the last time I did weighted pull-ups and used 12# for the last 3 sets.