Crossfit: Deadlift

Deadlift 3-3-3-3-3 reps

I did 135x8, 225x1, 275x4. Again, taking these slow and concentrating on good form.

Crossfit: Mr. Joshua

Mr. Joshua

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

I didn't do a thing while on vacation last week, which was probably a net positive. I was feeling banged up, fingers, shoulders, elbows. They all deserved a week of rest. I did get to the gym yesterday but it was way too crowded for any type of Crossfit exercise so I just took it easy with some light freeweight work. But today I decided to do whatever Crossfit exercise was at the bottom of the front page at crossfit.com. But I decided to lighten it up a bit and I only used 135 pounds for the deadlifts and I just did regular incline sit-ups instead of glute-ham situps. The running was done on a treadmill.

Lap 1: 4:16.75
Lap 2: 5:03.44
Lap 3: 5:09.59
Lap 4: 5:06.23
Lap 5: 5:18.74

Total Time: 24:54.75

Certainly this was not a 100% all out effort but it was a good workout to start getting back into the fold. I also did 5 sets of 5 reps of squats with 135 pounds simply because I felt like doing it. Sometimes my lower back gets sore and doing squats cures it right up.

Crossfit: Deadlifts

080611

Deadlift 3-3-3-3-3 reps

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Compare to 080425.

Didn't feel like resting today. I was scheduled for a day long business trip tomorrow so I made an effort to get to the gym today and count tomorrow as my rest day. I was a little concerned about doing deadlifts on a scheduled rest day but I felt pretty good during the warm-up so that concern was lifted.

Warm-up
ROM movements, arm swings, toy soliders, grape stompers, butt kicks, all that jazz.

3 rounds of:
10 reps - 15 pound wall ball
10 reps - back extensions

3 rounds of:
6 reps pullups
6 reps dips

Workout
On 080425, I started with 3x225 and finished with 4 sets of 3x295.

Today:

3x225 (Warm up)

3x305
3x305
3x305
3x305
3x305

I then did some bench presses and noticed how much I had improved on those I was benching over 200 pounds pretty easily and I've always been terrible at the bench press.

Then I did 3x10 side bends with a 24 lb bar held overhead and 100 v-ups (not consecutively, that'd be nuts).

Crossfit: Total

Crossfit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Last Time - 04/06/2008:
Back Squat: 220
Shoulder Press: 130
Deadlift: 320
Total: 670

Today:
Back Squat: 225
Shoulder Press: 135 (push press on 140)
Deadlift: 350
Total: 710

All new PRs, sweet. I think I sabotaged my shoulder press though. I did 135 a few days ago for 5 reps (3+2, but it was a bar I don't usually use and I sometimes suspect it doesn't weight 45 pounds), then yesterday on my rest day I did rotator cuff exercises. I like the way they make my shoulder feel but I think it led to some weakness in my shoulders. Oh well, I'm still happy. The back squat was a little shaky but I went past parallel. It's just that I started to dirft onto my toes but caught it, pulled it back and went up on my heels. I tried 355 after the 350 but I didn't have enough to get it off the ground.

Crossfit: Deadlift & HSPU

080522
Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps

I subbed standing shoulder press for HSPUs. Just cuz.

Deadlift;Shoulder Press

Round 1: 225x3;95x10
Round 2: 300x3;115x5
Round 3: 300x3;115x5
Round 4: 300x3;115x5
Round 5: 300x3;115x5

I finished off the workout with 4 rounds of max reps of pull-ups. About 8 per round partly because my grip was shot.

Crossfit: Deadlifts

080514
Deadlift 1-1-1-1-1-1-1 reps


225
275
300
315
340(PR)
345(f)
315
315

Today was supposed to be a rest day but I felt like I had a lot of energy this morning. I'd rather have a weekend rest day anyway. I'll do Cindy tomorrow. Hopefully the WOD after Cindy isn't a gym WOD and I can do it outside or at home. Once the weather gets nice I start disliking the gym.

Crossfit: Deadlifts

080425

Deadlift 3-3-3-3-3 reps.

135x5 (warm up)

225x3
295x3
295x3
295x3
295x3

Crossfit: 080410

080410

Deadlift 1-1-1-1-1-1-1 reps


Awesome workout:

225
300
310
320 (Old PR)
330 (New PR)
335 (New PR again!)
340 (failed twice)

I was just gassed on the 340 try. The first attempt I didn't even get it off the ground, the second try I managed to get it off the ground but only about 5 inches before crapping out. I probably could have done 340 if it wasn't n the last rep. So next time this comes up, I'll try something like 225, 300, 330, 340, etc.