July 16, 2003

Wednesday 030716

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments.


Enlarge image

Another sit-up - this one from the USAWA. Ancor the feet, and sit-up keeping the arms locked well behind the ears.

"If I had a formula for bypassing trouble, I wouldn't pass it
around. Wouldn't be doing anybody a favor. Trouble creates a capacity to handle it. I don't say embrace trouble. That's as bad as treating it as an enemy. But I do say, meet it as a friend, for you'll see a lot of it and had better be on speaking terms with it."

- Oliver Wendell Holmes, Jr.
(1841-1935, American Judge)

Posted by lauren at July 16, 2003 5:57 AM

5 times around the house and between the barns with the 2 hills is a 1/2 mile, plus having to negotiate a flight of stairs to the basement gym...if it doesn't kill me, I should become a reasonable runner. I had to beat the dust layers off a "super curl" bar for the push presses. The standard 45# bar was too much for me to handle. Final agonzing tally: 35# push press, 100# deadlift and time of 15:25.

Comment #1 - Posted by: siameeser at July 16, 2003 8:41 AM

Should a dumbell be used for the one armed deadlift and kept at the side? Or should a barbell be used and kept in front of the body? Thanks.

Comment #2 - Posted by: Cyrus at July 16, 2003 9:53 AM


I'm going to be using a barbell. That adds an extra dimension to one-armed DLs (having to balance the bar and keep it from dipping to one side or the other) that's not present with one-armed db DLs.

Others may disagree, though. Others?


Comment #3 - Posted by: Mike at July 16, 2003 11:15 AM

Barbell . . . for all the reasons you list.

Comment #4 - Posted by: davidjwood at July 16, 2003 11:18 AM

Actually, even with a barbell, it can be kept at the side (sometimes referred to a "suitcase deadlift"). Makes an excellent workout for the torso, as much or more so than the legs.

Comment #5 - Posted by: davidjwood at July 16, 2003 11:20 AM

Barbell works great and it's quite challenging...

Comment #6 - Posted by: siameeser at July 16, 2003 11:24 AM

Coach, I'm really enjoying these odd lifts that you've been adding lately. I especially like these one arm lifts (build the core, grip strength, and functionality). I'm looking forward to doing this workout tonite. Crossfit just gets better and better.

Comment #7 - Posted by: Mike at July 16, 2003 1:21 PM

This one took me a little over 17min. used 65lbs for the push press and 135lbs for the dls. I also did a modified version of the Inman mile yesterday. used a 100lb sandbag and went about a mile around the lake we've got down here. I've got to say that one was no fun at all but a cool idea.

Comment #8 - Posted by: Spencer at July 16, 2003 3:02 PM

My stopwatch died so I couldn't keep time. I used 60lbs. on the push presses and 135lbs. on the deadlifts. I really liked the challenge of trying to keep focus, control and balance on these lifts while I was tired. Great for people in law enforcement and martial arts, or really any discipline that requires being focused while tired.

Comment #9 - Posted by: Nathan at July 16, 2003 4:54 PM

Hey guys,

I had to skip today's workout... long story. I'll be back on track tomorrow. Hey, one question for Coach: Is there any way possible to post the workout of the day the evening prior? For example, posting Thurs. workout on Wed. evening. Sometimes I can only get my workouts in at times between 4 and 5 am. If this is not OK, I'm cool with that also. Thanks.


Comment #10 - Posted by: mike joyce at July 16, 2003 7:46 PM

I noodled around with the 1H deadlifts a while back. The Hoffman Gold Standard for them is 370, if I'm not mistaken. That is an insane amount. Form is to squat over the bar, and lift it up to your crotch, and no it won't affect your ability to have children.

Comment #11 - Posted by: Barry Cooper at July 17, 2003 5:55 AM

I think it took me about 15:00. (I know when in doubt read the instructions)

I used 80 lbs on the push press and 135 on the Deadlifts. I'm gonna drink a bunch of water tomorrow to make sure I qualify for the Clydesdales cat for tomorrows workout!

Comment #12 - Posted by: Michael Rutherford at July 17, 2003 4:02 PM

This went horribly. I had no time beforehand to play with the grips and all, so it was a learn in progress kinda thing. The treadmill broke on me too so I had to keep running in and out of the gym. Took me 24:14 (yeah I know). Used the bar on the pushpress (45lbs), shoulda gone 60 or so. Used 135 on the deadlifts. The one thing I got out of it though is that I practiced my hookgrip.

Thanks Mike and David for the advice.

Comment #13 - Posted by: Cyrus at July 17, 2003 6:44 PM

It took me 24 minutes to complete this workout. It was cool focusing on the skill of one-arm lifting vs. just regular lifting. I started off at 65 on the push press, but the weights kept banging into my ceiling because it was unwieldy, so I dropped to just the bar. I started at 135 on the deadlift and then dropped to 115 on the deadlift because I couldn't control the weight. Should've used the hook grip.

Fun stuff coach!

Comment #14 - Posted by: Jon at July 18, 2003 8:23 AM

65 on the push press
135 on the deadlift (suitcase-style) as per the pictures on July 17th

28 minutes total time (pretty bad, I know). Just about 4 minutes each run. Figure 20 seconds to go back and forth from weight room to treadmills, so that's another couple of minutes total.

That means I took 10 minutes total to do those 4 rounds of lifts, and I was hustling as fast as I could.

Unless I can suck it up and get my run times down, I don't see how I'm going to get much better on this one . . .

Comment #15 - Posted by: davidjwood at July 18, 2003 12:02 PM

35:56. 70 on the Push Press (I like to do a little dip receiving it, so the way I do it it's more like a Push Jerk), 150 on the Deadlift. I really don't like the Hook Grip, but it helped here a lot.

Comment #16 - Posted by: Barry Cooper at July 27, 2003 10:41 AM
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