January 26, 2005Wednesday 050126Deadlift 3-2-2-2-1-1-1-1-1 reps Post loads to comments.
CrossFit - Air Force A video clip of the 1938 Olympians from Leni Riefenstahl’s video: http://www.leni-riefenstahl.org/downloads/video/olympia-gymnastics.rm Posted by lauren at January 26, 2005 7:42 PMComments
Thought I'd post this as a reminder: http://www.crossfit.com/mt-archive2/000664.html Comment #1 - Posted by: Troy at January 25, 2005 9:05 PMNice job Troy! Comment #2 - Posted by: Ron N. at January 25, 2005 9:14 PM3x225 Just wasn't feeling it today. I had planned to try to get a PR, but that just didn't happen. This is one of the first 'max' days that I have tried to do at 530am. That may have something to do with it. Just need to get used to it I guess. Comment #3 - Posted by: brian_g at January 26, 2005 4:55 AMWhen I die I want to come back as a gymnast! Comment #4 - Posted by: Lorie at January 26, 2005 5:00 AM225-3
Mike Donnelly Comment #6 - Posted by: rosceaux at January 26, 2005 5:34 AMBW=162 225 x 3 Finished by beating a tractor tire with a 16# Sledge and then fipping said tire. Comment #7 - Posted by: NANCE at January 26, 2005 5:54 AMdid all of my weights what little I have 55 kg. so I also did: 1 mile run After WOD: 1 mile run Damn! hit the wrong key meant to type strict Comment #9 - Posted by: Michael P at January 26, 2005 6:19 AMHow long in the rest period between sets for the deadlift workout on 26 Jan 05. Thanks Comment #10 - Posted by: Jason at January 26, 2005 6:20 AMhow can I modify this for a beginner? Comment #11 - Posted by: Brian L. at January 26, 2005 6:52 AMJason, take as long as you need, the idea is to build up to a max lift on the singles. Comment #12 - Posted by: Gally at January 26, 2005 6:54 AMPower clean (lack of weight) 3x45kg Particularly with the big lifts (maxes), do crossfitters wear belts or anything else to protect the back? Thanks, thanks for the reference Mike Donnelly. My technique is so poor that I no longer even attempt the deadlifts. Too much lower pain strain, then pain. Jimmy, CrossFitters train for functional strength a belt would impede that. If you don't have a back of steel then lower the weight so you can lift safely. Feet are about shoulder width apart and slightly toed out. Comment #16 - Posted by: Graham at January 26, 2005 7:40 AMLowered weights to concentrate on form with injured knee. 3x135 Finished with pullups, dips and L-sit Comment #17 - Posted by: Ari M. at January 26, 2005 7:54 AMRegarding the deadlift: I hate to flirt with sacrelige, but I found Pavel Tatsouline's description in his book "Power To the People" to be extremely helpful. I followed the book with no previous instruction on this lift and managed to develop form in deadlifts that a former Olympic Lifting team member thought was right on. The book is really expensive for a paperback so if you know someone who has it, just peruse their copy. DanO Comment #18 - Posted by: Dovervoll at January 26, 2005 8:26 AMLower back and hip flexors still whining from two days ago; definitely not attacking the weights this morning. Straight bar beltless deadlifts: 185x3 Worked in weighted (26-70#) TSC pullups and HSPUs off 12" stools using the deadlift rep scheme. 5x20 double 10# swipes, 1 min rest between sets. Attempted to use the 15# clubs, but left hand pain put an end to that. 15 USMC pullups Comment #19 - Posted by: kelly moore at January 26, 2005 8:40 AM\ Maxed out @ 260 t0day ..missed 280 although Ive done more before but not today... had to save some for planches & levers I am floored by the grace and athleticism of the gymnasts in the video clip. Thank you. HQ today--tabata squats PR'd with 16, 50 buddy-assisted pull-ups in sets of 10 (both of us were over 200#), 50 push-press with 40 lb dbs in as few sets as possible, tabata buddy sit-ups, tabata jump-ups, and the final, D-ball slam--clean--wall ball combo. Smoked. cf warmup x3 dl 9 sets @90lbs 8 reps each.. Comment #22 - Posted by: dennyy at January 26, 2005 10:15 AMDeadlifts felt really strong today Comment #23 - Posted by: David at January 26, 2005 10:26 AMWarm-up: 3x225
Finished with some pullup work and handstands. Comment #25 - Posted by: Chris Q. at January 26, 2005 10:43 AMbw 178 155,165,135,135,135,135,135,135,135 Had trouble maintaining correct form with heavier weight, so I stuck with 135 because, with anything higher, as soon as I pick it up I lose the arch in my back. I can lift alot more with bad form, but I am going to stick to low weight until I get it right. Comment #27 - Posted by: Ahmik at January 26, 2005 11:06 AMbwt 197 Lost 3 pounds yesterday due to a flu bug going around, might have influenced strength. Noticed my form deteriorate as the weight got heavier, tried to focus on keeping my rear end down and lifting with legs while keeping my head up and back arched. Bar didn't budge on the 2 failures. On the positive side I did get 3 full range HSPU's. I have perfected the half-assed 1/4 depth HSPU, so I'm working on better form now. Warmup - Movement Prep from Core Performance 135 x 10 Finished with 40 leg raises and 40 balence ball crunchs adding a 15 lb medicine ball. This is the second time with deadlifts. First time was last months WOD. Don't think I would have ever tried to find out my max without the WODs. Also since being on Crossfit for about 2 months, my prior back injuries have not been an issue at all. bwt 221 225x3 Deadlift: My head just wasnt in it today for deadlifts max at 385#. Started with 3 max sets of pushups right out of bed and finished up with recon ron pullups and dips on the rings with an extra 45# level 5. Comment #32 - Posted by: PHIL at January 26, 2005 12:26 PMAll deadlifts at 135#, working on form as I don't have any more weight. In between sets GTG with 1 arm pushups and L-sit pullups. Finished with work towards developing a pistol squat. Comment #33 - Posted by: Simon S at January 26, 2005 12:30 PM135 for those interested here is what i did today. All wts listed in Kilos Thanks Josh! Comment #36 - Posted by: brian_g at January 26, 2005 1:31 PMQuestion for everyone. How many people do their deadlifts without a weightlifting belt? Just curious. Comment #37 - Posted by: Andy W. at January 26, 2005 1:38 PM3 - 225 lb Andy W., the above was done beltless. Actually, I've never used a belt for deadlifts. Comment #39 - Posted by: Mark G. at January 26, 2005 1:43 PM3 x 225 topped at 435. 30lb pr. 90lb increase in my 4 months doing x-fit. Comment #41 - Posted by: J.J. at January 26, 2005 1:57 PMmax dead also down, max today was 355 down from 375. but can only go up from here. thanks josh for posting your workout . Comment #42 - Posted by: reed at January 26, 2005 2:04 PMBW 168 CF warmup 3-95 Basically sets 2-9 were PRs due to the fact that I just got my Oly weight set 5 days ago. Previously relegated to a pre-racked 110# bar. Finished with OHS practice. Spent some time at the bottom with 65#. That got real hard in about 15 seconds. Comment #43 - Posted by: Will H at January 26, 2005 2:15 PMsingles: 315, 335, 355, 365 (fail), 365 (pr), 315 Comment #44 - Posted by: Jeff W at January 26, 2005 2:21 PMHow much time do you take between each "set"? I am posting for the benefit of other petite women who may be CF beginners too and can't yet break 100#... bwt: 213 I have always used a weightlifting belt when performing a max. deadlift. Tonight, I decided to go beltless for the first time. Deadlifts - straight bar, no belt My low back is still sore from Sunday's and Monday's workout. Finished practicing HSPU. Comment #47 - Posted by: Andy W. at January 26, 2005 3:45 PMWarmup included 5 minute jog, 3x6 chin-ups, 3x6 dips. 3x135 No belt. I normally use one over 450, but I broke mine and haven't bought a new one. I had a bit more in the tank, but I don't like pushing the envelope without a belt. One back injury is plenty, and I've had 3. My back was sore, but affected me less than I thought it would. This sort of programming would never occur to me if I were creating my own workouts. Comment #49 - Posted by: barry cooper at January 26, 2005 4:14 PMcrossfit warmup Deadlift Feeling sore (still) in my hammies after the aborted "thresher" workout two days ago - my max dropped from 335. Ah, two steps forward, one step back... Comment #50 - Posted by: Patrick at January 26, 2005 4:24 PMWent light. Finished at 275. Going climbing this weekend. Comment #51 - Posted by: A Cook at January 26, 2005 4:33 PMbwt 135 90x3 New PR of 215! Comment #52 - Posted by: Lorie at January 26, 2005 4:33 PMcocentrated on form 3X135 I aked one of the Pec Boys to watch my form on 245, he said I maintained an arch in my back. I could feel that I lost it on 265 and should have dropped, but lifted with my legs. Gotta stop that now! Felt strong Mike Donnelly 3-95,2-105,115,125,1-135,145,155,165 175,175 3/245 Comment #55 - Posted by: John R. at January 26, 2005 5:04 PM 3x275 Crossfit warmup 3x180 Warm-up 3x135 BWt = 156 lb. finished with some static hangs and: 5x135 Hey Rene Renee, 225 lbs at 156 lbs bwt is nothing to sneeze at. My brother-in-law, who is in good shape and is about your bodyweight tried to deadlift 225 and only got it up to his knees. Comment #62 - Posted by: Andy W. at January 26, 2005 6:10 PMBW = 180 230 x 3 My max improved 20lbs in two weeks?!?!?! AWESOME! Back off week continues so I kept the weight light. 185-3 Worked on Oly lifts and hit a new PR on L-holds at 25 seconds. Comment #65 - Posted by: Troy at January 26, 2005 6:51 PMDeadlifts 12x135 (wu) Couple of extras - too many failures. Not really satisfied with the weight. Thanks! First set of deadlifts. Bwt: 185 Finished with 2 sets of 100 jump ropes then max situps in 1 minute. bw=135 BW=212. Maxed at 240. Felt good. Comment #69 - Posted by: Mark L at January 26, 2005 7:54 PMBW=200 3 x 225 Errrr!!! Comment #70 - Posted by: Mulcahy at January 26, 2005 7:59 PMDeadlift; BW = 133 3x 155 I set a goal before Christmas to reach 1.5xBW for deadlifts and squats (which would be about 195); from this and the last squat workout (also hit 185 single), I think I'll make it! Comment #71 - Posted by: Ian M at January 26, 2005 8:00 PMwarm up 65# deadlifts deadlift 3x 75# First time doing max deadlifts. I might have been able to do a few pounds more, but 135# was a struggle getting up there, so I'm happy. Comment #73 - Posted by: David Knutzen at January 26, 2005 9:05 PM3 @ 315 225x3 "I was not strong enough" Kept it light as well. Have to until my form comes around. Damn these long shapely legs of mine!! Deadlift 3-2-2-2-1-1-1-1-1 reps Finished w/ 5 x 5 Ovhd Squats @ 70 lbs Went on my usual run around the island, a little faster than Monday's 53:19. WOD: BWT=155 Surpassed my max by 10lbs that was accomplished on the 23rd of December, probably could have done more had I not gone on the long run before hand, knees were sore and legs were toasted. Comment #78 - Posted by: BrianC at January 26, 2005 10:52 PM70x3 ( warm up because that was already on the bar) WOD 1 more single- going for body wt: 155x1 Comment #79 - Posted by: LauraR at January 26, 2005 11:01 PMSteveo and Andy, thanks for the comments. You're right; no need to be discouraged. Negative thinking is a killer! Focus on form, work hard, eat right, get some sleep; lay the bricks, and the building appears. Comment #80 - Posted by: Rene' at January 26, 2005 11:10 PMDid the first few rounds with a snatch grip (As suggested on the strengthcats website.) I like the feel a lot, but I couldn't hold as much weight. (Grip strength) So, I switched to a regular grip for the last few rounds. 135x3 My former PR was 300#. After reading the posts from Coach and Tony B on 050113, I decided to start fresh and focus on my form. I'm 6'2", 180# and all legs, so I experimented with various grip widths to have my arms fully extended while in a deeper, upright starting position. Interestingly, my hands are almost as wide as a snatch grip in this position. Looking at the weblink on WOD 050127, I guess this will help my vertical jump and add some muscle where I definitely need it. Comment #82 - Posted by: Scott Arnold at January 27, 2005 2:38 AM205x3 Pullups as a warm up. 3x135 Ran out of time... First time using the hook grip in quite awhile, and I could certainly tell. Comment #86 - Posted by: Chris Forbis at January 27, 2005 6:43 AMGTG w/ pullups 39 reps WOD: Deadlift 3 x 145 might have been able to lift more, but did not want to lose good form as I am new to DL's Comment #89 - Posted by: Adam M at January 27, 2005 9:37 AM3 x 159 I REALLY wanted that 303... Comment #90 - Posted by: brendan at January 27, 2005 10:30 AMbwt = 175lbs Josh, thank you for posting. Please continue to do so. Comment #92 - Posted by: Ross Hunt at January 27, 2005 12:36 PMno bar, did pistols instead. I really need to work on these anyway. 3 - unweighted Pretty much all the weighted ones were PRs for me (Three is the maximum Unweighted pistols I have ever done consectutively). Practiced Muscle ups in between sets, but I didn't have a place high enough to hang them (I ended up doing them from seated, but my feet kept hitting through the transition). I did some L-sits for a couple of sets of 20 seconds. These are a lot harder on rings than parallel bars! Comment #93 - Posted by: J Jones at January 27, 2005 12:40 PM3x185 BW=178 Comment #94 - Posted by: Travis M. at January 27, 2005 1:12 PMI didn't do max lifts but now that I have my form down, I'm starting to take on weight. I started wtih a 40# bar and was surprised how easy it was, easily doing a set a of 10. Then I switched to a 60# bar and did 3 sets of 5. Now that I am comfortable with this lift, I think I can take more weight. Also, on the progress front, I am only using 33# assistance on pull-ups and when I first started CF in November I was using 68#! Comment #95 - Posted by: Norma at January 27, 2005 1:37 PMWent to my friend's gym/"fitness club", and was pleasantly surprised to find bumper plates and a reasonable space in which to use them. Naturally, the only thing they were being used for was shoulder shrugs and the like! Oh, and one guy was doing bent-over rows. Anyway, after a warm-up of bench-press, shoulder-press, and curls (I know, I know - what can I say? I had to keep my friend happy and do some "real" training!) I tried deadlifting for the first time ever. I was fairly pleased with the results: 3 x 50(kg) Best of all, I received what I consider to be my baptism into the world of crossfitting: lots of curious looks from the assembled gym rats! Yes, it's called a deadlift... Comment #96 - Posted by: Gally at January 27, 2005 3:22 PM245X3 Did several sets of overhead squats afterward, then a mini circut of pistols and rope climbs. Comment #97 - Posted by: Scott H at January 27, 2005 5:14 PM225X3 another PR in the deadlift. managed a new PR @345# 3x315 Frustrated. I've been stuck at 360 on the deadlift for some time, even though my squat keeps going up. It feels like a mental barrier of some sort. Comment #101 - Posted by: Paul S at January 27, 2005 11:58 PMNo PR today. 5lbs under actually. Bummed about that but I lifted heavier through the workout then I usually do. That took its toll. BTW=150. 205(3),255(2x3),275,295(fail),280,275,260,255,255 Had a goal to make double bodyweight by the new year. Failed. Some day. -D. Comment #102 - Posted by: Dan S. at January 28, 2005 1:46 AM3x87kg Couldn't equal my PR today. Got the weight off the floor a few inches, but couldn't keep it going. Comment #103 - Posted by: Pat at January 29, 2005 11:36 PMDid yesterday after being sick past week 185 x 3 205x3 A good warmup then 3 x 185 Felt solid. Form felt a bit shaky at 245 so i stayed there on the last rep. Overall I am very happy as this is the first time I have gone real heavy. Comment #106 - Posted by: Rainmaker at January 31, 2005 5:19 PM3 x 135 Deadlift Post a comment
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