Christy's XFit Blog
The more I CrossFit, the less I suck.Archive for deadlift
WOD #327 – 3 March 2011
W/U: 8 min @ 1 min (4 scarecrow snatch, 4 good morning, 6 sit up)
WOD: Deadlift 5-5-5
85-105-125-145
Half “Cindy”
AMRAP 10 Minutes:
5 pull ups – 2 red bands
10 push ups – knees
15 squats
rnds = 7 + 5 pull ups
notes: super happy with DLs – heaviest 5 rep since injury. happy with 1/2 Cindy, but got a palm rip. 
WOD #311 – 3 February 2011 – Recovery 51
W/U: 10 min @ 1 min (4 clean&jerk [35#], 4 hip raise, 4 ring dip [black])
WOD: Deadlift 3-3-3-3-3
3-3-3-3-3
30 Wallballs (20/16) – scaled to 12#
25 Burpees - scaled to 30# KBs
20 Wallball
15 Burpees
10 Wallball
5 Burpees
time = 4:47
notes: first DL focused WOD since injury. weight felt heavy, but back felt good.
WOD #252 – 7 October 2010
W/U: lax ball, foam roll, fire hydrant, V sit, 20 toe-to-bar
WOD: Deadlift 1-1-1-1
125×5, 155-175-185-195-200(5# PR)
Take 50% of your highest DL from above and perform:
5 Rounds:
5 Deadlifts – 100#
25 Double Unders
time = 6:46
Notes: first time at 200#! WOOT!!
WOD #244 – 23 September 2010
W/U: 15 min AMRAP (10 straigh leg DL, 10 bar roll out, 10 lunges, 10 ring dips, 10 hamstring stretch)
WOD: Deadlift 3-3-3
125-175-185(1)(1)
3 Rounds:
10 Single Arm Dumbbell Snatch (50/35) – scaled 25#
10 KB Swing (2 pood/1.5 pood) – 1 pd
10 Pull ups – black/red bands
time = 6:38
Notes: idiot DL progression
WOD #202 – 15 July 2010
W/U: group sprints, dynamic stretches
WOD: Deadlift 3-3-3-3-3
85×6-105-135-155-175-DNF
Tabata Situps = 89
Tabata Squats = 126
Total = 215
Notes: These are both higher than my last Tabata Something Else numbers (78, 118), but that makes sense without the other 2 skills included (pushups, pullups).
WOD #186 – 17 June 2010
W/U: group sprints, dynamic stretches
WOD: Deadlift 1-1-1-1-1-1-1 (90% 1RM) = 90% 185 = 165
5×105, 5×135, 165, 165, 165, 165, 165, 165, 165
3 Rounds
10 Power Cleans (135/95) – scaled to 75#
20 Box Jumps (24/20) – scaled to 4×45# plates
20 Push-ups
time = 12:54
Notes: still very frustrated with having to scale box jumps; I need an 18″ box because 4 plates are too short and 5 plates are too wobbly to jump; very glad that I did not succumb to outside influences to go to knees.
WOD #175 – 27 May 2010
W/U: group sprints
WOD: Deadlift 3-3-3-3-3
105-135-155-175(10# PR)-175(broken)
WOD #163 – 6 May 2010
W/U: group sprints, 3x(max rep push ups, quick cycle box jumps)
WOD: Deadlift 1-1-1-1-1-1-1
125-125-145-165-185(F)-175-180(PR)
MetCon For Time: 9:42
50 Ring Dips
200 Double Unders or 75 Box Jumps (20 inches)
I went with 50 ring dips (2 skinny black bands) and 75 box jumps (4×45# plates). Pretty happy with the box jumps – absolutely the fastest that I have ever done.
Notes: Surprised to be able to move this weight today, considering multiple variables (i.e., last nights’ cocktails, missing the alarm this morning, last DL’s in January, gaining 6# from work travel, yadda yadda). Today was the first day I tried the switch grip. Not sure it helped, but it didn’t feel bad either. Just starting to get the hang of quick cycle box jumps. Went from 3×45# plates last week to 4×45# plates today. I would be completely amazed if I ever got to the point of actually quick cycling on a 20″ box. Last thought – I got my Buddy Lee jump rope in the mail last night. TOTALLY EXCITED! I just pray that this is the magic bean to get me to DU-land.
WOD #123 – 5 February 2010
W/U: group, dynamic stretch, shoulder raises, walking lunge, row
WOD: 5 Deadlift (295/195) (scaled to 145#)
15 Burpees
5 Deadlifts
30 Box Jumps (20/20) (scaled to step ups)
5 Deadlifts
75 Double-Unders (scaled to 40)
5 Deadlifts
Row 1000m
time = 15:15
Notes: I was so down about this WOD, it affected me all day. I had to scale everything and felt like hell. My thighs were toast. Got queezy on the row. It’s days like this that make me wonder if this is all the better I am going to get – totally average fitness. UGH. Paleo diet Day #27.
WOD #118 – 28 January 2010
W/U: group stretch, 2x (10 SPT, 10 OHS, 5 pull ups, 5 slow burpees)
WOD: Deadlift 3-3-3-3-3 (compare to 31 Dec 09: 165 PR)
85-105-125-135-145
15-12-9
Thruster, 135/95 lbs (scaled to 55#)
Ring Dips (scaled to knee push ups)
Sit-ups
time = 9:03
notes: felt light headed and faint after every DL set and had to sit down to catch my breath and clear my sight, Paleo diet Day #19
