Christy's XFit Blog
The more I CrossFit, the less I suck.Archive for Wendler deadlift
WOD #238 – 9 September 2010
W/U: 3x(L sit, power snatch)
WOD: Wendler deadlift (deload)
75×5, 95×5, 115×5
Power Cleans
2-2-2 (60%) – 65#
2-2-2 (90%) – 75#
“Unbroken Power Elizabeth”
15-10-5
Power Cleans (135/95) – scaled to 75#
Dips – purple/black bands
time = 5:56
Notes: next time 2 red bands on dips
WOD #234 – 2 September 2010
W/U: DB DLs, DB OHS, lax ball
WOD: Wendler deadlift
105×5, 140×5, 157.5×3, 175×4
4 Rounds
7 Overhead Squats (135/95) – scaled 40#
14 Lateral Jump Burpees (over the bar)
7 Pull-ups – red/black bands
time = 11:27
Notes: need to move to the next notch on pull up bands
WOD #229 – 26 August 2010
W/U: 4x(5 bar front squat, 2 min foam roll quad, 5 bar split jerk, 1 min lax ball trap, 10 push, 10 bar DL, 10 sec Sampson stretch)
WOD: Wendler deadlift
105×5, 130×3, 150×3, 167.5×5
4 Rounds
1 Power Clean (135/95) – scaled 60#
2 Hang Squat Cleans (135/95) – scaled 60#
3 Split Jerks – scaled 60#
10 Burpees
Rest 1 Minute
time = 7:37
Notes: next time go 65#
WOD #225 – 19 August 2010
W/U: 2x(15 pistols, 30 quad rolls, 20 DB push press, 10 pull ups)
WOD: Deadlift 5-5-5
Wendler Deadlift 120×5, 140×5 157.5×6
3 Rounds
5 Thrusters (135/95) – scaled to 60#
10 Chest to Bar Pull-ups – scaled to red/black bands
time = 4:21
Notes: too quick, next time go 65# and 2 red bands
WOD #221 – 12 August 2010
W/U: 3x(10 pull, 10 push, 10 kb swing, 10 butterfly situps, 10 lat stretch)
WOD: Wendler deadlift deload 5-5-5
70×5, 90×5, 105×5
Power Clean 2-2-2-2-2-2-2 (60%-80% 1RM)
65-65-65-65-DNF
4 Rounds
10 Unbroken SDLP (115/75) – scaled to 55#
20 Unbroken Box Jumps (24/20) – scaled to 16.5″ plates
time = 6:58
WOD #216 – 5 August 2010
W/U: group sprints, snatch drills
WOD: Wendler deadlift 5-3-1+
105×5 (warm up), 132.5×5, 150×3, 167.5×4)
Snatch – Establish a new 1 Rep Max for the squat snatch and the power snatch.
Power snatch – 35×2, 40×2, 50×2, 55×2, DNF
“Isabel”
30 Snatches (135/95) – scaled to 35#
time = 2:39
Notes: First time doing Isabel, so had no idea for scaling; 35# was way too light.
WOD #211 – 29 July 2010
W/U: KB swings, DUs, 1 lap, stretch
WOD: Wendler deadlift 3-3-3+
105×3 (warm up), 125×3, 140×3, 160×6
Cleans 3-2-2-1-1-1-1
DNF
“Grace”
30 Clean and Jerks (135/95) – scaled to 65#
time = 5:14
Notes: next time go for 70# or 75# on Gracie
WOD #207 – 22 July 2010
W/U: 1 min drills, flex arm hang, ring dip negs
WOD: Snatch Drills
Snatch 2-2-2-2-2-2-2 (50-60% 1RM)
Overhead Squat 3-3-3-3-3
Wendler deadlift 5-5-5…
105×5-115×5-135×5-150×9
Squat Snatch 2-2-2-2-2-2-2
35-40-45-50-55-DNF
Notes: Wendler DL first set was warmup, then remaining sets as prescribed weights, with last set as max reps. Very happy to get to 9 reps (I thought I was less than that, but Heather was counting for me).
