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)

3 Rounds
10 Overhead Squat (135/95) – scaled to 35#
50 Double Unders – scaled to 75 SUs
5 Minute time limit
 
time = 5:24
 
Notes: Fun shoulder pop-out on the OHS today.  No DU love today, so moved quickly to 75 SUs.  Horrible Metcon day and it felt like it.