Tag Archives: deadlift

Double Trouble. PUC Day 20.

Decent sleep (about 7 hours). Feeling super sore from yesterday, especially in the trapezius muscles. Had a 1 block breakfast. Coffee w/ milk. Then heading to the 7:00 am CrossFit Asheville workout.

Warm-Up

Judo/MMA warm-up (shoulder rotations, 45 x 360 lunges, deadfall practice, front-roll to bear crawl); sampson/hip mobility stretches, various stretches, shoulder dislocates; squats, Hindu Pushups, Shotguns, Supermans (15 reps each).

Skill Work

10 minutes practicing double unders. This was pretty disorganized. I did manage to get about 5 double unders.

CrossFit Asheville WOD

As many rounds as possible in 20 minutes of:
30 double-unders or 90 singles
Suitcase dumbbell healthlift, 12 each side (M-45lbs, W-30lbs)
18 Knees to elbows

I used 45# weights and did single-unders. My results:
5 rounds and 30 single jumpropes.

Pull-Up Challenge Day 20

Reps #1-4: 5:40 pm. Set of 4. Front grip.
Reps #5-8: 6:50 pm. Set of 4. Reverse grip.
Reps #9-12: 7:30 pm. Set of 4. Front grip.
Reps #13-17: 7:45 pm. Set of 5. Reverse grip.
Reps #18-20: 7:55 pm. Set of 3. Front grip.

And that’s my reps for today. Whew.

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“Healthy Chief.” PUC Day 19.

Decent sleep, but only about 6 hours. 1 block breakfast and coffee. Feeling pretty good. AM weigh in: 183.5. Headed to 6:00 am CrossFit Asheville Workout.

Warm Up

Judo/Martial Arts Warm Ups. Hip Mobility / Sampsons. Then: 1 round of 15 reps of: Hindu Pushups, Supermans, Shotguns, Squats.

Strength Work: Deadlift

Find 3-rep max of “Healthlift” (aka, deadlift).

Results: 5 x 135
3 x 185
3 x 225
3 x 255
3 x 275 (PR for 3?)

WOD: “Chief”

WOD: 3 separate rounds of:
3 minute AMRAP of 3 power cleans (135 Rx’d), 6 push ups, 9 squats.
Each round followed by a 1 minute rest. (Total workout time: 11 minutes).

I used 105# for the Power Cleans. Results:
3 rounds & 3 cleans & 3 pushups
4 rounds
3 rounds & 3 cleans & 5 pushups.

Freaking awesome workout. I was drenched in sweat and collapsed on the floor afterward.

Pull-Up Challenge Day 19

I completed all my reps between 6:45 and 7:45 pm, in six sets, spaced every 10 minutes or so:
Reps #1-4: Set of 4. Failed on 5th. Reverse grip.
Reps #5-7: Set of 3. Failed on 4th. Front grip.
Reps #8-10: Reverse grip.
Reps #11-13: Front grip.
Reps #14-16: Reverse grip.
Reps #17-19: Front grip. Nearly failed on 3rd rep.

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“The Midwest Regional Support WOD.” PUC Day 13.

Decent sleep, about 7.5 hours, but interrupted at 3:30 am for a pee. 1.5 block breakfast. Then the 9:00 am CrossFit Asheville workout. It was a small crowd today, just Shalene, David, Tom, Randy and myself. The WOD is designed to support, spiritually, Shanna Duvall at the CrossFit Reigional Qualifiers. We wish you the best, Shanna!

Warm-Up

Pretty standard agility skills; shoulder dislocates; Sampson and hip mobility stretches; pull-ups (4 dead hang; 12 assisted), push-ups (15), sit-ups (15), overhead squats (12); & and squats (10). To stay warm in the long time it took us to get set up for the workout, I did some additional push ups and some box-jumps.

CrossFit Asheville WOD(s)

Two workouts today.

Workout I: 21-15-9 of
—Deadlift (Rx’d 275#!) and
—Pull-Ups.
Workout II: Row 800 meters or Run 1 Mile for Time

I used only 70kg for the deadlift (that’s 154 lbs, a lot less than I could do, but safe and fast); I used a medium band for assistance on the pull-ups. My time: 10:25.

After a 10 minute rest, Tom and I did the run. Randy and Dave did the row. Shalene jumped rope. My time for the run: 7:04 (Tom hit 6:56). This was not as good as my last time (slower by around 9 seconds), but it followed a pretty difficult workout. Click here for route map.

Pull-Up Challenge Day 13

Had to further repair my torn callus with more Krazy Glue™ (see yesterday’s post) before beginning. Got my first few reps in before heading off to the workout.

Rep #1: Front Grip. 7:45 am.

Reps #2-3: Reverse Grip. 8:00 am.

Reps #4-6: Set of 3. Front Grip. 8:20 am.

Reps #7-9: Set of 3. Reverse Grip. 8:40 am.

Reps #10-12: Set of 3. Front Grip. 9:10 am.

Rep #13: Reverse Grip. 9:15 am.

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Deadlift #2 (Matt)

We hit deadlifts today just about 2.5 weeks after the first time at my gym. I maxed out at 275 lbs! A 10lb increase from last time.

Afterwards during the stretch-down I did a down dog and I noticed that, for the first time in my life, proper alignment in the pose felt totally natural.

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Deadlifts #1 (Matt)

Yesterday we did a heavy weight day. This is a much less painful and potentially very satisfying workout, since it doesn’t leave you wanting to puke and you get to impress yourself with how much weight you can move around.

After a pretty much standard warmup, we practiced deadlift form with 95# olympic bars. Then we did about three sets of five to three reps each with 115# to 155#.

Then the workout: about seven sets of one rep each. We were trying to increase the weights for the first three or four sets, then max out and work our max from sets five to seven. But we didn’t find our max until the last two sets.

Most of us had a different max point. The highest among our morning crew was coach Randy, at 345#. Tom, a stout and short fellow, surprised us all with his 305#. But I surprised myself most of all, with my personal record max weight o 265#.

That’s a lot of weight. I feel awesome today.

I like the method a lot. So, before my shower at the gym, I also did weight assisted dips and weight assisted pull ups on the gravitron, 7 sets of 1 rep each, with weight assist ranging from 100 down to 60 pounds. That took all of 10 minutes and I think it will help build towards greater facility with the body weight exercises.

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