Deadlifts! Deadlifts! Deadlifts!

Pretty simple WOD from the Crossfit.com mainsite. Seven single pulls, either with a static load, or a progressive one, ending with a max effort and possible pr. Many posts from the Crossfit site lament that they did not lift a pr and are disappointed. Remember a Max Effort is just that for that particular day and time, the most that you can move in that lift-period. If you hit a pr, and you will at some point- great, you had a nice training lift and now have a bigger number to base your future lifting percentages on or just a bigger number to shoot for on the next max effort attempt. The idea is to give it your all, not hit a pr. Stay the course and stay positive. Heres what happened today.

3 rounds of 10 reps

GHR situps/Reverse hypers (90lbs)

Clean grip deadlift
245/8
295/1
345/1
395/1
420/1
435/1 (5lbs more than the last dl max effort day....stopped here)

Down set, did 1 rep every minute with 345 for 5 total reps.

Bodybuilding and 5 K run

I'll admit it. I still have that little voice inside that still cares about the lats and pecs. Could not resist, when today's WOD called for a 5K run (from the Crossfit.com mainsite). Went for a little pumpitude first with some rounds of bentover cable rows, using a thickbar attachment and Bench press with 1 chain attached to each bar end equaling 20lbs each or 40lbs total at lockout. Finished with an easy 6 rounds each, should have pushed this a little harder. I expected the 5K run to be easy, since we had just done the 10K but it was not. PR on the run, but not by much (3 seconds). Rule for tomorrow is to push harder! Don't finish the workout and regret that you shoulda, coulda, woulda . Looked like this-

As many rounds in 10 minutes of
Standing cable rows with thickbar handle/ 150x7
BP with chains (40lbs at top)*/ 155*x7
Finished with 6 rounds

5K run
Time- 25:05:25

Dirty Dozen

CrossFit WOD was the Dirty Dozen. I had not performed this one yet, but I liked the assortment of exercises and the best thing about this workout was I had all the equipment needed with the exception of a climbing rope. I had to sub towel pullups, and I have to say, I would rather have a rope. The ratio is 15 towel pullups to one 15ft rope climb. The best towel I could find was a "Scooby Doo" beach towel of the kids and heard it tear with every rep! I was just waiting for that bad boy to rip in half on me! I made it, but would much rather climb a 15 ft rope (more fun too)! The garage served as the jump rope area and had to sneak outside and use the backboard for my wall ball shots....notice the snow on the ground- felt pretty nice today, around 40 degrees but artic air is on the way this weekend.

CrossFit's Dirty Dozen
25 Walking lunges
20 Pullups
50 Box jumps (20")
20 Double unders
25 Ring Dips
20 Knees to elbows
30 KB swings (2 pood)
30 Situps (abmat)
20 Hang cleans with db's (35)
25 Back extensions
30 WallBall shots (20lb ball/10ft target)
3 Rope climb ascentions or 45 towel pullups (I did the pullups!)

Time- 23:07

Push/Power Jerks

Were on the menu today via the CrossFit mainsite. Performed after multiple snow shoveling endeavors. Have I mentioned I cannot wait for Spring to arrive?

Push Jerks
135/3
155/3
175/3
195/3
215/3
220/3


Seated (on floor) KB alternating presses

50lb KB's x 3 x 8 reps each side.

March issue of Men's Health...

Has an interesting article entitled "Secrets From America's Best Gyms." Yeah, I know-are there really any secrets left?, but seriously this is an enjoyable read that quotes many ideas/tips from a very eclectic group of trainers from around the country. CrossFitters will recognize one author- Robb Wolf, who operates CrossFit Norcal Strength & Conditioning and gives some nice info on dipping form. Hopefully this "break" will allow Robb to get more of his writings published into the mainstream via Rodale publications. Go to the newsstand and check it out.

Snow Day!!!

Yikes! Just got the call that school is cancelled for tomorrow! We got a lot of snow today and it looks like we will be getting more tonight into tomorrow morning. I have been scooping most of the afternoon and evening, and I am sure it took something out of me tonight.....either that or I am just weak. Probably the latter. This is how it went-

Practiced full squat snatch
65/2 85/2 105/2 125/2 150/2
Left knee felt OK. Strained or tore something in this knee several weeks ago on the third rep of a 250lb clean. Substituted split cleans and split snatches until I feel the knee is back up to 100%.

CrossFit WOD "Joshie" as rx'd
3 rounds for time
40lb db snatch (full squat snatch) 21 right arm
21 L pull-ups
40lb db snatch 21 left arm
21 L pull-ups

Time- 33:57

This was a brutal WOD. Once again the temptation to cut the pulls or cheat a little on the pull-ups had to be overcome. It was hard not to keep staring at the clock and thinking of ways to cut time- but I did not, I stuck with good form on each rep and finished the workout.

Snow day for the kids, but training clients tomorrow and the Volleyball team tomorrow night! Cannot wait for Spring.

How 'bout those Giants!!

Ok, so I was not looking forward to watching the Super Bowl after the Packers got knocked out, but man, oh, man- what a game! I could not care who won, but it is nice to see the underdog come through once and awhile. Took a rest day on Sunday, but hit the squats tonight according to the WOD from the CrossFit mainsite.

Stairmaster/Intervals/L-8 @ 6mins

CFWU x 3 rounds of 10 reps each

BB Back Squats
315/3
335/3
355/3
375/3
405/3

Stopped at 405. Originally planned to hit 395 (90% or 440=last 1 rep max for CrossFit total) but, what the heck- it was only a mere 10 more pounds! I was surprised that my legs and back still had some gas left in them from the last few days/workouts. It must have been all the fat and carbs consumed yesterday that recharged my glycogen stores!
That was it. Looks like a hard metcon for tomorrow.