Today's WOD was a pure strength workout. The goal today was to find our one rep max (ORM) on 3 different exercises: Back Squat, Shoulder Press, and Dead Lift.
I managed the following weights in each exercise:
Back Squat: 115 * 5, 165, 185, 205, 215 (ORM)
Shoulder Press: 65 * 5, 85, 90 (ORM)
Dead Lift: 185 * 5, 205, 235, 255, 265 (ORM)
I don't mind (regular) back squats. Once I learned how to do them (some 20+ years ago), they were one of my favorites. But oddly enough, we don't do a whole lot of them in these crossfit workouts. It had been a while since we did them and on the whole, I'm pretty happy with the weights I was able to correctly lift. I could probably have gone a little heavier, but I could feel my form slipping, so I figured that I had better stop and move on to the next exercise.
The shoulder presses were a pretty big disappointment, but I guess there is no real surprise there. I know that my shoulders are probably the weakest muscle group in my body. Luckily (I guess you can say that), a lot of crossfit workouts utilize the shoulders and I *am* getting stronger. I didn't realize how much I was using at least a little bit of a bounce in my knees to get the weight up though. These were done pretty strictly without the leg assist and I really struggled with them. I guess I just have to build from here.
Then there were the dead lifts. This is the one exercise that we do that I feel like my body was made to do. I am ... how do you say .... "vertically challenged." In other words, I'm short. And I have a nice, low center of gravity (it's one of the reasons I do fairly well in judo/jujitsu). So dead lifts, for me, are a guaranteed mood booster. Today's ORM was by far one of my best performances in the dead lift ever! Again, I probably could have pushed my body a bit further and lifted a slightly higher weight (I failed at 275, but I might have been able to do 270), but my form was starting to slip and I really didn't want to risk injury. There are a lot of ways you can get hurt with the dead lift. But I was still SUPER STOKED to knock out the 265# lift.
And sure, I'm going to be super sore tomorrow from all of this, but at least I have an emotional high to carry me through the pain.
We finished with 5 pistols on each side (band assisted) and 35 knees to elbows. When we can do 50 with ease it's time to start weighting these. And I guess we're going to have to try the toes to bar again soon. My hands are not looking forward to that though. They're torn up enough as it is.
Showing posts with label dead lifts. Show all posts
Showing posts with label dead lifts. Show all posts
Saturday, July 13, 2013
Friday, May 3, 2013
May 3 - Dead Lifts
Dead Lifts:
set 1: 3 * 205#
set 2: 3 * 225#
set 3: 3 * 235#
set 4: 3 * 240#
set 5: 1 * 242.5#
25 - Knees to Elbows
If you didn't know this about me, let me tell you now ... I'm actually a fan of dead lifts. WHO says that?
I think my body was built for them. I am short through the waist (much to my dismay most of the time) and I've got naturally strong legs. Once I learned proper form (especially keeping my back straight), this quickly became one of those exercises that ... well ... I can't say I love them. They're HARD. But they make me proud. I feel ... I dunno ... powerful when I do dead lifts.
My new lifting shoes are working out great too! Once I got more than 10 or so reps of dead lifts in the past (even at low weights), my feet would start to complain. But with these new shoes, I didn't feel them once! How AWESOME is that?
set 1: 3 * 205#
set 2: 3 * 225#
set 3: 3 * 235#
set 4: 3 * 240#
set 5: 1 * 242.5#
25 - Knees to Elbows
If you didn't know this about me, let me tell you now ... I'm actually a fan of dead lifts. WHO says that?
I think my body was built for them. I am short through the waist (much to my dismay most of the time) and I've got naturally strong legs. Once I learned proper form (especially keeping my back straight), this quickly became one of those exercises that ... well ... I can't say I love them. They're HARD. But they make me proud. I feel ... I dunno ... powerful when I do dead lifts.
My new lifting shoes are working out great too! Once I got more than 10 or so reps of dead lifts in the past (even at low weights), my feet would start to complain. But with these new shoes, I didn't feel them once! How AWESOME is that?
Wednesday, April 10, 2013
April 10 - WOD
Today's WOD we're calling the Dead Lift Ladder.
The idea was to do 7 sets of only 2 reps, untimed, of increasing weight.
My ladder looked like this:
set #1: 135#
set #2: 185#
set #3: 205#
set #4: 225#
set #5: 235#
set #6: 245# (a new PR!)
set #7: 235#
I almost didn't get the new PR on set #6. It took every ounce of energy I had to straighten myself up for that weight. And after the first rep, I wasn't sure I could do another. But I managed to squeak it out. I tried to stay there for another set, but just couldn't get the bar up again, so I dropped back.
On the whole, I am not displeased with this effort. My back is going to be complaining tomorrow though. Ham strings too.
Just the price you pay, I guess.
The idea was to do 7 sets of only 2 reps, untimed, of increasing weight.
My ladder looked like this:
set #1: 135#
set #2: 185#
set #3: 205#
set #4: 225#
set #5: 235#
set #6: 245# (a new PR!)
set #7: 235#
I almost didn't get the new PR on set #6. It took every ounce of energy I had to straighten myself up for that weight. And after the first rep, I wasn't sure I could do another. But I managed to squeak it out. I tried to stay there for another set, but just couldn't get the bar up again, so I dropped back.
On the whole, I am not displeased with this effort. My back is going to be complaining tomorrow though. Ham strings too.
Just the price you pay, I guess.
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