I’m a little confused on something See the quote below

fizzer - 10 February 2009 07:29 AM

Shoulder press 5x1RM
75x2-95-100-105-110(f)
Push Press 5x3RM
95-105-110-115-120
Push Jerk 5x5RM
Skipped due to time

5 min walk on treadmill (should’ve taken a longer break before the metcon)

Cindy Puppy
AMRAP in 12 minutes
1 pullup (alternated palms facing or away every 2 rnds)
4 pushup
7 squat

14 rounds

What is Metcon? I thought that MetCon was Metablolism conditioning. Is Cindy a Metcon routine, when other routines are not? So the routines that are AMRAP in X minutes are met con routines? What about the ones that are for time? 3 rounds for time? I was doing them as fast as I could without sacrificing form. Was I doing it wrong?
THanks
Sarah H

Deadlifts
Worked with coach on form since I am not entirely comfortable moving up in weight on this.  He insisted on Romanian Deadlifts which seems to be an opposite starting and finishing position.

15 @ 40kg
10 @ 50kg
5 @ 60kg
5 @ 70kg
3 @ 90kg
3 @ 100kg
3 @ 105kg
5 @ 70kg
5 @ 70kg
5 @ 70kg
10 @ 70kg

I feel much better about the movement.  I have some room before I hit a max weight.  Will try to incorporate some deadlifts into my after WOD stuff just get the hip rotation and arm position right.

Olimpic weightlifting. Snatch & work on pulling technique.
Some shoulder presses.

Since I did ME deadlifts yesterday with the WOD I figured it wouldn’t be a good idea to do them again today.

So instead I did
Shoulder press
10x45lb
5 x 95lb
3x 115lb
3 x 125lb
2.5 x 135lb (Failed on my 3rd rep at 135lb which is my 3 rep PR)

Then decided to do a modified 135lb of death workout
Started with 135lb and got through the deadlifts but then shoulders were too gone from yesterday and today to do the hang power cleans so dropped down the weight
3 rounds each exercise at 115lb
12 reps of deadlift
9 reps of hang power cleans
6 front squats
3 push presses

Time: 11:08

Afterwards,
Did a max rep round of dips: 25 reps (form was starting to go, wasn’t getting my shoulders below my elbows)  I am sure I could do more when I was fresher
then practiced pistols on a box.  Was able to do them well with my left leg but my right leg I had trouble with my balance and strength and couldn’t go all the way down

Sarah H. - 10 February 2009 09:25 AM

What is Metcon? I thought that MetCon was Metablolism conditioning. Is Cindy a Metcon routine, when other routines are not? So the routines that are AMRAP in X minutes are met con routines? What about the ones that are for time? 3 rounds for time? I was doing them as fast as I could without sacrificing form. Was I doing it wrong?
THanks
Sarah H

Sarah, 99% of the time, if we time it, it’s a metcon.  The 1% is to allow me some error, because otherwise I’m pretty sure if we time it i’s a metcon (there are other things we time, but aren’t metcons: static holds, etc., but those are rare).

The fundamental difference between say “cindy” (amrap in 20) v.  Angie (100 of everything) for time is the difference between “how much work can you do in x minutes” and “how fast can you do x amount of work”

You’re doing things right.

CFWU x 3

—————

Deadlifts
1-1-1-1-1-1-1

315
335
355
375 (old PR)
385 (new pr)
390 (new pr#2)
395 (F)

395 left the ground about 4 inches then it stopped. gives me something to shoot for.

TexasPatrick - 10 February 2009 09:45 AM

You’re doing things right.

Thank you. Another question for you on the sumo dead lift high pull. The entire move: starts bar on floor, dead lift the bar then pull bar to upper chest/chin, return bar to floor, Correct?

Sarah

Deadlift 1-1-1-1-1-1-1 reps

Ran 5k this morning, haven’t ran distance in a while but it was a beeze. You can really tell that crossfit is working. We ran in a formation for he first half so I didn’t bother timing it.

1. 225
2. 315
3. 365 (f)
4. 335
5. 335
6. 335
7. 335

Never tried to max dead-lift before it was fun but humbling. I really want to be in the 400’s. I will be next time. Quick question: in the future when we do say sets of 12 or so, what percent of our max should we use?

Sarah H. - 10 February 2009 10:04 AM

Thank you. Another question for you on the sumo dead lift high pull. The entire move: starts bar on floor, dead lift the bar then pull bar to upper chest/chin, return bar to floor, Correct?

Sarah

I actually just went over this reading through a bunch of mainsite posts, just to figure something out for myself. 

The movement is as you say “shin to chin”

Start it like a deadlift, i..e, good back position.  It’s sumo stance so your legs will have to be farther apart than a normal deadlift, but that’s so you can grab the bar (reason #99 why I don’t mind doing this with kettlebells but ain’t so fond of the barbell version)

Power it with your hips, i.e., stand up HARD. 

Use that momentum to “float” the weight up and pull it the last couple of inches. 

Reverse the process, arms follow the weight back down down, squat, repeat. 

I.e., don’t pause and try to avoid “pulling” the weight up with your arms.  It’s gonna happen, but like a good kettlebell swing, it’s all in the hips and your arms are along for the ride and to guide.  You’ll get tired and there’ll be some slower hip pops and greater arm pull, but that’s what you’re going for.

TP

Zone - Day 9 (-6# so far)

Something cool happened today, I think I finally put my diet together with my WOD and hit the right window.  I’ve been struggling with feeling weak the last few days and it really annoyed me despite losing fat which buoyed me.  Saw it was Deadlift 1RM today and looked back at my last one, it has been awhile and on 8/20/08 I set a PR at 275.  Got to gym and started really feeling good, strong and focused.  I wanted to just slap on 275 and go, but somewhere in the back of my head (like Vader talking to Luke) my wife’s voice told me to, “Don’t be dumb and warm up first or I’d be sorry.”  So I yes dear-ed her from 20 miles away and pushed through a few warmups.  Then slapped on 275 and it went up easy.  295 - easy.  305 - easy.  I got to 315 and was so excited took my time at the set up and that went up with only a slight resistance at the sticking point.  I failed first attempt at 325 (I think I was mentally still on 315), but got it after 2 minute break and cranking up some White Zombie.  All in all adding 50# to my DL makes for some serious endorphines being released.

Also going to check out CF Providence tonight to make some more step changes.

casalingo - 10 February 2009 05:43 AM

brentastic - 10 February 2009 05:21 AM

425 (PR+10)

That’s BIG! Well done.

‘I’ would need eye surgery if I tried that (to put them back in). I guess yours is healing up OK and didn’t end up on the floor

thanks for Casalingo i was pretty excited about the PR, and my eye is doing ok and it is still in place

Dead-lift 1-1-1-1-1-1-1 reps

225,245,275,305pr,310f,305,305

305 went up tough but I couldn’t believe I couldn’t budge 310. Tried 3 attempts but barely moved the bar. I could only do 300 during cross-fit total not that long ago so I am happy to get up 305.

Jack Daniels - 10 February 2009 10:19 AM

Then slapped on 275 and it went up easy.  295 - easy.  305 - easy.  I got to 315 and was so excited took my time at the set up and that went up with only a slight resistance at the sticking point.  I failed first attempt at 325 (I think I was mentally still on 315), but got it after 2 minute break and cranking up some White Zombie.  All in all adding 50# to my DL makes for some serious endorphines being released.

Great improvement!  Way to go JD!

I know I have not worked out for the past 4 days. I was in Kentucky for a friends wedding and I had a great time! It was beautiful weather and amazing people
So this is what I did today:

Back Squat
215 X 3
215 X 3
220 X 3 (pr)
165 X 12

3 Rds
500 m row
12 Push Press 35# DB

9:08

Deadlift 1-1-1-1-1-1-1 reps

205,225,275(PR),295(PR)315(F) grip,315 (F)alternating grip, leaned forward, 315(PR) alternating grip

Old PR, 245 (mental block)