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My first post!! I’ve been doing crossfit for a month or so…..all I can say is that it’s awesome and I’m really glad I found it…...definitely beats conventional weigh lifting.
Did “Danny” today
Complete as many rounds in 20 minutes as you can of:
Pack:
20 inch box jump, 30 reps
95 pound push press, 20 reps
30 pull ups
3 full rounds completed!!
Questions
1. When it says pull ups I’ve been doing the kipping pull ups since I read that they are the default pull ups…..am I doing it right or am I cheating??
I find the kipping pull up a lot easier to do, specially when you have to do 30, 60, 90, etc.
In my case, combining isn’t a bad thing because the limiting factor isn’t my strength, it’s my technique and ability to safely handle the weight. (In other words, it’s hard for me to get the intensity I really should be getting) The 185 didn’t feel too scary, though, so next time I’m thinking I’ll warm up with some lighter loads, then go there and maybe try to push the last set or two up to a higher weight. On d/l’s, it feels OK, but I feel like I’m doing too much bending forward and straightening up as opposed to keeping my back straight and lifting with the legs. Either I’m proportioned funny or I need more practice. (Probably both)
Finished off with ab work, then the CFE workout of the day (8x20:10 on the C2 erg)
21 - hang squat cleans / 40 kg
1 - rope climb
15 - hang squt cleans
3 - rope climb
9 - hang squat cleans
5 - rope climb
time 30 min
For the rope climb I was helping with my legs . Probably 30 min is too much ...but it was realy hard WOD ..for me . My hands already killing me .
Last time I maxed out on deadlift I ran out of weight. I work out in my garage and I’ve only got 305#. I know that obvious answer is to buy more weight, which is the goal eventually, but not in the budget currently. (I have iron weight, but plan to get bumpers.) Don’t get me wrong 305# is still pretty heavy, but it isn’t my max. My question is what should I do as a WOD today. 305# as many times as I can? Maybe 3-3-3-3-3 like we just did on squat? Thanks in advance.
Day 10. Glad to practice my Deadlift as I haven’t done them a lot prior to starting CrossFit. Watched some good video demonstrations in the exercise demo section of the website and really focused on my form. I think I have the proper form down.
WOD:
Wednesday 090422
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090302
All workouts the same, no difference between Pack workout and others.
Did:
Deadlift 1(185), 1(205), 1(225), 1(255), 1(255), 1(255), 1(255). Had to dial in right weight so worked into what I could do with proper form.
Added curls in between the Deadlift reps to juice the workout a little bit.
Added: 3 sets Preacher curls ((10) 25, (8) 30, (6) 35) and 3 sets Dumbbell curls “Running the Rack” ((20) 40 - 25, (20) 40 - 25, (20) 40 -25).
Pr on deadlifts is 161kg so bit disappointed with today. I think my poor showing is cos i did the cffb wod on monday after the squats and my lower back has felt tired and sore. Lesson learned. Dont over do it!
“Buy In”:
MMA (Floor work: worked on applying the triangle choke and escaping the guard interspersed with hitting a heavy bag on the ground)
WOD (puppy + 5 reps)
30 inverted burpees - 8:45
“Cash Out”:
5 handstands against the wall 5 to 15 second hold
heavy (not painful) stretching of the legs - (flexibility and range of motion is starting to improve)
I only counted the reps that I held as a handstand. I probably had 10 reps or so that were almost inverted burpees.
Really enjoyed this WOD. The way these workouts engage my brain and work on new skills and balance really keep me wanting to come back for more.
CFS WOD 090422 - Deadlifts/Run 400m Repeats
Deadlift: (4-4-4) 2-2-2
4 x 135#, 225#, 295#
2 x 335#, 365#, (1x)380#
3 x Run 400m, 2 minute Rest
1. 1:24
2. 1:29
3. 1:30
Cool Down
Foam Roll
Stretching
Deadlifts remain a bit of an enigma for me. Last week an easy PR, this week with 5 pounds more my first rep was rounded and slow so I didn’t even attempt a second.
I think the biggest problem is that deadlifts are hard. I have to bring it to the table mentally a lot more for deads than the other lifts. If I’m not completely pumped for my lift, it’s gonna go poorly. Next time…
The runs were Ok considering it’s the first time I’ve run this distance for time this season. I think I should be able to make my target of a 1:19 400m this year without too much worry.
. My hands already killing me .
