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Posts tagged ‘deadlift’

Supertotal Saturday

Sat. May 13 2017:

The PR bell was ringing non-STOP today!  So many incredible athletes putting up some outstanding numbers!  Another chance to test out how I can perform while maintaining the Wahls Paleo Plus diet, and how my body recovers as well.  I went into this not really setting a whole lot of expectations for myself but with hopes to succeeded with my back squat and possibly my deadlift.  Back squat was a victory for sure!  20lb/10% PR!  WOOT!  Then deadlift the wheels fell off.  I couldn’t even get my previous PR off the ground.  Ah well… matched my previous PRs for snatch and clean and jerk (C&J I PR’d earlier this week) and PR’d my bench.  Good day!  Also worked on my double unders which rounded out a fun 3 hour morning at the box. That was followed by a whole LOT of hungry! I mean, my supertotal was 880lbs! 😀

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Sunday May 14:

Speaking of Wahls Protocol, I’m wrapping up my 2nd week today.  I don’t really have a whole lot to report except that my mood and energy have been a lot better.  I had a rough week last week with the nerve pain, but my new found double unders addiction probably had a lot to do with that.  I worked out a lot too and was muscle sore, but I think proportionately so (no better/no worse) and my strength didn’t falter at ALL with the lower protein intake.  Long story short, this will be all about progress.  I’m still figuring out how to build a routine with this.  Some things I feel I’m doing really well with while others I wonder if I’m missing the whole point.  I kinda had hopes that I would start to shed a little weight or an inch or two by now, but it’s the opposite.  My clothes are tighter I think and the scale hasn’t budged.  Arg.  But I’ll get there!  Making beef heart chili today.  😮 Can’t be worse than liver!

Happy Halloween :)

 

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Sat. Oct 29:

Pairs comp #2 in the books 🙂  When we first signed up for a Halloween comp and new costumes were a must, my first comment to Amanda was “I just want to wear a cape.”  LOL!!!  After a few weeks of trying to come up with something that was good and wouldn’t get in the way of working out, we settled.  No cape 😦 Teenage Mutant Ninja Turtles Raphael and Donatello took on Halloween Havoc at Crossfit Outlaw North.  Super fun day in a totally new environment with lots of great people!  I really give my girl some huge credit!  Just started crossfit in July and she’s a great WOD partner already 🙂  Trying to come up with some highlights from the comp… quote from Amanda “Made it through and no one barfed.  That’s a victory in itself!”  Touché!  Although, post WOD 1 that was questionable from my side.  Don’t know why rowing kicks my butt SO hard, but I kinda wanted to curl up in a ball somewhere after it was over.  Oh!  And in WOD 2 Amanda dropped the bar during a 115lb jerk attempt and I walked over all “I got your back!”, cleaned it, and put it back in the rack for another try.  Matched my current power clean PR without even thinking about it.  That’s some brain trickery I might try again sometime…  Definitely talk myself out of lifting more often than not when things get heavy.

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Halloween Havoc #crossfitoutlawnorth

WOD 1 – Fitness & Skill

AMRAP, 15 minutes:
 Row 500 meters
15 Pull-ups OR 30 Jumping Pull-ups

 Score – 5 Rounds + 57m  (2nd)

WOD 2 – Heavy Hitters

 10 minutes for both partners to establish MAX complex:
Front Squat + Jerk
*Bar comes from rack

 Score225 (120 K + 105 A)  (3rd)

WOD 3 – Hard, Fast, NO Cuddling

 8 Minute Power Clean Ladder:
30 Reps at 35, 55, 75, MAX reps at 95
*At 0:00, 3:00, 6:00 teams must perform 20 Sit-ups combined

Score – 111 Reps (3rd)

WOD 4 – One:One Sprint

 200m Sled Push #45
50 Deadlifts #105
50 Burpees over the Bar

Time – 5:42 (2nd)

havoc16-3

Made the podium again!  3rd this time and very narrowly edged out of 2nd.  The team that took first was solid!  They won every event 🙂  Another highlight was hearing one of the winners mention after the last workout that they were chasing our time!  And we only came 2nd in that one 9 seconds behind the leaders  🙂  Like anything, it’s nice to take inventory of the areas to work on for next time and from this experience heavier and faster are one the list.  In my opinion the most important parts of any partner comp are 80% communication and 20% badass… I think we’ve got both of those pretty much under control!  We didn’t really struggle in any of the workouts, but succeeding with a heavier 1RM for WOD 2 and moving through the deads and burpees faster in WOD 4 are goals for future comps together.  There will be many 🙂  Next year I’m wearing a cape.

**Only nutrition note from the day – pretty much ran on carbs until all 4 WODs were complete.  Half a sweet potato w/1 tbsp flax seed and some cinnamon for breakfast, a “Kind” bar after WOD 2 cause I needed some more fuel in the tank, and a few mouthfuls of butternut squash before WOD 4.  Then we crushed some chicken on the way home and had big veggie filled omelets for dinner.  Seemed to work!

untitled.

I have a TON of crossfit logging to catch up on.  To the point I almost didn’t bother… until last night when I wanted to compare to the last time I did hang cleans for multiple reps in a WOD and I had nothing to compare too.  With the Halloween Havoc comp in 2 days I didn’t have a workout to get to this morning, so I drove to work in the pitch black 😐 andgot to work on catching up before my shift started.  I’m a Mac junkie, but blogging on my work PC is still the easiest method…  Not much else is new really.  Work. Eat. WOD. EAT. Sleep. Eat…  So lucky to have a girlfriend who’s completely on the same page!  Actually one little newer bit… I brought my guitar to Burlington this week cause I’ve really missed it 🙂  AND… I’m booked to start shooting at CFC in November!!  So excited to get shooting again and finally getting paid for all the hard work I put into it.  I was so worn out “crossing oceans for people who won’t jump in puddles for me”.

Wed. Oct 26:

7:00 am 5km Run @ World Gym

7:00pm @ CFC
BUY IN – Gymnastics, Every Minute for 16 Minutes
Min 1 – 5 Strict Pull-ups
Min 2 – 5 Handstand Push-ups
Min 3 – 10 Pistol Squats
Min 4 – 5 Ring Dips

WOD –
Part A – 4 Minutes:
12 Deadlifts  #65
9 Hang Power Cleans
6 Front Squats
*3 Rounds
MAX reps Burpee Box Jumps

Rest 3 Minutes

Part B – 4 Minutes:
12 Deadlifts  #85
9 Hang Power Cleans
6 Front Squats
*2 Rounds
MAX reps Burpee Box Jumps

Rest 3 Minutes

Part C – 4 Minutes:
12 Deadlifts  #105
9 Hang Power Cleans
6 Front Squats
*3 Rounds
MAX reps Burpee Box Jumps

Score – 43 Burpee Box Jumps, Rx

Part C was SO F#$KING HARD!!!  I totally love that we do hang cleans a sh*t ton at Connection cause they are not one of my strengths!  9 reps at 105lbs were probably totally ugly, but I went into that round aiming for 1 burpee box jump and I got through 13.  More than a little victory there!  Now 2 rest days in preparation for the comp on Saturday.

Tues. Oct 25:


7:30 am @ CFD
Row 250m/500m/1000m/500m/250m
*Rest 1 minute between rounds
Times – :50 / 1:50 / 4:12 / 1:54 / :53

7:00 pm Olympic Lifting Class @ CFC

5×5 Behind the Neck SOD press
*Increase weight each round  15-20-25-30-35

Power Snatch, 3 reps
35-40-45-50-55-60-65-70-75-*85lbs
*Only managed 1 rep @ 85, then the wheels fell off.

Snatch-grip Deadlift, find 5RM

By the time we got to the snatch-grip deadlift chunk I was DONE.  And thinking about dinner…  So tried a bunch with 55lbs but couldn’t wrap my head around the “scoop” part of the movement so I called it a day.  So much to learn 🙂

Mon. Oct 24:


BUY IN – Every minute for 7 minutes complete 3 Strict Press
*Increase weight each round 35-45-55-65-75-80-85

WOD – Lucky 7’s
7 Hang Power Cleans #75
7 Push-ups
3 Rounds

7 Push Press #75
7 Sit-ups
3 Rounds

7 Hang Power Clean + Push Jerk  #75
7 Push-ups
7 Sit-ups
3 Rounds

Time – 8:23 Rx

Kinda loved this WOD.  My forearms hated it, but whatever.  In the first portion the push-ups were a piece of cake, but in the final chunk it was all I could do to string 4 together lol!!

Fri. Oct 21:

Open WOD 12.4/13.3
AMRAP, 12 Minutes:
150 Wallballs
90 Double Unders*
30 Muscle Ups*
Score – 241 reps

*Scaled version – Double Unders=1 minute attempting + remaining reps as bar hops, Muscle Ups=2 pull-ups + 1 dip.

Now that the weather in Canada is getting colder, Hero Fridays have changed to Open WOD Fridays.  To get everyone prepped and ready for the Open in a few months we’re doing past Open WODs which translates to reliving the horrors of Opens past.  When 15.5/16.5 reappears I might need therapy.

Thurs Oct 20:

BUY IN – 5×5 Bench Press    95-100-110-115-110

WOD – 3 Rounds, 3 minutes each:
250m Row
15 Deadlifts  #65

10 Hang Cleans  #65
5 Front Squats  #65
MAX reps Burpees

Rest 3 minutes between rounds

Score – 54 Burpees Rx

Wed Oct 19:

BUY IN – Every minute for 8 minutes complete 1 Snatch-grip Deadlift + 1 Hang Snatch + 1 Squat Snatch
*Increase weight each round  55-60-65*-70*-75*  *2 rounds
WOD – For time, *21-15-9:
*Overhead Squats #65
*Toes to Bar
400m Run
Time – 14:14 Rx

My shoulder just might be recovering 🙂  Toes to bar felt awesome today!  Plowed through all of the OHS unbroken as well.

Tues Oct 18:

BUY IN – Every 90 seconds for 15 minutes complete 1 Push Press + 1 Push Jerk + 1 Split Jerk
*Increase weight each round  35-45-55-65-75-85-95-100-105-110

WOD – AMRAP, 8 minutes:
Clean and Jerks  #95
Bar hop Burpees
2-4-6-8-10-12…

Score – 60 reps

Mon Oct 17:

BUY IN – Every 2 minutes for 12 minutes complete 4 unbroken Deadlifts

WODAMRAP, 12 minutes:
6 jumping Chest to Bar Pull-ups
12 Box Jumps 20″
18 Sumo Deadlift High Pull #35
Score – 5 Rounds +11 reps

Will WOD for bacon



Some days I’m pretty smart, but then some days not so much.  Yesterday was a not so much kind of day I think.  Rx didn’t sound that heavy, but I failed to consider the volume of reps. And the fact that I still couldn’t attatch those glorious two letters beside my time cause I still can’t do double unders. 😐  Plus it was my second WOD for the day…

Tues. Oct. 11:

7:30am CFD

Teams of 2, for time:
75 – 50 – 35
Airdyne- Calories
Rowing- Calories
Bench Press #135/#95  #75

Ok, interpreted this completely wrong.  Thought it was 75 airdyne cal, 50 row cal, 35 bench.  NOPE!  75 of each, then 50 of each, then 35 of each.  Silly me!  :p  Anyways, it was bad but not that bad.  Kept the row above 1500 cal/hr and fought through 94 bench press without lowering the weight.  My chest is angry today but all good 🙂

7:00pm CFC

BUY IN – OTM, 12 Minutes
Even minutes: 3 strict press  #75/80/85
Odd minutes: 3 strict pull-ups

 WOD
 50 Double Single Unders
45 Air Squats
40 KB Swings 24/16kg
35 Wallballs  20/14lbs
30 Sit-ups
25 Push-ups
 20 Deadlifts  165/105lbs
15 Power Cleans  165/105lbs
10 Front Squats  165/105lbs
5 Jerks  165/105lbs
Time – 13:40 almost Rx

The CLEANS were KILLER!!! 😮  1… rep… at… a… time!  Ugly reps too, but somehow I came out the other side 🙂  Then had to drop the bar a few times during the front squats and jerks and wanted to cry cause that just meant I had to clean the damn thing again, but what doesn’t kill you makes you stronger right??  Thankfully I’m not Mario 😉

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Fri. Oct. 6:

Ralph”

4 Rounds, for time:
8 Deadlifts 250/175
16 Burpees
3 Rope Climbs
600m Run
Time – 27:53 Rx

Another Hero Friday in the books 🙂  Actually read this one and thought “meh…” but it was gooood! Such a mental grind to keep going, especially for the runs. Is it lame to consider a 600m run long? Well… it felt that way!  The “rest” came in the form of burpees….img_3287

the right direction

Well, no excuse this time!  Travel with iPad… still no better.  What can I say?  Life is busy 😉  For the most part the good kind of busy and moving in the right direction in that parts that aren’t.

Wed. Oct. 5th:

BUY IN – Heavy Clean & Jerk
OTM, 12 minutes
Complete 1 Clean & Jerk every minute, increasing weight each 2nd round.
75-85-95-100-105-110

WOD
15-12-9
Burpee Box Jump Overs  20/16″
Overhead Weighted Box Step-ups 20/16″ (35/25lb plate)
Handstand Push-ups

Time – ? No idea and doesn’t really count cause although I tried several times I just couldn’t lock out the last two HSPU!

CASH OUT
2 Rounds strict pull-ups, max reps.

Happy with my clean and jerk 🙂  Squatted the cleans and split the jerks.  Matched my 1RM jerk but that wasn’t my focus.  I don’t feel like a newborn giraffe when doing a split jerk so much anymore. Win!  lol!!  This was quite possibly one of the hardest WODs I’ve done.  I was excited to go cause I dig handstand push-ups, but the very first rep was a rude awakening after all the upper body abuse so far this week AND the weighted overhead step-ups!  Ok… 2 abmats maybe?  Still rough!!  Haha love it 🙂

Tues. Oct. 4th:

Amanda and I have been trying to make it to an Olympic lifting class for a bit now and finally got there!!  According to my Fitbit it didn’t qualify as a workout, but I don’t agree at all.  Neither do my quads and triceps…  Anyways, so cool!  Carson, the coach, is amazing!  I have some stuff to work on to make my squats better and we broke down parts of the jerk that set the stage for bigger and better things on Wednesday.  Can’t wait to get to another of these on Saturday to work on the snatch!!  🙂

Work up to a heavy 10 rep set.  Focus on a consistent pace/good form.

Pause Split Jerk – 85

Back Squat – 115

Push Press – 65

Mon. Oct. 3rd:

BUY IN – Deadlifts
OTM, 12 minutes
Complete 1 Deadlift every minute, increasing weight each round.
155-175-195-215-225-230-235-240-245-250-255-260!

WOD – 3 Rounds for time
200m Run
30 Wallballs*
15 Toes to Bar V-Ups *
10 Deadlifts *
6 Deadlifts (275/185#) *
* Unbroken or burpees!  1 burpee for every time you break a set!  6 burpees!!
Time – 13:33

CASH OUT
100 Sit-ups

After more than a year… PR’d my deadlift!!!  😀  My game plan was if it feels good, just keep adding weight to the bar and DON’T do the math till the end!  Too often the weight gets heavy and I psych myself out.  My plan worked!  Round 10 I lifted my old 1RM, round 11 I PR’d, and round 12 I PR’s again!  🙂  And quite honestly, I’m not sure it was a true max… but there was still a WOD to do.

Fri. Sept. 30:

A Little Ditty About Jack(ie) and Diane
Part A – 12 minute time cap
“Jackie”
1000m Row
50 Thrusters 45/35
30 Pull-ups Ring pulls
Time – 9:31

REST 8 MINUTES

Part B – 10 minute time cap
“Diane”
21-15-9
Deadlifts  225/155
Handstand Push-ups
Time – 9:57

Pretty tired right from the start today.  Day 5, and 7pm Thursday followed by 9am Friday is tough!  As I fully intend to baby my shoulder until the comp, ring pulls was the way to go for Jackie but Diane was Rx’able.  And 3 seconds to spare!  LOL!!

Thurs. Sept. 29:

BUY IN – Snatch Medley
OTM, 15 minutes
Min 1-5 : Snatch Grip Deadlift + Hang Snatch + OH Squat + Snatch Balance (empty bar)
Min 5-10 : Snatch Grip Deadlift + Power Snatch + OH Squat (INCREASE in weight) #75
Min 10-15 : Squat Snatch (INCREASE in weight) #80

WOD – AMRAP in 9 Minutes
6 Weighted Box Step-ups 20″/16″ 35lb/25lb
8 Box Jump Overs 20″/16″
10 Weighted DB Sit-ups 35lb/25lb
12 Deadlifts 165lb/115lb
Result – 4 Rounds +25

CASH OUT
Plank Holds (1 min each side, 1 min plank)

First squat snatch… ditched the bar in front of me and almost sat on my butt.  Up to my old tricks?  Jason laughed a little but told me “your pull was great!  Then you gave up ;)”  Sweet!  Thanks!  🙂  The rest were all good.

just for the record

Ok, my CF logs are pretty behind… I keep forgetting to bring my iPad with me to Btown and phone blogging sucks :p  Totally unrelated but have-to-share kind of thought… Love the way my jeans fit 😀  I was pretty scared to even put them on after their summer living in the closet but pleasantly surprised!  That’s a first! lol

Wed. Sept. 28:   CFD

OTM for 20:00 Minutes
Odd Minutes: 5- Deadlifts #315/#225 #185 + 5 Box Jumps
Even Minutes: 15/10 Calories on the AirDyne

This one was rough.  Hardest part quite possibly was collecting myself to complete the box jumps without catastrophic result.  Oh!  and 185 got HEAVY!

Tues. Sept. 27:  CFD

Make 3 attempts at each of the following:
Max Reps: Pistol Squats on your left leg.  6-8-10 🙂
Max Reps: Pistol Squats on your right leg.  7-8-10 🙂
Max Reps: Left-arm dumbbell snatches (touch-and-go). 10(all) #25
Max Reps: Right-arm dumbbell snatches strict press (touch-and-go).   10(all)  #25
Max Reps: Strict toes-to-bars. scaled version laying on floor holding the pull-up rig and touching toes above hands x20
For the squats, a set ends when your opposite foot touches the ground or you rest excessively at the top. For the snatch, use the heaviest dumbbell that you can find and still get at least 3 reps.

Well, I read this one and knew I’d be scaling all put the pistols cause I’m still trying to let my shoulder heal.  But pistols? Yes please!!  My butt still hurts (2 days later).  😀

Mon. Sept. 26: CFC

BUY IN – Thrusters
Every 2 minutes for 10 minutes:
3 Thrusters – 65 / 85 / 95 / 100 / 105
start at 60% 1RM and build to HEAVY triple

WOD
50 Wallballs (just once)
then…
6 min AMRAP
12 Thrusters 95/65
12 Bar Facing Burpees

 REST 4 MINUTES

30 Wallballs (just once)
then…
6 min AMRAP
6 Thrusters 135/85
6 Bar Facing Burpees

Result – 1+21 / 3+11  Rx

Fri. Sept. 23: CFC

“Lumberjack 20”
20 Deadlifts 165lbs
400m Run
20 KBS  35lbs
400m Run
20 Overhead Squats 75lbs (7@75, 13@55)
400m Run
20 Burpees
400m run
20 Chest to Bar Pull-ups (jumping)
400m Run
20 Box Jumps
400m Run
20 Squat Cleans 55lbs
400m Run

Time – Don’t remember?  But by the 2nd last run I was dying.  26 something I think…  Scaled like crazy for this silly shoulder thing so I was less likely to be impressed with my result from the start.

Wed. Sept. 21:  CFD

OTM for 20:00 Minutes
3 Burpees+ 4 Box Jumps 20″ + 5 Wallballs  #14
Yes all in the same minute🙂
Try to aim to get all 12 reps within 50 seconds of each minute

LOVED this one 🙂  flipped my box up to the 24″ height for the 2nd half cause things were going really well.  And jumped them ALL.

Mon. Sept. 19:  CFC

BUY IN – OTM, 10 minutes:
 Odd Minutes – 3 Deadlifts @80-85% 1RM   #205
Even Minutes – 4 High Box Jumps   24″

WOD
10 Rounds, for time

30 Double Unders (60 singles)
10 Wallballs
**Every 5 minutes sprint 200m
Time – 12:32

CASH OUT – Plank Holds
1 Minute R Side Plank
1 Minute Plank

 1 Minute L Side Plank

Deadlifts and box jumps?!?!  Is it my birthday??  Needless to say, the buy in was awesome.  As predicted, the WOD was a rough one!  Although I honestly thought it would take longer but regardless it was tough.  Another case in favor of learning double unders cause 600 singles… yeah :p

all in

Another hero WOD tomorrow, so I better actually publish this post already!  Had planned to add stuff, but haven’t had much free time!

Fri. Aug. 12: 

Hero Friday at CFC

mcgheeRx Deadlift – 275/185

Game plan involved step-ups as usual, until 2 minutes before the WOD started when Coach Sue announced Rx meant you had to jump up but could step down!  Last minute amendment to the game plan cause Rx was my goal!  Find a pace an just keep moving was the new plan.  Don’t know what was different today, but I kinda killed it.  Set my bar up facing my girl and we chased/pushed each other the whole way through!  In the end, Amanda beat my by 1 rep with scaled weight and step-ups, but we still BOTH crushed this sweat fest!  First time doing McGhee (I think!) and definitely first time doing it Rx!  I even made the leader board for the day 🙂

Result – 15 full rounds  <– I did the math.  75 deadlifts, 195 push-ups, 135 box jumps!!

leader

Friday was a day of appointments that I luckily got to dress up with a fun morning WOD.  Coach Jen from my nutrition session at CFC recommended I go see a naturopath who also works out at the box.  Interesting stuff and some thoughts on how I can fix some of my “problems”.  One of the take-aways… stop eating broccoli and asparagus.  What??  And cut my caffeine intake by 50%.  😦  but my stomach has been so messed up since at least January that I’ll try anything really.  At least she didn’t say no more peanut butter.  Actually, at one point she said “so when you have a cheat day… wait… what is a cheat day for you?”  LOL!!  A jar of peanut butter and a spoon.  Anyways… the 2 days after my appointment with Jordan were interesting.  Sat. was alright, Sunday and Monday my stomach was a disaster.  My assistant looked at weird me a bunch of times cause the noises coming from my tummy were ridiculous.  So I take out the bad stuff and it gets angrier? WTF?  Plus I’m in the process of trying to figure out what the heck to bring for lunch every day other than chicken.

Mon. Aug. 15:

5 Rounds of:
20- Wallballs 20/14
15- Hang Power Cleans #155/#105  #75/#55

Sunday sucked.  Got in some skill work at open gym in the morning at CFD with my girl, then got home and showered for a 2:00pm breakfast.  What?  Dinner, or should I call it lunch? happened around 5:00 and crashed early.  Second day in a row lacking calories and man did I feel it for the Monday morning WOD!  Flat and tired and still sore from Friday’s annihilation made this WOD even suckier than normal.  Started with a 75lb bar but something shifted in my back then spasmed like crazy in round 4 so once I got my shit together I stripped the weight to continue.

Tues. Aug. 16:

Yuko’s meet and greet night!  I should have invested in Kleenex stocks before heading to this event.  Sad tears, happy tears, and so incredibly proud of my little wonder-pup!  I was allowed some time to say hi properly down on the floor with lots of excited cuddles and kisses, but after “our” time I think he told me “it’s ok mom.  I’m ready for this!”.  The rest of the time was spent talking with his new best friend’s mom while he lay calmly on her feet.  Today my boy is boarding a plane to make the trip to eastern Canada where he will change the lives of a family with a little girl with Autism.  5 year old Nancy has only seen Yuko through facetime conversations with her mom and is already beaming and calling him her dog 🙂  I couldn’t be prouder to have been a part of making this possible for them!  Nancy’s mom told me over and over that this felt like winning the lottery… only BETTER.

Wed. Aug. 17:

7:00am 5km run

7:00pm @ CFC

Buy In – All About the Snatch
0-5:00 – establish a 3RM Overhead Squat
  #105
 5:00-10:00 – establish a 2RM Snatch Balance  #95
 10:00-14:00 – establish a 1RM High Hang Snatch  #75
14:00-18:00 – establish a 1RM Snatch  #85

 WOD – 10 minute time cap
400m Run
 40 Burpees over the Bar
MAX reps Thrusters #75/#55
Result – 66 thrusters

 

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