Deadlift strength work + WOD

Buy in: Deadlifts: 5 x 65% of max (235lbs); 5 x 75% of max (275lbs); max reps of 85% (310lbs) of max (managed 6 lifts).

WOD:

21 Deadlifts 225 lbs/155 lbs
4 rounds of :
5 Deadhang Pullups
10 Release Push Ups
15 Wall Ball

15 Deadlifts 225/155 lbs
3 rounds of :
5 Deadhang Pullups
10 Release Push Ups
15 Wall Ball

9 Deadlifts 225/155 lbs
2 rounds of :
5 Deadhang Pullups
10 Release Push Ups
15 Wall Ball

Time: 22:49

Max deadlifts

Max deadlifts today: Set a PR (my third in three days): 365lbs (previous PR was 355lbs). Followed it up with a row for 20 minutes.

CrossFit Total: One WOD, Four PRs

Today I did the CrossFit Total benchmark for the first time. My results:

• Max Deadlift: 345 lbs (PR) [old PR was 325 lbs]
  
• Max Press: 105 lbs (PR) [first official recorded lift]
  
• Max Back squat: 230 lbs (PR) [old PR was 215 lbs)
  
• CrossFit Total = 680 (PR)
  

Heavy deads

From Burlington's CrossFit Connection:

There is no better movement for developing functional strength than the deadlift. Not only will it make you more able in day to day life but strengthening your posterior chain will also alleviate so many common back problems. Most of people's complaints of back and neck pain is a result of a weak core and posterior chain....not degenerative disk disease or whatever else your chiro or doctor might scare you with. As we age we all experience SOME degeneration of our discs in our spine, its part of the aging process...its what we do with this that makes the differance. Deadlift HEAVY to give you a strong back and improve your posture and you will be amazed at much better you will feel. Passive therapies like massage, chiro, acupuncture etc will help to alleviate some of the symptoms of back pain but they will not fix the problem...increasing your functional strength will fix the problem.

WOD

Find your one rep max for the deadlift (325 lbs in my case), then....every minute on the minute for 10 minutes:

• 3 reps of deadlift at 75-80% of your 1 rep max (so 245 lbs for me)
  

rest....

• 15 KB Swings
• 3 Turkisk Get Ups per side (35 lb/ 20 lb dumbell)
• 10 Weighted Situps (35 lb/ 20 lb dumbell)

For 5 rounds.

Took me almost 20 minutes.

Max deadlifts

Made it up to 325 lbs, which is my PR.

Then we did death by 100 meters: This is kind of like the old school beep test.....first min run 10 meters..2nd minute run 20 meters...3rd min 30 meters etc.....continue until you can no longer complete the distance in the minute; set up 2 cones 10 meter apart and run back and forth between the cones touching the ground with your hand on each change of direction.

I successfully did 10, failed trying to do the 11th.

Deadlifts

New PR for deadlifts: 275lbs

WOD: Deadlifts...and stuff

Today's WOD:

Deadlift: 5/5/5/5/5

—Rest—

Max rounds in 10 minutes of,

• 5 Push-ups
• 5 Swings
• 15 Squats

My deads went: 165/175/185/205/215 (4x) [failed on the fifth, couldn't keep my grip]

As for the other part, I squeezed in a dozen rounds.

WOD: The Deadlift

It was good to be back in the gym today after a two week break.

155/165/175: I’ll be deadlifting my full body weight very soon.

3:57: I’m not sure what was worse, my anemic time or how wasted I felt afterward...

...two weeks is a long time to go between WODs.