Tuesday night saw the return of the 5-rep deadlift, a workout the class had run through a mere two weeks ago (to the day).
Strength: 4x 5 warm-up, 3x 5 DL.
The set-up was structured so that all 3 working sets would be done at 80-85% of your 1-rep DL max.
An important point to remember in the deadlift (as well as all squat variations and both Olympic lifts) is head & neck alignment. The temptation is to look up as high as possible, which of course makes perfect sense considering how often we’ve all been told to “look where you’re going.” However, in this case, excessive craning of the neck can actually lead to a loss of power as you take the spine out of alignment. Instead, keep the head in a neutral position relative to the spine (i.e., a straight spine) with a slight tilt upward so that the eyes are looking forward.
Once everyone was done with the heavy stuff, it was time for the quick finisher:
8 min AMRAP of 12 DB PushPress, 9 PVC side-hops, & 6 Bastards. 1 rep on the side-hops equaled over and back, and the Bastards (side-hop burpees for the uninitiated) were done over the PVC instead of a barbell.
Nice work by all. If you’re interested in participating in the CFDC Nutritional Challenege, be sure to leave a comment or shoot me an e-mail at crossfitdc@gmail.com. For those who’ve already signed up: keep those answers coming!
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After a slight form adjustment, my working sets were performed at approx. 275#. The adjustment was to start in a slightly more bent-knee position, which allowed me to position my shoulders more in front of the bar. I noticed an improvement in my bar path.
After class, Chris challenged me to set three goals to achieve by the beginning of January. Here’s what I’m thinking:
1. Deadlift 405#;
2. Olympic lift total of 170kg; and
3. Complete “Nancy” (5 rounds of 400 meter run/15 overhead squats at 95#) as rx’d.
Comments/critiques are appreciated. For reference, my current deadlift 1 RM is approximately 330# and my Olympic lift total is approx. 145kg. Also, I’ve completed “Nancy” with 65#, but really struggle for reps with anything heavier.
What can I say? I loves me some deadlifts (pardon the grammar)! 🙂
Deadlifts: I used for my sets 135#, 225#, 315#, 365#, and dialed back the three-round set to 345# (since 365# is more than eighty percent of my current one-rep max). My takeaway from this session of deadlifts is to continue to keep my shoulders back (and not rounded). I do have a tendency to round my shoulders when the weight gets heavy; thus, I need to make a better effort of correcting that.
Met-con: I used 35# dumbbells for the push press. The heavy deadlifts really taxed me; nevertheless, I was able to complete four rounds in eight minutes.
Post-class: I did a few sets of weighted pull-ups (with a 25# plate and one of the heavy chains). I also did more stretching and some handstands.
I’m looking forward to Thursday’s class [I wonder if it will be another all-met-con workout? :-)].
“Not too bad for an old man.” -CFDC’s own ODB
Ok so 2 weeks ago I worked at 224lbs on the bar. This week I worked with the same weight. My warm-up sets were 94,134,204,214. As Tom requested I made sure to focus on reset before each pull. Although I didn’t take my hands off the bar I did make sure it was on the ground for about 1s between each rep. The weight felt good.
For the metcon I used 25lb DBs and finished with 7 rounds plus 4 push presses.
For the record, that metcon was aweful….
and for the record, you’re a beast.
Yeah Dan, it may have been awful, but that picture is GREAT! its like rigormortis has already set in.
and btw, Sebastian, I like those goals. We can definitely make those accomplishable goals pre-Charlottesville.
Here’s the thing about those goals: the last two are completely reasonable. I wouldn’t be surprised if he made headway on the DL while meeting the other two, but 405 may be a little much that quick. I calculate this being a jump from 1.85x BW to 2.25x, or addind 40% of his bodyweight in less than 3 months. Without sacrificing all around fitness, I think this is unrealistic. I’d be happy to be proven wrong on this point though.
I say “boo” to the naysayers