Tag Archives: Deadlift

11212018 – CrossFit

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This week is the end of the cycle testing.  I’ve not been able to make it yet this week due to schedules.  I don’t work today so I got up early for the 5:30am crew and completed the Jackie test. And ended up doing my Deadlift as well.  Here is my pretest writeup.

I went in the second heat and so counted and cheered for Nate and crew during the first heat.  I couldn’t remember my initial time so I didn’t have a strong goal in mind – just get the work done!  In case you forget…

Jackie – for time:

1000m row

50 Thrusters 45#

30 Pull-ups

I tried to go nice and steady on the rower and finished in under 4 minutes.  I did 5 sets of 10 for the Thrusters which I think took longer than I would have liked but it was ok.  I tried not to rest too long in between, but I was also wanting to catch my breath!  Then onto the pull-ups.  I was hoping for a set or two of 5, but after 3 I was good.  So I did a bunch of sets of 3 and got into the 20’s before I started getting some no reps.  Nate said that some of them were like 8 inches off so he couldn’t count them as even strong efforts. I did a few sets of 2 and finished with 3 sets of 1.  I started feeling really bad in the middle of the pullups –  like in my stomach but I kept pushing through.

I finished in 12:06.  This was 1:39 faster than my 13:45 to start the cycle!!

Since I had no where to be, I decided to try and get one of my 3 lifts in for the Solcana Total. Since Thruster and Pullups destroyed my shoulders I decided to go for the Deadlift instead of Snatch or Shoulder Press.  I took some time to recover before getting into it.  Erin was testing her Deadlift as well and Sara wanted to do the COW so we all hung out in the backroom and got our lifts in.  It was great to have them cheering me on and encouraging me to keep going.  I took a ton of lifts to get to my 1RM but I wasn’t sure how far I could go.

I started the cycle at 245 with a lifetime PR of 265.  I did a few at 135, then 185, 205, 225, 245, 265, 275, 285, and 295. I was almost going to stop at that point because I wasn’t really tracking what weight I had on the bar.  When I realized that I was almost at 300 which I saw as a far off goal I knew I had to try.  So I got 300 on the bar and pulled… it was definitely hard but I got it all the way up!!! I was very pleased with that and stopped.  I started wearing my belt at 275 just to be safe. Up to that point that had all felt good and Erin and Sara said I was looking good doing them.  I am very happy with that!!  So a PR of 35 pounds and 55 from the start of the cycle!!!

Now I just need to get the rest of the lifts done!

09172018 – CrossFit

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I’m not sure if I mentioned that my new work schedule will make it almost impossible to do my 5:30 am routine any more. I’m bummed about that but have been optimistic about going to Solcana in the afternoon/evening for a class. I took last week off to recover from the marathon, so this was my first week trying to get back at it. It also happens to be the first week of the Fall Challenge, so it’s also pre-testing the lifts and workout in the challenge. (The Fall Challenge link includes a pic of me on the rower!)

The challenge is two parts. The lift is what is being called the Solcana Total and includes the Deadlift, Shoulder Press, and Snatch. And the workout is Jackie. Jackie is 1000m row, 50 thrusters at 45#, and 30 pullups for time. Yea…

I originally had signed up for the 4:30pm class and thought I could just be a little late for my 5:30 engagement, but then realizing that swapping the kids would make everything too stressful I decided to go to the bouldering gym after my engagement and do the lifts there.

Definitely not as fun and I know I still really benefit from coaching cues, but I’m still happy and impressed with my lifts. The plan was 1RM for both Deadlift and Shoulder Press. I warmed up and watched the CrossFit YouTube videos for each lift to remind myself of proper form and technique.

For the Deadlift I was able to build up to 245 pounds which is just 20 under my all time 1RM so that great.

The Shoulder Press I struggle with the initial lift getting off my shoulder and often try to sneak a dip and drive into it. I was successfully able to get 95 pounds up and failed 2xs at 100. 95 is just 10 under my all time 1RM so that’s great too.

After the 2 lifts I did an easy 5 minutes on the spin bike just to loosen things up a minute.