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W + WG: Deadlift, Powerclean & Pushup

Posted on: Monday October 26, 2009

Workout

CFE Anaerobic Endurance WOD

5 x 3 Deadlift @ 85% 1RM (110 kg) : Rest 3 min between sets

  1. 3 @ 97.5 kg
  2. 3 @ 100 kg
  3. 3 @ 105 kg
  4. 3 @ 107.5 kg
  5. 3 @ 107.5 kg

Rest 5 min

5 Power clean @ 75% BW (50 kg)
15 Push-ups
x5 rounds for time

  1. 0:53.6
  2. 1:03.1
  3. 1:29.8
  4. 2:04.6
  5. 2:20.2

= 7:51.3

Notes

Pretty sore in the hip flexors today. I guess that’s the pull for you, although it’s not where it hurt at the time.

The deadlifts were solid. Difficult with the work barbells, and 110 straight through might’ve been a possibility with an oly bar with some texture but it was still a legitimate strength workout.

The PC/PU WOD was really good. The weight felt good throughout the movement. Round one flew. Push-ups felt superhumanly fast and strong, slower in round two and degraged seriously in round three. Rounds 4 and five each included a missed rep caused by dropped knees when the elbows refused to lock out. I made sure I repeated them properly but push-up endurance is still the handbrake on any WOD that includes them in numbers. Always have been. At least they felt strong early on. I think last Cindy they weren’t flash from the outset.

Food

  • Sardines, coconut milk, almonds, apple
  • Tea
  • Coffee
  • Chicken veggie salad w avocado & pesto
  • Coffee
  • Indian take-away: rogan josh, butter chicken, tandoori chicken, some kind of onion cakes, a few spoonfuls of dahl, a bit of roti, and a little rice. Not paleo but damn good, and convenient in the timeframe we had to work with.
  • Tea
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October 2009
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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