OK GO!

Strength week 5: Deadlift

Posted on: Thursday April 15, 2010

Warmup

Dynamic stretches, joint rotations
Row 1,000m

Workout

Deadlift:
5 @ 100 kg
5 @ 102.5 kg
5 @ 102.5 kg

Romanian deadlift:
12 @ 22.5 kg
12 @ 25 kg
12 @ 27.5 kg
12 @ 30 kg
12 @ 32.5 kg

5 x 5 Dragon leg lift

Notes

Good to go heavy. This is going to be the focus of every workout now. Pete is keen to refocus and I’m very aware that I’m doing all of zero GPP and no dynamic work, which is bad. Adjustments will follow.

Feeling soft?

Food

  • 3 eggs in butter w olive oil
  • 2 small carrots, 1 dsp coconut cream
  • 1 tin sardines
  • Coffee (double)
  • Left over lasagne, med. tin of tuna
  • Orange, sardines, small tub coconut cream
  • Chicken kiev (no breadcrumbs) w butter-ginger sauteed veggies
  • Tea
  • Blueberries & cottage cheese w almonds

New additions:
At least 1L of water every day.
1,000 ui Vitamin D

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April 2010
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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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