Monday, November 22, 2010

10-11-22: 400m runs and deadlifts

CrossFit WoD for Sunday, November 14, 2010
Complete as many rounds as possible in 12 minutes of:
  • 400 meter run
  • 5 Deadlifts
Rob Orlando 405lbs, 5 rounds + 3 deads.
Tim Burke 405lbs, 5 rounds + 300m.
Pat Sherwood 405lbs, 5 rounds + 100m.
Kevin Montoya 345-415lbs, 5 rounds.
Rebecca Voigt 285lbs, nearly 5 rounds.
E.C. Synkowski 195lbs, 4 rounds + 300m.
Dave Lipson 500lbs, 4 rounds.

WOD Demo with E.C. Synkowski - video [wmv] [mov]
WOD Demo with Dave Lipson and Rebecca Voigt by Again Faster Equipment - video [wmv] [mov]
Rob Orlando and Tim Burke on today's WOD - video [wmv] [mov]
Kevin Montoya on today's WOD - video [wmv] [mov]

Pat Sherwood, pickin' them up and puttin' them down. Left foot, then right foot. Repeat for a while. (
Rob Orlando lifts more weight than I can even count. Deadlift = most functional lift in the world. (
 I felt pretty good going into this one.  Due to an over-abundance of kids in the weight room, I short-changed my warm-up so I could grab not just the one straight bar in the room, but also the 45#, 35# and two of the 25# plates for the bar.  I opted for 245# total, which is about 30# below my 5-rep max, but I haven't done deadlifts alternating with running yet, so I figured I'd play it a little safe.  Good thing, too, since my form on the last few reps included some seriously rounded back action, so heavier weight would only have exacerbated that.

Set the treadmill to 8mph, up a bit from my last interval running.  I was happy that I managed to complete every 400 at that speed, even with some seriously heavy breathing and panting.  (Note to self, finally start doing the recommended intervals from CrossFit Endurance and stop being such a cardio pansy already!)  Probably could have pushed it a bit faster, but not a ton, and any extra speed probably would have resulted in more standing over the bar trying not to vurp up coffee from several hours earlier, so that may not have mattered. I'd like to get the treadmill up around the 9.6 - 10mph mark, as that seems to be a fairly moderate run pace, which would have left me more time for either more rounds, or just more time to lock in my deadlift technique.  Either way...

Total Rounds: 4

After cooling down a bit, I proceeded to jump rope to warm back up, and couldn't string even a pair of double-unders together, and then finally did my active stretching routine.  I focused a lot on my shoulders, as my right trap was already getting tight and sore from the WoD, and I need to increase my shoulder flexibility in general, in terms of the Olympic lifts and overhead squatting, etc.  After warming up, I decided to play with GHD wall-balls, as shown in a recent CrossFit Journal video. I can't find a preview for that one, unfortunately.  Basically, you get in the GHD as though to just do sit-ups (just... right...), but when you reach back, you grab a medicine ball, and as you come up in your sit-up, throw the ball at the wall in front of you, catch it, then reach back down behind you with the ball to tap the floor. These SUCK. But they are also oddly fun.  I ripped out 20 of them in short order (ok fine, 15, then 5 more to round up) and have decided these need to go into heavy rotation.

I went to work on planche push-ups, where you do a few regular push-ups, then turn your hands out, do a few more, turn them so that your pinky is facing backwards (ie, towards your feet), do a few more push-ups that way, then start working your hands closer to your waist, doing a few push-ups in whatever resultant hand position you end up in.  These are WEIRD for those of us with no gymnastics experience.  The very awesome thing is feeling your toes floating a bit on the ground as your hands near what is effectively a balance point beneath your center of balance...if only you're strong enough to hold it. I'm not. YET.

I finished with some work trying to attain a good rack position with the barbell, with the bar resting on my delts. I'm not there yet...i can't maintain any sort of grip on the bar yet, which speaks of inflexibility throughout my arms and wrists, so I worked on stretching all of that out. Not fun, and very NOT glamorous, which is a pretty good sign that its probably VERY important! ;)

All in all, a pretty good workout, with some good tunes courtesy Metallica, DragonForce, and Amon Amarth. \m/ xux \m/

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