Saturday, June 16, 2012

12-06-15: Back squats and deadlifts

Elm City CrossFit WoD for Friday, June 15th, 2012
Heather Bergeron deadlifts in the CrossFit games.

Chyno Cho shows great depth on the backsquat, while Freddie Comacho spots in sandals...

Josh Everett, proving that moving huge weights doesn't mean you need to look like the wide side of a brick shithouse. (CrossFit Games)

  • 2 x 7 Back Squat @ 80% = 240#
  • 6 x 2 Deadlift @ 85% = 340#
Rest as needed between work sets.

Finally, a brute strength workout with no real time domain to stay in, other than being instructed to rest at least a minute between sets, but no more than two. With a calculated squat PR of 300#, 80% came out to 240#. For sets of seven, it was pretty freaking heavy, but it was only two sets, so it wasn't terrible. One or two more sets might have broken me... depth was good, but I had to really fight to keep my knees out on the way back up. The best feeling was just dumping the weight off my back after the second set, since I would need the bar on the ground for the deadlifts. Whoever invented bumper plates is a genius! (Yes, I checked to make sure it was clear around me before dumping the weight, and I made sure it was a pretty vertical drop. No killing or hobbling other athletes!!)

For the deadlifts, I was working off a very definite PR of 400#, one that I've regretted setting on more than one occasion, when my ability to do reps of percentages of that weight has been crushed and destroyed. Though concerned that might be a problem again, I figured that for two reps at a time, I could probably handle it. Turns out I was right. Every set felt FREAKING heavy, but the bar came off the floor, I was able to stand up with it, and get it back down without dying. I felt like the picture of Josh Everett (above) on every second set... but he's probably lifting easily 200# more... so there's that.

No comments:

Post a Comment