Monday, July 9, 2012

12-07-09: Deadlifts, Wallballs and Push-Ups

Elm City CrossFit WoD for July 9th, 2012
The deadlift. See a heavy weight, squat down, and pick it up. Done.

Heather Bergeron right before or after locking out the deadlift at the CrossFit Games

Camille Leblanc-Bazinet prepares to deadlift. Or clean. Rotten freeze-frame photography!

  • WoD: Strength
    • 5x5 Deadlift @ 85% = 340# 315#
    Rest as needed between work sets.
  • 3 Minutes after your last work set:
    • 1 Minute of Max Rep Wallballs 20#
    • 1 Minute of Max Rep Pushups
    No Rest between Wallballs and Pushups.
Post number 300!  Ah, the joys of a big, round number! Ah, the joys of heavy deadlifts.  Having somewhat recently increased my 1RM to 400#, I was (rightly) concerned about my ability to do reps at a substantial percentage of that weight. During the warm-up, 315# felt damned heavy, and I wasn't too psyched about adding another 25# to it, feeling that the first point of failure would actually be my grip. Thankfully Coach Wheels was there to keep me completely distracted from my grip by working with me to increase (and maintain) my lumbar back arch, as I'm prone to letting it release, especially on the eccentric/negative part of the movement. Not such a problem on a 1RM attempt with no negative, but VERY bad when doing heavy reps.

After working my way through all five sets, resting between 3-4 minutes between each, it was time to rest before hitting the wall-balls and push-ups. I spent the 3 minutes rest unloading my bar and keeping moving, hoping the "active rest" would do me well. When it was time to hit the wall-balls, I managed to keep moving for the first 40 seconds unbroken, then finished up the final 15 seconds (a few to breathe, ya know), and managed 24 reps.

Then it was on to the push-ups. I was hoping for at least 10 in the first shot, more if I was lucky. However, I faceplanted after the fifth rep. Turns out deadlifts and wall-balls actually tax a lot of the same muscles, and the aerobic fatigue from the wall-balls certainly took their toll on the push-ups, too. Total reps = 16.

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