10-08-05: Rowing, Double-Unders, Back Extensions and Deadlifts

CrossFit WoD for August 5th, 2010

Three rounds for time of:

• Row 500 meters
• 30 Box jumps, 24 inch box jump-rope double-unders
• 25 Back extensions
• 205 pound Deadlift, 20 reps

Graham Holmberg 14:04, Pat Barber 14:34, Jason Khalipa 14:55, Elyse Umeda 17:45 (20" Box, 155lbs), Karianne Dickson 17:53 (135lbs), Valerie Mackenzie-Voboril 18:33 (140lbs), Kim Malz 21:30 (145lbs), Laurie Galassi 21:56 (205lbs). Post time to comments.

Thing 1: Yup, shoulda scaled that deadlift weight down.  In being certain that 205# is about 70# below my max, it didn't occur to me that its probably 200-250# below the max of other, stronger CrossFitters, and that me lifting 80% of my max 60 times in one workout is NOT the same as Graham, Pat or Jason lifting 50% of their maxes.  So yeah, that was awful...

Swapped out the double-unders for the box jumps in the hopes they would be easier on the knees, and hopefully faster, too.  I'm sure they were easier...not so sure about faster.  Rowing splits went from 1:50 in the first round to 2:08 in the third.

Finished the entire first round in about 11 minutes, and felt like I was breathing warm oatmeal for every second after that.  Not sure of the split on the second round, and ended up racing the clock to the 40 minute mark during the final deadlifts.

Total Time: 39:45 (Nothing like a photo finish...no matter how old the nag and how slow the race!)

Proper starting form for the deadlift.

Today's music was provided by Dick Dale's Tribal Thunder, a downright amazing album! Thanks Dick! (For those who don't remember, he provided the opening track for Pulp Fiction, 'Miserlou.' Surf rock perfection!