Deadlifts

"I wish I knew how you could overstate the value of the deadlift."

-Coach Glassman

WOD

10-9-8-7-6-5-4-3-2-1

Deadlifts + 1 round of 5 push-ups, 7 sit-ups, 12 squat

So, complete 10 Deadlifts, then 1 round of pushups, sit ups, squats, 9 DL, 1 round, 8DL, etc...

Time- 7:39

Wednesday

-ho-ly-crap-

Ok, so I went out of town last Friday... that ended my workouts, immediate. I didn’t get back to it until Wednesday of this week, 2/10/10. It’s not ok to take 6 days off... especially in a row.

So, I started off the day with coaching at Mercer Island CrossFit, then hit the 1pm class at SWCF. SW was doing one of my fav WOD's, the Deadlift, 400m run WOD.

Deadlift #225

400m Run

21-15-9

Rx'ed it at 7:44

Last time I DL was at 275, so when I picked up the 225 for the first round out 21, I thought that I didn't load enough weight on the bar! It went up like a feather.

After the first 400m run, it was a different story. my hammies were tight and the next 2 rounds felt pretty slow.

I was waiting around for Scott... and I figured I might as well WOD with him too. So, I back-to-backed workouts.

He was doing:

AMRAP 5mins

5 front squats #95

5 push press #95

5 pull ups

Rest 1:30

4x

Rounds complete:
4
3 2/3
3
3 1/3

Finished off the day with 300 air squats.

I dont recommend 2 CF wods in one day... esp back to back... but hey, I had 6 days off in a row, so I kinda deserved to hurt!

Thursday

I followed this WOD from Coach Jerry at County Line CrossFit down in Texas and it was crazy hard. All CF wods are hard but this one was in a special class of hard, like Hero WOD hard.

4 Deadlift #275

8 burpees

12 KB swings #55

amrap 5min

rest 90 seconds

3x

My rounds are as follows: 5+2, 3, 3+2 reps = 11 + 4 reps

-

Diet went great today:

B - pro shake (milk, berries, strawberries, protein)
L - grilled chicken, 1 orange, 1 cup broc, 6 almonds & some guac
D - 4oz grass fed beef,  2 oz chicken, fruit salad, reg salad w/ ranch, 6 almonds