CrossFit St. Paul » Deadlift

Friday 090310 – Deadlift

Mike J — Fri, 03 Sep 2010 01:14:07 +0000

Deadlift 1×5, then:

5 Rounds for time of:

5 Pull-ups
10 Bodyweight deadlifts
15 DB Push Press (25#/20#)

*Compare to 112509*

Mobility WOD – Hand behind back “bully” position

Post loads and times to comments. Just like back squat and press this week, today’s 5 rep deadlift portion should be considered a baseline where it’s pretty difficult to do 5 reps, but there’s no chance of missing your last 1-2 reps. Our goal here is to find a good weight, successfully lift all 5 reps, and add 5-10 (or 15 if you’re new) pounds each time we do deadlift for the next 2 months.

Check out Jen’s take on Toning Shoes. Luckily nobody has ever walked into the box with toning shoes on, because I would have to have Ross the Intern throw them out like in the movies when someone gets thrown out of a bar.

Does stretching before running prevent injury?

Tuesday 081010 – CrossFit Total

Mike J — Tue, 10 Aug 2010 00:08:11 +0000

1 Rep max lift for the following exercises:
Back Squat
Press
Deadlift

Perform 2-3 warm-up sets for each exercise, and then you have 3 attempts to find your 1 rep max for each lift. The total is the weight of all three lifts added up.

Read Mark Rippetoe’s CrossFit Journal article explaining the CrossFit Total for rules on each lift and how the Total should be conducted.

*Compare to 060110*

Thursday 080510 – Deadlift

Mike J — Thu, 05 Aug 2010 01:31:38 +0000

Deadlift 1-1-1-1-1, then:

7 Rounds of:
12 Kettlebell swings (1.5 Pood/1 Pood)
8 Goblet step-ups (24″/20″)
4 Burpees

CrossFit Total is next week, this is your time to establish and push the limits of your 1 rep max for the deadlift.

Athlete Spotlight: Ian S.

When did you start with CFSP/CFMPLS?

I started at CrossFit Minneapolis in October 2009.

What was your prior fitness background before starting CrossFit? How were you introduced to CrossFit?
I was never particularly athletic when I was growing up (although i ran track and cross country in high school to please my dad who was a track star in college and held a record in hurdles for the state of Montana for several years). I was almost completely sedentary in college. I made half hearted attempts throughout my 20s to be active and wasted a LOT of money on gyms and trainers. I never stuck with anything more than 3 or so months. My main problem is that I never really felt comfortable in the gym or playing sports. I did not feel like I belonged.

I had been playing soccer pretty regularly for 3 years but was still struggling with a total physical health picture. A friend mentioned he was thinking about CrossFit so I googled it, found CF MPLS, emailed Tyler, and signed up after my first Elements class. (I am somewhat impetuous). The thing I remember most is that Tyler’s enthusiasm for CrossFit was infectious and he said “We call everyone athletes cause that’s what they are”. In my head, I thought “That’s cool even if it is total BS!”. It was a big mindshift for me to come to understand that it really is true. Looking back on it now I can’t believe I joined because … well, if I knew what I was getting into, I wouldn’t have done it. I am SO glad I did.

What were your thoughts during your first week of training with us?
I definitely found out that it’s true (the everyone’s an athlete thing). The workouts were painful, I was terribly uncoordinated, I didn’t take direction all THAT well, but everyone was so supportive that I stayed with it. I remember one of the first workouts was 150 wall balls (or some such). I was catching the ball, then doing a squat, could barely do 2 at a time by the end, and my time was double everyone elses. But I still felt a great sense of accomplishment and only a tiny little bit of self conciousness about it.

Favorite workouts/least favorite workouts?
My favorite workouts are Team WODs. I just think that doing the hard work together really exemplifies what CrossFit is about for me … or what I enjoy the most about it.

I guess I just dislike things I am not good at … muscle ups, double unders, handstand pushups….

What kind of perfomance/fitness changes have occured since starting CrossFit? How have some of the benchmark WOD’s changed for you?
I am a completely different person fitness-wise than when i joined CrossFit. I am running faster, have better endurance, and my knee pain from soccer has reduced significantly. I have lost a significant amount of fat and gained muscle.

My CrossFit Total has increased from 500s to almost 900.

The biggest change for me has been my mental attitude. I may still be uncoordinated but I approach physical tasks and sports with a “I can figure this out” attitude that I did not before.

Any advice for new CrossFitters?
Stick with it. I went through a lot of rough periods in my first 9 months. Whole weeks where I couldn’t seem to do anything right and everything hurt.

The other thing is that you get out of it what you put into it. I think this because the community part of CrossFit is what I value the most and that community is created by each of us. Give support to others, watch others and ask others for advice, give advice if asked, try for Rx but scale if it means challanging yourself and keeping good form…

Who is the best looking, most fabulous coach at CFSP?
Tyler’s my boy!

(Editor’s note – Ian is one of our most consistent athletes, and also one of the friendliest and most supportive members of our community. His soccer team is currently representing the Twin Cities in the International Gay Games in Europe and last we heard his team is undefeated, good luck Ian!)

Friday 073010 – Deadlift

Mike J — Fri, 30 Jul 2010 01:56:13 +0000

K-dog, enough said.

Deadlift 3-3-3, then:

Weighted pullups 5-5-5, then:

As many rounds as you can do in 8 minutes of:
8 Split lunges (jumping lunges)
8 Squats

Thursday 072210 – Deadlift

Mike J — Thu, 22 Jul 2010 00:35:16 +0000

Click here to access the food log document that we’re going to ask Paleo Challenge participants to maintain. Each participant has a sheet which I’ll add to as we add people. Feel free to start filling it out before the challenge starts to get used to tracking your daily eating!

Deadlift 3×3, then:

150 Kettlebell swings for time (53/36), perform 5 box jumps on the top of every minute – 12 minute time limit.

Post loads and times to comments

The Learning Curve by Melissa Saccoccia

Monday 062110 – Deadlift

Mike J — Mon, 21 Jun 2010 00:36:49 +0000

Deadlift 1×5, then for time:

400m Run
10 Thrusters (95/65)
1 Burpee
9 Thrusters
2 Burpees
….
1 Thruster
10 Burpees
400m Run

Post loads and times to comments

Friday 061110 – Deadlift

Mike J — Fri, 11 Jun 2010 00:13:59 +0000

Deadlift 1×5, then:

21-15-9 Reps of:
Cleans (95/65)
Pullups
Situps

Post loads and times to comments

Tuesday 052510 – Deadlift

Mike J — Tue, 25 May 2010 01:03:10 +0000

Deadlift 1-1-1-1-1, then:

100 Dumbell squat clean thrusters (35/25) for time. Each minute on the minute perform 5 burpees.

Post weight lifted and times to comments.

CrossFit Total will be held next Tuesday in the Box. Last week’s and this week’s singles on the squat, press, & deadlift will be good practice for the Total, which is a 1 rep max of back squat, press, and deadlift. In the total you have 3 attempts to find your one rep max. This format can be used on the singles this week where you treat the lift like the Total, and use sets 4 & 5 do lift 90% of the max you established.

Watch this fascinating video discussing the hypothesis that we can starve cancer with food:

Friday 043010 – Deadlift

Mike J — Fri, 30 Apr 2010 02:22:30 +0000

Open house workout is this Saturday at 10am for people who want to try CrossFit.

“Murph” challenge is on at 11am rain or shine! We’ll make a decision by noon Friday whether we’ll hold the bbq based on the weather report. 8am class will go on as scheduled for people who can’t make 11am.

Deadlift 3×3, then:

2000m Row for time

*Compare to 011910*

The picture above is our first goal board that members filled out in January of this year. Many of them are modest goals, some stretch goals, and many of them have been achieved. We had to erase the board for the Level I Cert this past weekend, and it’s time to reassess goals for the remainder of spring and summer. Think about your goals inside the box or in your sports and write them up on the board for all to see with a deadline for achieving them! Don’t be afraid to stretch for these goals, and come up with a plan to achieve them in your desired timeframe. If you have any questions about things you should do in your training to meet your specific goals, ask any of your coaches.

Another study shows that higher sugar intakes increases heart disease risk factors.

Thursday 040810 – Deadlift

Mike J — Thu, 08 Apr 2010 01:13:00 +0000

Upcoming Fundamentals Classes (6 small group classes plus 2 weeks of unlimited group classes):

Mon/Wed @ 6pm & Fri @ 5pm, starts April 12
Mon/Wed @ 6pm & Fri @ 5pm, starts April 26

Click here for details!

Athlete Spotlight – Jessica M.

When did you start with CFSP? About 7 months ago, September 2009

What was your prior fitness background before starting CrossFit? How were you introduced to CrossFit?
Before CrossFit, I was mostly doing just cardio, running 4 to 5 days a week. Occasionally I tried to do some weight workouts on my own or with a friend, but repeating the same workout was boring so I never kept at it. I had trained with Andrea at LifeTime, doing a couple of the TEAM classes. When she moved to CFSP I tried one of the Open House workouts.

What were your thoughts during your first week of training with us? I loved it! CrossFit was hard, but I felt great afterwards. I think the best part was that every workout was different. I was surprised how hard you could work in such a short amount of time. I felt I had finally found something that would work for me.

Favorite workouts/least favorite workouts? My favorite workout is Angie – 100 is a nice, even number. You hate it while you’re doing it, but when you’re done, you feel like you really accomplished something! Least favorite workout is a tie between Fight Gone Bad and Karen (I guess anything with wallballs)!

What kind of perfomance/fitness changes have occured since starting CrossFit? How have some of the benchmark WOD’s changed for you? The best change since I’ve started CrossFit is that I’ve gone down 2 dress sizes. I can also do a kipping pull up, which I’ve never been able to do before. I’m working on doing more workouts at the prescribed weight. Every time I do a benchmark WOD, something has improved – time, weight, or reps. I’ve also been following the Paleo diet, which has helped with the weight loss and my energy level.

Any advice for new CrossFitters? Just give it a try! And if you stick with it, you’ll be amazed at how quickly you get stronger. CrossFit is hard, but all the other CrossFitters will encourage you and help you get through the workout.

Deadlift 3×3, then:

500m row
30 DB snatch (30#/25#)
40 Situps
50 Steps walking lunge
40 Situps
30 Dumbell snatch
500m row