Tagged: deadlift


Pick you poison Friday has come around again, but matters are a little bit  complicated by the ankle. Many WODs require ankle mobility, and those that do not, I’ve done already.

A few days ago, I saw a tweet from Pat Sherwood, one of the Crossfit Games Show anchor, saying that the first time he did Diane, a dirty benchmark girl, it took him 15min, and then he spent months training for hand stand pushups, which brought his time down to some 5min. Diane does not require that much ankle mobility… so here we go.

For time: 21-15-9 of deadlift 225lbs and HSPU. It took me 12:57 to do it; I beat Pat Sherwood! Well, not really, mine was not Rx, as I couldn’t quite lock my elbows on every rep… lousy not-locking elbows! Still, my HSPU kip is progressing nicely and I’m  improving. Deadlift is ok at 225lbs – it’s a heavier work weight, but I can do my reps without burning myself out.

9 days until the Spartan Race, 8 days to heal the ankle.



Well this sucks. I was having a great WOD and I hurt my anle.

We started out with deadlifts 10-8-6-8-10, going progressively heavier up to 6 and lightening the load, but still keeping it heavier then the first similar set.. so my second set of 8 was heavier than the first one. I started at 135lbs, went up to 235lbs and down again. I was good – it’s hot and humid out so I like it. I pushed myself, but didn’t go overboard and then be gassed for the WOD.

The WOD was quick and good. 4 rounds for time – 2 rope climbs (13-15ft) and 4 squat cleans 185lbs. With the deadlift done previously, the squat cleans could be a nasty thing. As my max clean is around 170lbs, there was no way in hell I could Rx the damn thing. I scaled it to 135lbs. I gave it a try, but I felt a sharp twinge on the side of my deltoid. I’m told by my physio I should roll my bicep. I’ll heed her advice, but that also means I have to scale down some more. I went down to 95lbs. It worked out well. I’m sure I could’ve pushed it,but risk busting the shoulder? No.

When the time started I went up and down that rope like the devil was after me – 7s! By the 19th second, I was at my bar for the lifts. I felt good, things were going great and in my last rope descent in the 3rd round, I went down way too fast and landed on one of my ankle. It hurt – no snap -but pain. I wasn’t sure if I had sprained it or not. My coach got me some ice just in case. After some times, the pain was mostly gone. It felt more like when you miss a step going down the sidewalk and roll on your ankle… that’s how it felt. So I went back to the WOD. I figured I’d do a squat clean, see how that went, and move on. At the first sign of pain, I’d quit. I managed to finish the WOD in 5:59, having “lost” about 1:30 to check if my ankle was ok.

At the moment, the bony part on the outside is slightly swollen and there’s a dull ache, but I can walk and put my weight on it. I’ll know tomorrow for sure how things are. My coach also checked up on me to make sure I was ok. 🙂

It’s one of those thing that differentiate crossfit from many sports or physical activities – the caring.

I just hope the ankle will be healed by June 16- for the Spartan Race.


Second week, second Open WOD… This time it’s a short, cardio-oriented WOD with a strength/endurance component. Don’t that sound familiar?

Here’s how it goes: 10min AMRAP – 5 presses (push, strict, jerk, don’t matter) 115lbs, 10 deadlift 115lbs and 15 box jumps 24in. It’s short but demanding, let me tell you! I was a little bit apprehensive about the weight, as my max 4 rep last logged was 125lbs; I’d be pushing it a lot harder. Dealift, not remotely bothered by it. Box jumps are box jumps… the cardio element. And yes, it still sucks, but less than burpees.

We were 8 going through it tonight, 4 heats of 2 athletes. My goal was to do at least 5 rounds. I thought by the end I had done 6 and some reps, but it was actually CIFAM. I ended up finishing 5 rounds and got up to 3 boxjumps, hating my ling all the way. Official score: 168.

Btw, CIFAM is a sickness all crossfitter suffer for at some point: Crossfit-Induced Failure at Math. 🙂  Look it up, people!

I did more than I planned, so I’m happy. Will I do it again? I don’t know… It’ll depend on if I could improve my score in a decent manner. And like WOD 13.1, I have it on video for later analysis, if only to see what I do wrong.


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training


Can your cardio actually get worse? I mean while training, not after a long break from exercise. More on this further down.

Back to the box today after winning my annual fight with the taxman over the weekend (I owe him nothing!), and training from my parents’ place, with bodeefit. After the stupidity of 13.1, we started with strength training. On the menu for the skill part today: a trio of squats. First course was back squats 8-8-8. I ended up lifting 195lbs for 2 reps at the end, then went back to 165, as it was simply to hard to complete the set safely – I could feel pain in a quad at that point – NOT going to pull a muscle or blow my good knee on a squat, or at all for that matter. Considering my max 1 rep is around 255, I’m happy.

Next came front squats 6-6-6. My wrist is still not fully healed from my last experience with the front squat, so I took it easier at 85lbs. Enough to get a workout and a stretch in the arms/wrists, while keeping the tendons safe. With finished our trio with a favorite of mine, the OH Squat 4-4-4. I kept a decent weight, 65lbs. My shoulders are slooowly getting the needed flexibility and strength. 🙂

Now on to the main course, WOD 11.2, to keep with the Open spirit. WOD 11.2 is 15min AMRAP: 9 deadlift 155lbs, 12 hand release pushups and 15 boxjumps. I did 5 rounds and 8 HRPU Rx. Honestly, it’s not a WOD I’m proud of; it didn’t go bad, but didn’t go well either – I was expecting more out of me for this, to be honest – at least 6 or 7 rounds. After the second round, my cardio simply gave out. Just like that, box jumps became twice as hard and deadlifts seemed much heavier than they usually are at that weight. Hence my question at the beginning: Can your cardio get worse? I see no cause for it to suck that much today. Ah well, it is what it is, and I’ll get over this, too.


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

Crossfit Total

After last Monday’s training, I’m glad today was a good night – and it almost wasn’t. Because of work-related events that ran longer than planned, I actually cancelled my registration for tonight’s class; work is more important, and I’d rather give my spot to someone who’d be there (and avoid the burpee penalty for a no show). Nonetheless, a small miracle happened, and I got there 15min after class began. I was quite ready to sit on the sideline while the Mrs kicked ass on the WOD – that she did, too! The coach simply told me to change and get in. Tonight, for skillz, we did Crossfit Total. Time enough for me to warm up and join the athletes.

Crossfit Total is a benchmark WOD designed to test strength. Three exercises, 3 tries for each. You must do you best 1 rep max back squat, 1 rep max shoulder press and 1 rep max deadlift. Each pound lifted at the end counts as 1 point, and you add up.

Last time I did CFT was somewhere back in September, before the shoulder injury. I was curious to see how I improved, or got back, in terms of strength. I was eager for the deadlift, as I hadn’t done a 1 rep max in quite a while, but wary of the back squat, as Monday’s experience had been disapointing. Last CFT, I did 205lbs back squat, 115 shoulder press and 275 deadlift, for a total of 605.

This time around, witht the training and the tips I got back in New-Brunswick (for the deadlift, at least), I did 225lbs back squat, 120 shoulder press and 355 deadlift, for a total of 700! I PR’d all my scores, pushing my deadlift lift back by 50lbs! I even did better on the back squat. Pretty happy right now. 🙂


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training.


Even on the road, I’m keeping true to the challenge, and my training. Plus, it’s fun to see other boxes. This week, I’m working in Fredericton, and as luck would have it, there’s a crossfit gym right behind the hotel. Seriously, right behind it! I can see the roof from my room. The owners and awesome and generous folks, and let both me and the Mrs train with them.

One thing I got to give them from the get go, they run a tight ship. I was asked questions about our training background before even setting foot in the gym – a good way of gauging what we know and do and set things accordingly. Both owners and trainers come from an olympic/powerlifting background, all champions in their own rights. They see/teach crossfit as the backbone to your main sport – somewhat like the reason why I started crossfit, to give me an egde/improve in martial arts.

You do the warmup before starting the training session – no time “wasted”. Simple and efficient, 2 rounds – 10 burpees, 10 squats, 10 pullups, 20 lunges, 2 turkish GU and armstrong stretch 15s. We then started class. Today, for us, was deadlift. They have a lift schedule that varies on how many times you came in before in the week. They have a chart based on experience, a method whose name I’ve forgotten and minor tweaking to figure out the weight progression. Based on my previous 1rep max, and my last WOD weights, we figured my target final lifting weight: 275lbs. I started gradually from 140lbs and worked my way up in 6 sets to 275lbs for a set of 3. I was told I had a good form (hurray for my coach!). I was shown a few minor details to improve my form, and I think it makes a difference. Their strength program is interesting – they have small 4 week mini-programs to push back your limits when you’ve found your upper limits. We had 6 sets, and they are timed – they’re set 4 minutes apart. They’re low rep sets, so you’ve time to lift, add weight and rest a little. Heck, I was sharing my bar with another athlete who was using similar weights, and we had time enough.

After the sets, and clearing the bars – it’s a pretty decent size gym; I’d say about 2/3 of what we have in Ottawa – we moved on to the WOD. On today’s menu, a straightforward exercise: 30 muscle ups for time. That’s it. 🙂  Like most, I can’t even do one to save my own life. Obviously, you can scale. Their scale is split and double. That means 30 muscle ups become 60 pullups and 60 push-ups. That’s right, arms, arms and more arms. I PR’d on pull ups, managing to do 21 in a row! I’m pretty happy about keeping up with the guys and gals there, too, finishing in 7:42. Ripped a callus, but I’ll live. After doing 60 pull-ups, I’m starting to think the Murph will be “easier”…

Paleo challenge update: Honestly, tonight, it suck. I wanted some of the sweets offered this afternoon at work, and a desert tonight. I stay strong, didn’t cave in, but it still suck!



As if the Filthy Fifty was not enough, it seems, the coach assumed that many binged on bad food yesterday – Superbowl day. So, he got us a demanding WOD to make sure the culprits would burn the calories. Either that or he felt nasty – the jury’s still out of this.

We started with a nice warmup – 3 rounds of 5 pullups, 5 dips, 10 HRPU and 10 situps. Nothing fancy, but it gets the blood going. We then moved on to the skill: Front squat 8-6-4-2-2-2. 8 reps with bar and we go progressively heavy. I finished at 155lbs. I tried 165, but I had to bail – I pulled a few ligaments in my right hand going into the squat. Nothing bad, just… painful.

On to the WOD: For time, 20min cap: 25 HSPU, 2 deadlift 315lbs, 50 toes to bar, 2 deadlift 315lbs, 75 wall ball shot 20lbs, 2 deadlift 315lbs, 150 double unders. As my previous 1 rep max deadlift was 305lbs, odds were slim I’d do 315lbs. Still, I did it at 255lbs – good weight; you have to work for it. And I did all frigging double unders! ALL OF THEM! Even managed to string 3! At the 20min cap, I had 23 left, so the coach let the clock run for me to finish. Took me 22:01. Not Rx because of weight and the HSPU which are not complete, but it was good.

Now, I’m off to ice my hand.


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 400ml water – after training.