CrossFit South Brooklyn

Established 2007

Deadlift

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Accessory Work
WU: Deadlift Review

"Annie" 6.21.09
50-40-30-20-10 reps for time of:
Double Unders
Sit-Ups

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Level 1 Certification

Scott L and Dan L are in Baltimore today for the Mid Atlantic Hopper Challenge. There will be three events:
1. A Max Effort Lift
2. A Triplet
3. A 7 exercise Chipper where the movements are chosen out of a Hopper.

Best of luck, guys!

**IMPORTANT SCHEDULING NOTE**
Tomorrow's classes are being held at 9am and 10am only.  There will be no 11 or 12pm classes.  Kids class is still on for 1pm.

Comments

  1. Back-Off Day (may need a few more of these)

    225-245-255-285-295

    Modified Annie 10:24 Went real slow mixing up DU and some other various jump rope movements, went super slow on situps in sets of 30-25-15-10-10

    Just finished watching and enjoying Every Second Counts.

  3. DL(135, 225, 275) 315 365 395 410F 410Fform felt very good. 410 will be mine next time.

    Annie12:36DU’s for shit till i got to 30, was then able to string 25 and then 20 and 10 unbroken. practice practice.

    where are we with this beard challenge, is it seriously on?

  5. Ditto on the epic fail.

    135×3 185×3 225 235 245f+f 240f+f 225 235 240f

    Still stuck on that 235.

    Annie: 16:38. Alternated doubles and singles, counted failures as reps as long as the failure was on the end of a double.

  7. 20 lb. jump today. Basically going off my previous PR of 150 for 5.

    135×1, 150×1, 160×1, 170×1 (PR), 175F

    Loved lifting with Charlotte and Jess. STRONG women!

    And I am hungry again after that brunch.

  8. This is clearly one of my favorite movements…

    WU: 95×5, 115×5, 135×3, 150×3175, 185, 200, 210, 215(PR), 220 (PR), 225 (PR)

    Ok, so I know I was only supposed to do 5, but I just couldn’t resist the peer pressure. 🙂 My form definitely starts to suffer as I get heavier, but I felt much stronger today than in previous attempts. Thanks to all for the great support!

    Nice job to Deb and Charlotte who also PR’d! Love, love, love strong women.

    Was really looking forward to Annie and hope to make it up tomorrow if anyone else is game. Gonna try to make the 9am class…

  9. Today was a mashup of 3x & 1x DL. I worked with Dan & Alec and who helped me enormously with my technique. Thank you!295x3345x3345x3 (I applied some things that Alec taught me (felt much better))405x1435x1 (PR)

    my beard is growing

  11. This was ugly.

    Warmed up and then did 273 which felt pretty easy. Jumped to 293 and my form was hideous. Tried it again and it was still really ugly. Went back to 273 and it was easy and fine looking. Back at 293 I couldn’t pick the weight up. Rested a bit and then tried again and 293 was easy but ugly.

    Really frustrating as my PR is 315.

    Need to do some work on flexibility and positioning. I may start videoing my lifts and see if I can figure some things out.

    Did double under practice instead of annie as my doubles were really bad today. Later did sets of hip extensions on the GHD.

  13. Love deadlifts, but getting back over 4 wheels was not happening today.

    A butt load af warm ups, then: 335,365,395f,395,405f

    …next time

    Great wrap up on foundations today. Looking forward to getting them all in L1!

    Nice work, wifey. Head cold and all.

  14. Deadlifting heavy was not in the cards for me today. Not sure what the trouble was, my body felt noodly and I kept hyperextending.(75×5,115×3,165×1) 195, 210F, 210F

    I’m fairly certain this was not overreaching because I got 185×5 and then 195×2 in the 5×5… and today 195 felt ridiculously heavy. David said “you can’t be a hero every day.” Which seemed like a good way of thinking about it, only I would change it to “superhero” because that involves secret identities and capes.

    Annie: 8:48. Last time it was 11:16. This made me happy… although really, it was holding Linus and brunch that made my morning.

    After foundations, did 3×12 hip extensions focusing on keeping my back set with a neutral spine (no hyperextension!) 1×15 ghd sit-ups.

    Not to belabor the point, but nice lifting Jess, Deb and Charlotte! I was across the room for Jess’ 220 and it gave me a rush just watching. The 225 came up smooth as silk. It’s so inspiring to be lifting with burly ladies.

  15. Thanks to all of you for helping out w/ Linus today, esp. Malcolm & Laurel–really made a difference w/ Nick being gone. He finished 11th in the race in 18:01–no idea what he was expecting.

    WU: 95×5, 115×4, 135×3, 150×3175, 185, 200 (PR), 210 (F), 205(F)

    I *love* deadlifts. Jess, you are an inspiration! Great working w/ you & Deb.

    Was hungry after brunch, too. Ate a Lara bar and an apple. Now if I can only get Linus to nap…

  16. I was at the running thingamajig that Crossfit Endurance had at Virtuosity. Lots of new information to parse. At the end, we did this:

    200m run40 squats400m30 squats600m20 squats

    I did it in 6:45

  17. Deadlifts – not one of my stronger movements. But I do learn something every time.213/233/253/263PR/273PR

    Outdoor Annie!7:06 (PR by 1:28!!)Fun times with Dan and Sameer. Thanks Jenna for keeping time.Dan and I had a good race on till his jump rope broke. He still almost caught me.

    Good times!

  20. Reporting back from the Mid-Atlantic Hopper: The first WOD today followed your theme- Deadlift. It was a max effort for 2 reps. I pulled 425 twice which was a PR (Lipson pulled 595 for 2).

    The next WOD was a triplet with a scheme of 21-15-9 of overhead squats-bastards-pushups (a bastard is a derivative of a burpee where you jump over the plated bar instead of jump up and clap). Coming into this, I prayed for 2 exercises to not pop-up: overhead squats and snatches. When OHS was called out, my heart sank. The first round went better than I expected, but my shoulders gave out in the next couple of rounds and I DNF under the 15 minute time limit. I was quite frustrated.

    Fortunately, all the DNF people were allowed to compete in the final WOD a seven exercise chipper. It was 30 double unders – 7 squats (135 and you must clean it and get it behind your neck) – 30 GDHPs – 7 snatches (135) – 30 wall balls – 7 push jerks (135) – 30 toes to bars. Everyone was freaking out when they picked out snatch at 135 for men and 95 for women. A lot of athletes had to scale down. I went for it as Rx’d, but was a bit anxious as to how heavy snatches would be in a WOD when I had yet to do a snatch in a WOD ever. I struggled a bit when I came to snatches but got the hang of them by rep 4 and the rest came easy. The toughest part was finishing with toes to bar. I came in at 11:26.

    Although the day did not go quite as well as I wanted, I’m happy to have some CrossFit competition under my belt. One truly needs to be good at any and every movement to excel at these competitions. There are some beasts out there.

  21. Scott – OHS AND snatches? That’s terrible luck. Bastards sound like a clever way to get around the way people have optimized burpees by jumping as little as possible. If you have to get over an object, that definitely changes it. How were they?

    Nice DL’s! It’s great that you went out and did this.

  22. Laurel, you’re definitely right that jumping over an object definitely changes the movement of a burpee. I feel that it is easier to get into a flow with burpees while bastards require more concentration and effort to prep for the next rep.

  23. Worked out with Samir. Felt pretty good with these coming off last week’s 5×5. Samir good job with the PR.

    245,265,275, 290 (pr), 300 (f)

    Happy with the Pr only gave 300 1 pull. FInished with some situp, double unders, pullups.

  24. DLs were not my best this round. I think the lack of heavy lifting during my last two months of work insanity has taken a toll.

    265, 275, 285, 295(f), 295(f)

    The jump-roping in hotel rooms has paid off though, PR’d Annie unanchored with 9:32. Got the 40/30/20 sets of double unders unbroken.

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