CrossFit South Brooklyn

Established 2007

Deadlift

Posted on

3-3-3-3-3
Each pull starts from a dead stop. Overhand grip only.
Don't be afraid to experiment with a different stance or grip-length today.

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suggested back-off week

Turkish Get-Ups
3-3-3-1-1

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Inversions
Ring Inversions

What is a back off week? Read the write-up here!
We'll resume our regular programming this Saturday.

Tonight is the Paleo Quest wrap-up at 7:30pm!

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Olympic Pictograms Through the Ages NY Times Video

Comments

  7. DL: (65×5,95×5,135×5,165×3)200×3 sets across. Overhand grip with a pause between each rep. Definitely heavy, but form stayed solid and every rep went up. 🙂

    Turkish get-ups: 12kg kb 2 sets of 3 each side, 16kg kb x1 each side, 20kg kb x1 each side, 24kg went up on the right side but failed in the last bit of th descent. My wrist couldn’t control the bell. These were fun.

    Yay for flex days and getting to be in the gym at noon!

  8. No backoff for me because I have been slacking

    DL (135×3, 185×3, 225×3)

    Then sets across at 245 (last 3 sets at 246)

    TGU: 3-3-3-1-1

    12/12/12/16/20

    then yesterday’s swing/du wod

    2 poods

    3 rounds + 10 swings + 2 du

  10. Fun lifting with Laurel and chatting new mom stuff with Claire! And great being back in regular classes.

    Did one last round of LBBSQ from Starting Strength before the workout: 180#, 3×5. Heavy, but went up. We’ll see where it goes from here.

    DL: (65×5,95×5,135×5,165×3) 200×3, 165x3x2. My DL technique has disintegrated, so I dropped the weight to try to focus on form. Evidently I’m doing good mornings instead of deadlifts.

    TGUs: 3-3-1-1 12kg/16kg. Shoulda tried the 20kg.

    Pullups: 3xmax with white band. 6/6/5. TIRED!

  11. I did the wod from sunday today at the gym @ work. subbed 10 DL @ 225 for the swings, because they don’t have any heavy KBs. thoughts on this sub?

    I did exactly 7 rounds. DUs have improved dramatically recently and I can string together 10-15 fairly consistently. DLs were hard on the grip.

  12. Deadlift 5×5

    155, 185, 205, 225, 245

    This was my first time deadlifting any real weight since I injured my back 2 months ago. I took it easy but can’t wait to hopefully hit it harder soon.

    Turkish Get-ups: All at 12KG

    Yesterday’s 30 DU/10 KB Swing WOD:11 Rounds with 1.5 pood

  14. I think we should all have our pictures next to our posts. Gotta be some techies to hook us Luddites up with some visual lovin’. Get on it boys and girls!

  15. Paul – That sub sounds pretty good!Proper load depends on your max DL, going at 70 percent-ish would be right…Shoulda been heavy for 10 reps and not broken up in any round more than once in a set, if at all (6+4, 5+5, etc).

    Peter – sign up for a typepad account and you too can have your mug grace the blog.

    Lots o’ fun working TGUs with all the classes today.

  16. Played with Turkish getups, somewhat fun.DL: warm up 135×5; 185×5225 sets across – kept it low and worked hard on form, form, form!Made up yesterdays WOD – ten swings @ 2pood and 30 DU’s – six rounds, plus all swings and 8 double unders.

  17. Ladies night at sbk!

    Warmup: 5 mins on the erg. I was pretty aweful at what David wanted us to focus on (I was so bad I don’t even know how to describe it).

    Chinups: 3×5 with partner assist. Thanks Julie! These were very difficult and I could only get 4 in my last set.

    Turkish getups: a few each side at 15lbs then a few on each side at 25lbs. These get tiring fast but I like the movement a lot.

    Snatch-grip deadlifts: 2×95, 2×115, 2x135It was fun to try a different grip.

    Bonus: handstand practice. Always fun stuff and I think I pr’d with a 1.7 sec hold! Yes, that’s official scoring.

  18. Thanks to the ladies who joined me for a post-primal klatsch. I really enjoyed hearing your reactions, both positive and negative.

    And to all who stuck it out but could not join us tonight, there will be a virtual raffle this week. If you want in on a chance to win some fun stuff, email me your goals and how you did with them: margie (at) crossfitsouthbrooklyn dot com.

    Ppppprimal powerrrrrr.

    Oy.

  19. Overhand grip DL135 x 5, 185 x 5, 225 x 3, 275 x 3then sets across at 315

    It was difficult to maintain my back angle because I had to focus a lot on maintaining my grip. Hook grip really helped here though I can still feel it in my thumbs.

    Sunday WOD8 rounds plus 21 DUs with 2 pood

  20. Turkish get-ups, tried working with the 12kg kb but couldn’t ever find a comfortable position so switched to 25lb DBs, 3×3, then 30lb DBs, 2×1, then played with a 22lb then 32lb barbell.

    Deadlift 3-3-3-3-3(45×5, 95×5, 125×3)146, 160, 170, 180×2, 180×1, 180×2, 180×1

    I’ve been stuck on 180×2 for almost a year now, grrr! Next time I attempt it on my 2nd or 3rd pull, not my last.

  21. Turkish getups were fun as always. After the warmups with a 35lb KB I switched to a 22lb barbell. Then angular momentum makes these fascinating. Did one each side at 22, 32 and 42. Next time I do these I will start a little heavier. I just always want to make sure my shoulder is really warm when I am doing something with that much potential torque.

    Did the deadlifts with a double overhand snatch grip. Man the snatch grip really makes these things hard. Thinking about the force vectors involved I think I may have been doing nearly my all out max deadlift’s worth of work with my arms and shoulders while my back and legs were dealing with just a light weight. I neat back off movement.

    Warmed up with 65, 95, 115, 135, 155 all by 3. Then 3×5 at 175.

    After Fox talked me into his Tabata row mayhem. I hated this with the fire of a hundred suns. On a related note I think I will be doing these on days when I haven’t completely destroyed myself at least for a while to try to get my conditioning back.

    About 40 minutes of handstand practice. Got a few holds that I would guesstimate were in the 3-5 second range, very exciting stuff.

  22. Malcolm–Tabata rows are good, but also good are 10-20′ steady state rows, low stroke rate, trying to hold a fairly challenging split. That will really help w/ your conditioning.

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