A Day Months in the Making

Friday we’re testing a one rep max deadlift. Rather than doing lots and lots of heavy deads to prepare for this test, we’ve instead focused on technique and speed in more dynamic pulling movements (the snatch and the clean), paired with plenty of low bar back squatting, probably the best exercise for developing posterior chain strength.  Obviously advancing our skill in the more complex Olympic lifts was a goal, but I believe this work will also yield pure strength improvement in the slow lifts.  I’m looking forward to lots of PRs and high-fives.

August, 31, 2012
Strength: Deadlift 1-1-1-1-1-1-1
WOD:
Annie
50-40-30-20-10
Double-unders
Sit-ups

Compare to 120629

  39 comments for “A Day Months in the Making

  1. Cynthia
    August 30, 2012 at 8:30 pm

    YES. GOOD.

  2. Hudson
    August 30, 2012 at 10:40 pm

    YES!!! Gonna crush it tomorrow! First morning WOD at CFF!!

    • mandy
      August 31, 2012 at 10:16 am

      lies.

      • Husdon
        August 31, 2012 at 7:04 pm

        I KNOW!! I am so mad. I had to move out of my apt today because the guys who I was subletting from (illegally, come to find out) told me that the landlord wanted them out by Friday evening (also illegal) so I had to move my stuff into storage. I don’t actually move into my apt until tomorrow. I am so. fraking. mad. I was so excited for deadlifts!

  3. Shorty
    August 31, 2012 at 8:48 am

    DL: 155kg PR

    Annie:
    September 2011: 10:14 Rx
    June 2012: 7:10 Rx
    Today: 6:38 Rx

    A nice little race between me and Cal on this one. If she didn’t trip up on her set of 20 she would have had me. Great job 6am! YEAH BUDDY!

    • Cal
      August 31, 2012 at 8:52 am

      not sure if i would’ve gotten you or not, but we definitely would’ve been close!

      deadlift: 185#, which is my 5RM. hooray! 195# didn’t even move. womp.

      Annie:
      9/16/11: 8:08 Rx
      6/29/12: 7:04 Rx
      today: 6:42 Rx

      Many thanks for Mandy for all the help with getting my sit ups faster! Next time this comes up I’d love to be sub 6:30

      • Scott R
        August 31, 2012 at 10:03 am

        It’s awesome to watch the two of you go at it!



        I’m talking about the Annie WOD, pervs.

  4. Shane B
    August 31, 2012 at 10:01 am

    DL – 400#
    WOD – 6:51 Rx
    6/29/12 – 7:25 Rx

    Nice work 5:30

  5. brooke ilene
    August 31, 2012 at 10:01 am

    DL: 100 kg, last time we deadlifted, it was 90kg for 3, so still a PR (not sure what my 1 rep max is)

    WOD: 9:31…skipped 30 situps by accident. I blame Mandy. And, math.

    Great class! It’s fun to jump and sit up.

  6. Scott R
    August 31, 2012 at 10:01 am

    Fun day at the box this morning.

    DL: 160kg – PR! Couldn’t get 165kg up, but glad I broke through the 350# barrier
    Annie:
    About a year ago – 15 min +
    6/29/12 – 9:04 Rx
    8/31/12 – 8:22 Rx – Psyched with this. Those double-unders were locked in this morning

    A few random notes:
    - Kevin – your hair looks awesomely aerodynamic in this picture.
    - If you haven’t had the chance to see Shorty & Cal do this workout, just know, it’s a sight to behold!
    - Shane – congrats ton the 400# deadlift, you monster.
    - Brooke cheated!

    • brooke ilene
      August 31, 2012 at 10:04 am

      I blame Mandy. She showed up. I got excited. And confused. So, per usual.

      • Scott R
        August 31, 2012 at 11:27 am

        Just like a puppy… except you didn’t pee on the floor.

        • brooke ilene
          August 31, 2012 at 11:42 am

          How do you know? Maybe I did.

    • Shorty
      August 31, 2012 at 4:25 pm

      Thanks Scott. Great job on the PR! Maybe I’ll get to gloat about this one, but that may make living together a bit rough.

  7. Mandy
    August 31, 2012 at 10:19 am

    Deadlift: 120kg — not my goal of 125 but still a PR so very happy!
    Annie — 6:32rx, 20 sec PR from last time. Thanks Kirstie for her rope!

    • Jen W.
      August 31, 2012 at 2:15 pm

      Dammit Mandy. You know the rule – put your weight on the board so I can raise you one. Or maybe it was there and I just didn’t see it. Great job!

      • Mandy
        August 31, 2012 at 3:22 pm

        thanks!! it was up there! i’m sure you would have topped it if you were a weight hog from mike and becca :) nice annie PR btw! thats huge!

  8. Rachel CHEERnick
    August 31, 2012 at 10:27 am

    DL: 90 kg, I will always be chasing Brooke.

    Annie: 10:42 with singles.

  9. Rachel
    August 31, 2012 at 10:30 am

    DL: 90 kg, I will always be chasing Brooke.
    Annie: 10:42 with singles.

    I left my work shoes at home, so I am currently rocking my neon orange nanos in the office!

    • Rachel
      August 31, 2012 at 11:43 am

      If anyone is looking to buy a new pair of Inov-8′s the grey ones are on sale for $60 and the purple ones are on sale for $55 plus shipping on The Clymb!

      Now I’m going to be a brat and give you a personal invite link so I get credits on the site! http://www.theclymb.com/invite-from/RachelChernick

      • brooke ilene
        August 31, 2012 at 11:56 am

        Sorry to clog the blog, do they sell jump ropes too? Need to purchase both! I’m loyal to Again Faster but also loyal to saving some cash!

        • Rachel
          August 31, 2012 at 1:11 pm

          I got my rope on amazon for $12!!

          • Alissa
            August 31, 2012 at 1:23 pm

            I got my jump room on xtraining.com and it’s free shipping. I’ve actually managed to get a DU or two, so I’m giving it some props!

    • brooke ilene
      August 31, 2012 at 11:51 am

      Honored to be chased by you. Mandy and I chase each other. Join the circle of supportive chasers. And you rock those shoes!

  10. Alissa
    August 31, 2012 at 1:29 pm

    DL: 85kg PR. Never did a 1 rep max before and prior to today, the most I’ve lifted was 64kg.

    WOD – 9:07 with singles

    I did this workout for the first time in the beginner’s class with Mandy in April. Then, we scaled 2 to 1 and I finished at 10:03, so I’m very happy today. Great job 11:30! There were some machines in that class!!

  11. Dan P.
    August 31, 2012 at 2:16 pm

    DL: 355# or 161.4kg PR
    Annie: 7:51 Rx. 47 seconds off my best. Sit ups were real slow today.

    • Scott R
      August 31, 2012 at 4:41 pm

      Damn you. Got me by 1.4 kg… I shall have my revenge!

  12. Jen W.
    August 31, 2012 at 2:20 pm

    DL – 120k. PR by 5kg. Felt really good, definitely could have gone heavier with more time. I was having a tough time finding enough weights. Becca (140kg!), Mike (205kg!) and Kevin (??) were hogging them!

    Annie: 11:05 Rx. New PR. I don’t remember what exactly my last one was or when (when my phone went for a swim, so did all my WOD app data), but I think it was 15+ mins. Double unders were better, but I still couldn’t get more than 17 at a time (and only did that once).

    Yay PR day!

  13. Mike G.
    August 31, 2012 at 2:22 pm

    Deadlift – 205kg (505#~229kg is the PR set in November) woefully out of practice with deadlifts. it seems every rest day i would take would be the day for deadlifting the past 2 months.

    Annie -
    August ’12- 8:14 rx so much cussing was done for those 3 seconds…
    June ’12- 8:42 rx
    April ’12- 8:11 rx (pr)

    • Jen W.
      August 31, 2012 at 2:25 pm

      And of course, his Annie PR was at 6000′ in Albuquerque. Jerk.

      • Scott R
        August 31, 2012 at 6:43 pm

        Meh… Albuquerque air is thinner. Less air resistance when lifting heavy things.

  14. Joe Bracken
    August 31, 2012 at 4:23 pm

    Deadlift: 150kg PR

    Annie: 11:46

  15. kk
    August 31, 2012 at 5:01 pm

    DL: 125kg (did not want to push an already sore back)

    WOD: 6:39 Rx (last time i got 6:38 Rx, but i missed a few more DU’s today)

  16. Rej
    August 31, 2012 at 5:14 pm

    DL: 135kg PR Just couldn’t get that 140kg
    WOD: 9:25 Singles :( I will eventually get these DU’s

  17. Tony
    August 31, 2012 at 7:54 pm

    DL: 455 # – might have had a little more juice left…
    WOD: 7:08 RX

  18. Cynthia
    August 31, 2012 at 8:20 pm

    Deadlift: 88k. Always chasing Rachel, who is chasing Brooke, who is chasing Mandy, who is chasing Brooke.

    WOD:
    June:10:25
    Today: 7:38 WHAT.

    Whenever that “Shots” song comes on, all I hear is “Squats! Squats! Squats! Squats-squats-squat Squats!”

    • Rachel
      September 1, 2012 at 1:44 pm

      EVERYBODY!

    • Erika
      September 1, 2012 at 4:12 pm

      AHHH THE SNYDAH LEGS. THAT’S ALL WE GOT.

Leave a Reply

Your email address will not be published. Required fields are marked *