Catching up: deadlifts, team workout

Last week sometime I wanted to deadlift 245 x 4. I was conservative on the warm-ups but could not lift it more than a half inch off the ground. Damn! It was too big a leap from the two weeks’ previous deadlift workout when I lifted 230 x 6. I did a few WODs and GMB rings workouts since then and waited until today to deadlift heavy again. Today I lifted 235 x 2, 1, 1, then after 45 minutes, another two singles. I need to accept that I’m not ready for 260 yet! Who cares! It’s 25 pounds away, not 100. Keep working it up slowly and it should get there, even if it’s not by the end of 2012.

Now that I can do a muscle-up usually on demand–well, maybe that’s a stretch, I’ve done 10 in my life but usually more than one in a day–if I get my conditioning and my overhead lifts back up, I’ll be ready to do decently in the Open.

On Thanksgiving I got to participate in a heavy team “Cindy,” in which Teresa and I team deadlifted 225 x 5, took turns doing 5 pull-ups and 5 push-ups, and did 15 squats at the same time holding kettlebells, AMRAP 20 minutes, I’ve forgotten how many rounds we got. That deadlift was HEAVY. It’s always so fun to work out with the group.

Today: “Cindy” mash-up

15 dumbbell full cleans
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats

That’s 15 cleans followed by four rounds of Cindy, for three rounds. I used 20-lb dumbbells and my time was 19:27. I had missed doing this one on New Year’s Eve and heard a lot about how epic it was. It wasn’t THAT bad.

“Cindy”

Did Cindy by myself because today’s classes are doing it, and I hate Cindy. I’m not supposed to cherry-pick, so here I am with 13 and a half rounds. I use butterfly kips but am not super proficient/fast at them. But all my resting comes in the push-ups. The workout feels like 80 percent push-ups.

Then I tried to do a Turkish get-up with a 20 kg kettlebell, but I could not sit up with it after all the push-ups. The heaviest TGU I’ve ever done is 16 kg, which I did today, but again it was difficult after all the push-ups. Maybe with a lot of determination and when I’m fresh I could do one with 20 kg, I should keep trying!

I’ve done several other workouts lately without blogging–after all that trouble getting the blog set up again. Let’s see. Friday I deadlifted 40, 50, 60, 65, 75, 85 percent of my 1RM of 225. I did 3 sets of 5 reps at the 85% weight of 192. Then on Saturday I did front squats up to 165×5 with Tom’s class, plus a WOD of 21-15-9 deadlifts (132) and ring dips (mostly just slow negatives), which took me 8+ minutes. It felt great to work out two days in a row.

A week earlier, on the Sunday, Steve and I completed the sixth of six CrossFit Games Open workouts: thrusters and pull-ups. 3, 3, 6, 6, 9, 9, 12, 12, 15, 15, etc. The pull-ups were chest to bar and for me the thrusters were 75 lbs. I completed 72 reps, which if I recall correctly amounted to getting 12 out of the 15 thrusters when the time (7 minutes) was up.

On the following Monday I think I did front squats on my own(?), and I know I did 90-lb overhead squats after a bunch of muscle snatches in the weightlifting class. I can’t muscle snatch 90 lbs–I got it up to OHS it with a clean, push-press, let down onto shoulders, widen hands and re-push-press. (That’s the same way I got it up for the Games Open workout that required 90-lb overhead squats, the thing I was the most nervous about among the six Open workouts.) Later that night I did the yoga class. Tonight I will too.

“Cindy” Revisited

Wednesday night was my second try at “Cindy” : do as many rounds as you can in 20 minutes of 5 pull-ups, 10 push-ups, and 15 air squats. This time I managed 14 rounds; last time I did 12. The push-ups are the really slow part. For about seven minutes, I was doing a round a minute, so I was hoping for 17 or 18 rounds by the end. All of a sudden time was up. How’d that happen so fast?

Twelve Rounds

Last night’s workout was “Cindy”:
In 20 minutes, do as many rounds as you can of 5 pull-ups, 10 push-ups, and 15 air squats.
I managed 12 rounds. It sounds measley now, but I was happy with it because my pull-ups went so well. After last Friday’s workout, when the pull-ups assisted by the rubberband went so badly, I swore off of the rubberband. From now on it’s 100 percent kipping pull-ups unless I’m told to do otherwise. For this workout, with only 5 pull-ups at a time, kipping was gratifying because I never had to let go of the bar during the set. It was also a lot of fun because it allowed me to pull up past my chin for a change. I have to work on getting the rhythm and timing down and stop doing the extra little swing of my legs in between reps.
The reason I think my 12 rounds sounds so puny now is because I looked up people’s scores on the CrossFit site last time “Cindy” was posted there. Yikes! Highest scores I saw there are 28 rounds for a female, 32 for a male. I can’t imagine how to get that much faster, even if I could do all my push-ups and pull-ups without stopping.
Today I rode my bike downtown and back, meeting someone about a freelance writing job. I’ve now been biking in Seattle for almost eight years. It took me the first two years to be able to get across town (over the top of Capitol Hill) without resenting the un-fun-ness of it, even though it’s only three miles. Eventually I got accustomed to the hills, but now things have improved again and I hardly notice the hills on familiar routes. I think it’s from all those air squats and weighted squats. This is really good, because for that first two years I wasn’t sure bike riding was ever going to be fun here like it was in Chicago (where it’s totally flat).