Thursday, 14 April 2011


Trained early today - 7:15am - because it's Cher's birthday and we have a busy day ahead. No time for breakfast, so my workout was fueled by a banana and sugar-free Red Bull.


Amrap 15:
9 x deadlifts @ 155
12 x Crossfit push-ups (hands off the ground at the bottom)
15 x box jumps @ 24"

Score = 4 rounds + 9 deadlifts + 12 push-ups

I thought I'd manage 6 full rounds, so this is quite a bit less. However, I've never done this before so I wasn't comparing it to anything in particular. 

The deadlifts were much harder than I expected and that's what slowed me down. The second and fifth set of deads were broken down into 5-4; the rest were all unbroken, but slow. I think my max deadlift weight is around 220, so I thought I'd be able to handle 155 much quicker. My back was a little stiff - not painful - but I don't think that was an issue.

From listening to people talking about the push-ups being the toughest part I thought that's where I would struggle, but it was the easiest section for me. I didn't go full throttle, but concentrated on good form and all of them were unbroken sets. 

The box jumps were okay, as expected. I needed quite a bit of rest between exercises and sets in order to catch my breath.


Amrap 10:
Hang squat clean and jerk @ 85 to 4 risers

Score = 24 reps

I never got more than 3 consecutive reps with this, but I never failed on any either. I was going to do power cleans from the ground but my back was starting to get a bit painful from the earlier deadlifts, so I didn't want to risk it.


Amrap 10:
Burpee over-the-box jumps @ 20" (took 2 risers off each side)

Score = 39


Paul French said...

nice work, that totals 165 reps, once my damn wrist heals maybe I'll give this a shot too.

Common Sense Design said...

I know that 155lb isn't going to be as tough for you, but you certainly don't want to twist your wrist while you're doing the deadlifts. Also, even push-ups might be painful for you right now.

I was hoping for a higher score, but, as I mentioned, I wasn't basing my assumptions on anything. Still, it feels good to know that I can do a Crossfit workout that includes weights as RXed.

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