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    • Posts Tagged ‘deadlifts’

    Wakey Wakey


    2011 - 10.06

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    Posted in Fitness | No Comments »

    Today marks the first time I didn’t need to take a nap after my workout. I got home from class, took a shower and rather than curling up for a quick cat nap I  stayed up and got ready to go to work :) I guess I am finally getting used to becoming a morning person but since this was my first time staying awake, I won’t toot my own horn just yet.

    Today’s workout was a great mix between a cardio boost and some weight lifting. We started with our calisthenitcs, which were the same as Monday and Tuesday’s class listed in the previous blog posts. The warm up consisted of a 2,000 meter row for time. This was a doozy! I could feel my thighs burning halfway through the row which shows me how much work I need to continue to do in order to get back in tip top shape. My completion time  was 10 minutes and 26 seconds.

    After we caught our breath, we worked on a dead-lift 3 rep max. I started working with 115 lbs in order to get myself warmed up (1 rep Deadlift max PR is 225lbs).  Since I am working on my form and not trying to hurt myself, I promised myself not to over do it. After completing 3 reps at 115 lbs, I moved onto 125 lbs for 3 reps, then to 135 and finally I stuck with a 145lb 3 rep max dead-lift. My back was starting to bend during the last lift so I decided not to even try for 155 lbs. The most important thing I have learned about Cross-fit, is to know your limits and to maintain good form for your safety.

    Dead to Rights


    2011 - 01.12

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    Posted in Fitness | No Comments »

    Today was a fun day. I felt very productive throughout the day and I maintained energetic the entire time. There was no need to bust out the redbull that I have become so incredible fond of. I can see that eating healthy and going back to the gym has helped my sleeping patterns and energy levels come back to normal.

    Its easy to be motivated at the beginning of the year. Everyone has set their resolutions, has started going to the gym and is eating healthy. But its only January, so the real challenge will be to maintain this healthy pattern for the entire year! Today’s workout was especially fun for me since I hit a new Personal Record! WOOOOOOO HOOOOOOOO

    We started with calisthenics to get our heart warmed up, our muscles nice and loose and stretched. These usually consist of jumping jacks, shuffle splits, tire toe touches, and tire pushups.

    Part 1 of the WOD was to reach a max dead-lift. We started with 5 reps- then 3 reps- then 1 rep, and 1 more rep. Each rep count’s goal is to increase weight until you reach your one rep max. I maxed out at 220 lbs!!! Its 5 lbs. more than the last time I tried this. So I was happy to have at least improved my number :)

    The second part of the WOD was to do 10 deadlifts with a bar that holds 70% weight of your max and to run 200 meters. This was an AMRAP workout (as many rounds as possible) to be completed in 12 minutes. I used a 145lb. bar for this workout… I know that 70% was 155lbs. but I was scared to hurt my back so I settled for 10 lbs. less. As they say at ALAMO CF, its more important to have good form than to lift a high weight.

    Melissa, our coach for today’s 6:15 class, informed me that there will be a Paleo challenge starting on 1/31. I am so excited to do this again. Last year, I lost 10lbs in the 7 week challenge. Lets see if I can do it again :)