It’s a test, and it’s designed to measure what’s there, not create something that’s not.
-Mark Rippetoe
The above quote was taken from the The CrossFit Total which first appeared in CrossFit Journal Issue 52. Mark Rippetoe was discussing safety precautions to be taken when performing the CrossFit Total, such as don’t be stupid, don’t be greedy, and don’t be pig-headed, but I think if heeded, the quote above will do the trick.
For some context, the CrossFit Total involves making one rep max (1RM) efforts in the back squat, press, and deadlift in succession, in one lifting session. The athlete’s score is the combined total of all 3 lifts. Thursday we’re only maxing out the deadlift, that means attempting to pick as much weight as possible from a static start on the ground. It’s a test. If you’re not completely comfortable with the deadlift yet, that’s OK. Practice great technique, and see how much weight you can move for 1 rep while maintaining damn near perfect form. It’s alright if tomorrow’s not your day. Recognize it, take pride in your discretion, and don’t push it. Remember, it’s a measure of where you are at that very moment. You will continue to progress, and there will be more opportunities to prove it.
December 15, 2011
Strength: Deadlift 5-5-3-3-1-1-1-1
WOD:
AMRAP 6:
20 Double-unders
4 Pistols
DL – 180kg – definitely can do a little more
WOD – 9 rds Rx – not sure where my double unders were this morning
Nice work 5:30
DL — 112kg, PR…so close to that 250# mark
WOD — 7rds + 23reps, pistols to a 5kg plate
Pistols are one thing that I have (shamefully) avoided for a long time, but they’re starting to click and I now have a new goat that I actually like working on. Great showing, 0530!
DL: 76kg. boo, my deadlift needs SO much work, i want this to be so much better.
WOD: 9+17 Rx.
DL: 105kg – PR
WOD: 6 – singles and pole dance pistols (so sad)
But were they AWKWARD pole-dance pistols?
They were pretty awkward. I felt like a wounded sea bird.
DL: 140kg – PR (previous 125kg)
WOD – 4 + 1 (kinda did double unders, and did step ups with dumbbells instead of pistols)
DL: 135kg (PR!)
(a big jump in 1RM DL…the focus on technique is paying off with the all my lower body PR’s recently–LOVE it!)
WOD: 6 + 16 with scaled pistols (5kg plate under the heel)
DL – 157 kg. Big PR over my previous 145 kg PR. Although, I was lightheaded and dizzy for a few seconds after that last lift.
WOD: 7 rounds even. Double-unders really starting to come together. But the pistols were to a 20″ box. They need work.
Nice PRs today, fools!
DL: 145 kg
WOD: 12 rounds Rx.
This WOD was built for me.
DL: 110kg- PR
WOD: 11 Rx
The 5:30 kids were beasts today… PR’s all around! WELL DONE.
DL: 130kg. Focused more on form today so no PR.
WOD: 4+15 with a 2.5kg plate for pistols. File this WOD under goat.
DL: 87kg. PR. Went for 90kg on the last 1RM, but couldn’t do it, so I dropped down to 87 and was able to make it go.
WOD: 9 + 0 with singles, and pistols to a 20″ box under by bum. I lost count but know that I did an even number with at least 9 rounds, but possibly 10. Pistols suck, IMHO. Certainly something I need to work on.
Did 10 pull ups with a green band before warmup. Definitely time to scale down to a purple band.
5:30a definitely got after it today. Great job! Awesome DLs Shane!
DL – 115kg PR
WOD – 6 rounds (singles, green box + 2 x 10kg plates)