The following is an exchange between me and Dave posted on Facebook last night:
Me: Tomorrow’s workout includes 10 rounds of 5, 275 lb dead-lifts. David says that all dead-lift reps should be lowered to the floor, not dropped from the hip, and that most should be done unbroken. So, Jack, should I go heavy, i.e., 275 lb? If so, am I going to be able to do unbroken? Last time I lifted 275 you let me drop the bar, but that doesn’t sound like an option tomorrow. Should I go lighter? Should I perhaps challenge myself by doing GHD instead of Abmat sit-ups? Should I just stay home? I need to know! Ashley, I welcome your guidance, too. Mind your own damn business, Michael Kelley.
Dave: I think you should at least be able to get the first 4-5 rounds of them unbroken.
Me: So, David, should I go heavy, i.e., 275 lb? Is that what you’re saying? Is it? Is it? I need to know!
Dave: If you think you can get through the first 4-5 rounds at that weight unbroken go for it. But also if you’re going to be doing 1 at a time in the later rounds I’d back it off a little.
Me: 175 lb it is!
I, along with the other Paul, was the first to arrive. Jack was reviewing the cool features of the latest iPhone OS, but did glance up at me ever so briefly to say, “Don’t lift 275. The last time you lifted that weight you could only do one lift at a time. Go with a lighter weight, but a weight that still more challenging, maybe 225 or 235.” I said, “Jack, I’ve lifted 225 lb 10 times unbroken.” He replied, “Use the warmup to determine a challenging weight.”
The focus today was on mobility specifically related to the dead-lift. Having watched Kelly Starrett’s videos (this and this), I knew I was in for a world of hurt. I was correct. We began by testing how flexible our hamstring muscles were. Uhm, I’m much more flexible than I was pre-CrossFit, but I’m still a runner at heart. Running=tight hamstrings. I’m good at math.
I warmed up lifting 135, 155, 205, and then put 235 on the bar and waited for the WOD to begin. As I did so, Max farted very loudly and for a very long time. Audrey, I look forward to your return to CFD, as Max is out of control when you’re not here.
10 rounds of the following for time:
5 dead-lifts (275)
9 Abmat sit-ups
1. Complete all activities unbroken
2. Maintain proper form for all 50 dead-lifts
3. Do not rest between rounds
4. Do not look at clock until finish
I was fearful of this met-con due to the heavy dead-lifts and the high volume. Uhm, that’s 50 dead-lifts, 70 pull-ups, and 90 sit-ups.
I achieved goals 1, 3, and 4, but was unfortunately unable to complete pull-ups unbroken. I did, however, complete all rounds of sit-ups unbroken (this wasn’t a challenge nor should it have been). I was most pleased in my ability to complete all rounds of dead-lifts unbroken – and with proper form. Bea observed and post-workout said, “Every dead-lift was impeccable.” Thanks, Bea! I was trying.
While dead-lifts began to feel heavy, I probably could’ve/should’ve gone ever so slightly heavier. Okay, I’ve said this on more than one occasion. I am, however, glad that I focused on form today, and I learned that I can lift 1.62% of my bodyweight 50 times using proper form.
The following conversation took place post-workout:
Me: Jack, should I have gone heavier?
Jack: What was your time?
Me: Twelve minutes and 3 seconds.
Jack: And you lifted 235 lb?
Jack: And all rounds were unbroken?
Jack: Yes, you probably should’ve gone heavier, but I’m still glad that you didn’t go too heavy. Remember when you were lifting 275 one at a time? Next time there’s a similar workout increase the weight to 245 or even 255.
Me: Barack Obama. (Inside joke.)
I want to once again communicate my gratitude to all those who donated to the Xander Tribute and Animal Protection Society Fundraiser. Folks donated $1,022, and with my matching donation we presented APS with $2,044. For non-CrossFit readers, this speaks to the testament of CrossFit as not just a gym, but a community. Do you know the names of people who are at your gym when you work out? If so, do they provide direction and support to you when you work out? If so, is there a coach/trainer present at each and every workout? Finally, would your local gym hold such a personal fundraiser? Check out your local CrossFit. Support your local animal shelter.
My good friend Michelle, who works at APS Durham, informed me that their annual dogwash is typically APS’s largest fundraiser, but our event surpassed the dollar amount raised.
One last thing… Xander will have a cage (I like to call it a “pen”) named in his honor, and for the next 12 years. The plaque will read “In loving memory of Xander Potorti”.