40 thoughts on “Monday Workout: Deadlift and Overhead Squat and Row/Airdyne Max

  1. someone was inspired by Joyce today 🙂

    1. ….I’m an inspiring person…..

  2. New 1RM done at this weekend’s push/pull (I went 6/6 and got 2nd on bench and 3rd for overall Total annnnd 2nd in the “mixed strength medley” that was a strongman/CF style wod)

    275# (FINALLY. Really wasn’t sure I’d make it! And it was with perfect form, too, otherwise my Oly coach would’ve smacked me)

      1. thanks! Now if only I could be like my lifting partner, who pulled a seemingly easy 315# dead (yet somehow I clean and squat more than she does…)

      2. Sweetness!

  3. @The Carolina Inn in Chappell Hill
    Run 1 Mile then
    8 Min AMRAP:
    5 DB OHS left arm
    5 DB OHS right arm

    6 rounds @ 25# (could have gone higher, but I felt like a badass because 25# was the heaviest thing in the place…)

    This is modified from http://crossfitcharlottesville.com/2010/06/14/tuesday-workout-back-squat/ where there was a 10 burpee penalty for dropping the weight… but since it was light I never put it down (also, they only have hardwood floors and no mats)

  4. 4×12 on GHD
    OHS: 3×57#, 62#, 67#
    WOD: 18 cal

  5. No DL b/c heavy pulling still hurts. So I had to do bench press instead. Booooooo.

    BP 185×10, 205×7, 215×5, 225×3

    OHS 66,75,85,95,105. Shoulder and hip mobility work starting to pay off.

    Row:27 cal

  6. did DL yesterday, built up to 2 x 3 reps @ 309#, today did weighted pullups and finished with approx. 75#
    OHS 95-145# but lost the bar on the 3rd rep @145#;
    42 cal on the rower today, 46 on the airdyne yesterday

  7. DL: 253 PR, Fail @ 265

    OHS: 89, 111, 121, 131 (1RM PR, but x3), 131

    Row: 22 calories, fell out of rower at about 53 secs. Thanks for cheering me on Baron! I suspect that the airdyne is better for this exercise as I didn’t feel terrible/nauseous after finishing on the rower.

    1. As someone who has done both, I can attest that the airdyne is far worse.

      1. by “better” I meant “worse”, but yes Jason, I would agree with you.

      2. Nice job, Devon!!! And yes, I still refuse to use an airdyne because I fear the pain that comes with it (truth). Rowing is the best EVER.

      3. Part of doing crossfit is acquiring strange new definitions for words like fun, better, and awesome. 🙂

  8. DL: 400 PR+19
    OHS: 135, 155, 185, 200(1), 200 (3) PR
    Airdyne on Sunday: 41 calories
    Row on Monday: 31

    1. Nice doood! The four hondo!

  9. DL: 315
    OHS: 67#.
    Aerodyne: 36 calories. God that was awful. “Aerodyne Sucks” is an anagram for “Unyoked Scares.”

    Who erased my goat? Baa, baa. I have a new one, named Aero Dyne.

  10. dl 355
    ohs to 145×3
    row 31 cals. lost a few pulls with a fall off rower as well. choppy seas today

    1. I fell off the rower during a Filthy 50 once… Dave H and Lex had to help me back on… The waters of CrossFit Charlottesville are a cruel mistress

      1. When I say filthy 50 I mean 12 Days of CrossFit 😛

  11. DL: 235 PR +10
    OHS: Worked up to 109 X 3 (PR)
    Row: 22 Cals
    Airdyne Yesterday- 24 cals I think

    feeling better about life today after a bad wod yesterday

  12. 325
    33 calories

  13. DL: 315, jumped up to much and failed @ 359, then failed @ 337.
    BS: 135, 177, 201, 211
    Aerodyne: 38 cal

  14. 261# DL, PR
    3s of 95, 105, 115 OHS

  15. DL: did a few sets of 5 with 88# kb
    OHS: 3×5 45#

    hip was fine coming in, hobbled going out, I fear deadlifts may be the next movement off the Xfit menu for me 🙁

  16. DL: 209 (PR)
    OHS: 55, 60, 65, 70, 75
    Row: 18 cals. Short little legs suck.

  17. Jenni and I are headed to San Antonio and Austin for the rest of the week for the Paleo FX Theory to Practice Symposium (http://www.paleofx.com/), so I used today as a bit of a testing max effort day.

    Weighted Chin-up: 90# x 3 (PR)
    Deadlift: 385# (PR)
    Shoulder Press: 135# x 4 (PR)
    Turkish Get-up: 95# per arm (PR)
    Russian KB Swings: 88# x 20, 70# x 20, 53# x 20
    AirDyne max cals in 1 minute: 44

    Phew! See you guys next week.

  18. DL: 195 (PR)
    OHS: 65(2), 70(2), 75
    row: 22

  19. DL: 205# (fail at 215#) 5# PR
    OHS: 95# x 3, 105# x 1
    row: 19 cal
    air dyne on sunday: 25 cal

  20. deadlift – 258 (+5 pr)
    shoulders feeling ehhh, so back squat instead – worked up to set of 3 @165#
    airdyne – 27 cals

  21. DL: 335#
    OHS: 135, 145, 155, 165, 175#

  22. DL: 201 PR by 1#, but still a PR!
    OHS: 45, 55, 67, 72, 77
    22 cals on rower

  23. DL: 258 (+5 PR) First PR post injury. WOOOOO!
    OHS: 89, 94, 99, 104, 111

    Airdyne: 30 cal

  24. DL: 308# (+3 PR)
    OHS: 110, 132, 142, 154, 165 (2), missed the last rep @ 165, according to Dave because “You think too much”…next time i’ll get it!

    1. Also, 31 cal on the rower

  25. DL: 198#
    OHS: Praticed with bamboo and PVC to work on shoulder mobility

  26. DL: 385
    OHS: up to 95 (learning this–first time since on-ramp class)
    Row: 29cal

  27. DL: 181#
    OHS: 45×2, 55×2, 67#
    Rox: 22 cal

  28. DL: 199 (PR +7, sooo close to 200)
    OHS: 57 x 3, 67, 72 (PR +7)
    Row: 16 cal (Realized about 1/3 of the way through that the units weren’t set to calories, panicked, tried to change units while rowing [unsuccessfully], then realized at the end that I could just change units after. Whoops. So that row could’ve gone a bit better…)

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