2008

WOD: Heavy Deadlifts and 1000m row

WOD: Heavy Deadlifts and 1000m row
Its amazing, but dead lifts have helped with my SI joint injury tremendously. Up to 4 months ago, if I was to do any heavy lifting or squats my SI joint (lower lumbar) would flare up for up to 8 or 9 days. This injury is one I've lived with for nearly 16 years and I thought I was destined to never go heavy again. Wrong! Cross-fit has helped me work through and beyond this injury by way of strengthening the muscles around the joint.

Tuesday's workout of the day consisted of dead lifts to 1 rep max followed by a 1000 meter row on the Concept 2 rowing machine.

The Deadlift progression was (in reps) a set of 10,10, 5, 5, 3, 3, 1, 1; then immediately into a 1,000m row

Your score is your max dead lift less your total row time (in seconds)

For my workout I did the following:

10 x 135
10 x 185
5 x 225
5 x 245
3 x 285
3 x 305
1 x 325
1 x 365 (this is my new personal best!)

Then I completed my row in 3:20 (total of 200 seconds)

365 - 200 = 165 total score

Give it a rip! Post your score to comments.

Here's a great video on proper dead-lifting technique etc.

[youtube=http://www.youtube.com/watch?v=pjBI9qxibTc]
Share by: