Deadlift and Chieftain

In the first WOD of my last week at CFA before summer break begins in earnest, I managed to get a pretty solid new 1 rep max deadlift PR, and then pushed my way through a few humbling rounds of “The Chieftain,” a metcon involving ring push ups, hang power cleans and push presses.

New Program

Training Cycle: Week 3/6 (Work Week)
No Alcohol Month 5/5
Diet: Calorie Cycling (2 days low, 1 day high), Whole/Clean/Paleo Zone w/ 2x-4x fat
First workout of the Week

I missed my customary Monday workout because I was busy all day, and had only had about 2 hours of sleep before the 5:00 am class time, my usual spot. So this was the first workout this week.


Agility ladder. Stretching. Calisthenics. 400 meter run (barefoot).

Strength: Deadlift

Result: 135 x 10 / 225 x 1 / 245 x 1 / 265 x 1 / 285 x 1 / 305 x 1 / 315 x 1 (PR) / 325 x 1 (PR)

An awesome session. My form degraded on the 315 and 325; it was time to stop. My new PR is about 1.8x my bodyweight, and is enough to put me officially at “intermediate” level according to common standards for the deadlift.

WOD: Cheiftain

AMRAP in 3 minutes of:
10 Ring Push-ups
8 Hang Power Cleans
6 Push-press
1 minutes rest b/w rounds
Complete 3 total rounds. Pick up where you left off at the end of each round. Use 70% of your push-press 5RM not to exceed 135/95lbs. Post total rounds plus additional reps.

I used only 80 lbs on the bar, due to a stupid error in math. I meant to do 90 lbs.

Result: 5 rounds plus 10 ring push ups

Analysis: I did considerably worse on this WOD today than I did in January, using much less weight and completing only 3 more total reps. The limiting factor in both sessions was my Ring Push-Ups, not the HPCs or the Push-Press. The Push-Press was hard, and would have been harder at 95 than 80, to be sure, but I was so slow on the push-ups that I was actually embarrassed!

Oh well… better luck next time! PR on the deadlift and then a sucky WOD. You take what life gives, up and down.

Let me know what you think...