Today I met up
with Scoob and Greg and decided to hit Open workout 14.3. I’m not signed up for the Open so it wasn’t
being sent in but still wanted to try this WOD.
We loaded the truck up with the barbell and the incremental weights up
to 315lbs. I didn’t think there was any
chance of getting to the round of 365 so I didn’t bring the extra weight. For those of you who aren’t familiar with the
workout it’s an 8 minute time cap with 10 deadlifts @135lbs 15 box jumps 15
deadlifts @185lbs 15 box jumps 20 deadlifts @225lbs 15 box jumps 25
deadlifts@275lbs 15 box jumps 30 deadlifts at 315lbs 15 box jumps and finish
off with 365lb deadlift. It is an 8
minute workout so you go as far as the clock will allow you to do. Many good competitors got to the round of 315
and a very few made it to the round of 365.
I have been dealing with my knee injury and
this was the first lower body movement I have done in close to four
months. So I knew my strength was going
to be way down. I also elected to do
step-ups instead of box jumps to save my knee which would eat up some
clock. We took the weights down to the
local sports park and had a tape measurer looking for a 24” platform. We finally found an electrical box that was
25” perfect. We set the barbell nearby
and set up for the WOD. Greg went first
and ended up with 97 total reps then Scoob totaled 60 reps. Last I was up and we had now moved the
barbell a little further from the box since it was making large divots in the
grass. I got through the first two rounds
pretty quickly under two minutes. Then
on to 20 reps at 225lbs I broke them in to three sets of five and then did two
triples totaling 21 reps oops! I got to
275 and this felt much heavier then it use too but I haven’t done any lifting
in four months. I had developed a
pounding headache and the deadlifts were just making it so much worse. I got a triple and then just did fast
singles. I wound up getting 14 reps at
275lbs when time ran out. I got a total
of 104 reps, not bad for four months of knee injuries. I think if I had been able to do box jumps
and shortened the distance from the box and the barbell I could have finished
the fourth round and wound up somewhere in the 130 rep range. Looking at the video I used all back and
little to no legs. This was probably me
sub consciously protecting my knees and a slight pull in my right hamstring. I’m surprised how well my lower back held
up. I pride myself usually on my
deadlifting form and how much hip torque I can create but there was little to
no movement from my hips today. Not all
of my reps ended up on film but close enough. Here is the video
