Deadlifts Killing Me at Crossfit

My ego is going to get me intro trouble. Day two of my On Ramp program with EverProven and I already think I can carry more weight than I should during dead lifts. That’s probably because I felt like a champ after back squatting 85 lbs (which is a funny story all in itself).

I showed up to my On Ramp class a little early and while I was waiting for coach Kate to finish up with someone else, coach Scott took some time to get me warmed up for my session. He’s brutally thorough in his explanations, but I’ve found it’s helped me be the comfortable with knowing what to do during lessons. He’s also one of the reasons I didn’t give up Crossfit entirely since he didn’t make me feel like I couldn’t keep up with everyone. (Not saying anyone did, he just approaches coaching with positive encouragement.)

So we did some squats, some ring rows, and then he introduced me to how I haven’t been doing push-ups correctly my entire life. Yup, me, who can throw down 15 without stopping, can’t even do two in a row now that I learned my elbows are in the wrong position. Tuck those suckers in.

Then Scott released me to Kate for back squats and was given the women’s bar (35 lbs) and 2 10-lb weights (total 55 lbs). And I squatted that like a champ. I forgot to take a video this time, so you’ll have to deal with this YouTube video I found to know what I was doing:

So the 55 pounds was fine, and we added another 5 lbs on either side of my bar, so I was up to 65, that was a little rougher, but still fine. Then Kate asked if I wanted to put on more weight and my ego said yes. So we grabbed some 10 pounds weights to replace the 5 lbs weights, except I didn’t take off the extra 5 lbs weight on my side. And I squatted, and I couldn’t understand why I was leaning to the left. It was heavy, but not that heavy. I felt like I was off center.

When I racked, I told Kate I wanted to go up, so she went to grab some 2.5 lb weights (she calls them cookies), and as she walked by my side of the bar, she saw my side and realized what had happened. I hadn’t back squatted 75 lbs, I had squatted 80 pounds. Whoops.

Realizing what happened, we popped the 5 lb weight on the right side to even out the bar to a total 85 pounds. And I shook a little with the weight, but I got all five reps in like I had with the other weights. So excited!

Then we went to my timed workout: deadlifts and wall balls.

I got cocky and started my 9-8-7-6-5-4-3-2-1 rep workout with the 85 pound weight for deadlifts. Yeah, I learned my lesson quickly, only getting the first set of 9 reps in, then bailed, dropping the weight down to 75. Then could only do that for the 8 and 7 reps, and went down to 55 pounds. Light, but do able. By the final single rep round, I was literally crying out for someone to just take me out. So rough, but such a good workout.

I think keeping your form for that many deadlifts is key to not hurting yourself, and it’s super easy to lose form when all you want to do is quit. Finished in just over 10 minutes. Could have been faster if I hadn’t pushed myself on the weight. Lesson learned.


Deadlifts and Ball Ball Rounds
Reps 9-8-7-6-5-4-3-2-1 (Starting with 9 reps each your first round, then 8 your second, 7 your third, etc.)

Previous Post Next Post

You Might Also Like

1 Comment

  • Reply My Current Best Friend, My Heat Pack - Roni's Blog April 2, 2015 at 8:06 pm

    […] out those dead lifts I was doing on Tuesday night have finally caught up to me. And now I’m paying for it with a sore back and having to call […]

  • Leave a Reply