Deacon Bradley

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Small DT

June 7, 2019 By deacon Leave a Comment

Barbell Conditioning 5 Rounds:
  • 12 Deadlifts [95]
  • 9 Hang Power Cleans [95]
  • 6 Push Jerk [95]
Time: 11:56 Splits:
  • 2:00
  • 2:00
  • 2:46
  • 2:28
  • 2:40
Took round 5 easy – never actually done a 5 rounder of this. Rested each set and focused on good form (mid back started killing me round 3+). Repeat of this wod: Small DT

Filed Under: WOD Tagged With: deadlift, dt, hang-clean, push-jerk

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Running Christine 3

January 27, 2019 By deacon Leave a Comment

1.) Strength Front Squat: 3-3-3-3 across
  • 215
  • 215
  • x
Something not feeling right today. Cut this one short and did some backsquats to round it out. Feeling tweaked from my ruck yesterday. 2.) Conditioning “Running Christine” (because I don’t have a rower) 3 Rounds:
  • 400m run
  • 12 Deadlifts [185] (bodyweight is currently 195 though)
  • 21 Box Jumps [20″]
TIME = 16:45 Super gassed on this one. Haven’t done DL or box jumps in months. Both felt super weak. Held 5:00 pace the first two rounds, but had to walk a bit on the 3rd run. Feeling pretty crushed after this one!
  • Running Christine – 2
  • Running Christine – 1

Filed Under: WOD Tagged With: 400m-run, box-jump, christine, deadlift

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Running Christine

January 20, 2017 By deacon Leave a Comment

1.) Strength

Front Squat: 3-3-3-3

  • 205 across

Felt good, but also like I haven’t lifted heavy in forever… which is true.

2.) Conditioning

“Running Christine” (because I don’t have a rower)

3 Rounds:

  • 400m run
  • 12 Deadlifts [185] (bodyweight is currently 195 though)
  • 21 Box Jumps [20″]

TIME = 16:37

A bit slower than last time, but pleased with the pace. Running felt good. Deadlift felt heavy. Box jumps felt slow but I kept them moving.

Filed Under: WOD Tagged With: 400m-run, benchmark, box-jump, christine, deadlift, front-squat

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Small DT

January 10, 2017 By deacon Leave a Comment

I wanted to put some weights on the bar since I haven’t done that type of WOD in a while. This will do…

1. Conditioning

1 Mile Run (warmup).

2. Barbell Conditioning

4 Rounds:

  • 12 Deadlifts [115]
  • 9 Hang Power Cleans [115]
  • 6 Push Jerk [115]

Time: 9:09

This was fun. I was gassed, but pleased with my pacing and results. ESPECIALLY since I haven’t done any weights at all for a long time. Beat my time from last year too (this wod)!

Filed Under: WOD Tagged With: deadlift, dt, hant-clean, push-jerk

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21-15-9 Deadlifts, Box Jumps

November 21, 2016 By deacon Leave a Comment

1. Strength

Push Press: 3-3-3

  • 135
  • 155
  • 155

Result: It’s been years since I did this. Pleased with this result. Mid back was gassed at the end.

2. Conditioning

21-15-9

  • Deadlift [185]
  • Box Jump [20″]

Time: 7:31

This was great, 2 min faster than 2015. My mid back was screaming from the push press. Kept a good pace with breaks in between sets. I also stopped each set at about 2/3 of the way through. There’s still room to trim some off here.

Filed Under: WOD Tagged With: box-jump, deadlift, push-press

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Small DT

October 4, 2016 By deacon Leave a Comment

1. Conditioning: Small DT

4 Rounds:

  • 12 Deadlifts [115]
  • 9 Hang Power Clean [115]
  • 6 Push Jerk [115]

Time: 10:38

Almost a minute slower than before. Still pleased with the pacing. Plus, I had to take a minute off to help G after the first round. That probably saved me from blowing out though :).

Previous WODs:

  • this one
  • and this one

Filed Under: WOD Tagged With: deadlift, hang-clean, push-jerk

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Quick Strength

September 11, 2016 By deacon Leave a Comment

1. Strength

Deadlift: 3-3-3

  • 305
  • 305
  • 305

Felt great on these. Surprised I could do this since I haven’t done deadlift in forever. I’ll take it.

Bench Pres: 3-3-3

  • 185
  • 185
  • 185

Ouch. Keep at it.

Filed Under: WOD Tagged With: bench-press, deadlift

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Small DT

June 24, 2016 By deacon Leave a Comment

1. Conditioning: Small DT

4 Rounds:

  • 12 Deadlifts [115]
  • 9 Hang Power Clean [115]
  • 6 Push Jerk [115]

Time: 9:52

Exact same time as last time. The difference was pacing and form. I could’ve gone 5 rounds on this, but I’ve got a busy night :). I paced at 2:30 each round and kept a pretty quick pace on the reps with moderate rest. Pleased with this result since I’ve been in the pool way more than on the bar.

Filed Under: WOD Tagged With: deadlift, hang-squat-clean, push-jerk

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CrossFit Games 16.2

March 4, 2016 By deacon Leave a Comment

1.) CrossFit Games 16.2

  • 25 Toes to Bar
  • 50 double unders
  • 15 Squat Clean [135]

Time limit: 4 min (if you complete that it goes on. I did not.)

Result: 8 reps squat clean.

This was pretty brutal. I never do TTB so that was pretty slow. I had 2 min left to finish 15 squat cleans, and that’s a pretty tough movement for me barbell conditioning wise. It felt heavy from rep 1. Glad to be done!

2.) Strength

Deadlift: 5-5-5

275, 275, 275

Since my WOD was only 4 min I did a strength set after. I haven’t done deadlifts in a while so I was please just to get this under my belt. I need to beef up my deadlift if I want to keep going up in cleans and snatches.

Filed Under: CrossFit Games Open, WOD Tagged With: deadlift, double-unders, squat-clean, toes-to-bar

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Small DT

January 14, 2016 By deacon 2 Comments

Crazy week doing that entrepreneur hustle. Squeezed in a late one though:

1. Conditioning: Small DT

4 Rounds:

  • 12 Deadlifts [115]
  • 9 Hang Power Clean [115]
  • 6 Push Jerk [115]

Time: 9:52

This was fun. I took a short break between each set, but I felt like I kept up a pretty good pace. I wanted to go 5 rounds, but my form was faltering at the end of 4 and it was pretty late.

Filed Under: WOD Tagged With: deadlift, dt, hang-clean, push-jerk

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