Thursday, January 6, 2011


Assigned WOD was :

5 Rounds for time of:
15 Sumo Deadlift High Pulls (Men 95 lbs, Women 65 lbs)
15 Thrusters (Men 95 lbs, Women 65 lbs)
Post time to responses.


I'm having really bad low back pain after yesterday's heavy deadlifts. I did the warm-up with the bar (35 lbs) and that was enough to let me know there was no way I would get through even one round of the WOD. So, I rowed instead, and ended up with a PR. Go figure!

Rowing really helped my lower back to loosen up. I'll be closing my office door and doing some stretches throughout the day, as well.

My WOD today:

Row 5K

My time: 25:13.4 PR!


  1. I don't know if you have a history of back injury, but assuming you are not...I get this pain too. I have been advised to go lighter and to make sure that my posterior chain is engaged at the start of the lift (and through the lift--all the way up and all the way down), so I don't get that inadvertent back buckling. Just try to do an absurdly heavy DL (that you know is beyond you) and see if you don't get that back rounding, when you try to force it up anyway. That's it! That's where things go wrong. Invariably, when I'm incorporating DLs for time, I neglect that portion on some of the lifts and I can always feel it in my lower back the next day. Good luck!

  2. "but assuming you don't"...
    Ooops. Proofreading is my friend.