Deadlift Monster

One of my best weeks of training ever I think. I was able to run, ride my bike, and row. That's in additon to the other variable madness that CrossFit provides. Over the last 5 days, I've gotten 7 workouts in that vary in movements and duration. I tend to go until I get tired, then I take a day off. I had a pretty solid week on Paleo, with one off meal Wednesday night, but pretty good otherwise. I don't feel tired right now, but will take a day off tomorrow.

That said, what better way to wrap this 5 day stretch with a deadlift monster!!! Here's the deal for today's WOD.

Deadlift 225lbs.
1,2,3....,15
You must drop the bar at the end of each round, but you also must go unbroken for each round. For example; first round, 1 rep - drop the bar, second round, 2 reps - drop the bar, and so on until round 15 when you have to do 15 reps unbroken. If you break and drop the bar before the reps are complete, you have to repeat that round.

I love this crazy stuff, AND it's deadlifts, so I was anxious to see what happens. I was pretty steady through the first 5-6 rounds. I was breathing pretty heavy but had good strength and just needed a few seconds between rounds to take a couple deep breaths. At about round 10, I started to really suck wind. I decided to start out on the bar, and pause for a split second at the top, mostly to breath. I would do that for several reps and then would start increasing the pace. Rounds 14 & 15 were pretty brutal. My hands got pretty tore up and my forearms were pretty rocked, however, not once did I feel like it was going to drop, not even close. I AM GLAD I DO GRIP TRAINING. This is a prime example of why I love to do the grip training. There's so much pain during this WOD that, having a solid grip eliminates something that I would otherwise have to worry about.

10:50 was my time. I don't know if that's good or bad. I got up on the bar when I was sure I could do the number of reps for that round, I was not about to repeat a round!

I slayed the monster, and it was good.

Bear crawls, broad jumps, and more!

Today is going to be another 2 WOD day, I need to burn some calories, and so long as I have good energy, I might as well do it. This morning's adventure was one that I threw together. I figured my buddy Rich would be faster, and he was, this is really more up his alley, but I liked it (when it was over).

3 rounds for time:
20 yard bear crawl
10 pullups
10 broad jumps (max distance on each)
20 back extensions
20 box jumps
20 floor situps
(like GHD, just laying flat on the floor, touch toes at top, keep butt and knees pressed to the floor)

I came in right at 16:00 minutes. Hot dang this was harder than I thought it would be. When focusing on max distance on the broad jump, they take some energy!

Tonights WOD:

4 rounds for time:

400m row
6 KB swing right arm, 24kg
6 KB clean right arm, 24kg
6 KB swing left arm, 24kg
6 KB clean left arm, 24kg
12 KB sumo high pull, 32kg
12 KB swings, 32kg

Was able to knock this out shortly after getting home from work. 16:46

A really great day for me, 2 pretty intense WODS, solid times, solid efforts. I rock.

Some CrossFit mainsite WODs

So, I hit the last two WODs off the CrossFit main site, good stuff. After being sick last week, I think I am finally back to near 100%. Yesterday's 'War Frank' is not really in my wheelhouse, I just am not able to knock out that many pullups, in any amount of time. We actually just did a 1 pullup/1 dip per muscle up, we did not do the appropriate 3/1 conversion - that would have been 75 pullups and 75 dips per round, or 225 total!!! Ouch. I made it through 2 rounds on my own and did 25 jumping pullups on the last round. I don't recall doing too many squats recently, so I had some pretty good DOMS this morning in my legs, haven't felt that in a while!

Today I decided to jump out of character and attempt to do some running. I have some low back issues, and when combined with all the other movements, running was just putting a beating on my back (whereas rowing does not). But, it's been feeling real good as of late, and I've been sneaking in some short sprints to finish some WODs, so I figured, what the heck. I took the WOD off the CF mainsite and added some HSPU's in front.

HSPU's
3-3-3-3-3

8 rounds
400m run
90 sec rest

I only did 6 rounds and kept the pace pretty slow. I gradually increased on the last 2 rounds. Legs felt OK, back felt OK. DOMS wasn't really a factor, only when I was done, and like right now after sitting on a conference call for 30 minutes....

OK, I'm done.