TD 78

the reason we snuck in this training day tonight instead of conducting it tomorrow morning, is so that we get a full day of rest before The Living Dead.  today was truly an action packed day of heavy lifts and challenging metcons... also, after this morning's session, HD and i found out that Gaddafi was killed in a crossfire.  so when i'm old and gray, i can tell my grandchildren that on training day 78, Gaddafi ceased to exist...

haha, anyway, tonight was split up into: (1) deadlifts and (2) a timed workout.

deadlifts
5reps/140lbs, 5reps/175lbs, 3reps/210lbs, 5reps/230lbs, 5reps/265lbs, 5reps/300lbs

today i PR'd as i've never physically deadlifted 300lbs before.  theoretically, based on percentages, my 1RM is 350lbs, but i've never picked up anything heavier than 275lbs until tonight.... i was a bit concerned because we did a ton of deadlifts for our metcon this morning, so i was worried it would greatly affect our performances tonight.  i'm glad it didn't and it makes me wonder what would've happened if we didn't have deadlifts this morning.  would we have done better?  or would we have done worse (because maybe the morning was the warmup we needed)?  HD killed 325lbs on his last set and so far our results are a testament to 5/3/1 and CrossFit.  we're very thankful we have both those methods in our lives.

next, for time
4 rounds
15 box jumps
300m row
15 kettlebell swings (25lbs)

here are my last two rounds:

i felt really good during this metcon.  i could've been more explosive with my jumps towards the end as i stepped down and could've rowed a bit faster.  i believe i went unbroken throughout the four rounds if you don't count stepping down on the box jumps.

results
HD: 10min 49sec     DV: 10min 7sec

even though tomorrow is supposed to be a rest day, i am thinking about running... we'll see.  after this weekend, i'll have a few days until the Men's Health Urbanathlon & two more weeks until TM: Tri-State!!! the 4TWC team t-shirts should be here within a week and i'll be sure to post pics.

will be sure to post media from this weekend.

get involved w/or donate to the Wounded Warrior Project

cheers,

-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer