DL/Lunges, assorted skill work

early afternoon

Work up to 1rm Deadlift

95x5, 135x5, 185x3, 225x3, 275x3, 315, 365, 385 (f), 365

5 sets of 3x315 DL, 20 weighted lunges (36#)

Didn't feel too strong on the deadlifts today. 365 went up somewhat easy, form felt pretty good. But 385 didn't even move off the ground. I didn't want to push it too hard so once I felt my back start to go I didn't pull anymore. Overall not too bad

evening

Assorted Skill Work

Max burpees - 1 minute: 27

Max l-pullups: 12

Work up to 1rm front squat: 95x5, 135x3, 155x3, 185, 205, 225, 245 (f), 235 (f)

Max # push press (95#): 30

500m Row for time: 1:34.5

Pretty good session overall. I'd like to get 30 burpees eventually, and I think I could if I hadn't eaten right before...they were literally BURPees. Tied my PR on the front squat, and might have gone higher but I started losing my back stability at the higher weights, probably due to the deadlifts. I've got to check but I think this is close to my PR on the 500m row, I made the mistake of slowing up at the end thinking my stroke was going to carry me through the end, which might have cost me a little time, and I was definitely less tired this time than after my last 500, which is good. I was definitely going at a lower stroke rate, and concentrating on stronger pulls.

Affiliate Workout

Afternoon

Today we did the final workout from the 2009 Crossfit Games Affiliate Cup

75 Squat Cleans-------------scaled to 50 (135#)

150 Toes-to-bar------------------------100

150 Box Jumps-------------------------100 (24")

75 Thrusters----------------------------50 (95#)

35 Muscle-ups--------------------------20

150 Burpees-----------------------------100

150 Double-unders---------------------100

300 Walking Lunges-------------------200 (35# plate overhead)

The workout was originally intended for teams of 4, but we scaled it back for a team of 3.  This was a great workout because of the variety.  I was able to do a few of something, and then when I got tired, I could switch over to something else, and just chip away at it that way.  Our team did pretty well.

I need to practice my double-unders, I could only get like 1 or 2 at a time and then smack myself in the back with the rope, it looks like somebody whipped me.  Same with the muscle-ups, I can get 1 pretty reliably, but not a lot more in quick succession

WALK IT OFF

1. Warm-up: Tabata Push-ups, Squats, Pull-ups
2. 5 rounds for time: 800m run, 30 wall ball (20#), 30 KB swings (55#)
3. 400m walking lunges, Active Stretch
---------------------------------
1. rx'd: Push-ups (20, 20, 20, 16, 9, 14, 15, 9) Squats (20, 20, 20, 20, 20, 20, 18, 19) Pull-ups
(8, 8, 8...stopped)
2. Scaled - 4 rounds: 800m row, 25 DB thrusters (20#), 25 KB swings (55#)
29:38
3. 200m walking lunges (130 steps)

Brutal...haven't done tabatas in a while so the push-ups killed me. Tried to pace myself to get 20 in each set, so I stopped short on the first few, but I'm gonna build up to it (20 for 8 sets is my ultimate goal). Squats weren't bad, I took the same approach but my legs were just tired by the end. Pull-ups were pretty bad, just wasn't feeling it and my hand's not quite up to it after tearing it last week.

The main workout was pretty hard, I scaled it back so it wouldn't take me an hour. I can definitely tell a difference in my fitness though, at least as far as how many thrusters/swings I could get without having to stop. Previously I could only get like 10 at a time but I'm up to 15 for the swings and I got the whole last set of thrusters with no stop.