PR's all around!

Tuesday 1/31/12

Strength:
Deadlift- 5,5,3,3,1,1

I have never followed the 553311 plan for lifting, but I have really enjoyed it so far. You get just enough reps, as well as working up to a heavy set of one. If I am feeling good, I will try to set a new PR on that last set.

Tiffany had to go to a basketball game so we went over to CrossFit Harrisburg early. We drove seperately because she had to get her WOD in and leave. I decided to do some skill work, stretch, and work on some overhead squats. I began with working double unders. I am beginning to get a lot better with stringing double unders together. Before I would usually do 4 or 5 in a row and then get tripped up. I am now doing about 13 or 14 in a row, but I am still a long way off from mastering these. I worked the double under for about 15 minutes, then moved to the overhead squat. I figured it would be a good day to try and get a max, since it would not wear my legs out. My previous best was 155 for 3 reps, and I had not worked up to a set of one. I was able to get 195, and failed at 205. I was happy to get this weight, since it is a brand new lift for me. I am assuming this max will jump rather quickly for me as I continue to improve my form.

Now to the deadlifts. I was the only one at my 5:30 class which was very odd. This has been the class that was packed every week where would would have to do our WOD's in waves since we had so many people. My work sets in deadlift were:
5- 315
5-365
3-405
3-455
1- 475
1- 500! PR

I wanted to work on some touch and go reps at a heavier weight since I know some WOD's have a 315# deadlift for reps. I did the 315 touch and go pretty quick and easy. I think about 10 reps would be my max on that without having to drop the weight. As I was working up, I wanted to get a 500# deadlift, especially since I had never maxed on it before. The most I had successfully gotten up was 455, but that was pretty easy. Luckily after last time deadlifting, Frankie scooped up some steel plates. This made more room on the bar, so I was able to add more than 455#. I got the 500# deadlift, and I am sure it was ugly. I was so excited to get it though (trust me, I am feeling it today!). Frankie has a picture of me that I will post later in the week.

WOD:
7 rounds
7 Deadlift 225#
7 bar facing burpees (hop over bar after each burpee)

This WOD looked easy on paper, but became very tiring very quickly. I was able to get through the first two rounds no problem, but the burpees were really tiring. As the rounds went on, me and Frankie looked at each other and said the bar seemed to be getting harder and harder to clear. I did everything unbroken, but I rested A LOT in between each set. It didn't help that I just picked up 500# about 10 minutes before. I finished the WOD in 8:46, a decent time, but certainly not my best. Frankie beat me by about 20 seconds (I wish I had his leg stamina). Overall it was a good day. I think the fact that I ate very well helped with energy purposes as well. Today we have a lot of running. With my back as tight as it is, this should be an interesting day

195 Overhead Squat