5/31/12

Today was a very long, but good day in the gym. I try to deadlift on Wednesday's and Crossfit Harrisburg had a heavy deadlift workout, so it was perfect. The WOD was:

You have 40 minutes to complete the following:
120 calories on the rower
40 Deadlift at 345#
80 Ring Pullups

I chose to do a 60 calorie row at the beginning and end, then do 10 rounds of 4 deadlift, and 8 pullups. I talked to some people this past weekend about the efficiency on the rower. This helped A LOT for saving energy. I was able to keep my pace around a 1:50 and my strokes per minute around 16. This is slower, but I used WAY less energy than I usually do. I finished in 38:06

Next, my team did Event 2 from regionals this year.

1000m Row
25 Pistols
15 Hang Clean at 225/135#
* Each team member must finish each movement before moving on to the next.

We finished in 23:06 which was a pretty good job. We did not all quite do it RX, but time-wise it was pretty good. I thought the hang cleans wouldn't be too bad, but after 2 WOD's it was very hard and slow. I think my sets went 5,2,1 (slipped) 3, 4. I dont think I pushed it as much as I could have, but it was still a good workout.

Tomorrow is REST! My shoulders need it, so I will be doing a lot of stretching and mobility.