Deadlift and Sit n’ Slam

Decent though short sleep. I am fighting some kind of cold. One block breakfast. 6:00 am workout at CrossFit Asheville.

Warm-Up

Running about, cone drills, karaoke, etc. Stretching. Push-Ups (20), Overhead Squats (20), Cross-Chops w 25 lbs Kettlebell (10 each side), Wall Ball Shots w/ 12 lb medicine ball (20).

Strength: Deadlift Work Sets

Two weeks ago (on Oct. 13th I did five or six (apparently I lost count) “work sets” at close to 70% of my current 5 rep max P.R. (which is 275 lbs, set on Sep 8th), i.e. 90 kg (198 lbs). Today another day of work sets, this time was supposed to be done with 75% of my 5 rep max, which is about 206 lbs. However, for convenience’s sake, I went with 77.1%, or 212.2 lbs (comprising one 45 lb bar, 2 x 45 lbs plates, 2 x 15 kg [33.1 lbs] plates, 2 x 5 lbs plates).

Result: 10 x 45 / 5 x 35 / 5 x 5 x 212.2

Volume: 6,380 lbs, an increase of 538 lbs over my last deadlift session.

WOD: Sit n’ Slam

12 minute AMRAP:
4 sit-ups
4 ball slams
200 meter sprint
add 4 sit ups and ball-slams per round… (i.e. 4, 8, 12, 16, 20, 24)

I used a 10 lb medicine ball (mainly because Rustan and Tom stole the 12′ers).

Rounds: through the 24 rep round, and 12 situps into the next round.

29 Surprise

In celebration of Mr. K’s birthday we did 29 of the evil burpees for time.

Result: 2:12

Warm-Down: Treadmill Running at the Y

12:00 min, ~5:00 mph (12 min mile), 1.01 miles, 143 calories.

My plan is to continue to run in 12 minute sessions after WODS in increasing speed; 1 session at 5.5 / 1 session at 6.0 / 1 session at 6.5 / 1 sessions at 7.0. After that I will bump it up to 14 minutes and run the progression from 5.0 to 8.0 (5.0 / 5.5 / 6.0 / 6.5 / 7.0 / 7.5 / 8.0). Then I will bump it up to 16 minutes, and run the progression from 5.0 to 9.0 (5.0 / 5.5 / 6.0 / 6.5 / 7.0 / 7.5 / 8.0 / 8.5 / 9.0). If this is possible!

Friday Night Cheating

A day of sensible and quality eating went south, sometime after work. At work I had a huge lunch. Then later, a whole lot of greasy chicken, pistachios, and tequila. No foods strictly forbidden to me, but too much booze, and the calorie count went HIGH.