11/13/18

AM Workout (0530)

Today was an awesome session... went into open gym and got in and out within an hour. Got a lot of intensity out of today. Completely stoked to be back in the 500# club.

A.
Dead-lift
1 RM

-Singles = 425, 445, 465, 485, 500 (fail), 500# ... this is the most I've deadlifted in years. I haven't pulled over 500 since early 2015. Great stuff, this went up very easily despite the miss at the first attempt. I came back and nailed it very smoothly.

B.
Every 12 for 24 (2 sets):
500m Row
30 KBS (72/53#)
20 Strict HSPU
10 Ring Muscle-ups
30/20 Cal Bike

-8:27
-10:21

-Sets went 21/9 for KBS ... 10/5/5 for HSPU ... 6/4 MU .. tried to keep a 65 RPM on the bike. All sets the same except for going 10/5/3/2 on the second set of HPSU. Overall great/tough training. No better way to get back into crossfit than just doing tough shit like this. Today was a good day.

PM Workout (1500)

Running workout, on a 20:00 clock

Every 3 for 12 (4 sets):
400m Run

straight into...

Every 2 for 8 (4 sets):
200m Run

-400s were 75, 81, 85, 85 (rough)
-200s were 36, 35, 36, 34 (not so rough) ... felt a little gassed on the 400s, but overall I was happy with how I felt. Have been focusing solely on strength, so it was nice to run and not be completely gassed.