I woke up before my alarm this morning and sat in bed, letting the rest of the house get up. It’s been a while since that’s happened, but was nice to sit and listen to the madness build before we all went our separate ways. Kind of a nice, unexpected way to start the week.
After that, the madness took over until it was time to head to CrossFit Continuum for a morning class. We had a solid group of folks for 8:30 with Coach Drea (due any day now). Brent, Sarah, Melissa, Jake, Charlton, Nic & Nichole. Lots of weights moving by the time we were done.
We warmed up with a little three round progression:
- 100m run
- 10 med ball deadlifts (20/14#)
- 10 banded good mornings
Then we shifted to deadlifts and my math was tested. My current one-rep (set back in December 2016) is 345#. My max was 355# set back in November 2015.
And then we started with some light deadlifts on the dumbbell:
- 75# x10 (22%)
- 175# x5 (51%)
- 205# x5 (59%)
- 235# x5 (68%)
- 225 #x3 (65%)
And from there we did the workout, which was five sets of 3 reps:
- 275# x3 (80%)
- 295# x3 (85%)
- 315# x3 (91%)
- 315# x3 (91%)
- 335# (failed three times) (97%)
I felt pretty good at 315# once I got warmed up, though I was fighting my shoulders rounding a bit. Drea said my last few sets (except for 335# where I failed to get it up) were better with pushing through my heels and no obvious rounding.
As far as the 335# went, I did get it off the ground but couldn’t convince my body to stand it up . But I’m happy with 315# x6 — all of them touch and goes until my grip gave up during the 2nd rep and I dropped from the top. I think if we were doing heavy singles I would probably have managed 335# and maybe progressed back to 355#.
But I’ll take it. I mean, I’m not Jake moving a small car on the other side of the room (probably close to 400#), but I’ll take it. 🙂
Now we’ll see what the rest of the day holds! Thanks Drea and great work 8:30 class!