Big Step Forward

Got out of bed feeling great today! Back felt great and most of the soreness from Tuesday was gone. First wrestling meet of the season this afternoon and  excited about going for a new Deadlift 1RM this morning. I knew it was gonna be a good sized group at the DP since we are celebrating D-Nips's 1 year Crossfitaversary today. I was extremely happy to see that the "snow storm" hadn't started yet.

Got to Prevail a few minutes late and jumped right into warm ups. Felt really fluid on the rower and light on my feet through the agility ladder. All good signs that I was shooting on all cylinders! Broke a decent sweat and back was feeling nice and toasty. Let's do it!!

Strength
Deadlift - find new 1 RM
bar x 8 - 135 x 5 - 185 x 5 - 225 x 3 - 275 - 315 - 365 - 385 - 405 - 430 - 455 - 475


- 59lb PR!!! My old PR was pretty weak. It was done last June and my back wasn't very strong back then. I knew I was gonna blast right through it today just from the training weights I've been using. Felt great lifting 455 off the floor. Pretty good speed on the bar, felt easy past the knees. I thought 475 was doable. Got it off the floor and felt my back twinge a bit, so I let it go to fight another day. I was expecting 425ish, so 455 was a great surprise anyway. This leaves me pretty excited and hungry to get after it in training for the next few months. Really want to look into the WS Barbell speed days to pick up a few training tips/ideas that might help.

WOD
10:00 AMRAP
    10 Power Cleans (115#)
    20 WB Sit ups (20#)
    30 DUs
= 4 + 22

- At first glance I wasn't too excited about this WOD. Saw the light power cleans and the first thing to pop in to my head was a flashback to "Wittman". Harv even asked if I wanted to go heavier, when my initial thought was should I go lighter back to 95lbs like the Hero WOD to try and redeem myself. I decided to stay with Rx for the day. The cleans were a prefect weight. Worked a lot smarter today and used some tips given by a friend. Everything felt great. Focused on slower reps in the cleans, setting the back, and getting the legs involved a lot more in the catch. Went unbroken - unbroken - 5/5 - 5/2/3 - 6/2/2
- WB Sit Ups suck! I hate them. I'd be a much happier crossfitter if we never used a wallball or kettle bell for anything else again. My chest and arms were still pretty sore from all the push ups and ring dips a few days earlier. The sit ups stunk because my arms gave out. My abs never really felt it. The sets were all broken up. My shoulders gassed.
- DUs were a main focus and my catch up point (I was chasing D Nips & Cannons the whole WOD). I was very pleased with the rounds here, especially since my shoulders were pretty gone. I had 1 miss in the first 2 rounds and the last 2 rounds were unbroken. Felt very smooth and relaxed today.


Here is a double under video that helped me a ton trying to figure the mechanics out...

Watch him go....