Day 59: Happy Friday; 2 Minute Max

Our coaches; Jodaye and Nicole (in their Dead Bugs pose)

Friday; July 19th, 2013 - the Wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

3 Rounds

-  100 meter JOG
-  10 Kettle Bell Swing
-  10 Side Stretch Lunges
-  10 Yoga Push-Ups
-  10 PVC Passes
-  10 PVC Overhead Squats


SKILL:

DEADLIFT    5, 3, 1, 1, 1, 1 RM (Rep Max)

   OR     5 x 5    If Less than 6 Months @ GYM


WOD:

WOD Results @ 5PM;  Name, Weight (KB), Totatl Reps

-  MAX PUSH UPS in 2 Minutes
-  30 second REST
-  MAX SQUATS in 2 Minutes
-  30 second REST
-  MAX SIT-UPS in 2 Minutes
-  30 second REST
-  Max Kettle Bell Swings in 2 minutes
-  30 second REST
-  MAX Double Unders or SKIPS in
     2 minutes


Today Coach:  Dan


My Thoughts:
Decided to come to the 4 PM class today; some running around to do afterwards.   Didn't want to pass up on the class. 

Warm-Up; New this time was the Side Stretch Lunge.  Keeping it light and used a 35 lb Kettelbell.  This is just the warm-up; but as always.. Broke into a sweat afterwards.

SKILL; Deadlift, my favorite!   Still making progress on this, adding 20 lb to my max each time this SKILL comes up.   Achieve my new 1RM today.  My partner, Leanne also hit her 1RM as well.    However, Dan did come around and pointed out that I'm doing a Stripper Pose..  I'm breaking form; where my butt lifts before the rest of the body does.   He demoed it, and I tried again on one of my other lifts.   Later, both Dan and Nicole came by and gave me some additional pointers.  My last set, I hit my 1 RM (265 Lbs) with the corrected form.

WOD; go all out and do your max of each exercise within 2 minutes.  You get a nice 30 seconds to rest and get ready for your next set.  I used a 44 lb Kettlebell for the swing.  I felt winded on this as I had to stop three times to catch my breath.   Here's my breakdown:

Push Ups :  34
Squats : 68
Sit-Ups : 38
Kettle Bell (44 Lbs) Swings : 32
Skip : 111

Total : 283 reps

Misc:
I'm looking forward to the day that I will hit my third personal milestone on DEADLIFT.   I think at that point, I can say, Entering BEAST MODE!

Have a great weekend everyone!   ...Tackling one WOD at a time!