Day 106: ME Deadlift, DE Front Squat; 8 Minute AMRAP; Endurance Month

Friday; December 13th, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

-   400 meter RUN

2 Rounds of:

-  3 WALL WALK
-  6 INCH WORMS
-  9 RING ROWS


SKILL:

#1  ME (Maximum Effort)  DEADLIFT   5 x 5
        70%, 75%, 80%, 85%, 90%  of 1 RM (rep max)

#2  EMOM (Every Minute On Minute)  x  8 minute
       DE (Dynamic Effort)  FRONT SQUAT
       2 REPS @ 50% of 1 RM (rep max)


WOD:

8 MINUTE AMRAP (As Many Reps As Possible) OF:

-  3 Burpees
-  3 WALL BALLS (Men: 20 lb / Women 16 lb)
-  6 Burpees
-  6 WALL BALLS
-  9 Burpees
-  9 WALL BALLS
-  12 Burpees
-  12 WALL BALLS
-  15 Burpees
-  15 WALL BALLS
-  18 Burpees
-  18 WALL BALLS
-  21 Burpees
-  21 WALL BALLS


Today Coach:  Matt


My Thoughts:

Warm-Up; ran on the treadmill again and figure that 0.25 is the value we use to equate to 400 meter.  This was something that both Emma and Leanne figured out on Monday and pretty much what we have used since.  I still feel like an Elephant running with the Gazelles in the class.   I'm still doing regardless how I feel.  The Wall Walk was easier today than it was on Wednesday where I pretty much died.

SKILL; two skills to work on tonight.  First skill focus on Maximum Effort on our DEADLIFT.  Normally, I would be ecstatic about this, but I wasn't.  I had came in to do an extra workout and I tried to lift close to my last 1 Rep Max from the end of October.  I was shocked that I couldn't even come close; it was more like I was about 50 lbs under.   So obviously, my confidence was not quite there this evening.  I slowly build up to the 215 lb mark and already felt it.  295 lb was my 1 RM.  Here's where things gets funky.   I could do 220 lbs; but I couldn't even lift (do 1 rep) @ 235 lbs.  This would been my 80% mark.  I know that we are doing 5 rounds @ 5 reps.  But geez.  So Matt suggested that I drop down to my previous weight. Where I could at least do 5 reps.   At that point, I was pretty much spent.
I had ask Matt what the heck was going on and why the large drop in weight.  He could only guess o why.   It could be that when I last did the my 1 RM, everything was dead on.  My diet, rest, emotional/physical state, the stars were aligned!   Where as today, everything was off.    The only other thing I can associate to this is that 1)  We haven't done this type of workout for a while 2)  I had a massage in the morning (yes, I should had the day before or the day afterwards)  3) It was what it was, just a bad day and my body didn't want to perform.
I guess I feel more humble with this then anything else.  Disappointing, yes; deal breaker, No.   There will be other days.
Skill #2 involved Dynamic Effort with the FRONT SQUAT; similar to what we did the other day.  It's normal pace for FRONT SQUAT until you hit bottom; and you have to explode upwards for 2 reps.  You do this for 8 minutes..  Resting for the remaining time up to the minute after you complete your 2 reps.

WOD;  nothing is more fun than doing Burpees.  Embrace it, and you will get better.  That's what I keep saying to myself.  Rx (As Prescribed) was 20 lb for Men and 16 lb for women.   It's a bit heavier than what I normally used.
Managed to get up to 15 Burpees and 7 Wall Balls @ 20 lb.  It was good enough for me!

WOD Result;  Name / Time

Misc:
Stuck around and visited; worked on more handstands with Leanne.  At the same time, she attempted to show me Headstands.  It's not Crossfit related; but something that we've been working on.   I suck at that and swore that Handstands is far more easier...   I guess I'll work on that other stand another day.

Thanks for reading and until next time...   ...Tackling one WOD at a Time!!!