Day 166: Deadlifts and Box Jumps WOD

Wednesdsay; October 1, 2014 - the Wall @ ROCK JUNGLE (West)

Warm-Up:

1000 meter ROW

2 ROUNDS:
-  10 PVC PASSES
-  10 PUSH PRESS with BAR
-  10 KOZAK SQUATS
-  12 meter INCH WORMS


SKILL:

HEALTH:
4 x 3 reps  PUSH PRESS @ 80% of  1 RM      -  REST 3 minutes Between Sets

FITNESS:
PUSH PRESS
5@40%,  5@50%,  3@60%,  3@70%,  3@80%, 2@85%, 1@90%
REST 2 Minute between Sets


WOD:   for time

Name / Time / Health or Fitness / Rx or Weight

HEALTH:

5 Rounds
-  8 DEADLIFTS @ (Men: 185 lbs / Women: 130 lbs)
-  16 BOX JUMPS (Men: 24" / Women: 20")

FITNESS:

5 Rounds
-  8 DEADLIFTS @ (Men: 245 lbs / Women: 170 lbs)
-  16 BOX JUMPS (Men: 24" / Women: 20")

Today Coach: Jodaye

My Thoughts:
Just the workout that I needed after a long and frustrating day at work.   Saw it was Deadlifts and my eyes lit up.   Saw the SKILL, Push press with 80% of my 1 RM (rep max).  I can't remember what my 1 RM is.  Figure tonight would be a good time to find out (80% of it).

Warm-Up; started with a 1000 meter row; I need to work on this (stamina).  Took about 4 minutes to finish this.  I'm not sure if that is good or not.  All I know is that I don't feel as strong as I used to.   I was averaging 32 to 34 strokes/minute (s/m).

SKILL; Went with the HEALTH stream and worked on 4 rounds of Push Press @ 80% of my 1 RM.   Of course, not know my 1 RM; my numbers changed as at each round.   135 lbs is a good number.  I'll have to do some lifting on a weekend to determine what is my 1 RM.  Due to the number of people we had to partner up, there wasn't enough racks for everyone.

WOD; DEADLIFTS  One of, if not; my favorite lift. I know my upper limit on the DEADLIFTS is in the 300+ lb range but to get to that weight, I normally do each set of 5 with a 3 to 4 minutes rest between set.  Since this WOD was for time, I decided to play it safe and went with the 185 lb.  Again, it's 8 reps.  It all adds up in the end.  That's 40 reps @185 lbs, combined with 80 Box Jumps. 

Misc: been logging all my weights, scores and time into the Beyond the Whiteboard (http://www.beyondthewhiteboard.com).    But since I have many readers here, I've decided to continue blogging and as well as post pictures of the WOD and WOD Results.    Because I'm sure not every Crossfitter is using BeyondtheWhtieBoard.

Remember to stay consistent in your training and tackle one WOD at a time!!