Riding High

I know I said on Saturday I said that Deadlifts were good
for what ails you, but I had no idea how good they could be. Everyone runs in
to down periods in their lives and for the last few days I’ve been
struggling.  I can’t get moving in the
morning, I go to bed early and I still wake up mentally and physically
exhausted. Sometimes the only thing that keeps me moving is being on a schedule.
Monday, Wednesday and Thursday I need to be at @CrossFitCanuck, no thinking,
just do it. I have to keep going no matter what because I’m afraid I will get
complacent and end up back over 300. This morning I was ready to cancel and
just come back tomorrow. Then came the Deadlifts.
400m Run
20 Squats
10 Split Jumps
20 Jumping Jacks
10 Squat Jumps
20 Mountain Climbers
Everything was stiff, but the exciting part of the warm-up
was I was finally able to do a Mountain Climber without discomfort. Yay! I was
working with @SarahBassels again tonight and we were working the Front Squat. I
was working below my numbers, but I was trying to get focused on keeping my
core engaged and pushing from my heels. We lifted every 90 seconds, 5 reps
@115lbs, 4 reps @125lbs, 3 reps @135lbs, 2 reps @145lbs and 6 reps (ME)
@155lbs. I felt a ‘twinge’ in my right hip on the last rep so I stopped here.
This is where things get interesting…
We had a 10 minute Deadlift component lifting off of a 2”
riser. We were working up to a heavy 3 touch and go. I figured I would work up
to 275lbs (mainly because I had doubts that I could get anywhere near my 1RM of
405lbs).  With Tav ready to stop us if
our form slipped, I started moving. It felt AMAZING! I kept going and before I
knew it, I was switching with @Keilshammer to work with Kris. We hit the heavy
3 @365lbs with no problem and Kris hit 405lbs. I locked in and hit 1 rep at
405lbs, but I knew I wouldn’t be able to hit 3 with good form. Thing was, it
felt easy. So in a display of vanity (yeah, it happens), I put on some fractional
plates on and attempted 407lbs. BOOM! New PR and it felt easy. I’m pretty sure
if we had more time I could have hit 425lbs, but that’s next time.
WOD (15 minute CAP)
3 Rounds of
200m Sprint
10 Front Squats (@135lbs)
2 Rounds of
10 Burpees
10 Snatch Pulls (@135lbs)
1 Round of
20 Box Jumps (24”)
10 Clean & Jerk (@135lbs)
Still coming off a PR high, it was time for a burner. Yes,
it burned. I felt really strong on the 3 Runs and a little less so on the Front
Squats. Burpees are Burpees and the Snatch Pull was a good mod to keep me from
working overhead. I would like to say that the Box Jumps were all jumps, but
there were some step ups in there just so I could keep moving. All told, I was
done in 14m28s and it was a hot mess. The whole #530Crew (as always) rocked it!
800m Run
7 Chest to Bar
10 Pull-ups
Shoulder Mobility (Rings)
Shoulder Mobility (Band)
Glute Stretch
Hip Stretches
Quadriceps Stretch
Back Rollout
I was feeling so amazing by the time I was done, that when I
got the news @matt_5577 didn’t have anything torn in his elbow, it was a giant
cherry on the night. I’m still buzzing. There is a lot coming up in the next 30
days (France, SportingLife 10K and the Ride for Heart) and a night like tonight
has me feeling way better about it.
See you tomorrow,


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