How I love the Deadlift. who knew this would be the case. Especially if you read one of my older posts from 1972. Where my working Deadlift weight was 125 lbs. If ever inspiration was needed, must remember it’s really quite something to go back and read these posts, from not even one year ago. Super helpful when I let myself get down and convince myself of something ridiculous like I’m not making progress. Horse Sh*t.
Completed: with the most awesome strong person ever, Kim. Didn’t think I could meet her strength, but hung in there at 195 lbs. for round 1, then 215 lbs. for rounds 2, 3, and 4. That’s 6 reps per round. At what only 2 months ago used to be my 1 Rep Max. Progress over horse sh*t. Dean said this word to me today. Horse sh*t. In response to my tentatively not being able to do the Westside Powerlifting 6 week training class. Horse sh*t, he responded. I agree.
II. 8 Minute AMRAP:
4 Hang Power Cleans (155/105)
6 Handstand Pushups
Completed: 6 rounds total. Scaled to hand release pushups, and 75 lbs. on the Cleans. Mmmm… could have maybe pushed to 85lbs., but was feeling rather weak and starry eyed. Decided to get in the reps rather than pass out. Decisions. Decisions.
“…true freedom is impossible without a mind made free by discipline.” – Mortimer Jerome Adler
Sometimes I don’t include the warm-ups in the WOD posting, for whatever reason the WOD always gets the majority of my attention usually because it is the one kicking my ass. But, not today. Seems the warm-up had something to say too. It was determined not to be overlooked. Today the warm-up had a voice. And it came in loud and clear.
20 Jumping Alternating Lunges
Completed. And then wondered how it was possible that we still needed to WOD. Nicely done, ACF. Way to dazzle and keeps us on our toes.
21 – 15 – 9
*12 Minute Time Cap
Completed: Kevin suggested keeping our weight the same as the last time we hit Diane. Mine was 105lbs. in 5:35 back on 4/3/2012. While it felt kind of light to me, I listened to the our local CF Savant and kept the weight the same. So glad I did. My time: 4:37. Knocked off almost an entire minute from my last PR in less than a month. Woot. Also noticed I’m getting lower to the ground on the ring push ups. Very interesting.
And just like that, all my stresses from the day melted away into nothingness. Therein lies the secret to my love affair with CF: Measurable personal successes captured in perfect moments.
II. Run 1 Mile for Time
“I don’t know the key to success, but the key to failure is trying to please everyone.” ― Bill Cosby
Agility Ladder Drills
I. For Reps:
5 Minutes Max Thrusters (95/65) – 65lbs. RX! 28 reps total
4 Minutes Max Handstand Pushups – scaled to ring push ups, 65 reps total.
3 Minutes Max Kettlebell Swings (70/53) – at 35lbs. 48 reps total.
2 Minutes Max Burpees – 12, or maybe 16 total. Oh my it gets a little dark right around here…
1 Minute Max Calorie Row – 17 calories total
Completed: Reps stated above in bold.
II. Farmer’s Carry Relay
Completed: with two 45lbs. kettle bells.
Long weekend ahead, lots to do for work. Will find the time to CF on Friday. Go on over and read Clark’s post on Complacency. Well stated. There’s been a bit of that going on around here. Dare to dream what might be if I just get out of my own way and let myself do the work.