Day: January 11, 2012

At CrossFit Full Strength Warm up 2 rounds…

At CrossFit Full Strength.

Warm-up
2 rounds

  • 10 single leg extensions (each leg)
  • 10 GHD sit-ups
  • 10 Hip extensions
  • 10s Samson stretch (each side)

Strength
Deadlift: 5 sets to get to a 3RM
Reset at the bottom between reps. No touch and go.

WOD
3 rounds

  • 400m run
  • 30 KBS (53# KB)
  • 15 Push-ups

First time going for a heavy deadlift, so I really had no idea where to start or where I would end up. Did sets of of 115#, 135# 165#, 195#, and 215#. Could have gone a bit heavier, but it’s a good place to start. In the WOD I finished in 13:33. Doing American KBS are just a bit more taxing on the system compared to Russian. They wiped me out!