Killed by Tempo Deadlifts

It was nice to skip a day from WODs yesterday and taking a longer rest today as well. Went in for the 5:15pm.

Warm-up

• 3 min Jump Rope
• 2 Rounds
  • 3/3 World’s Greatest Stretch
  • 5 Pull-ups
  • 10 Am. KBS (35# KB)

Went 3 minutes straight on the jump rope without a single miss.

Strength

5×5 Deadlifts at 2-1-2-1 Tempo

Pushed it to the limit and it was absolutely brutal. Went 225#, 275#, 305#, 335#, and 365#. It was heavy and I started to round the lower back just a little at the end. Fought to get all 5 reps in and that was definitely the max weight for the tempo. Then not much of a rest before starting the WOD. Forgot to take off the shoes for the deadlifts too.

WOD

• 50 Am. KBS (53# KB)
• 25 Pull-ups
• 150 DU
• 25 Pull-ups
• 50 Am. KBS (53# KB)

Went 35 reps and then 15 KBS to finish off at the beginning and worked on butterfly pull-ups. DU were a struggle today, but got through them. The last 50 American KBS were really tough. Finished in 12:05 overall. Was done with the warm-up, strength, and the WOD is less than 45 minutes.

Got home and started to go into a tunnel vision and a headache. I think it was from the tempo deadlifts, which really killed the WOD as well. This is only the 3rd time a CrossFit class has hit me like this. Should have probably gone lighter on the deadlifts, but really pushed them to the limit.