Day: April 11, 2014

Test Friday

Had thought about taking a rest day since I’ve been working out since Saturday. Not really feeling beat up though, so why not.

Warm-up

  • Air Squats
  • Zombie Kicks
  • Leg Swings
  • Sprawls

Deadlift

Supposed to be a 1RM test, but my back isn’t ready for that yet. Need to build it back up yet.

  • 10×135#
  • 5×225#
  • 5×315#
  • 5×375#
  • 3×405#
  • 1×435#
  • Fx455#

Last time I tweaked the back it was trying to do 5 with 375#, but dropping each rep. Doing it unbroken wasn’t a problem today and then the triple with 405# felt good too. I could feel my back starting to pull a little with 455# so I called it quits there. No point in risking injury.

MAX Pistols in 1:30

Really started to feel the burn half way through. Managed 42 reps.

2,000m Row

Was holding a good PR pace until 500 or 600m left. Then it started to get rough. Ended up with a 7:11.1 for a 2.7 second PR.

I was sick of looking out at nice weather all day, so I went back to the gym at 5 for open gym. I also had a pair of the Reebok CrossFit Sprint TR shoes delivered this afternoon, so had to try them out.

300 DU

Only took me 4:25 today. I knew the 6+ was a fluke the other day. That’s over 1,100 dubs since Saturday. Mission accomplished on getting at least 1,000.

Sled Drag

Loaded 135# of plates on to the 35# sled. Did 5 big laps around the parking lot, which came out to 0.57 miles in 14:04 according to RunKeeper.