New Deadlift PR!

Yesterday's wod was pretty brief (thank God) so I finished my workout with some wieghted pull-ups and deadlifts.

At CrossFit Oakland

"Karen"

150 wallballs for time w/ 14 pound ball

=11:54

First of all, I really don't care for wall balls. I'm a small person and getting the ball up to the 10' target isn't easy. Unfortunately, this is exactly why I didn't get the Rx'd credit for this wod.

Weighted Pull-ups 5x3

5-5-4

w/ 5 pound weight

Deadlift 5-3-3-2-2 reps

134-153-165-180-180

I haven't tested my 1RM in a long time, but 180 is more than I have ever lifted, putting my 1RM well beyond my goal of 1 1/2x BW. Hooray! Tom C. was watching the last set of 2 and said that my back was a little soft and that I "hitched" on my last rep. This is pretty typical when lifting near your max, but I'll be careful to watch for this next time I attempt heavy deads.

Thanx for the pointers Tomas!

Food Today:

6:30 AM

Lg. Americano

w/.5tbs heavy whipping cream

8:15AM (Post Work-out Meal)

2oz Turkey

1 Plum

4.5 oz Sweet potato

=2P/4C/0F

11:30AM

.75 cup Non-fat Cottage Cheese

w/ cinnamon & coconut milk

Coffee w/.5tbs heavy whipping cream

=3P/1C/8F

Workout this AM:

"Nuke'd by Nicole"

Row 2000M

then 5 rounds of the following 3 exercises:

7 pull-ups (chest 2 bar)

7 OHS (65 pounds)

7 Burpees

finish with 50 Double Unders

=26:12