Last week, I took the whole family to Atlantis in the Bahamas for an amazing, sunny vacation. We swam with dolphins, went jet skiing and para-sailing, ate like kings, gambled a bit, and help celebrate the 42nd anniversary on Bahamas independence.
Also, I went to the gym a few times to work on my Sun's Out, Guns Out challenge commitments. When I returned, I had a morning of coaching on Sunday followed by some competition practice with Ashley. Getting pumped up for this comp next Sunday at CrossFit 2A!
I was surprised to see that the Ben teaches the deadlift almost exactly the way I do. The only difference is I spend a bit more time helping folks find that starting position. Most of my athletes have mobility issues that prevent both a flat back and good butt and shoulder position.
I went quite heavy for this much volume. However, I missed 2 sets. I used 255# as my working weight and hit sets of 12, 8, 12, and 8.
3 x 3
Started with my old 1RM of 165 and got 2 sets of 3. Went to 175 for 1 set of 3. Had to break for the MetCon below, then hit 1 rep at 195 and 1 rep at 205# for a new 1RM PR. Dropped 215#. Might be able to get that on a different day.
50 Burpees to a 6" target
Finished in 5:24. Was hoping to do 10 each minute, but that got tiring. Considering 3 sets of 15 next time, plus 5 at the end. Pacing is key, and I still suck at that part.
Started with sets of 10, but that became exhausting. Switched to sets of 5; much better. Finished in 8:48. This was my first time trying this one, so I was happy to finish it RX. Next time I will try to manage my breathing and rest better.