Fitness - WOD 7/11

I started out the morning with an awesome ride on my fixie through Madrona and Capitol Hill, down into Downtown Seattle then to Fremont to hit up an 8 am WOD. And wouldn't you know it, it was a heavy dead lift day. Needless to say, I was dreading the ride home because I knew my legs would be Jello.

WOD: 5x3 of dead lifts, max effort
1x3 - 130Kg (286.6#)
1x3 - 130Kg (286.6#)
1x3 - 136Kg (299.8#)
1x3 - 136Kg (299.8#)
1x3 - 140Kg (308.6#)

Followed by 21-15-9 for time of:
alternating lunges (right leg - left leg=1 rep)
knees to chest (1 leg at a time, right leg - left leg=1 rep)
Time: 5:08

Finally:
400m farmers walk - 24Kg kettle bell in each hand.
12 pull ups

Calories burned (including bike ride in, WOD, bike ride home): 1505
Calories burned (WOD only): 601

This was a good WOD. I hadn't done dead lifts in a long time so it felt good to get back into it. Since I hadn't done them in so long I wasn't sure how much I would be able to do. I started at 150Kg for my first set which was way too heavy (I only got 2 reps, there was no way I would be able to get 5x3) and I had to back it down and start over on my first set and work up from 130Kg.

My last set was a struggle for sure but I feel like I could have gotten more. Since it was my first time back with deads in a while, I decided to not go for broke and focus more on my form as I got tired.

NOTE:
In retrospect, I probably should have taken today off along with tomorrow. It was my 4th CrossFit day in a row and I'm freakin' spent. I don't think I will do four days in a row again. The most I think I can handle is 3 in a row so I'm going to try to break the week up a little more.