Fitness - Dead Lift Max - 1 Round of FGB - 8/21

This morning was a good one for me. I don't mind them, but I'm usually not stoked to see dead lifts on the white board. I believe I should be stronger at these than I am. But today it was our choice to go for a 1 rep max, or a 3 rep max. I wanted to see what I could put up one time so I decided to give it my all for 1 rep.

Our WOD for the day was one round of Fight Gone Bad, a little taste of what's to come in September. We'll get to that later though.

Focus: Dead lift, 1 rep max effort.
1x1 - 182Kg (401.2#)

WOD:
1 round of FGB

Score: 156
Calories burned (including focus and WOD): 476

I was actually pretty pleased with my dead lift effort. I was not expecting to get that much. I was even more stoked because once I got to a calculator, I learned that I had just put up over 400 pounds (barely, but still). I felt strong today for sure, yesterday's rest day paid off in full.

I was equally as pleased with my one round Fight Gone Bad performance. For anybody who doesn't know what Fight Gone Bad is, It's:

60 seconds at each station with a running clock throughout = 1 round, 3 rounds with one minute rest between rounds, for a score. Which is the combined total of all reps at each station plus the calories burned on the row machine.

Exercises are as follows:
Wall Balls - 20#/10ft mark
Sumo Dead Lift High Pulls - 75#
Box Jumps - 24"
Push Press - #75
Row - for calories

The first time I did FGB for real I was very new to CrossFit. Needless to say I got WORKED! My score was 289, which I was not happy with back then. And today, I consider that to be a terrible score for me. But, as I said, I was less than one month into CrossFit when I was subjected to this brutal WOD. So I can't feel too bad about it.

I was excited to hit it hard on this one round and see where I'd be in comparison. My goal in September is anything over 350 which I believe is totally do-able. I look forward to smashing my previous score regardless.

I felt really strong with every movement and for the most part went unbroken at each station. I think I rested the bar on my shoulders for one breath, twice, during the push presses. But if this is any sort of indication for Fight Gone Bad in September, I'll be reaching my goal, no matter what.

For more information on Fight Gone Bad, visit this link.

For a video on the brutality of Fight Gone Bad, click here.