Fitness - WOD 8/5

I was not even phased by my alarm going off this morning so I missed my usual 7 am CrossFit class. It must have been my body telling me, nay, commanding me to get more sleep. The extra hour sure did feel great!

Missing my morning class did have a positive effect on my morning though. It allowed me to cook an awesomely delicious 5 block breakfast (which can be found on my 8/5 nutrition post). Something I usually only have time for on the weekends.

I did bike to work today and the brisk commute mixed with a little light exercise felt awesome.

I plan to attend the 6pm class after work today so stay tuned for today's fitness entry. I will try to post it tonight after diner but I might have to post it as late as tomorrow morning.

Best regards,
Evan

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Ok, I made it to the 6 pm class. I really need to make sure i get to the morning classes, I just don't have the same energy or motivation after a full day of work. But I'm proud of myself for going.

Today we did some dead lifting then partnered up for some wall balls.

WOD: Max reps dead lift with body weight
28 reps - 90 Kg (198.4#)

150 Wall Balls -20#/10ft

Time: 11:20
Calories burned (Dead lift and wall balls only): 620
Calories burned (including bike to gym, deads and wall balls, bike home): 1231

The goal for the dead lifts was simply to rack on what you weigh, and crank out as many reps as possible with that weight. Right now I way 182 so 90Kg was 16 pounds over, but I didn't want to go any lighter than that. In fact, I had 100Kg on the bar but I went down to 90.

I felt pretty good about that performance, as I said I wanted to go heavier but thought it best to stick to the Rx. For some reason my hamstrings were extremely tight and never really felt "ready to go". Even after our stretching and warm up sets. My goal for next time will be anything above 35 reps.

For the wall balls we teamed up in pairs of two and each had to complete 150 wall balls but couldn't go at the same time, we had to alternate. My partner and I decided to do 5 sets of 30 (because that's how they do it at the CrossFit Games). I would do 30 and then rest while he did 30, until we got to 150.

I was happy with our time, I was pretty much going as fast as I could and didn't stop to rest until my 3rd and 4th set. Both times I split it up into 20 and 10. On the last set I was strong mentally and didn't break at all. I dug in, tried to ignore the pain, and cranked out 30 uninterrupted. That felt good.

After all that dead lifting and wall balling, lets just say the bike ride back home from the gym took about 4 times as long as it should have. My legs and shoulders were DONE!