Fitness - Dead Lifts & "Christine" - 9/16

I was thinking on my bike ride into the gym this morning that it had been a few days since we did a WOD that had any type of running or rowing. This is no joke, I knew in my gut that today's WOD would have one or the other. Unfortunately, I was right. Today's WOD was killer "Christine", a CrossFit benchmark.

Focus: 5x3, dead lifts
1x3 120 Kg
2x3 140 Kg
2x3 160 Kg

I felt really good on my dead lifts this morning. My one rep max a few weeks ago was 184 Kg and today I did 2 sets of 3 at 160 Kg. Which makes me think I could get up to the 190 Kg (or a little more) range for a one rep max. I was pretty pumped up and ready to take on Christine.

WOD: "Christine" is 3 rounds for time of:
500m row
12 deadlifts (body weight) - 86 Kg
21 box jumps - 20"

Time: 9:48
Calories burned (focus and WOD only): 488
Calories burned (bike to gym, focus & WOD, bike to work): 1012

I'm happy with this WOD only in that I was shooting for a sub 10 minute time and I got it. I know I can get this one closer to the 9 minute mark. As hard as I pushed myself it just was not going to happen for me today.

This WOD was brutal. It's probably one of my least favorite benchmark WOD's that I've done for two reasons. The first, I really do not like rowing. The second is that we had just finished 5 sets of really heavy dead lifts and now we had to row, do more dead lifts and box jumps. All of which are guaranteed to turn your legs into Jello.

All I tried to focus on was keeping my 500m splits under 2 minutes and I was able to do that. First 500m - 1:43, second - 1:52, third - 1:58. After doing such heavy deads in our focus the body weight felt like nothing and I was able to keep a rhythm through those. Believe it or not, the box jumps are the hardest part of this WOD. And going straight from box jumps back to rowing is not fun either.

I'm planning on taking tomorrow off and giving my legs some much needed rest. I may go into the gym and work on the skill chart but I'll try hard to not participate in tomorrow's WOD.