Fitness - Back Squats & Kettle Bell WOD - 10/14

Focus: Back squats, 5x3, working up to a max weight for 3 reps
1x3 - 140 Kg (308.6#)
1x3 - 145 Kg (319.7#)
1x3 - 150 Kg (330.7#)
1x3 - 155 Kg (341.7#)
1x3 - 160 Kg (352.7#)

It felt good to get under some heavy weight this morning. I originally was going to do front squats in place of back squats because I really want to improve my clean. But I felt a little twinge in my wrist this morning as I was warming up and it didn't feel right with the weight racked on my shoulders and my wrists bent back. It didn't bother me the rest of the WOD though, weird. I still plan on only front squatting for a while in order to get more comfortable with the lift and increase my clean max.

WOD: AMRAP in 15 minutes of,
3 kettle bell dead lifts - 24 Kg bell in each hand
3 kettle bell SDLHP's - 24 Kg bell in each hand
3 kettle bell cleans - 24 Kg bell in each hand

Score: 23 full rounds
calories burned: 622

Today's WOD was done with a partner. I went through the entire kettle bell complex while my partner rested, then I rested while she performed the complex. When both have gone through it once, that equals one round.

I'm really happy with today's effort, this WOD was a ton of work and required a lot of grinding out reps. My partner this morning was Laura, she's one of the top women at Level 4 CrossFit Seattle. She's even spent a little time as an Olympic lifter. I've learned a great deal just from watching and talking with her. Needless to say we were both looking forward to pushing each other. We shot out of the gate at a blistering pace. We were getting one round (that's both of us through the complex) about every 30-35 seconds.

We kept that pace for a long time and only started to slow down with 5 minutes remaining. Our pace was extremely consistent throughout the WOD, the time it took per round slowed down by only about 10 seconds in those last 5 minutes.

My upper back, legs and arms were burning from this one. It became extremely hard to grip the bell because my forearms were getting so fatigued. We finished strong with a final push and got in 2 rounds with just over 1 minute left on the clock.

I feel great after the work put in at the gym today.