Fitness - Dead lifts & WOD (w/vest) - 10/16

I slept much better last night but woke up still feeling sore. Less sore than yesterday morning, but still feeling it.

Focus: 5x5 dead lifts, cross sets
1x5 - 150 Kg (330.7#)
2x5 - 155 Kg (341.7#)

I had to stop the dead lifts early because I started feeling some pressure in my lower back. 155 is on the lighter side and I hadn't really planned on going past that anyway. But it would have been nice to get 5 sets in. My lower back, glutes and hammies are still super sore from that kettle bell complex on Wednesday.

I took the rest of my dead lift time working out the lower back muscles with a foam roller and seriously stretching out my hamstrings. After the stretch session I felt much better.

WOD: Score = amount of reps for each exercise (jump ropes not included) added up
30 seconds air squats
30 seconds jump rope (singles)
30 seconds rest

30 seconds push ups
30 seconds jump rope (singles)
30 seconds rest

30 seconds box jumps
30 seconds jump rope (singles)
30 seconds rest

30 seconds burpees
30 seconds jump rope (singles)
30 seconds rest

30 seconds dumbbell push press - 50# dumbbells
30 seconds jump rope (singles)
30 seconds rest

30 seconds pull ups
30 seconds jump rope (singles)
30 seconds rest

Score: 145
Calories burned (focus, stretching & WOD): 368
Weighted vest: 4 pounds

This was a nice, short little met-con. I really enjoy workouts like this, short bursts, high intensity, mostly body weight used. I incorporated the vest on this one. Even though this is only my second time working with the vest, I've really enjoyed this added dimension to my workouts. I look forward to increasing the weight after the next time or two I use it.

After the WOD there was just enough time left to have a little competition. Sean (the coach) took the 4 people with the highest scores and we had a max rep box jumps in 30 seconds competition. I barely won it with 36, the amount to beat was 35.

Overall, a nice semi-light WOD this morning really felt good. I'm excited for tomorrow's level 2 class, I hear it's going to be intense.