Fitness - Dead Lifts & Anaerobic WOD - 12/15

I slept like a baby bear cup last night. I starting feeling really tired around 7 and hit the sack at 9:30 pm sharp. It felt so good to get that much sleep, I woke up and felt great this morning.

Focus: Dead lift, work up to heavy set of 5
1x5 - 130 Kg (286.6#)
1x5 - 150 Kg (330.7#)
1x5 - 160 Kg (352.7#)
1x5 - 170 Kg (374.8#)
1x5 - 160 Kg (352.7#)

I felt alright about my deads this morning. It definitely felt heavy but I did feel like I had more in the tank.

After the focus we got after some anaerobic training. Anaerobic training focuses on really short, but really intense loads of work. Anywhere from 30 seconds to no more than 2 minutes. It's designed to be short intervals and is extremely helpful in building an increased work capacity, increased lactate threshold, speed, power and fast twitch skeletal muscle.

Today's WOD was fun.

WOD: 3 rounds of
21 front squats - 61 Kg (135#)
7 kettle bell over head sit ups - 16 Kg bell
3 minutes rest

Score/Time(s): r1 - 45 seconds, r2 - 42 seconds, r3 - 41 seconds
Calories burned (focus through end of WOD): 603

I killed today's workout. The Rx was 43 Kg (95#) and the top time at that weight was 45 seconds. I was all set to crush this WOD when Dave said he wanted me to go heavier and still beat that time. He said 60 Kg but I put it 61 because I wanted to use 135 pounds. And when Dave tells you to do something, you do it.

I had gotten to the gym a little early and saw how the guys were struggling with 40 kilos so I wasn't sure how fast I'd be able to go with 61 kilos. I surprised myself with my times. I was super stoked. I didn't expect my time to decrease each round and I certainly didn't think I'd get them done as fast as I did.

The kettle bell sit ups were done by holing a kettle bell overhead with one arm while performing the sit up. To count the rep the bell had to be fully locked out with your chest upright and forward. It didn't matter what arm you used or if you switched arms halfway through, it just had to be 7 reps total.

Another rest day tomorrow and I'll likely go really easy on Thursday. I see another night of great sleep in my future for tonight.