Fitness - Dead Lift PR & Heavy WOD - 1/15

Went to bed pretty early last night but must have woken up about 5 different times through the night. For whatever reason I had a pretty restless night. I ended up getting some energy but it just took me a while to wake up.

Focus: Dead Lift, 5x3, working up to a few heavy sets.
1x5 - 110 KG (242.5#)
1x5 - 140 Kg (308.6#)
1x5 - 170 Kg (374.8#)
1x5 - 191 Kg (421.1#)
1x5 - 182 Kg (401.2#)

Very happy with this effort. A couple weeks ago 190 Kg was my 1 rep max, so 3 with 191 felt sick. Heavy, but still sick. Deads have been a weak spot in my fitness for a while so It's great to finally see the weight creep up. I have a feeling my low back will be a bit sore tomorrow though.

After our focus it was time for a heavy WOD. I was still jacked about the dead lifts so I was ready to get after it.

WOD: 10 rounds for time of
3 full squat cleans - 86 Kg (190#)
3 ankles to bar

Score/Time:
Calories burned (focus & WOD): 623

This got heavy fast but I powered through it. When I got back to the cleans to start each round I just had to keep telling myself, "It's only 3 reps". Taking each rep from the ground (as opposed to hang cleans) you want to make sure you go lower with a flat back/neutral spine. It's just as important to control it on the way down as it is on the way up.

I was ripping off all three reps in a row without having to drop the bar until round 8. My grip just failed on me. I'd get two, drop the bar, reset and complete the last rep. On my 10th round I dropped the bar to reset after each rep.

The ankles to bar wrecked my grip. And it was pretty tough just because today was the third day in a row we've had intense ab work mixed in the WOD. My core was fatigued for sure.

I plan on getting lots of rest tonight and getting after the level 2 skills and level 2 met-con classes tomorrow. I'm excited because a good friend (he's also the man responsible for getting me into CrossFit) of mine is joining me for the carnage/punishment. I'll post the workouts tomorrow.