Fitness - Strict/Military press & WOD - 1/14

Another night with plenty of sleep and felt great getting to the gym this morning. Started off with some standing military/strict press and got after an AMRAP WOD.

Focus: Strict/military press, 5x5
1x5 - 40 Kg (88.2#)
1x5 - 65 Kg (143.3#)
3x5 - 80 Kg (176.4#)

Felt really strong. 3 sets of 5 at 80 Kg is a new PR. Last time I we did sets of 5 (late December) I maxed out at 3 sets with 76 Kg. Pretty stoked on this gain. My strength and conditioning continues to improve every month. I attribute it all to the paleo diet. It's the first thing I say when people ask me how I keep getting stronger and faster.

WOD: As many rounds as possible (AMRAP) in 15 minutes of:
5 inverted row on rings - feet elevated on 20" box
10 V-ups
15 CrossFit (full extension) kettle bell swings - 32 Kg (70#) Bell

Score/Time: 13 full rounds, 5 inverted rows, 10 v-ups, 2 swings
Calories burned (focus & WOD): 629

Got after this AMRAP pretty hard, a few swings short of 14 full rounds. I was spent for sure. I continue to get more and more comfortable with overhead extension on the swings. Learning how to use my hips and save my shoulders as much as possible.

The inverted rows were done with feet elevated on a box or stack of weights with the rings lowered. Lay below the rings and grab them, place your heels on top of the box and hang with your body in a straight line (rigid plank). Hanging with straight arms, you should be just below parallel. You then pull up with the rings next to your rib cage. You should finish with your angle just above parallel.

The v-ups were fine but my abs were a little sore from all the sit ups yesterday. I'm stoked for this Saturday's level 2 classes.