Fitness - Weighted Sit Ups/Dead Lift & WOD - 1/5

Damn, I haven't felt soreness like this in my quads & glutes for quite some time. The squat cleans and wall balls from yesterday crushed them. My shoulders and back is pretty sore as well.

When I got to the gym this morning and saw that we had a good amount of hip work again today, I knew I better be good and warm before getting into it.

Focus: Cross sets, 5x5 of dead lifts with weighted sit ups between sets.
2x5 - 172 Kg (379.2#)
3x5 - 176 Kg (388#)

This is pretty heavy for me for sets of 5 so I'm pumped I went this high. We were supposed to be doing some active rest between sets so i chose to do weighted sit ups, holding 40 Kg (25 and 15 kg plates) over head. It was a good little combo of heavy deads and weighted sit ups.

As I said the other day, it would be fun to find out my CrossFit total. All three lifts (squats, presses and deads) have shot up a lot.

WOD: AFAP
100 CrossFit (full extension overhead) kettle bell swings - 32 Kg (70#) bell

Score/Time: 4:24
Calories burned (focus & WOD): 478

I decided I'm going to work this in as a finisher at least once a week. It was pretty harsh but this kind of work is extremely beneficial. A straight up heavy blast of hip work in a really short amount of time.

I was planning on using a 24 kilo bell but Dave had other plans. He said the point was to go heavy. Today was the first time I've used the 32 kilo bell while doing full CrossFit swings, and now I don't think Dave will let me use anything lighter.

It takes so much more hip drive to go full extension, it's almost impossible to sandbag it. Because if you do and you try to use your shoulders to swing it up overhead, you'll loose it and it'll come straight down on your head.

I got 33 in a row before my first break. I should have kept going and tried to get as many in a row as possible because after I set the bell down to rest for a breath or two, it broke me. I found it hard to get back into a rhythm and I set it down often. Getting 10-12 reps then setting it down again for 5-10 deep breaths.

As I said, I look forward to throwing this in once a week and really improving my endurance. My hips were shot after this bit of work.