Canada Day was spent moving my oldest child into his first apartment. So "deadlifts" mostly.
Then I spent the afternoon at Calypso water park with the little kids and Kiza until the rain came. Up until that point, it was a blast. According to the kids it was the "Best Day Ever".
Follow that up with a dog wake up (we are dog sitting), a Dexter wake up and a Delilah wake up, when my alarm went off at 4:50am, there was no way.
Dex slept in until 8:45! By the time I got everyone delivered and was on my way to the bus it was almost 10!
Hey wait, there's a Crossfit class at 10! Change of plans, going to Crossfit before work. Since I was technically on call yesterday, in case of cyber attacks, I have no qualms arriving late, and I'll work through lunch, since I clearly won't be going to the gym.
So we did a 500m row + 5 rope climbs for time to "warm up"
Finished in 5:08. Lack of tape on the ropes made it hard to know when you were at the top. I used the Force.
Dead lifts were the strength work and I was a little bit worried. I pulled something last time and wasn't back to normal for several days. (That was 3x3 at 315#).
Today was 1 at 80%, 2 at 85% and 1 at 90%. I felt that more recent deadlifts and pulls had gone well, pull moving day yesterday. So I decide to use my real 1 rep max to calculate the weights. 80% of 365# is 292#, so I did 295#, 85% is 310#, so I did 315#, and 90% is 329#, so I did 330#.
Went well. No issues. Felt strong. I'm going to try and do some dead lifts at least once every other week to try and maintain.
The WOD was rough:
8 bloody rounds of:
- 16 air squats
- 8 toes to bar
- 4 power cleans 155# (scaled wisely to 135#)
14:40 just wanted to beat Kamil who went 14:50ish but I don't know what he had on the bar (It was less than 155# but other than that I know nothing).
Toes to bar sucked so bad. Squats were fine. Could've gone faster, but I needed to save some juice for the rest of the work, especially 8 rounds worth.
Cleans were okay.
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