Nothing better than blogging on Friday night…amiright?? Anyway…today’s WOD:
Deadlift: 65% 1×3, 75% 1×3, 85%x 1xMR (max reps)
Benchpress ladder (explained below)
L2: 3/4xBW / 1/3xBW
L1: .5 xBW / 1/4xBW
(BW = body weight)
6x 400m run 1 minute recovery
Today’s workout was MUCH easier than yesterdays. I barely broke a sweat, which is super rare for me (I sweat a lot…)
For deadlifts, I based my percentages on a max of 150 but I think I undershot that.
For 65% I used 95
For 75% I used 105
For 85 I bumped it up to 135 (which is wrong, I know) BUT I got 7 reps at 135…which leads me to believe my deadlift max is way more than 150.
Then we did a bench press ladder. Which means:
Minute 1 – 1 rep
Minute 2 – 2 reps
Minute 3 – 3 reps (so by this point you’ve done 6 in 3 minutes)
So it sounds pretty easy, and the first several rounds really aren’t that bad. And then you get over 5 minutes and then it starts to suck.
Even though I’m ‘technically’ level 2 now (but um not all the time) I didn’t quite do 1/3 of my body weight through 6 rounds. Most folks got 8 rounds or more (and one girl was still going when I left, I think she was up to 13 or 14!)
We didn’t have enough time to do the 400 meter runs. So sad. J
It’s the first time I’ve done a bench press in at least over a year…probably longer. So I’m okay with what I got. I do seriously need to strengthen my arms/chest/shoulders. Which means doing more pushups (and I suck at pushups so bad) But my arms are already shaking when I try to bring my lunch to my mouth so that’s a good sign, right?
Tomorrow should be a fun day. My friend Ashlyn also Crossfits and we are going to watch a competition, then doing the Saturday morning WOD at my box…super exciting! Hope everyone has an awesome weekend!