03/11 WODs

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Saw this on the main page and decided to go for it. I do miss the main page and thought I could do pretty well at this. I seemed to think that 10 minutes was achievable. And for some it was. But not for me. Not even close. This was an a$$ kicker with the volume. 150 of each... Yikes!

16:47

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD
Bike: 12x 20sec Sprints,All out Efforts... 2 min Recovery between sprints. "Come into this at speed to maximize the 20sec sprint" Flat road, Tail wind or slight downhill are acceptable. Race Speed Sprints.

Did these on the trainer and hit it hard. Last few included some standing work too. Man, I still have a ways to go on the bike. But this seemed better.

Dr. Reid was in and we did the CrossFit Total. Wanted to set a baseline to see where she is at so we'll have some good numbers to compare to in the future.

CFT = Back squat, shoulder press, deadlift (all 1RM)

BS - 55, 65, 85(F)
SP - 55-60(F)-60
DL - 113-135-145

So we really need to work on the back squat form. Will do some training using the ol' stripper pole technique (so she doesn't fall backwards). Shoulder press was pretty good, a little arch in the back. The deadlift though went up very easily - she thought 135 was going to be her max. But she nailed the 145 and probably could've gone 10# more. Excellent work!