I did indeed rest yesterday. Alas, as is typical for the day after a rest day, I awakened feeling stiff and sore. I attended the 6am session at CFKoP, and was somewhat pleased that others were complaining about Tuesday’s WOD – I didn’t feel quite so alone in my pain! On a positive note, my rope burns are healing nicely.
Laura led the session. We began with a 400m run, followed by a variety of dynamic stretches. (Yes, I miss mobility.) Laura then reviewed proper form for dead-lifts and practice drills for double unders.
Run 800 Meters
80 Double Unders
8 Deadlifts (205#/315#)
Run 600 Meters
60 Double Unders
6 Deadlifts
Run 400 Meters
40 Double Unders
4 Deadlifts
I knew I wasn’t going to dead-lift 315# 18 times, but was undecided as to what weight I should lift. Laura suggested 50 to 60% of 5RM. As I don’t know what 5RM is, I guessed it to be about 300#, as my 1RM is 330#. Uhm, 150 to 180# is far too light for that few dead-lifts, so I figured I go heavier than the weight I’d use for a typical high volume workout. I finally settled upon 255# — and in retrospect it was too light.
Uhm, yeah, so this was a Paul WOD, but it was also far too easy. When all was said and done I didn’t feel like I got in a very good workout. I may do a double.
Running was a true pleasure. I managed to string together double unders rather easily and found that I didn’t have to rest while completing. All rounds of dead-lifts were done unbroken, albeit I made sure to reset back before lifting.
I completed the WOD in 12:24, and was the first of the 6amers to do so. I honestly wanted to go back up the ladder but thought it would be inappropriate to ask to do so.
Tags: dead-lifts, double unders, running
