Day 2 with Rippetoe.

Today was Deadlifts and Power Cleans.

Deadlift: 225×5 / 315×5 / 405×5 / 405×5 with Rip critiquing the crap out of me (which was awesome) / 455×5 (again with Rip right on top of me).

Power Cleans: 95×3 / 135×3 / 185×3 / 205×3 / 225×3

As an aside, Rip is confident I can pull 600 for the dead, which makes me confident I can pull 600 for the dead.  I’m suitably excited for that, not only because according to Rip that would make me the first 600 pound deadlift CrossFitter, but also because That would get me mighty close to a 1300 pound CrossFit Total.

Yeah, I’m out of sync with the main board. That’s because I get to party with Rippetoe this weekend.

Talk about the certification I was made to go to… Yeah, this is it.

Today was squats and presses.  My work sets were:

Squats: 45×5 / 135×5 / 225×5 / 275×5 / 315×5 / 315×5 and my own personal note that I should have gone heavier for the final set when Rip was watching / critiquing.

Press: 45×5 / 135×5 / 185×5 / 205×5 - We were supposed to do 5 rounds, but my group of brute squad members took too long.  I would have liked to have tried 215 for 5

Bench Press: 45×5 / 135×5 / 225×5 / 275×5 / 315×3 - Total blowup on the final work set, probably because of all the press beforehand fatiguing the triceps.  I felt like the chest had the pop, but I failed at the point of triceps engagement on the 3rd rep.

Stoked to be working with Rip.

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Ugh.

I actually surprised the crap out of myself with these times; they were completely ridiculous for a horse my size.

3:04 / 3:00 / 3:09 / 3:01

Upside: I guess those extra credit 400s and whatnot are starting to pay off.

Downside 1: I have to do better than this next time this WOD comes up.

Downside 2: I still hate running.

Front squat 3-3-3-3-3 reps

CFWUx3

225 / 245 / 275 / 285 / 295 (PR)

Wrist flexibility is progressing, but the rack position at weights this high still hurts.

“Karen”

For time:
150 Wallball shots, 20 pound ball

as rx’d: 6:37 (PR)

Had some nice leg cramps afterwards.

I always enjoy watching people do their first Karen, because almost everyone is like “150 wallball shots, what’s it gonna take?  Like 5 minutes?”  I’ve yet to see someone do a five minute Karen.

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Bodyweight was 238; used 240 for the bench press

Round 1: 14 / 25

Round 2: 13 / 23

Round 3: 11 / 22

Round 4: 10 / 21

Round 5: 8 / 18

Total Bench Press - 56 (PR + 5)

Total Pullups - 109 (PR + 33)

Total: 165 (PR +38)

I think 200 is in the cards next time, with a bit more work and a bit of luck.

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

This was a test of mind over matter.  225 on the dead is pretty light for me, but that number of reps will still take a little starch out of the sails.  I was hoping to hold somewhere around 3:40 for my 800s, and just give it hell on the deads.  My second run was the worst, coming in at just over 4 minutes.  The other two were in the 3:40 range.  All the deads unbroken and done in under 30 seconds per set.

Time: 12:59 (PR)

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

I don’t genuinely hate many WODs, but this one is pretty close to being hated by me.

28:57, 38 sets.

First 4 round with 50 lb dumbbell, Next 4 with 40 pound dumbbell, final 2
with 30.  Total detonation on the dead hangs at the end - last 2 rounds
took me 3 sets to get to 5 dead hangs.

Split Jerk 1-1-1-1-1-1-1 reps

If not for the Murph, today would have been the day I got 300 overhead.

135 / 185 / 225 / 245 / 265 / 275 / 285 (PR) / 295 (PR)

Much improved on form.

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Second time in a row I’ve predicted the Murph.  Apparently I’m a bit psychic when it comes to my love / hate relationship with this WOD.

Murph - as rx’d (20 lb vest): 44:41 (PR)