Our gym started its performance challenge about two months ago.  Today was our final exam. I felt like I did pretty well last time.  Let’s see if I’ve gotten any better.

1RM Deadlift

I’m still lifting too much with my back and not my legs.  I was surprised that my back wasn’t sore the next day though.

Deadlift: 288#

For time:

Run to Stop Sign (~700 M)
30 KB Swings (35# / 25# )
30 Burpees
30 Double Unders
30 Push Presses (45# / 35#)
Run to Stop Sign (~700 M)

I’ve been working on my double-unders, but the burpees had taken so much out of me that I wasn’t able to string them together at all.

Time: 15:03

Since last time, I added 10 k to my deadlift, and took 3:22 off of my WOD time.  I’m pretty happy with that.

Today’s workout started with 5×5 constant weight shoulder presses.  Taking last week’s 5×5 shoulder press progression into consideration, Dave L. suggested that 77# would be a good weight.  I did two warm-up sets of 35# and 45#, then four rounds of 77#.  I Still felt good, so I did 82# on my last set.  I heard that we’ll be doing shoulder presses every week, but adding weight each week, so I’m planning to do 5×82# at that time.

21-15-9

Ring Pushups (scale reps as necessary)
Double Unders

I have never done ring push-ups before.  They are crazy hard.  I can do 25 push-ups easy, but could barely get through 5 ring push-ups.  I was able to do the first 21 strict by breaking them into sets, but on the second and third rounds I had to do knee push-ups.  I didn’t make up any time on my double unders.  My timing was all off.

Time: 10:27

We started out today’s workout with some strength work – three sets of eight snatch-grip deadlifts.  I worked my way up to 177# at which point Landon pointed out some poor form when lowering the bar.  I did another two reps at that weight with correct form, and went on to the WOD.

3 Rounds of:

30 Double Unders
30 KB Swings (45# / 35#)

I brought the jump rope I use at home, which is a lot lighter than the ropes at the gym.  It is also adjusted almost perfectly for my height.  Despite this, I didn’t feel too good on the double-unders.  I was only able to string 3 together in a row at the most, where my P.R. is eight with a gym rope.  I haven’t practiced double-unders with my rope at all.  I only use it for speed work at home.  I am planning to bring it with me to the gym and do 30 before every workout in order to get better at them.

For the kettlebell swings, I used a 35# weight.  I think I could do a shorter rep workout with a 45# weight at this point, but I knew that 90 reps would be tough for me using a 35# kb.

Time: 10:40