strength

Deadlift
4x at 315 from rack
10x box jumps
4 rounds - rest as needed between each round
Then:
Work up to 1RM in Rack

Traveled up to San Francisco this weekend for a little time away with Cristi and to visit Jodi for her baby shower. The trip was good, small SNAFU's along the way but that's normal right? Like we left the tickets for the show Wicked on the kitchen counter...

The workout was in the hotel gym, but the renaissance sport clubs are set up really nice. The gym is 80k sq. ft. and very nice amenities. Kind of strange to workout in such a place after spending so much time in my own little warehouse. The people did old familiar exercises at old familiar intensities. But I will say this; it works for some of them. Don’t quite know how that happens though.

I decided to use the squat rack because I don’t have one in my gym and I knew that I could go above my current 1RM in a rack position so I thought I’d give it a try. It’s sad to see my deadlift so low, 315 is what I could bench press for reps in High School! Now I’m looking at it as a >100% 1RM for a lift that should be in the 500’s! I couldn’t decide if I wanted to make this a pure strength WOD or make it a work capacity effort with an emphasis on strength, I decided to go pure and added the box jumps to make this a complex.

After I was done and started to recover, I thought I’d push a little more to see how much I could lift from the rack…I got up to 365 and lifted it without any problems, after I set it down and waited a tick, my back tightened up. I put another 10#’s on to see where this would end, and thought, “if I injure my back again, it wont be worth it.” So I stopped there and called it a day.

This cycle of strength is almost over and clearly I'm much stronger than when I started. Next cycle is power. Explosive power, cardio paower and lit-cons. I even have a sled in the making for the litvi-sleds! Then December will be a focus on Power/Endurance, or more "named" CrossFit WOD's. This week also ends my super low carb induction and I'm going to move to a nutrition model like Mtn. Athlete suggests. 6x/week clean, meat, veggies, nuts; 1x/week cheat like a mother! I think that the extra discipline required for clean eating on a constant basis is better used in intensity in the gym, or developing myself spiritually or mentally.