Just got out of work a little early, which gave me some energy left to workout. I had something written out before that was similar to the WOD (Workout of the Day) I programmed for my brother. Since I had some time at work to not think about work, I decided to find some CrossFit apps. I found a nice app called iPR, which logs my 1RM, CrossFit benchmark girl times, and a simple log for any other exercises I decide to add. It was only $0.99 so I decided to make the investment in myself to keep myself in check. I ended up going to the gym around 12:30 am and met up with my brother to work on his deadlift technique and see his 165# 2RM push press! WOW! I can't do that at all so I was so impressed I had to see it for myself. It was definitely the truth, and I was very jealous haha It was tough to try and teach and fix his deadlift in 3 minutes since he had to go and I had to workout... but I know he has it in him to blow past his deadlift PR of 255#. Can't wait to see him skyrocket to 405# EASY!
Late night WOD 20130115
Part I:
Deadlift - 5/5/3/5/3/1+
185#/225#/245#/275#/285#/295#/315#(fail)/315#
**had to try 315# again, didn't want to leave without picking up 3 plates at least once**
Part II:
Hero WOD "Bradley"
10 Rounds for Time:
100m run
10 pullups
10 burpees
30 second rest
I finished in 15mins 20seconds
Part III:
Push press 2-2-2-2-2-2-2
95#/105#/115#/135#/155#/165#/175#/185#(fail)
** you'll see in the video below I actually ended up doing a push jerk for the 175# smh**
Part IV:
Cashout
3 rounds with 5 minute cap
10 T2B
10 Hand Release Push Up
Notes:
- Part I: My back was a little sore from yesterday's 2 a day. I felt a little tight from the cleans I did with the muscle up WOD. I felt a lot better with my form ever since the Level One class and I hope to keep great form as I go higher in weight. I plan to break my PR with the best form ever!
- Part II: The hero WOD wasn't too bad since it was mostly gymnastic type moves. I researched the WOD online to link it to my page and realized there was ANOTHER 100 meter run in the WOD smh. Fuck me. I used the iPR app to to searched through WODs I could do today that didn't have weightlifting in it. I saw the scores and I saw that mine was significantly lower than some top performers, but then I realized that it was fucking missing another 100m run. damnit. I will redeem myself and do it again another time.
- Part III: I actually realized I push jerked than kept a straight push press. I guess I was so souped on trying to beat my brother that I didn't care as long as I put up more weight than him. I did, but it definitely wasn't a strict push press. I'll work on that later this week or next week. Good job, Dek, if you ever read this shit (probably not, but I'm still proud of you).
- Part IV: I did this to keep pace with my breathing and recovery. I did the Toe 2 Bars unbroken which I was happy about, and made sure I did it under that 5 minute time limit cap.
- Overall, I feel great, my body is getting tight only because it's so fucking cold in my apartment (it is 55 degrees in my apartment SMFH). I guess we're too lazy to call the heater guy so i'll be paying for this in the morning as my back and legs are crying.
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