Tuesday 7.03.12

Warm Up:
- 500m Row
Then 3 rounds of:
- 5 GHD Sit Ups
- 5 Hip Extensions
- 2 Pistols each leg
- 2 Handstand Push Ups
- 5 Pull Ups

Strength Work:
Deadlifts:
Warm Up to 120% of 1rm:
- 135x5
- 225x4
- 315x3
- 405x2
- 498x0- This should have been an easy single but between my arm/nerve issue and my sore hamstrings from yesterday the weight was not moving today.
Works Set:
- 415x5- +5 lbs from last week, working back from a reset from 460x5 to 405x5


Power Cleans:
Warm Up reps for the conditioning circuit:
- 45x5
- 95x4
- 135x3
- 185x2
- 225x1

Conditioning:
CrossFit Disco:
10-9-8-7-6-5-4-3-2-1 reps of:
- Power Clean @ 75% of 3rm (for me that's 185)
- Pull Ups
Time:  11:19- The pull ups were rough on my injury and I was pretty much doing them in sets of 4 or fewer the whole time.

I've done this workout three other times in my CrossFit career.  I did a little research on the CrossFit Football site and found the dates:
- On 5.01.09 I did it in 19:30 with 185 power cleans.
- On 6.22.10 I did it in 12:31 with 185 power cleans (6:59 PR!).
- On 6.14.11 I did it in 11:57 with 190 power cleans (:34 PR with 5 lbs heavier weight!)

It's interesting to see the progression, especially with a workout that only happens about once a year.  In 4 years, every year, I have been able to consistently shave time off of this workout.  That's why you should record your workouts to really appreciate the progress you make over the years.