400 Club

I had a deep tissue massage today at 1 and then worked out at 5 to get a good chunk of rest before our 1RM deadlifts.

Warm-up

5:00 Jump Rope Singles

After always doing DUs it’s hard to switch over and do singles with a speed rope. Seems so slow. I lost count around 70 and figured it didn’t really matter how many anyways.

Strength

Find 1RM Deadlift

My goal was to hit 400# today. A month ago I pulled 385#, but couldn’t get 395# moving at all. Warmed up with 6 at 225#, 3 at 275# and then started on my singles. Did 315#, 345#, and 365#. Kevin did 405# on his attempt so I said why the hell not and got it easily. Went one more time and got 415# too. That’s a 30# increase in a month and 100# in the last 7 months!

WOD

20:00 AMRAP

1-2-3-4…

  • Deadlifts (115#)
  • Front Squats (115#)
  • Over the Bar Burpees

Around the 7th or 8th minute this really hits you and I had to start breaking things up a bit. Completed 11 full rounds plus 12 deadlifts and 5 front squats. I didn’t expect the deadlifts to get so hard at that weight. Fully expected the front squats to be difficult as the rep counts increased and they were.

No way I was staying for the 6pm Olympic lifting class after this one. My lower back is wiped out.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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