Lifting the Dead

Heavy day at CF with 7 sets of one rep deadlift being the order of business. Since I haven't actually done a deadlift outside of last week's 205 for 45 total reps, I had no idea where I should be. After a warmup, went with:
225, 235, 285(f), 275, 275(f), 275, 275(f)

Form was terrible on the up motion, decent on the down. I have trouble setting the start position due to inflexibility, so I will have to work on some stretching. Maybe recruit Melissa in to get me to actually DO the stretching.

Run home- took another wrong turn and ended up doing over 3 miles, rather than the 2.5 it should be. I had increased the weight of the pack by including my "Starting Strength" book, so that could be another reason for the slow run. I am tired and looking forward to having a day off. The deadlifts seem impressive, but I really should be able to pull much more than that. 2 x BW is my goal. That seems like a good segue into a list of my current metrics:

Height: 6'2"
Weight: 178.5 (last night at the gym)
Waist: 33" at belly button
Body fat: 10%

I don't know if that last figure is accurate. I don't feel like I am that lean, but time will tell. I have slipped on my diet a little, as the new BBQ grill has led to an over consumption of fatty meat and some extra grains (hamburger buns). Will work on correcting that tonight with my rest day.

Lunging Kettlebell Fran

Crossfit has an infamous workout called Fran, a seemingly simple and amazingly short series of movements done for time that has become a benchmark. Like it or not, "What's your Fran time?" is becoming a popular interrogatory of where you stand in the heirarchy.

Since I stand (un)comfrotably in the middle of the pack, I don't have to worry about such bullshit.

WoD:
pyramid of 10-1 Kettlebell thrusters (2 X 16Kg) and 1-10 pullups
10 overhead walking lunges

So, the first set is 10 KB thrusters, 1 pull up and 10 lunges, next is 9 KB, 2 pulls and 10 lunges, etc.

I substituted 12Kg and ended up with ~14:30. I was happy with my time as I didn't spend a lot of time resting, but next time I should jump to the real weight.

Then the run home with 12 pound pack in 22:48 (2.8 miles), changed out some stuff for the next day and then run to Melissa's 16:32 (1.8 miles). Not good times, but by that point I was pretty tired. Good news is that running with a pack is beginning to seem much more normal and I notice the shifting less.

Looks like today's WOD will be heavy deadlifts, so I get to find out what my 1RM is. Too bad I don't have access to the internet at home, so I guess posting on today's work will be delayed till tomorrow.

Following Up

I have been trying to work running back into my Crossfit work. The Black Box has a new, temporary location in Williamsburg, which is within running distance of my apartment. Seems like a perfect way to get in two ass kicking workouts.

A list of the recent workouts with rough time estimates:

5/6
Run 2 miles with 20 pound backpack and 10 pound bag
Run 3 miles in intervals with pushups, pullups, HSPUs and squats mixed in at Ft. Greene park.

5/8-
Run 3 miles ~25 mins.
"Diane" 21-15-9 of 205# deadlift and pike push up off a plyo box (<11mins)
Run 3 miles ~31 mins (really slow)

5/9
21-18-15-12-9-6-3 of 16kg KB swings, 20# slamball and squatting box jumps
Run 3 miles with pack (~15 pounds) ~28 mins

5/12
Run ~6 miles with ~12# pack ~55 mins.

I have really been feeling the running in my legs. Looks like I had taken off too much time from running. I really enjoy the push of doing the CF WOD and then having to run home already fatigued. Hoping to do more of that tonight.

Upon doing further research into Adventure Racing, I found Sleep Monsters, which looks like a decent opener into the world of adventure racing. Most of the articles are pretty old, but hopefully it will lead me in the right direction to finding a good forum or blog.