Workout of the Day
WOD 1 – in the morning… Go as far into the following sequence in 12 minutes: 1 deadlift (315#), 1 toe to bar, 1 burpee 2 deadlifts (315#), 2 toes to bar, 2 burpees 3 deadlifts, (315#), 3 toes to bar, 3 burpees etc…
WOD 2 – in the afternoon… 5 mile trail run
The goal today was to work heavy deadlits into a WOD that would require me to do them at a high heart rate. Borrowing the template from 12.5 I felt a capped time with increasing reps was the best way to keep things heavy but get some volume in as well. I made it through 10 roundsd + 8 deadlifts in 12 minutes. Definitely a good one to try for those of you heavy lifters that struggle with bodyweight exercises, or you bodyweight ninjas that are scared to lift heavy. A good balance of both.
The trail run was amidst rain, mud, and cold weather, taking me back to the mountain run I did in Wales not too long ago. So much fun getting wet on a run!! My calves and back were screaming pretty good the whole way but I still managed to get through the distance in 35 minutes. Getting these kind of runs in is vital for my training… it teaches you how to breathe when you’re tired and gets a 30-40 minute non-stop effort on the books, which rarely happens in CrossFit.