CrossFit (6am, 5:30pm)
Strength: Deadlift 5-5-5 (work up to workout weight, but without getting a ton of volume in before the WOD)
Work Capacity:
For time:
– 21 Deadlifts, 225/155 lbs
– Run 400M
– 18 Deadlifts, 225/155 lbs
– Run 400M
– 15 Deadlifts, 225/155 lbs
– Run 400M
– 12 Deadlifts, 225/155 lbs
– Run 400M
This is a CrossFit.com workout from 2011 that has been repeated on the site multiple times, so once again we have some performance data to predict how our times should shake out:
Good (50th percentile): Men: 14:00, Women 14:30
Elite (75th percentile): Men: 12:00, Women 12:30
Firebreather (90th percentile): Men: 10:30, Women: 11:00
CrossFit Light (7am)
Skillwork: Kettlebell Swing
Work Capacity:
For time:
– Run 800M
– 30 Burpees
– 40 Kettlebell Swings, 35/18 lbs
– 50 Sit-ups
– Run 800M
“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”
– Theodore Roosevelt
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