Friday May 3, 2019

5AM - "Nicholas"

4 Rounds for Time
90 Double Unders
28 Wall Balls, 20lbs, 10ft
12 Bar Muscle Ups
11 Power Cleans, 155#

(24:47)

The name suggests that this one was a Hero workout, but it wasn't. But we did take it from one of our heroes in the CrossFit world, Chris Spealler, and his website Icon Athlete. He wrote it for a member at his gym undergoing chemotherapy, and it struck Laura and I both as just something we needed to try. My notes indicate we knew it was a bad idea to do Nate and Nicholas in the same week, but we went ahead and did it anyway. For one thing, it was the first time that we knew our young but very promising friend Maria would be joining us for a competitive workout at 5am. I'm sure there was an element of wanting to impress her in our choice to take this one on, but more than that, we are always looking for workouts that will make us push each other. This one has a moderately heavy barbell movement and wall balls (big time strengths for Laura) and Double Unders and Bar Muscle Ups (big time strengths for me). In the end, there were just too many double unders and I was able to take this one by breaking up the DU's (50/40), the wall balls (14/14), the MUs (6/6), and then moving through the cleans in fast singles.


6AM

5 x 5 Deadlifts @ 80-85%  (345)

Tired as I may have been after Nicholas, it hadn't sapped all of my strength. I ran out to Wawa for a coffee, then jumped in with the 6am class and their strength session. Deadlifting heavy destroys me for a week or so after, but I have been determined to work on it during this 8 week cycle. Today's session went well.