8:00am at River North CrossFit
3 Rounds Not for Time
10 Butterfly Chest to Bar Pull Ups
30 Free Standing HS Shoulder Touches
10 Heavy KB Russian Swings
NOTES: I actually was able to link 10 really legit C2B pull-ups together this morning. Andy was my witness. I also love shoulder touches - except when they make all the blood rush to my head and I see sparkles.
CrossFit Total
1RM Back Squat (Warm Up: 125/175/215) 230, 240 (no rep - no depth), 240
1RM Shoulder Press (Warm Up: 65/85/105) 110, 115 (fail), 112 (fail)
1RM Deadlift (Warm Up: 175/205/225) 255, 265, 283 (PR!!!)
TOTAL: 240 + 110 + 283 = 633
NOTES: The last time I did the Total (November 2012?) I got 465 with a 175 back squat, 200 dl, and a 90 shoulder press. I gained one hundred and sixty eight pounds on my Total. Wow. That's really crazy. I can't believe how fast I have put on this weight. And I'm proud to report that all my reps were legit and good form. I was also impressed that I did this with super sore legs (my legs are still not recovered from the comp this weekend).
Free Standing HSPU Skill Work
Cheers to full case citations!
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