CFDC
Metcon: 5 rounds of:
9 deadlifts (245#)
3 wall walks
8.23
Notes: This was the CFDC workout for Thursday, but Chris had me do it today because it would have been too taxing to perform two days before SuperFit. After a nice hamstring warm-up, I took a few overloaded deadlifts at 275#. I was amazed with how light 275# felt, and it gave me great confidence that I'll be able to handle heavier deadlifts if they arise at SuperFit. The metcon turned out to be a good one. I went unbroken on the first round of deadlifts, then dropped to 5/4 for rounds two and three, 3/3/3 for round four, and 3/3/2/1 for the fifth round. The wall walks were manageable and I really focused on maintained a hollow body position rather than overextending. I was amazed by how well I was able to control my heart rate throughout this workout, which indicates that my metabolic conditioning is where it needs to be. Events for SuperFit will be announced tonight. I plan to take a rest day and to stretch my hamstrings and lower back as much as possible.
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