Strength Cycle, week 1 cont'd - and Fight Gone Bell

Today was an experiment, to see if Rebecca and I could do our strength workout directly before the Firebreather WOD. The answer, for today at least, was yes - we'll see what happens when the strength weight gets heavier. The CFSB protocol calls for short and heavy metcons (~10 mins) after lifting, so I'm thinking this could be similar.

Deadlift x 5: 185 - 205 - 225
Deadlift x 21: 185
Press x 5: 65 - 70 - 75
Press x 21: 65

The deadlifts were pretty much fine, although my back was surprisingly sore - maybe from Friday's 3x7. I was able to knock out the 185 unbroken, though, with only medium discomfort - I'll go up next week. The 21 shoulder presses, however, were 12-5-4: I'll keep it at this weight until I can do all of them.

Following that, we got to go outside on a gorgeous sunny spring day for the Firebreather WOD.

Fight Gone Bell
3 rounds, one minute each movement (1.5 pood) with a minute of rest in between, of:

• Swing
• Clean
• Goblet Squat
• Push Press
• Snatch

225 RX

My first thought, looking at this, was that 300 would be a good goal: 20 reps of each movement. Upon further reflection, I altered it somewhat to 25-25-20-15-15 per round. I almost managed to actually do that for the first round, too.

Exercise	1	2	3	Total
KB Swing	25	25	20	70
KB Clean	25	16	14	55
KB Goblet Squat	20	15	10	45
KB Push-press	5	4	4	13
KB Snatch	20	10	12	42
TOTAL	95	70	60	225

Clearly, push-presses were my downfall. (Well, that and my vaulting optimism that I'd be able to maintain that pace for three rounds.) I'm sure the press workout beforehand did not help, but 1.5 pood push-presses have never been particularly strong for me (in fact, doing them at all is a pretty recent phenomenon). This was a good workout, overall - not as nausea-inducing as Gita (who designed it) hoped, but a good combination of many key ways to torture yourself with kettlebells.