Fitness-1/2-snatch, bench press, "The Chipper", deadlifts

Saturday


Today was a big day in the gym. Started with some sub-max strength work. Sets looked as follows:


Snatch
-5 x 140
-3 x 160
-1 x 185


Bench
-5 x 190
-3 x 215
-1 x 235


All of these efforts were sub-max, geared down in preparation for the day's wod. I felt strong coming off the floor in the snatch today, 185 went up pretty easy. The rep at 235 on the bench went up easy but felt heavy, my shoulders a bit sore/fatigued from kb swings the day before. The snatch and bench were a great warm-up for what was to come.

We went after the chipper wod from the 2009 CrossFit Games. It was the final wod to decide the winner and is one bad mother. It is "The Chipper" and it kicked my but. "The Chipper" is the following done AFAP:

-15 squat cleans, 155#
-30 toes to bar
-30 box jumps, 24"
-15 muscle ups (I had to scale: 45 ring pull-ups/45 ring-dips)
-30 db push press, 40#
-30 double unders
-15 thrusters, 135#
-30 pullups
-30 burpees
-300ft walking lunge w/plate overhead, 45#

time=34:34


Brutal and very painful workout. Having to scale to the ring pull-ups and ring dips was painstaking, but I made it through. Everything else about this wod, movement wise, wasn't too bad...except for the walking lunge. 300ft is a long ways. I got to the lunges with the clock @ 27:00 and I thought I'd go the course with only a few rests. Wrong. By the end, I was only ripping off 4-5 at a time. This was the most pain I've ever experienced from one specific exercise. I'll look to start incorporating it into my sessions more often.

I finished the day with some sub-max deadlifts, just to feel some heavy-ish weight.

Deads
-5 x 275
-3 x 315
-1 x 365