CrossfitBWI Strength Day #6

Back on track with the Starting Strength portion. Hit some squats, DLs, and presses hard. Fun stuff. Form felt solid but breathing was an issue as usual. I'm exhaling a little too much at the top of the squat and I loose some of my tightness. This could prove to be costly as the load increases.

Warm-Up:

400 Meter Run

Sumo Squat to Stand

Baby Elephants

Dislocates

Kip Swings

Barbell Back Squat:

Warm-Up Sets:

1 x 5 - Bar, 1 x 5 - 135#, 1 x 5 - 185#

Working Sets:

3 x 5 - 205#'s

Do not let all my air out and pause for so long at the top of the lift. The speed of the lift was solid. I need to focus on bringing my butt back and moving with my hips first.

Barbell Military Press:

Warm-Up Sets:

1 x 5 - Bar, 1 x 5 - 95#

Working Sets:

3 x 5 - 105#'s

Solid pace and breathing was good as well. Good lifting.

Deadlift:

Warm-Up Sets:

1 x 5 - 135#, 1 x 5 - 185#, 1 x 5 - 205#

Working Sets:

1 x 5 - 225#'s

Solid form and all around great work here.

Met-Con:

3 Rounds for time ...

Double Kettlebell - 53#

(5) - Deadlifts + (5) - Hang Cleans + (5) - Push Press

135 Reps, 1:58.

A little too short. Just went the workout was tough it ended. We should have done sets of 7 reps or 9 reps or went to 5 rounds instead of 3 rounds ... oh well. Hockey tomorrow and off on Friday. Then back at it on Saturday.