Last night at CrossFit, we did no strength work. After our warm-up, we went straight into a long MetCon that I could tell up front would be very difficult:
20 minutes, as many reps as possible:
7 hang cleans
10 sumo deadlift high pulls
The RX'd weight was 95, and the Level 1 weight was 65. I opted for level 1 and it was plenty hard. I knew that with 20 minutes of work, I should not start out too fast, but instead, shoot for a steady pace that I could maintain. I think the first round took about 90 seconds, but things began to get slower after that. I hit five rounds in just under 10 minutes, but continued to get slower. I think I was at 17 minutes when I hit 8 rounds, so I knew I'd get to 9. And, I was glad that my 9th set of thrusters would be my last.
However, I finished the 9th round at 19:30, and knew I had time to do 5 thrusters. So, I banged those out and then spent about 5 minutes on the floor, trying to recover. I wasn't the only one in a prone position after this workout. A lot of people were beat.
Today, I'm sore and hoping I can make it through the workout tonight. I had a rest day last Friday, but that's been my only day off in the last 11 days. By the end of the weekend, I will take at least one rest day, if I'm smart.