Deadlift day at CFP.

Warmup:
500m run, lunges, squats, spidermans, cossack squats, inchworms, straight-leg marches, barbell stuff.

Back to running. That time of year again. Not used to it, haven't run in months.

Strength & skill:
3 x 3 deadlifts @ 85% (225#)

Very good. Felt like smooth, easy pulls. This is the same weight I'll be lifting in my Wendler 5/3/1 program later this week, so it should be good.

WOD:
12 min AMRAP
400m run
10 DB deadlifts (30# Rx)
10 DB pushups
10 renegade rows (30# Rx)
10 box jumps (Rx was 24", did 18")
Finished 3 rounds

Really good. The runs sucked. DB deadlifts: quick and easy. DB pushups: easy. Renegade rows were also fairly simple. I had worried about those. Last time I did renegade rows was a year ago. I was still newish to CF and 20# dumbbells just about killed me -- I'd gone to my knees. Today 30# was easy on my toes. I should've done the 45# competitor level. Box jumps: I used the 18" box, but after class I jumped on a 20" easily. So I've officially graduated past the 18" and should suck it up buttercup and do 20" from now on.