Ah, back in to the routine.
Up at 0545, out the door 10 mins later with black coffee in hand and a protein shake (PhD Mass) already downed, the sky was already lightening as the days start to lengthen.
There was a bit of ice on the car but that soon cleared as I crept out of the street and onward to CrossFit Plymouth for the Dawn Patrol session.
I am still amazed at the high turnout making it to these morning sessions; I think there were 11 today!
After a Swedish-PT-style warm up and measuring of the 200m loop, we went in to Strength portion:
5 x 1 Clean & Jerk at 85% 1RM
90s Rest in between
80 / 80 / 82.5 / 82.5 / 85kg
Had this been later in the day and with slightly longer to get mobile, I am convinced I could have completed the whole lot with 85kg. As it is, I am not too upset with this one. Each rep was relatively fine and there was no real struggle. Perhaps I could have upped the weight to 87.5 or 90? Who knows, it was early and bloody freezing in there.
9 x Deadlift (100kg)
6 x Burpee
3 x Muscle Up
Total: 5 rnds + 2 x Muscle Ups.
I knew that the Muscle Ups would slow me down and I could have opted to scale with everyone else in the room. However, I also know that the Open is coming up and MUs will probably play a bigger part in it than they have previously. Therefore, I made myself RX this one and am pleased that I did. With an extra 10s I could have squeezed out another MU but that’s just the way it is. It was a tough workout but I can still feel it now, some 9 hours or so later.