CFFB 112211

DWOD

Complete 10 rounds for time:
10 KB Swings 2 pood
5 Burpee Broad Jumps (6 feet minimum)

sub'd 1 pd for 2 pd, sub'd standard burpees, did this in 2 sets of 5 rounds.

My lower back was still sore as shit from yesterday (power cleans and heavy squat + KB swings and deadlift today). Maybe i'm a pussy but the sting from lower back exhaustion was too much to tackle these 10 rounds all at once. I dont think I should have to scale down any further than 50%...i dunno what i'm getting at. everything i've learned from good ole rip would tell me that after setting a new 3x5 squat PR yesterday, I should have given my back a rest for the most part. poor performance on the dwod today though. ima stick with it as closely to rx'd frequency as possible (despite the holidays) for at least through next week and see if i can keep pace.

SWOD

Deadlift 5 RM (add 10 lbs to last workout)
Pull Ups 3 x max reps

deadlifted 265, grip was what failed me. form probably wasn't 100% with my spinal erectors telling me to go fuck myself.

in line with the rest of my gym experience today, my pullups were disappointing: 11-7-5. my records indicate max dead-hang pullups of 17, which clearly is not the case anymore...looks like i got a new goat to work on.