Friend talked me into going to her CF box this morning.

Warm-up
500 meter row - Mobility is a problem for me. So much so that I had to have the two girls on either side of my strap my feet into the rowing machine. I promptly smoked them both to 500 meters, but was trapped until they decided to let me out. Additionally, they were holding a conversation while rowing... and they weren't that much slower than me.

I beat them, but it took me minutes to recover. The girls had nothing to recover from...

Band therapy stretching stuff

Deadlifts - the real reason I showed up
135 x 5 - hook grip
225 x 5
315 x 4 - mixed grip
365 x 3
405 x 2
455 x 5
485 x 1

It has been 5 weeks since I deadlifted. I matched my all time PR easily. If I had been smarter with my numbers, 500 was certainly possible today. I have not felt confident in my deadlifts in years. Today I did. I kind of like this CF stuff... hot girls in tight little outfits lifting heavy stuff? Yummy! Nothing but deadlifts today? Hell yes!