427...

...was my personal record (PR) for the deadlift (in pounds, of course) this past Sunday (December 13). I attempted to lift 455 pounds, but my body said "No way!"

I still felt good after the lift at 427 pounds. Looking back, I wish I had attempted 440 pounds instead of 455 pounds.

I like to thank everyone who was at CrossFit DC on Sunday for the encouragement. Extra special thanks go to Coach Tom Brose and to Bob Vastine.

The reason that I mention my deadlift PR is that I had adequate rest the night before (I did attend the Balance Thomas Circle open house and "party" the night before. However, I left that "party" at 8:15 p.m., drove home, ate a snack, and went to bed at 10:30 p.m.) and I had adequate nutrition [in the morning, I had my ususal 1 cup of steel-cut oatmeal with 15 almonds, a dash of cinnamon, 1 tablespoon of Designer Whey protein powder, two packets of Splenda, and a "pat" of Smart Balance Omega-3 butter; plus, one cup of lowfat (1%) cottage cheese, and one container of Mott's low-sugar Granny Smith applesauce].

So with proper rest, proper nutrition, proper hydration, and a good warm-up, I was able to reach my goal with my deadlift.

Next deadlift goal: 440 pounds (200 kg).