In what looks like a monthly affair, Crossfit put up the Crossfit Total (CFT) for our workout pleasure. To refresh, it is the total of the maximum weight lifted in the following three lifts: deadlift, back squats and military press (aka shoulder press). All are done with barbells.

I had a breakthrough on the deadlift which allowed me to increase my personal best from 360# to 375# by a slight change in technique which was instead of "lifting the weight", I pushed the floor away from me with my heels. It seemed more of a mental adjustment or change in awareness, but it worked great. By emploing that that adjustment while pulling 355 fairly easily, I knew I could get at least 370#. Props also go to my iPod. While I don’t listen to music while I’m lifting, I’ll listen to it in between sets. Whatever I was istening to in shuffle mode wasn’t particularly motivating until Alice Cooper’s “Halo of Flies” from the Killer album came on mid-way through the deadlift singles. I hadn’t heard that song since Val and I went to an Alice Cooper concert at Summerfest last year in Milwaukee. That song rocks and i was jacked up enough to deadlift well!

I was off my previous best in the shoulder press by 5 pounds and I equalled my pr in the back squat…barely. My form was atrocious and I was not comfortable doing the lift tonight. I almost ended up dumping it, but held it, shook and quivered and got it to lock-up. I got deep enough but had a hard time coming out of the hole. I definitely need more work on my squats. Thanks Brian, for the advice on the squats. I will work with that the next time I do 5’s or triples.

Here are the stats:

Deadlift: 245/295/335/355/375 pr/380f/380f/
Back Squat: 155/185/215/265/285/265
Shoulder Press: 135/155/170/180/185f/185f/

My CFT was 840

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**Day after note: I have at least a partial idea why my squatting sucks. I went back and read Rippetoe’s article on the CFT and the squat should be performed FIRST and the deadlft LAST just like in a meet. OIC!

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